Radiquel

A high protein day of eats for inspiration (and to show you how easy it can be!)🥑🍋🫐🍓

👉🏼Breakfast: Bruschetta Toast (high protein when using Low Carb High Protein food bread)
👉🏼Snack: Strawberry Smoothie using Macro Mike - Clean Treats® protein (use code “amb-Raquel” to get up to 70% off on their current EOFY sale!🥳)
👉🏼Lunch: Peanut Tofu Noodles
👉🏼Snack: Fudge Bliss Balls
👉🏼Dinner: Chipotle Salad

These recipes are part of a 3-week plan designed for plant-based, high-protein days, averaging 138g of protein per day!

In the meal guide, you’ll also get:
🥑 32 nutritionist-designed plant-based recipes
🥑 Shopping list template
🥑 Full nutritional breakdown
🥑 Food journal
🥑 Weekly emails delivered in real-time

Comment below “3W” and I’ll DM you more info on how to get your hands on this 21-day plan! 🥰

New here? Let me introduce myself 🍓🌱🧚🏼‍♀️🍋Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes.

Plant-Based Sources of Calcium 🌱🦴

Getting enough calcium on a plant-based diet is completely achievable, it just takes a little planning and variety🫶🏼

Save this post for plant based sources of calcium and how I recommend incorporating it into your diet easily:

🥛 Choose fortified plant-based milks – soy, oat, almond, or pea milks fortified with calcium are an easy way to hit your targets.

🥣 Always choose fortified vegan yoghurts – great for breakfast, snacks, or smoothies.

🍲 Buy calcium-set tofu – perfect for stir-fries, salads, or bowls.

🥬 Eat a variety of calcium-rich sources every day – think leafy greens, almonds, tahini, broccoli, and figs.

☕ Mind your caffeine – coffee and tea can inhibit calcium absorption, so try to separate intake from your calcium-rich meals.

A little planning goes a long way to supporting bone health, hormone function, and overall wellbeing on a plant-based diet 🤗

New here? Let me introduce myself 🍓🌱🧚🏼‍♀️🍋Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes.

Some online nutrition red flag advice to look out for (plant-based edition) 🫢

As a clinical nutritionist and someone who has been in this space for 10 years, I’ve seen a lot of misinformation floating around online😅 Here are some red flags to look out for:

1️⃣ Cutting out all oils: Healthy fats aren’t optional!They’re essential for nutrient absorption, brain function, and hormones.

2️⃣ Not supplementing with Vitamin B12: Plant-based diets don’t naturally provide B12. Without it, you risk fatigue, nerve issues, and anemia. A simple supplement keeps you thriving!

3️⃣ Not actively replacing protein: Protein doesn’t just “happen” on a plant-based diet. Be intentional! Tofu, tempeh, TVP, protein powders, and legumes are your best friends for hitting daily needs.

Shall I do Part 2?💛

New here? Let me introduce myself 🍓🌱🧚🏼‍♀️🍋Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes.

3 easy (fuss free) swaps to boost plant diversity (trust me,(your gut will thank you!)🥰

Simple changes, bigger variety, better gut health 🙌🏼

Want part 2? 👀

New here? Let me introduce myself 🍓🌱🧚🏼‍♀️🍋Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes.

Sneaky ways to increase protein on a plant-based diet - Part 2🌱

If you missed Part 1 last week have a scroll, but here’s Part 2 for  sneaky hacks my clients love to help bump up the protein without even thinking about it🤗

New here? Let me introduce myself 🍓🌱🧚🏼‍♀️🍋Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes.

Think getting enough protein on a plant-based diet is hard? Think again!
 
As a Clinical Nutritionist, one of the biggest misconceptions I hear is that plant-based diets don’t provide enough protein… but in reality, it can be surprisingly easy when you build protein into the meals you already eat every day! 🙌🏼
 
From your morning lattes to smoothies, oats, creamy pastas, and soups, small swaps can make a big difference!
 
The So Good High Protein range makes it easy to boost your intake with:
 
✔️10g plant protein per serve
✔️ High in calcium
✔️ Low in sugar
✔️ Soy, Oat & Almond options
✔️ Made in Australia 🇦🇺
 
Plant-based eating can absolutely support your protein needs while still being simple, practical, and delicious 🤍
 

I’m the first to admit it, I’m super fussy with tofu 😅But when it’s done right? Total game-changer 🙌

Here are 4 simple ways to make your tofu super flavourful🌶️

1️⃣ Add Acidity – Penetrates deeply to give tofu a serious flavour. Think: vinegar, lemon, lime, or orange juice.

2️⃣ Add Saltiness – Helps the flavour soak in. Sea salt, soy sauce (sodium reduced), tamari, or coconut aminos all work.

3️⃣ Add Sweetness – Balances and enhances the marinade. Try agave, honey, or coconut sugar.

4️⃣ Add Spice – Fresh or dried herbs are the secret ingredient most people forget. Don’t skip this step!

Follow these tips and your tofu will never be boring again 😋

New here? Let me introduce myself 🥰 Hi! I’m Raquel, a Clinical Nutritionist (BSc), passionate about simplifying nutrition and inspiring you to eat more plants with easy and delicious recipes🥑🍒🍌🥒

👉🏼Want more support? Book a 1-1 consult or explore my plant-based meal plans, eBooks, and high-protein recipes at radiquel.com/shop

👉🏼Health brand ready to scale your impact? I partner with brands to create high-converting content, mouth-watering recipes, and campaigns that build trust and engagement.

FlavorfulCooking