Beatrice Caffrey

09/08/2026

Always remember that health and wellness is about more than just the number on the scale.

Walking is a great way to move your body every day.

The issue often is the mindless eating we do all day long. Instead focus on 3 good meals.

Sleep - this has been the no. 1 topic in my coaching conversations this week. Bad sleep or lack of sleep has a huge impact on our daily decisions.

Sometimes the number doesn’t change but the clothes still feel different. That’s still a win.

Well that’s a hell yes for a win in my books.

Don’t focus on the scale number only.

Always zoom out and look at the big picture.

07/08/2026

06/08/2026

Could be an unpopular one but it’s the truth.

A sedentary lifestyle makes fat loss a lot harder.

04/08/2026

I won’t stop talking about this.

Calories do matter. But not all calories are equal.

Meals with the same amount of calories but totally different macro nutrients will affect your body differently.

See first and pinned comment below for details of the breakfast on the left. The muffin is a Tesco Bakery Belgian Triple Chocolate Muffin.

03/08/2026

📍 SAVE this one for later 📍

STRAWBERRY ICE CREAM

🍽️ Makes 2 | ⏱️ 5 mins + 24 hrs freezing time | 🔥 No cooking

Ingredients:
* 300g frozen strawberries
* 500ml strawberry protein milk (I used …)
* 4 tbsp stevia
* 1/4 tsp Xanthan Gum
* Extra milk of choice
* 5 fresh strawberries or 2 tbsp of freeze dried strawberries

Method:
1. Add all (except the extra milk) to a high speed blender and process. If it’s too sticky, add a little extra milk.
2. Pour into 2 Ninja Creami container and freeze. Overnight but ideally for 24 hours.
3. Run the sides of the container under hot water for 20-30 seconds.
4. Place into the Ninja Creami and process on ‘Light Ice Cream’ seeing.
5. Add 2 tbsp milk and process on ‘Re-Spin’ button.
6. Chop up a few fresh strawberries or crumble up the freeze dried strawberries. Create a whole in the middle of the ice cream and add the strawberries.
7. Process on the ‘Mix In’ button.

Macros per tub:
👉 206 cals | 14.9g protein | 27.9g carbs | 3.5g fat | 2g fibre
✨ FOLLOW .caffrey_ for more high-protein, high-fibre recipes that make hitting your goals EASY + delicious!

31/07/2026

1600 calories
125g protein
35g fibre

Full ingredient and macros breakdown here

⬇️⬇️⬇️

🔷 Breakfast - Granola & Greek Yoghurt
50g High Protein Granola (Lizi’s)
200g 0% Greek Yoghurt
120g blueberries
150g strawberries
10g honey
Use fresh or frozen berries
➡️ 452 calories
36.1g protein | 54.1g carbs | 9.8g fat | 10.8g fibre

🔷 Lunch - Eggs on Bagel
2 medium eggs
100g egg white
1 protein bagel (Warburton)
20g BBQ sauce
Side Salad
15g salad dressing (Hellmann’s Honey & Mustard)
Kinder Chocolate Bar
➡️ 459 calories
33.4g protein | 44.5g carbs | 14.4g fat | 8.7g fibre

🔷 Snacks
20g Clear Protein Shake (The Protein Works)
1 medium apple
18g Peanut butter powder
➡️ 203 calories
24.3g protein | 22g carbs | 2.4g fat | 4.4g fibre

🔷 Dinner - Tofu & Veggie Stir Fry
Small onion, garlic & ginger
120g firm tofu (Tofoo & Co.)
1/2 medium pepper
50g soya beans
100g pre-cooked rice
150g cauliflower rice
15g hoisin sauce
5g sesame oil
➡️ 466 calories
30.8g protein | 35.8g carbs | 20.3g fat | 8.7g fibre

🔷 Snack
1 After Eight
➡️ 37 calories
0.2g protein | 6.3g carbs | 1.1g fat | 35.2g fibre

Final macros
➡️ 1617 calories
124.8g protein | 162.6g carbs | 47.9g fat | 35.2g fibre

These are just suggestions. If you do not like any of the foods, you can swap with foods you like.