Dr. Andrea D’Angelo, ND

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Dr. Andrea D’Angelo, ND

A page created to provide you with health & wellness information, healthy recipes and tips & tricks on how to optimize your health.

08/10/2026

Delicious August Meals on Repeat 🍑

🍑 Peaches & Cream Protein Smoothie

Ingredients
1 cup unsweetened soy milk
¾ cup plain Greek yogurt
1 scoop vanilla protein powder
1 cup frozen peaches
1 tbsp ground flaxseed
½ tsp vanilla

Directions
Blend all ingredients until smooth.

Approx. Nutrition: 430 kcal | 43 g protein | 31 g carbs | 11 g fat | 5 g fibre

🍞 Toast 2 Ways
Ingredients
2 slices high-protein bread
½ cup cottage cheese
½ peach, sliced
1 tbsp almond butter

Directions
Toast bread, spread with cottage cheese, top with peaches and almond butter.

Approx. Nutrition: 470 kcal | 33 g protein | 40 g carbs | 20 g fat | 8 g fibre

🍳 Spinach & Egg Toast
Ingredients
2 slices high-protein bread
2 eggs
½ cup egg whites
1 cup spinach

Directions
Cook spinach, scramble with eggs and egg whites, and serve over toast.

Approx. Nutrition: 455 kcal | 38 g protein | 31 g carbs | 17 g fat | 6 g fibre

🍋 Lemon Salmon, Quinoa & Asparagus
Ingredients
5 oz salmon
¾ cup cooked quinoa
1½ cups asparagus
1 tsp olive oil
Juice of ½ lemon
Salt & pepper

Directions
Bake salmon and asparagus at 400°F (200°C) for 12–15 minutes. Serve with quinoa and fresh lemon juice.

Approx. Nutrition: 560 kcal | 41 g protein | 35 g carbs | 26 g fat | 6 g fibre

08/02/2026

Minimal Prep.
Maximum nourishment.

🍓Smoothies

🥣Yogurt bowls

🥕Snack plates

🌯Tuna salad wraps

🥗Rotisserie chicken salads

🍞Sweet & savory toasts

🍑Fruit & veg always

Keep it simple.
Prep a few staples.
Add some colour.
Mix & match all week.

07/22/2026

🌿Not sure where to start?
🥝Exhausted by nutrition and decision fatigue?

You want change but not sure what to believe.

This is for you. 🤍

Comment “CHANGE” to get started.

07/19/2026

Weekly Meal Inspo
Plan. Prep. Flourish. 🫶🏼

🥝Breakfast: Super Greens Protein Smoothie

Ingredients
• 1 cup unsweetened soy milk
• ¾ cup plain 0–2% Greek yogurt
• 1 scoop vanilla protein powder
• 1 cup spinach
• 2 kiwis
• 1 tbsp ground flaxseed
• 1/4 cup frozen avocado

🥗 Lunch: Chicken or Tuna Snack Plate

Salad
• 120 g cooked chicken breast or 1 can tuna
• ¼ cup plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp light mayo

Snack Plate (options)
• Chicken or tuna salad
• 1 small apple
• Carrot sticks
• Cucumber slices
• Bell peppers
• 8–10 whole grain crackers (Mary’s)

🌮 Dinner: Taco Skillet Bowl

Ingredients
• 140 g lean ground turkey, chicken, or extra-lean beef
• ¾ cup cooked rice
• 1 cup peppers & onions
• ½ cup salsa
• ¼ avocado
• Taco seasoning

Or

🍅 Chicken Caprese Protein Pasta

Ingredients
• 85 g dry protein pasta
• 120–140 g cooked chicken breast, sliced
• 1 cup cherry tomatoes, halved
• 1 cup chopped zucchini
• 1–2 tbsp chopped fresh basil
• 30 g fresh mozzarella
• 1 tsp olive oil
• 1 tsp balsamic glaze or balsamic vinegar
• Garlic, salt and pepper

🥜 Snack: Protein Ball

Ingredients
• Oats
• Natural peanut butter
• Vanilla protein powder
• Ground flax
• Chia seeds
• Honey
• Mini dark chocolate chips (optional)

07/15/2026

Mid week meal inspo 💛

100g protein, 30g fiber, No protein powder

Breakfast

Greek Yogurt Bowl

1½ cups 0% Greek yogurt
1 cup strawberries or other fruit
½ banana
2 tbsp chia seeds
¼ cup high-protein granola

≈36 g protein • 12 g fibre

OR

Protein Egg Scramble

2 whole eggs
150 g egg whites
Spinach
2 slices sprouted or protein toast
½ cup raspberries or other fruit

≈36 g protein • 10 g fibre

Lunch

Snack Plate

120 g sliced turkey breast or 1 can tuna
½ cup cottage cheese
1 medium apple
Cucumber and carrots or other veg
Mary’s crackers
1/2 avocado

≈36 g protein • 8 g fibre

OR

Turkey Sandwich

120 g sliced turkey breast
2 slices protein bread
Lettuce, tomato, cucumber
Mustard
Baby carrots or other veg
1 apple

≈35 g protein • 10 g fibre

Dinner

Bunless Burger Plate

5 oz lean beef burger
200 g roasted sweet potato fries
1½ cups broccoli or mixed vegetables

≈32 g protein • 10 g fibre

OR

High-Protein Turkey Pasta

5 oz lean ground turkey
85 g dry protein pasta
Tomato sauce
Sautéed zucchini & spinach or other veg
≈38 g protein • 10 g fibre

07/12/2026

Meal prep doesn’t have to mean spending your entire Sunday cooking 🤍🌿

Make a simple plan you know you can stick to.

Instead of prepping every meal, I stock my fridge with versatile staples that mix and match all week:

✓ A protein for every meal
✓ Washed or frozen veggies
✓ Easy breakfast ingredients
✓ Grab-and-go lunch options
✓ A few quality carbohydrates

Save this for your next grocery trip and use it as your simple meal prep checklist. 🌿

06/21/2026

Gearing up for Summer Sculpt like… ☀️💪🥗

Stocking the fridge, planning the protein, adding the colour, and setting the stage for 8 weeks of feeling stronger, more energized, and more confident.

Small habits. Consistent action. Big results. ✨

06/19/2026

☀️ The Summer I Chose Wellness☀️

Building strength, confidence, and sustainable habits while still enjoying the moments that make summer special.

No extremes. No starting over on Monday or September.  
Just simple habits, consistency, and feeling your best.

That’s what Summer Sculpt is all about. 💛
Steph + Andrea

06/14/2026

Your summer glow-up starts with the habits you build today. ☀️

Summer Sculpt is more than a fitness challenge, it’s 8 weeks of movement, nutrition, accountability, and support designed to help you feel stronger, leaner, energized, and confident.

✨ At-home workouts
✨ Weekly nutrition education
✨ Habit-building challenges
✨ Community support
✨ Lasting results

We’re starting soon. Are you in? 💛

06/11/2026

☀️ SUMMER SCULPT SERIES IS HERE ☀️

This isn’t another all-or-nothing challenge.

It’s 8 weeks of simple, sustainable habits designed to help you feel stronger, more energized, and more confident in your body by the end of summer.

Together, you’ll receive:
✨ Guided movement from Steph
🥗 Nutrition coaching from Dr. Andrea D’Angelo, ND
📚 Weekly resources, meal inspiration, and wellness tools
🎯 Habit-based challenges that create lasting change
🤍 Community support and accountability every step of the way

Whether your goal is to build strength, improve your nutrition, boost your energy, or simply create a routine that finally sticks—this program was designed for real life.

By the end of the 8 weeks, you’ll leave with:
✔️ Stronger, more toned muscles
✔️ Better energy and mobility
✔️ Healthier nutrition habits
✔️ Greater confidence in your body and routine
✔️ A sustainable wellness plan you can continue long after summer ends

Strong habits. Structured support. Your healthiest summer yet.

Address

Welland, ON

Website

http://drandreadangelond.com/

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