Wholefully, Melissa Davis

Educating, Inspiring, and Equipping YOU to live your life wholefully

Recipe Roundup – 04.17.2017

Hi everyone! I hope you all had lovely weekends and a lovely Easter! Last week, I talked about protein and its importance in your diet. I also briefly touched on animal vs. plant based protein. So today, I want to share with you a few recipes that I’ve enjoyed that include animal or plant based proteins!

First up, plant-based protein recipes! These are either vegetarian or vegan:

  1. Vegetarian Italian Chopped Salad from Cookie + Kate. If you are looking for veggie-centric recipes, Cookie + Kate delivers time and time again. A great blog to follow!
  2. Almond Butter Tofu Stir Fry from Minimalist Baker. Minimalist Baker has nailed the method to getting great tofu. If you are leery of tofu or simply new to it, I highly recommend their process.
  3. Thai Pineapple Fried Rice from Cookie + Kate. I couldn’t resist! Kick up the protein by adding some chickpeas or tofu.

Next, here are some animal-based protein dishes:

  1. Baked Lime Chicken from Yummy Healthy Easy. I made this yesterday, and served it with some roasted green beans and some stuffing (not the greatest side choice, I know). The chicken was delicious and so easy to make!
  2. Unstuffed Cabbage Bowls from Skinnytaste. I made this with lean turkey instead of the beef, but it was still yummy and surprisingly filling! I actually didn’t finish the serving size because I was so stuffed!
  3. Chicken Soup with Spinach and Whole Wheat Acini di Pepe from Skinnytaste. I know soup season is on its way out, but this is so good!

What are your favorite protein-packed recipes? Later this week, I’ll be back to give you the low-down on two other important nutrients: Carbohydrates and Fats! As always, let me know if there is any content that you’d like to see in the future!

Protein – Do You Know What’s Best?

Protein has been in the news a lot over the last few years. While it’s wonderful that we are finally hearing that protein is not something to be scared of, protein is a somewhat controversial macro-nutrient. Plant protein vs. animal protein vs. any protein. It seems there is a new study every week touting the benefits of one type and shaming another type of protein.

So, what’s the best type of protein? The answer is quite simple: The best type of protein is the protein that works best for YOU.

So, let’s ask a better question: How do you know what type of protein is best for you? This is where I, as a health coach, get to shine my light a little bit! The way we can discover the best kind of protein for ourselves is to experiment! In as little as 4 days (yes, LESS THAN A WEEK!), you can discover what type, and how much, protein your body responds best to.

I’ve learned that I personally operate best on mostly plant-based proteins. But that doesn’t mean I don’t enjoy animal-based proteins!  I am simply learning to treat myself to those less often and in smaller amounts. After all, I am trying to have a relationship with my body, not a strict set of rules and rigidity.

Next week, I’ll share some recipes that I’ve found that include protein as the focus! No boring meals here because I love food! I think that food should be enjoyed and savored, not suffered through to gain a healthy lifestyle.

If you are interested in a FREE 4 day experiment to discover your protein fit, comment below, and I’ll get in touch!

5 Ways to Get More Water

Hi again! Happy Monday! I wanted to stop in and help cheer your day up a bit by sharing 5 tips to help you get more water in your life! These are super simple, yet they can make all the difference in the world…

  1. If you don’t like the flavor of water…add something to flavor it! This can be as easy as adding lemon, lime, cucumber, orange, and/or mint leaves to your water. The possibilities are endless, and you’ll end up feeling refreshed in the process.
  2. If you are looking for fizzy water…add Emergen-C (not sponsored btw). This isn’t my cup of tea (more on that in a moment), but I know tons of people who love the flavor that Emergen-C provides. Plus, it delivers extra punch in the form of immune system support! Take that flu/cold/allergy season!
  3. Drink your favorite herbal tea, hot or iced. I. LOVE. TEA. But, I often forget about it unless I’m feeling under the weather. But there is an herbal tea out there for everyone. Try peppermint, lemon ginger, or chamomile…just to name a few.
  4. Carry a filled water bottle with you EVERYWHERE. No seriously! I find that when it’s there, I tend to drink more! At the gym, by my bed, in a meeting at work, at church, etc. You’ll be surprised how much easier it is to stay hydrated.
  5. Last, but certainly not least, drink 1-2 glasses of water right after you wake up. The benefits to this tip are many, but let’s keep it simple. You’ve been sleeping for 6-8 hours, right? That’s 6-8 hours with ZERO water intake, which means you are not as hydrated as you need to be. By guzzling some water first thing, you’ll allow your body to re-hydrate quickly, leading to higher energy and clearer thinking!

So there you have it! 5 easy tips to help you drink more water. Do you have any water tips? If so, comment below!

The Case for Water

Hi guys! Today I want to talk to you about water and its importance in your diet. Water is something often overlooked, perhaps because it is so obvious and so accessible to everyone. However, it is crucial to living a healthy life!

Did you know? Water is the 2nd most popular beverage option in the USA, after soft drinks. I dream of our country learning how to make healthier choices, and I would love to see water become THE most popular beverage choice!

I’m sure you are wondering, why talk about water? What’s the big deal? Let me share with you just a few reasons:

  • Water keeps the fluid balance of your body (remember, we are approx. 60% water as human beings)
  • Water carries nutrients to our cells and aids digestion. What good is healthy eating if our bodies can’t absorb the nutrients?
  • Water flushes bodily waste (obvious, but often forgotten)
  • Water keeps your kidneys healthy
  • Water keeps your moisture-rich organs (i.e. eyes, mouth, nose, etc.) functioning well

Now the good thing is there is no cut and dry answer as to how much water you should be drinking. We are all different, so how much water I drink might not be the right answer for you! However, the general guideline proposes you should consume somewhere between 64 ounces and 67% of your body weight to maintain optimal hydration. For example, a 200 pound individual should, on average, drink between 64 and 134 ounces (200 x 67%) in a single day. There are a number of factors that affect the amount you should consume, but I don’t want to bore you with the details.

Luckily, there are three signs that you are drinking enough water:

  1. Your urine should be light in color (not dark)
  2. Your urine is abundant (not scant)
  3. You have to empty your bladder every two to three hours

The takeaway I want you to have today is simple: Are you drinking enough water? If yes, great! Keep it up! If not, make a goal to increase your consumption, little by little, until you are hydrated!

Are you drinking enough water? Do you enjoy posts  like this? Let me know in the comments below!

Next post, I’ll be sharing some tips and tricks to increasing your water intake!

Meal Plan Monday – 04.03.17

Hello friends and welcome to a new month! Something I am trying to get back into the habit of is setting weekly and monthly goals.

This week’s goal is simple: Minimize processed foods and focus on including more whole foods in my diet.
This month’s goal is not so easy for me: No weigh-ins. I really need to take a step back to focus on how my body feels. I need to learn to listen to my body not a number on the scale.

In hand with my goal for the week, this is a loose meal plan for the week ahead. I am trying to give myself room for flexibility, as I am trying to become more intuitive with my food choices.


  • Smoothies (this morning is a Ginger-Berry smoothie) and a protein bar.
    • I recently made the decision to switch back to morning workouts which means I need a packable breakfast. Smoothies are great as it is warming up and are a great cool-down treat post-workout. The protein bar ensures that I am not missing out on that vital post-workout recovery.


  • Turkey Wraps with a sides of Grapes and Carrots
  • Chicken Salad (homemade) with a side salad and an apple


  • Rice Noodles with Red Sauce and Ground Turkey
  • Veggie Stir-Fry


What’s on your menu for this week? 

Meal Plan Monday

Hi guys! Happy Monday and Happy Spring!

This week’s menu is pretty basic, as I am trying to have less leftovers to freeze for the future. Fun fact: I’m not a huge leftovers fan.


  • Protein Oatmeal with Apple & Cinnamon
  • Protein Oatmeal with Mixed Berries
  • Protein Shake w/ Espresso over Ice



  • Greek Yogurt (one of the few dairy products that doesn’t bug me)
  • Baby Carrots
  • Apple


  • Protein Bar


What’s on your menu this week? Also – any suggestions for something I can eat for dinner in the evenings post-workout? I hate to eat something heavy when it’s so late!

Protein Oats

Hey guys! Today, I wanted to share with you a way to pump up your boring, bland oatmeal into a flavorful, protein-packed breakfast. Let me know your thoughts!

Protein Oatmeal
Time: 5 minutes
Servings: 1


  • 1 banana
  • 1/2 cup oats (quick-cooking or old-fashioned)
  • 3/4 cup non-dairy milk (I use unsweetened almond milk)
  • 1/4 cup egg whites (I use liquid egg whites)
  • Any desired toppings/seasonings
    • I used cinnamon and 1/4 cup applesauce this morning


  1. Peel banana and mash.
  2. Combine all ingredients and mix well.
  3. Cook on stove-top, stirring occasionally, until desired consistency is reached. I cooked mine approximately 5 minutes.
  4. Top as desired, and enjoy!

I hope you enjoy this quick and easy breakfast option. As always, I welcome your comments and questions!

Roundup | Who I’m Watching on YouTube – Health/Fitness

Hey guys!

It’s Friday, and I’ve been MIA since Monday! Yikes! I wish I had a valid excuse, but I don’t. Just an average person’s case of good ol’ writer’s block.

So I thought I’d keep it simple (and short) today, and let you all know what my favorite health and/or fitness YouTube channels are currently. So, if you want to get lost in the black hole that is YouTube videos, check out the below channels!

In no particular order…

  1. Amanda Bucci
  2. Juggernaut Training Systems
  3. Meg Squats
  4. Obese to Beast
  5. Sarahs Day
  6. Team Richey
  7. Yami Mufdi

What YouTubers do you like? I’m always open to check out new channels!

Meal Plan Monday

Good morning friends! I am so sad that the weekend is over; it never seems long enough, and I am usually left wishing I had one more day to actually rest & relax. Such is life though, and we are back to another Monday!

So, what is on the menu this week? Well….the plan is below. All heck may break loose, as my husband is in town for some portion, or all, of this week. His work location is undetermined as of yet. As such, there is a possibility that the food will be eaten quicker than anticipated….I shall let you guys know later this week!


  • Slow Cooker “Baked” Oatmeal with Bananas, Blueberries, and Coconut (from a Skinnytaste cookbook)
  • Coffee and Protein Shake with a greek yogurt

Main Entrees

  • Slow Cooker Chicken & Dumplings Soup – This soup is a gift from God…it is THAT good
  • Grilled Chicken Salad
  • Chicken “Stir Fry” (by stir fry, I mean with rice noodles, sauce, and veggies)
  • Protein Cookie (for late nights at the gym ONLY)


  • Mandarin Oranges (I typically have 2-3 a day)
  • Banana
  • Cooked Apples (which I cooked for too long, almost making a delish applesauce)


Now it’s your turn! What is on your menu radar this week? I would love to hear!

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