Personalised meals plans take the confusion and guess work out of healthy eating.
Nourish your body by eating the right foods at the right time.
Most women who come to me are misinformed when it comes to food and nutrition. In our initial conversation they often share they are either scared to eat or they minimize their eating. They are confused by the conflicting information between old diet plans and the latest diet trends.
The earth produces an abundance of food full of nutrients and I teach my clients how to nourish their body by eating seasonally with a wide variety of food. This ensures the body has access to the nutrients it needs.
One Month Meal Plan
This personalised meal plan includes:
20 minute initial conversation to discuss your dietary needs, allergies and personal goals
4 x weekly meal plans with recipes and shopping list
2 x 15 min check in calls to ensure you are getting results
1 x mindfulness practices
Within four weeks you’ll see to see results and feel much better about your body. Spaces are limited each month so please apply today if you would like to join.
Ridiona’s Healthy Recipes
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Tuna Sandwitch and Salad
15 minutes preparatory time
Less then 500 Kcal and 28 gram of Protein.
Wholegrains bread (toasted)
Tuna in olive oil (drain all the oil out)
Mix in a bowl 1 tsp of kapers
A bunch of thinly sliced dill or parsley
1 tbs of lemon juice
1 tbsp of low fat mayo
Mix all together and lay on the toasted bread.
On the side mixed greens with carrots, olive oil and accetto balsamico
Ridiona’s Healthy Recipes
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RIDIONA’s QUICHE
30 minutes preparatory time 20 Baking
Per portion:343 Kcal, 25 gr protein, 20 fat, 16 carbs
I love ME a Quiche (vegetarian or chicken version) in winter time. This recipe is x 4 persons. A total of 1373 Calories/4 portions= 343 Calories per portion.
1. Ready Quiche sheet, which we pre bake in the oven for 10 mins in 220°. Notice that the side of the crust may melt, so it's good to place something on top (silicone shapes) or coffee beans to keep the shape in place.
2. Filling preps starting with a TBSp of olive oil,
3. Add 200 gr of chicken breast in small cubes. Or forget the chicken and start with 1/2 onion & beans if you're going for the Vegetarian version. Saute in the pan for a few minutes & add
4. 1 glass of frozen or fresh Edamame Beans. Saute 2 more mins and covering the lid of the pan.
5. Add the baby spinach. A whole 200 grams pack. Cover the lid of the deep pan for 1 min and let the spinach run down. Lower the heat at the very minimum & add
6. 1 box of Soya cooking cream 200 gram
7. Keep adding 1/2 box of philadelphia light or 2 full table spoon of low fat cream cheese
8. Break 3 whole eggs in the pan. Add salt, pepper per your preference &
9. Stir well the filling altogether, and flip it on the pre baked Quiche. With leftover dough, you can make some stripes to place on top as decoration and wall, all ready for the oven, 20 or 25 mins bake In 220° and ready to serve. It goes great with pumpkin soup on the side
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RIDIONA’s Beetroot Smoothie
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Anti inflammatory & fertility friendly
10 minutes preparatory time
Per portion: 178 Kcal, 18 gr protein, 3 gr fat, 22 carbs
Hitting 35 flipped a switch—I suddenly felt heavier with my daily salty eggs breakfast and started craving lighter, nourishing morning foods. In my search to understand what’s best for my metabolism and reproductive health, I discovered that I shouldn't shy away from full-fat organic products and should continue incorporating anti-inflammatory foods into my diet. I now alternate between a savory, egg-based breakfast and a lighter, anti-inflammatory option throughout the week—one day savory, the next filled with nutritious smoothies—and it feels fantastic. I'm excited to share another recipe with you and spark some reflections on breakfast consumption for everyone!
1 medium biological boiled and peeled beetroot (supermarket/home made ready) is choped and placed in the blender (nutribullet)
Add 1/2 cup of coconut milk (choose the safest brand for you)
Add 2 pitted dates
And lastly, 20 gram of proteine powder (My forever protein is French Vailla from Optimum Nutrition)
Blend all together for 30 seconds to 1 minute (depending on the power of your blender) and
Serve as breakfast or snack
Because Sharing is Caring!
Enjoy,
r
Sharing is Caring! #ridiskitchen #mealplans
“Not only is Ridiona an amazing personal trainer, and a wonderful health coach, she’s also a kind soul …
Before working with Ridiona I had a hate and love relationship with food. I was doing intermittent fasting everyday, trying to lose the postpartum weight I gained during my 3 pregnancies. But then I meet Ridiona and she opened my eyes to a new relationship with food, with my body and with my soul. I discovered a new me; a fierce woman that had control over her healthy habits. A woman who can follow a workout routine and make time for it!
I highly recommend Ridiona if you are looking for a life change . You are going to be in the best hands. Not only is Ridiona an amazing personal trainer, and a wonderful health coach, she’s also a kind soul. If you’re struggling with healthy habits then Ridiona is the light at the end of the tunnel.”
— Candace Kragseth
