Bianca's Healthy Kitchen

Bianca's Healthy Kitchen Welcome to Bianca's Healthy Kitchen where I will share healthy & indulgent food and recipes.

05/29/2026

a little more about me 🤍

morning non-negotiables, lazy meal go-tos, favorite Miami spots, and my exact cocktail order.. what do you want to know next?

05/28/2026

Traveling isn’t an excuse to fall off your routine ✨

These are the supplements coming with me to Europe this summer - the ones that keep me feeling like myself when I’m out of my normal rhythm. A few cover the basics like protein, collagen, and mitochondria.. the rest are for the realities of travel - eating out, hotel exposure, long sun days.

This is just what works for me and where I’m going - not medical advice. Always talk to your provider about what’s right for you

Comment SUPPS and I’ll send you the link to everything I’m packing!

LA lost files 3.2026Every year I spend my birthday in Los Angeles with my family and friends This year was even more sp...
05/27/2026

LA lost files 3.2026

Every year I spend my birthday in Los Angeles with my family and friends

This year was even more special because I finally felt the progression towards a revival 🙌🏼

I tagged some of my favorite spots on this trip

If that’s the thought you have every time you walk into the store.. save this one 🤍What I come back to every time:High-q...
05/26/2026

If that’s the thought you have every time you walk into the store.. save this one 🤍

What I come back to every time:
High-quality protein - pasture-raised eggs and poultry, 100% grass-fed beef, wild-caught fish. Raised the right way, without the added hormones and antibiotics.

Organic where it counts - especially produce and anything animal-based. Start with the foods you eat the most.

Real fats, not seed oils - olive oil, butter, ghee, tallow, avocado. The fats your grandmother cooked with.

Comment LIST and I’ll send you my full printable grocery guide organized by section - straight to your DMs 🤍

05/21/2026

These are the anti-inflammatory habits I genuinely swear by as a dietitian, and the ones that actually move the needle:

A shot of black cumin seed oil before anything else - one of the most anti-inflammatory things I do all day

Eating easy to digest foods.. cooked over raw, soups and stews over big salads. Less digestive load means less inflammation

Reducing caffeine to protect my cortisol.. chronic stress hormones mean chronic inflammation

Mineral-rich water + electrolytes.. a dehydrated body holds onto more water, not less

7-9 hours of actual sleep - the most anti-inflammatory thing there is, and the one everyone skips

A 10-minute walk after meals to blunt the blood sugar spike that drives inflammation

Cooking with anti-inflammatory staples turmeric, ginger, and garlic

Save this for when you’re ready to actually feel the difference 🤍

05/20/2026

a quick walk through Whole Foods.. and everything i’d quietly put back on the shelf 🛒

a few things i’m always checking:
→ the back of the label (that “avocado oil” with maltodextrin and natural flavors is not what you think)
→ coffee that’s actually fresh, not roasted six weeks ago
→ the wax film they put on “organic” apples
→ thin-skinned produce like tomatoes.. always organic
→ wine from europe over california, usually lower in sugar

I do have a coffee rec! I order mine from instead of getting coffee at the grocery store.. mold-tested, certified organic, and small family-owned (not something you’ll find on a shelf). i do the decaf and the dark roast. code BIANCA if you want to try them ☕️

save this for your next grocery run

05/19/2026

The peptide cheat sheet I wish I had when I started..
(you’ll want to be sure to save for later) 🧚

Gut Health
BPC-157 → gut repair, joint healing, inflammation
KPV → gut inflammation and epithelial repair
Larazotide → tight junction repair and leaky gut
LL-37 → antimicrobial defense and tissue protection

Fat Loss & Body Composition
AOD-9604 → visceral fat loss and metabolic signaling Tesamorelin → abdominal fat reduction and metabolic control MOTS-c → mitochondrial energy and metabolic function

Energy & Cellular Repair
SS-31 → mitochondrial membrane repair and deep cellular energy
Epitalon → cellular aging and circadian regulation
MOTS-c → mitochondrial energy and metabolic function

Recovery & Regeneration
TB-500 → tissue recovery and mobility
GHK-Cu → collagen, hair, skin renewal
BPC-157 → gut repair, joint healing, inflammation

Brain Performance
Semax → cognition, focus, attention
Selank → anxiety reduction and emotional stability

Hormones & Optimization
CJC/Ipamorelin → natural growth hormone production
PT-141 → libido and dopamine signaling
Thymosin Alpha-1 → autoimmune balance and immune strength

Comment MENTORSHIP for for the full breakdown of how I work with clients 1:1

*Educational only, not medical advice. Peptides require a qualified prescribing practitioner.

05/17/2026

Finally sat down and answered the questions I get on repeat in my DMs.. 🙃

Things I went into: what’s actually missing from most GLP-1 protocols, the lab test I wish more women were running, the supplement stack I’d never travel without, mouth tape, organic labels, cold plunging, and honestly the wellness trend I just can’t get behind anymore (It’s dense, so save it for later).

If there’s one you want me to go deeper on, drop it in the comments and I’ll break it down in the next round. 🫶

05/14/2026

Here’s the thing no one wants to say out loud about Trader Joe’s olive oil: most of it on this shelf is blended from multiple countries - and that’s the problem. 🫒

A blend of olives from Spain, Greece, Italy, and Chile tells you nothing about freshness, harvest date, or how the oil was handled. Multi-country blends are built for a price point, not a quality standard.

The one TJ’s bottle that comes closest? Paesano Organic Unfiltered - all olives from Sicily, less processed than most.
Real talk: I don’t buy my main olive oil at TJ’s. The brands I keep at home are a step up.

Comment OIL and I’ll send you the link to shop my favorite olive oils - the bottles I keep in my kitchen!

Most women at 40+ are eating about half the protein their body needs.Most women I work with are eating about 60g of prot...
05/13/2026

Most women at 40+ are eating about half the protein their body needs.

Most women I work with are eating about 60g of protein a day. At 40+, the number they actually need is closer to 100g. Your actual number depends on your body weight, your muscle mass, your activity level, your hormones, and what you’re trying to do (lose fat, build muscle, recover, age well).

That gap is why they’re losing muscle, gaining body fat, and feeling worse year over year..

These 9 meals are my actual rotation.. comment PROTEIN RECIPES and I’ll send you the link to my full 100g protein meal plan - exact ingredients, portions, and the weekly rotation I give my clients.

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Miami, FL

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