Katie Gill Wellness

Katie Gill Wellness I help working women lose weight so they can fit back into their clothes in the closet, without giving up their favorite foods or having to count calories!

07/31/2026

The one swap she made to lose the last 5 lbs ⤵️

She replaced her 2 tbsp of regular peanut butter with 2 tbsp of  to save over 150 calories and 16g of fat. This still gives her flavor of nut butter that she loves.

Here’s the full breakdown:
1-2 cups of water or milk
2 scoops equip vanilla protein
1 cup frozen blueberries
1 tbsp zen basil seeds
2 handfuls spinach
2 tbsp 

Blend and enjoy!

Did I mentione this breakfast has 30g of protein and 12g of fiber?!

Quick, balanced, and no decision fatigue before 8 a.m.

That’s the kind of simplicity that creates consistency.

My group program helps busy women take the overthinking out of eating so they can feel confident, energized, and in control again.

DM GROUP if you want the details we start in September 💛

     

07/30/2026

Save this for the next time you can’t stop thinking about food.

Food noise is complicated, and there isn’t one single cause.

Hormones, stress, blood sugar, sleep, and certain medications can all play a role.

But one thing I see all the time?

Women are trying so hard to eat less that they’re never actually full.

If you’re constantly thinking about your next meal, hungry again shortly after eating, or feeling like food is taking up way too much brain space…

Take a look at what’s actually on your plate.

Are you eating enough?
Are your meals balanced?
Are they keeping you full?

Sometimes adding more protein, fiber, and healthy fats is exactly what your body needs.

Follow for realistic nutrition tips that help make healthy eating feel simpler.

07/29/2026

There is nothing quite like realizing you’ve been eating the same calories... but staying hungry because your meals weren’t built to keep you full. 🤯

Both of these breakfasts have roughly the same calories, but they’re going to leave you feeling very different.

🥯 Breakfast burrito
→ ~20g protein
→ ~6g fiber

🥗 My 5-minute breakfast plate
→ 40+g protein
→ ~12g fiber

That difference matters.

When your meals are higher in protein, fiber, and volume:
✔️ You stay full longer.
✔️ You have steadier energy.
✔️ You’re much less likely to spend the rest of the morning thinking about food.

This is what I mean when I say weight loss isn’t about eating less—it’s about eating smarter.

Because if you’re constantly hungry while trying to lose weight, it’s probably not a willpower problem... it’s a meal-building problem. 💛

For those asking what was on my plate:
• Bilinski's Sausage chicken sausage
• Hard-boiled egg
• Greek yogurt + blueberries
• Roasted butternut squash
• Mixed greens
• ROYO Bread Co. bagel with avocado
• Small handful of raspberries

Save this for the next time you’re putting together breakfast, and send it to someone who’s always hungry an hour after eating. 💛

07/28/2026

Because going hungry isn’t it...fuel your body with food you enjoy!

Lately, my sweet tooth cravings have been hitting HARD midafternoon, so I go for this 4-ingredient 20g protein + 5g fiber parfait!

Here’s the breakdown for EACH container:

1 single serve Greek yogurt
1 tsbp chia seeds
1 tbsp peanut butter
2 tsps jelly

Mix together.

Then microwave 1-2 tbsp chocolate chips, mix, top your parfair with it, a sprinkle of salt and refirdgerate for 20 minutes, and enjoy!

Trust me, friend...

Losing weight doesn’t have to suck, and eating healthy can actually be fun.

And my clients always tell me it’s snacks like this that make them excited for 3PM to hit!

Want to stop dieting and finally learn to eat the way your body wants you to?

Comment TRAINING and I’ll send you my free weight loss training video for busy women.

Phew. 😅Keeping it a little more real around here today.Instagram usually gets the recipes and the wins, but this week ha...
07/24/2026

Phew. 😅

Keeping it a little more real around here today.

Instagram usually gets the recipes and the wins, but this week had plenty of messy moments too.

If you can relate to any of these... you’re definitely not alone. 😅

07/24/2026

If someone you love is working toward a weight loss goal, your words matter more than you probably realize.

Most partners genuinely mean well.

But sometimes the most supportive thing you can say isn’t, “You look good already,” or “Come on... live a little.”

Sometimes it’s:

“Want to go for a walk after dinner?”

“I’ve got the kids tonight. Go get your workout in.”

“What can I do to make this easier for you this week?”

Weight loss isn’t just about what we eat. It’s also about the environment we create and the people who support us along the way.

Tag a partner who does this well. ❤️

07/17/2026

There are a lot of wellness products out there... but not all of them actually make healthy eating easier.

If I had to narrow it down, these are my non-negotiables. 👇

✨ My YMCA family membership with Child Watch
✨ Whole Foods grocery delivery
✨ My walking pad
✨ My Vitamix
✨ Veggie tray

Remember, investing in habits > investing in quick fixes every time.

👇 What’s one purchase that’s been worth every penny for you?

You won’t find calorie counts or complicated recipes here. Just simple meals that help me stay full and make healthy eat...
07/17/2026

You won’t find calorie counts or complicated recipes here. Just simple meals that help me stay full and make healthy eating feel easy.

I’ve been making this almost every morning this summer. I honestly crave it now. It’s an easy way to get my caffeine and protein in while I’m getting the boys ready for the day.

I usually have a smoothie after my workout, but today I was craving something different. This parfait is my other go-to when I want something quick and filling.

Not pictured: coffee #2. 😅

No surprise if you’ve been following me for a while. 😊 I finished it off with a small piece of chocolate because healthy eating includes foods I enjoy, too.

Not every afternoon calls for a big snack. Today I wasn’t very hungry, so veggies and tzatziki were just enough to hold me over until dinner.

If you haven’t tried Erin Lives Whole’s Soup Dumpling Meatballs yet, they’re so good! They’ve become a family favorite, and I love having the leftovers for lunch.

Notice the pattern? These are simple meals I genuinely enjoy and can make again tomorrow. That’s what healthy eating looks like for me—m and it’s exactly what I teach my clients, too.

💛 Which meal would you be most likely to make?

I can usually tell within 5 minutes if someone is stuck in the 3–5 lb cycle.Not because they’re doing nothing…
but becau...
04/07/2026

I can usually tell within 5 minutes if someone is stuck in the 3–5 lb cycle.

Not because they’re doing nothing…
but because they’re doing just enough to feel like they should be seeing results.

They’re:
• “pretty good” during the week
• a little off on weekends
• trying to be more mindful instead of structured

And it feels like consistency…
but it’s not enough to actually create change.

So they stay in this frustrating middle ground of:
→ not gaining a ton
→ but not losing either

And months go by like that.

This is where most women get stuck.

Not because they don’t care…
but because no one has shown them how to turn “doing better” into results.

Once that clicks?
Everything changes.

If you’re tired of hovering in the same place and ready for something that actually works—

Comment METHOD and I’ll send you the training 💛

Address

Newport, RI
02840-02841

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