7B Health & Wellness

04/16/2026

Taco Breakfast Bowl (Dr. Gabrielle Lyon)
4 servings/30 minutes

Ingredients:
1 1/2 tsp Olive Oil
1 lb Ground Turkey
2 Tbsp Chili Powder
1 tsp Oregano
1 tsp Cumin
1 tsp Black Pepper
1 tsp Sea Salt
1/2 cup Water
4 Eggs fried
4 cups Baby Spinach Chopped
1 green Bell Pepper diced
1 tomato diced
1 Avocado mashed

Directions:
1) Heat skillet over med heat. Add olive oil, ground turkey and saute to cook through. Break up meat as it is cooking. Once it is cooked through add the chili powder, oregano, cumin, black pepper and sea salt. Add the water and saute for another minute as you mix well. Reduce heat to the lowest setting and let simmer while you prepare the rest of until all water has been absorbed.
2) Fry your eggs and set aside.
3) divide the spinach between bowls. Top with diced green pepper, tomato, mashed avocado, taco meat and fried egg.
Ejoy!

Nutrition Facts:
Amount per serving
Calories 370
Fat 24g
Carbs 11g
Fiber 7g
Sugar 2g
Protein 31g
Cholesterol 270mg
Sodium 895mg
Iron 5mg

04/14/2026

📥 Comment “SEVEN” and I’ll send you my personal 7-Day Meal Plan with the exact meals I use to stay fueled, and avoid energy crashes during busy days.

Because once you understand the different types of hunger…

You can start choosing meals that actually fuel your body instead of eating on autopilot, out of stress, or just because it’s “time.”

📌 Save this post + follow for real-life strategies that actually fit your life as a [avatar – ex. "woman in her 30s juggling workouts, work, and family life"].

04/12/2026

04/11/2026

Ever wonder what a health coach eats during a typical week?

I get asked this all the time, so I decided to pull back the curtain and share exactly what I eat...

So I created this FREE 7-Day Meal Plan to give you real-life ideas, keep things simple, and show you how I approach meals in a way that supports my routine.

Inside, you'll see:
✅ My go-to breakfasts, snacks, and meals
✅ The exact meals I eat to build muscle
✅ Real-life meal hacks that keep things easy (even on my busiest days!)

If you want fresh ideas and a simpler way to plan meals, this is for you.

👉 Click below to grab your free copy now!
https://go.7bhealthandwellness.com/meal-plan-2534

04/09/2026

I don't know about you but I have been craving salads lately. I hope you enjoy this one.

This salad checks all the boxes:
✅ High-protein
✅ Fiber-rich
✅ Healthy fats
✅ Totally satisfying

It’s perfect for lunch when you want something satisfying but won’t weigh you down.

🥗 SALAD ASSEMBLY (makes 1 bowl)

1 large handful of mixed greens (arugula, spinach or leaf lettuce)
3 plum tomatoes, chopped
¼ avocado, sliced
½ cup (90 g) cooked quinoa
4–6 oz (115-170g) cooked shrimp
Optional: sliced cucumber, red onion, cilantro

🍋 ZESTY LIME VINAIGRETTE

1 tbsp olive oil
Juice of ½ fresh lime
1 tsp Dijon mustard
1 small clove of garlic, minced
½ tsp honey
Salt + pepper to taste

Whisk all vinaigrette ingredients together in a small jar or bowl.
Taste and adjust seasoning as needed.

If you struggle to find sides to go with dinner, then this is a fast, fresh option you can prep ahead or throw together in minutes.

Save this for your next meal prep day!

If you make it, tag me — I’d love to see your version 🥑🍤

🔥 And if you want a peek at what I actually eat in a week…

Comment “SEVEN” below and I’ll send you my personal 7-Day Meal Plan — the exact meals I use to fuel my body, stay full, and keep my energy steady without overthinking food. 👇

04/07/2026

After "7" years of coaching individuals who have tried everything to eat healthy, gain energy and lose weight, these are the 5 lessons I come back to again and again.

They’re simple… but they change EVERYTHING when they click into place.

If you’re working on losing weight without obsessing over food or spending hours at the gym… these are the principles I’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!

👉 And follow me for more real-life coaching strategies to help you feel strong, energized, and in control again.

04/04/2026

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.

Most people snack on processed carbs alone (fruit high In sugar, crackers, pop tarts, granola bars, cookies or toast) and crash an hour later. Which means they become tired and/or hungry.

But a balanced approach keeps you full, focused, and feeling steady.

✅ Choose 1 from each group:
Protein + produce + healthy fat

✅ How much? Just use your hands: palm for protein, thumb for fats, handful for produce.

Got a go-to combo you love? Drop it below 👇

04/02/2026

If it feels like you can’t get any traction on your emotions… It might be time to take a step back and look at the big picture to turn that around. How we navigate emotions plays a big role in our daily stress levels along with what we eat.

Feeling this? Drop a 💪 in the comments and let’s see if I can help you troubleshoot!

03/31/2026

03/30/2026

Check in time....
How are you doing on working towards your goals this year?

Usually my goals in the past have centered around eating health and weight loss.

This year I chose something else, I'm working on my Glutes. Every now and then they feel week, like they are not firing and my hips have discomfort.

Our glutes are the biggest muscle in our bodies. These 3 muscles play a role in stabilizing, balancing and controlling your lower body movements and posture.

When these muscles are weak and not firing it can affect how you walk, run, climb stairs, sit and stand. Weak glutes can also lead to Dead Butt Syndrome (numbness from sitting too long) which then can cause low back pain and hip issues over time.

So I have been working to incorporate exercises that help build and strengthen these muscles. It's been 3 months and I can already feel the difference in my hips when walking and getting off the ground. I have also noticed my glutes becoming rounder and lifted.

Now that I'm over 50 I'm determined to age strong by keeping muscles strong.

So what is one thing that you are still working on this year?

03/29/2026

Shoutout to all my “more is more!” people … I *love* your enthusiasm.

But also, please remember:

Your body doesn’t actually get stronger or leaner during the workout.

It happens while you’re resting. While you’re recovering.

While you’re doing… LESS.

If you’re always “on,” eventually your body will tap out.

In fact, recovery is a key part of the process!

✅ Coaching action — Take at least one true rest day.
✅ Coaching action — Eat enough to support your body, especially 𝗽𝗿𝗼𝘁𝗲𝗶𝗻.
✅ Coaching action — Make sleep and water a non-negotiable.

Your progress depends on it.

💪 Follow me for simple, sustainable strategies that actually support your health goals and not burn you out.