Made for Healthy Living
Power of 3
Every meal is crafted with protein, fiber, and colorful ingredients for complete nutrition.
Fuel Your Day
Protein-rich meals help keep you energized and satisfied from morning to night.
Feel Fuller Longer
Added fiber supports healthy digestion and promotes lasting fullness.
Quick & Convenient
Enjoy wholesome, portion-controlled meals with minimal preparation.
Meals for Every Goal
Apple Cinnamon Baked Bar
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Peanut Butter Oat Bar
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Cinnamon Bun Bar
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Chocolaty Pretzel Bar
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Double Chocolate Caramel Bar
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S'mores Bar
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Chocolate Flavored Peanut Butter Bar
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Blueberry Pomegranate Baked Bar
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Loved by the Wellina Community
Sarah Mitchell
"Wellina has completely changed the way I eat during busy workdays. The meals are filling, flavorful.
James Carter
"Balanced with protein and fiber, these meals keep me full and satisfied."
Emily Rodriguez
"The convenience is unbeatable. I can enjoy a nutritious meal in just minutes without sacrificing taste or quality."
Michael Thompson
"The colorful ingredients and fresh flavors make healthy eating something I actually look forward to every day."
Olivia Bennett
"Portion-controlled meals have made healthy eating simple and consistent."
Daniel Walker
"From breakfast to dinner, every meal is delicious and energizing."
Everything You Need for Better Nutrition
Wholesome Ingredients
Made with carefully selected ingredients you can feel good about.
Chef-Crafted Recipes
Delicious flavors created to make healthy eating enjoyable every day.
Everyday Energy
Balanced nutrition to help fuel your active lifestyle from morning to night.
Convenient Solutions
Ready when you need them, making healthy choices easier than ever.
Goal-Focused Nutrition
Designed to support weight management and overall wellness.
Healthy Habits Made Simple
Build lasting routines with meals that fit seamlessly into your day.
Frequently Asked Questions
What makes Wellina meals different?
What makes Wellina meals different?
Every Wellina meal is built around our Power of 3 philosophy—combining protein, fiber, and colorful ingredients to deliver balanced, satisfying nutrition in every bite.
Are Wellina meals high in protein?
Are Wellina meals high in protein?
Yes. Our meals are designed to provide a good source of protein to help support muscle health, keep you feeling fuller longer, and fuel your day.
How quickly can I prepare a Wellina meal?
How quickly can I prepare a Wellina meal?
Most Wellina meals are quick and easy to prepare, making them perfect for busy schedules without compromising on nutrition or taste.
Can Wellina meals help support my wellness goals?
Can Wellina meals help support my wellness goals?
Yes. Whether you're looking to maintain a healthy lifestyle, manage your weight, or simply enjoy more balanced meals, Wellina offers convenient nutrition to support your goals.
Are the meals portion controlled?
Are the meals portion controlled?
Absolutely. Each meal is thoughtfully portioned to help you enjoy balanced nutrition while supporting healthy eating habits.
Wellness Journal
TAKING A GLP-1 FOR WEIGHT LOSS? HERE’S THE NUTRITION PLAN EXPERTS RECOMMEND
GLP-1 medications like Ozempic®, Wegovy®, and Zepbound® have opened new doors for people struggling to lose weight. If you’ve started one or are exploring your options, you should know these medications work best when combined with the right nutrition plan, not used as a replacement for one. Without the right nutrition support, many people experience side effects, low energy, or weight regain. That’s why in May 2025, four of the nation’s leading health organizations released expert nutrition guidelines for people taking GLP-1s. Their goal: help you feel better, stay on track, and maintain your results for the long term. Here’s why it matters, what the experts recommend, and simple ways to make it work in your daily life. How GLP-1s Support Weight Loss and Health GLP-1 medications mimic a hormone your body naturally produces. By binding to receptors in the gut, brain, pancreas, and other organs, they help reduce appetite, curb cravings, slow digestion, and improve blood sugar control. Some people also report better sleep, more stable energy, and reduced inflammation. Thanks to these effects, GLP-1s can lead to impressive weight loss. Clinical trials show people can lose 5 to 18 percent of their body weight in just over a year. This is much more than what is typically seen with lifestyle changes alone. But results in everyday life don’t always match clinical data. More than half of people stop taking GLP-1s within a year, often due to side effects like nausea, fatigue, and constipation. Others plateau or regain the weight they lost. These challenges are not just about the medication. In many cases, they reflect what’s missing: nutrition support. How Poor Nutrition Undermines Progress on GLP-1s When your appetite drops and side effects kick in, it becomes easy to eat too little. While eating less is part of how GLP-1s work, not eating well enough can interfere with your progress. Here’s how inadequate nutrition can affect your results: Nutrient DeficienciesLow food intake, especially with nausea or diarrhea, can cause deficiencies in nutrients like iron, calcium, magnesium, and B vitamins. These nutrients support energy, immunity, and metabolism. When they are lacking, you may notice fatigue, thinning hair, brittle nails, or constipation. Muscle and Bone LossWhenever you lose weight, you will lose both fat and muscle. Without enough protein, your body may lose more muscle than it should, which slows metabolism and weakens your body. Bone density may also decline, especially in women and older adults. Dehydration and Electrolyte ImbalanceNausea, vomiting, and diarrhea increase the risk of dehydration. Low fluid intake can also lead to fatigue, constipation, kidney strain, and irregular heartbeats. Weight RegainGLP-1s reduce hunger but do not teach lasting habits. Without a plan to maintain balanced eating, many people regain weight. One large study found that about two-thirds of the weight lost with GLP-1s was regained within a year of stopping the medication. These concerns are why experts emphasize that GLP-1s are a tool, not the entire solution. Pairing medication with a personalized nutrition strategy supports your health and helps your results last. So, what does a good nutrition plan look like? What the Experts Recommend and How to Make It Work To help people succeed, four national health organizations—the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society—released expert nutrition guidelines in 2025. Their recommendations are based on research showing that people who combine GLP-1 treatment with nutritional support lose more weight, experience fewer side effects, and are more likely to maintain their progress after stopping medication. Here are the key strategies, along with simple ways to apply them. 1. Prioritize Protein Why it matters: Protein helps preserve muscle mass and bone strength while you lose weight. It also helps keep you full and satisfied. How to do it: Aim for around 80–120 grams of protein per day. Pair adequate protein intake with strength training to best protect muscles. Include a protein source at every meal and snack. Eat protein first at each meal to increase the chances you’ll get enough protein before feeling full. Choose lean options like eggs, chicken, fish, dairy, tofu, and beans instead of red or processed meats. Choices that give you a lot of protein in relatively small portion sizes include Greek yogurt, cottage cheese, and egg whites. Use protein shakes or bars if needed (look for low-sugar and at least 10 grams of protein per serving) 2. Make Every Bite Count with Nutrient-Dense Foods Why it matters: With reduced appetite, every bite should provide vitamins, minerals, and fiber. How to do it Use the plate method as a guide: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then split the remainder of your plate between lean proteins and fiber-rich grains. Use high-fiber whole grains more often than refined grains (like white breads and processed snack foods). Review your diet with a healthcare provider to decide if supplements are needed. 3. Avoid Low-Nutrient Foods That Make Side Effects Worse Why it matters: High-fat and ultra-processed foods can trigger or worsen nausea and digestive symptoms. Plus, they’re low in nutrient value, taking space away from more nutritious options that protect you from nutrient deficiencies. How to do it: Avoid fried foods and processed meats, like bacon, sausage, lunch meat, and fast food. Instead, choose baked, roasted, or broiled proteins like chicken, fish, tofu, or nuts. Cut back on sugary drinks and snacks. Choose gentle options, like bananas, oatmeal, or broth, when experiencing nausea. 4. Eat Small, Frequent Meals Why it matters: Smaller meals eaten frequently throughout the day help you meet your nutrition goals, even with a low appetite. How to do it: Target eating every 3–4 hours, even if it’s just a snack. Try easy combos that include protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with whole grain crackers and veggie sticks. Use phone reminders or meal timers if needed. 5. Stay Hydrated Why it matters: Nausea, vomiting, diarrhea, and low hunger cues can increase your risk for dehydration. Dehydration can worsen constipation, deplete energy, and negatively impact kidney and heart health. How to do it: Keep water or herbal tea with you throughout the day. Sip fluids between meals to avoid feeling overly full at mealtime. Try ginger tea, broths, or electrolyte drinks if you’re dealing with nausea or vomiting. 6. Build Cooking Confidence Over Time Why it matters: Cooking skills support long-term success by giving you more control over what you eat. How to do it: Start by cooking one more meal at home each week. Lean on simple tools like sheet pan dinners or one-pot soups. Using meal replacement products can help you practice a balanced eating structure while you build the skills to cook more on your own. What About Keto or Intermittent Fasting? Some people pair GLP-1s with diets like keto or intermittent fasting. These approaches may work for some but can cause complications during GLP-1 treatment. Keto is very low in carbohydrates. Since GLP-1s lower blood sugar, this combination can cause dangerously low levels. The high-fat focus of keto may also increase nausea and reduce fiber intake. Intermittent fasting encourages long periods without food. Combined with reduced appetite, this can make it hard to meet your nutritional needs and may increase the risk of blood sugar drops and binge eating. Instead, focus on balanced meals you can stick with consistently. A steady eating routine that fits your lifestyle will be more sustainable and supportive of long-term results. Working with a dietitian or healthcare provider can help you personalize your approach and stay supported throughout your journey. Bottom Line: A Smart Nutrition Plan Helps GLP-1s Work Better GLP-1 medications can be a powerful tool for weight loss, but nutrition is still the foundation for success. The right plan helps reduce side effects, protect your energy, and make results last beyond the medication itself. Remember, healthy weight loss is not just about eating less. It’s about giving your body the nutrition it needs to feel strong, energized, and confident, for good. References: Expert Panel. Nutritional priorities to support GLP‑1 therapy for obesity. Obesity. Published May 30, 2025. doi:10.1002/oby.24336
SUMMER CORN SALAD RECIPE
Corn on the cob and fresh summer salads are two staples of the season—so why not bring them together into one flavorful, easy dish? That’s exactly what we’ve done with this Summer Corn Salad recipe, a vibrant and wholesome side you’ll want to make on repeat all season long. Bursting with juicy cherry tomatoes, creamy avocado, tangy lime juice and the salty bite of crumbled feta, this easy corn salad recipe is a refreshing and satisfying way to celebrate peak produce and sunny days. Jump to Recipe Whether you’re hosting a backyard barbecue, meal prepping for the week ahead or simply looking for a nutritious side dish, this fresh corn salad has your name on it. It’s light yet filling, full of texture and completely customizable to your taste. Plus, it’s ready in just minutes—no complicated prep required. Let’s dig into what makes this dish such a must-have for summer, how to make it, what to serve it with, and how you can switch it up with fun, flavorful variations like black bean and corn salad, grilled corn salad or even a corn pasta salad. Why We Love This Summer Corn Salad One of the best things about corn is its versatility. While many associate it with buttery corn on the cob at cookouts, it shines just as brightly when tossed into salads, blended into soups or even formed into veggie burgers. In this summer corn salad, sweet corn is the star of the show, complemented by nutrient-packed vegetables and heart-healthy fats. This avocado corn salad delivers a perfect mix of sweet, savory, creamy and tangy. With only 210 calories per serving, it fits perfectly into a balanced diet. The fiber in the corn and cherry tomatoes supports digestion, while avocado provides healthy monounsaturated fats that help keep you full and satisfied. Love using seasonal produce? Summer is the ideal time to grab fresh, locally grown corn and tomatoes at your grocery store or farmer’s market. Each ear of corn yields about ¾ cup of kernels, so for this recipe, plan to use three to four ears if you’re starting from scratch. Don’t have fresh corn on hand? No worries—frozen or canned corn works well too. How to Make This Fresh Corn Salad Making this easy corn salad recipe couldn’t be simpler. With just a handful of ingredients and one bowl, you’ll have a fresh and flavorful dish in no time. Here’s what you’ll need: · Corn (fresh, frozen or canned) · Cherry tomatoes · Red onion · Avocado · Fresh parsley · Lime juice · Olive oil · Light feta cheese · Black pepper To prepare, cut the cherry tomatoes in half, dice the red onion, chop the parsley and cut the avocado into hearty chunks. Add everything to a large bowl, drizzle with lime juice and olive oil, then toss until fully combined. Finish it off with a sprinkle of black pepper to taste. That’s it! This fresh corn salad is best served chilled or at room temperature, making it a convenient and portable option for potlucks, picnics or weekday lunches. Serving Suggestions and Pairings This summer corn salad makes a standout side dish, but it’s also hearty enough to hold its own as a light main course. Here are some delicious ideas for what to pair it with: Grilled chicken or shrimp: The tangy lime and creamy avocado complement smoky, char-grilled proteins perfectly. Veggie burgers or turkey burgers: A refreshing counterpoint to a hearty patty. Tacos or quesadillas: Add a scoop of this salad for a zesty side, or use it as a taco topping for extra crunch and flavor. Soup and salad combo: Pair it with a chilled gazpacho or a light broth-based soup for a satisfying lunch. Grain bowls: Layer it over quinoa, farro or brown rice with grilled tofu or beans for a plant-powered power bowl. Creative Variations and Customizations The beauty of this dish lies in how easy it is to adapt. Here are some fun and delicious ways to customize your corn and tomato salad: Black Bean and Corn Salad: Add a can of drained black beans for extra protein and fiber. It adds a Southwestern flair and makes the salad more filling. Grilled Corn Salad: Grill your corn on the cob before slicing off the kernels. The charred flavor adds depth and a smoky touch. Roasted Corn Salad: Roast your corn in the oven with a bit of olive oil until golden brown. This is a great option if you’re short on time or don’t have a grill. Corn Pasta Salad: Toss the mixture with cooked whole grain pasta or chickpea pasta to turn it into a satisfying main dish. Great for meal prep or picnics! Spicy kick: Add diced jalapeños, a pinch of cayenne pepper or a drizzle of hot sauce for some heat. Don’t like feta? Try goat cheese, cotija or leave the cheese out altogether. You can also swap in cilantro for parsley if you prefer a more Southwestern flavor profile. The Perfect Side Dish for Warm Weather This easy corn salad recipe is a celebration of summer in a bowl. With its colorful veggies, creamy avocado and bright lime dressing, it’s as beautiful to look at as it is to eat. Whether you’re keeping it classic or mixing in black beans, pasta or grilled corn, this dish is endlessly versatile and incredibly satisfying. Perfect for warm-weather gatherings or weekday meals, this fresh corn salad is one of those recipes you’ll come back to again and again. It’s simple, flavorful and nutrient-packed—exactly what a summer dish should be. Summer Corn Salad Recipe Servings: 4 Calories per Serving: 210 Ingredients: 2 cups corn 1 cup cherry tomatoes, halved ¼ red onion, diced 1 avocado, cut into large chunks 2 Tbsp. fresh parsley, chopped 1 lime, juiced 1 tsp. olive oil 4 oz. light feta cheese, crumbled Black pepper, to taste Get Ingredients Directions: Place all ingredients in a bowl. Toss until combined.
PEACH MILKSHAKE RECIPE
Savor the flavors of summer with a refreshing, mouthwatering peach milkshake! This isn’t your run-of-the-mill milkshake. No, this is the ultimate peach milkshake recipe that will have you pining for those long, lazy days of sunshine. Jump to Recipe Imagine sinking your straw into a frothy blend of ripe, juicy peaches, smooth Greek yogurt, and a hint of sweet vanilla. Each sip is like a burst of summer on your tongue, a tantalizing symphony of flavors that will leave you craving more. And the best part? This delightful treat isn’t just delicious—it’s also good for you! Our peach milkshake recipe is a game-changer. Unlike traditional milkshakes laden with ice cream and loads of sugar, our version incorporates low fat plain Greek yogurt and nonfat milk, giving you a healthier alternative without compromising on taste. It’s the perfect balance of sweet and tangy, creamy and refreshing, making it a standout in the sea of ordinary milkshake recipes. But what truly sets this peachy treat apart is its simplicity. With just a handful of ingredients—peaches, Greek yogurt, vanilla extract, a touch of sugar, and nonfat milk—you can whip up this delectable dessert in no time at all. It’s the epitome of effortless elegance, proving that you don’t need a laundry list of ingredients to create something truly special. So, are you ready to shake up your summer with our delicious peach milkshake? Whether you’re lounging by the pool or hosting a backyard barbecue, this recipe is sure to be a hit. So don’t wait—dive into summer with a glass of this irresistible peach milkshake. Your taste buds will thank you. Ready to get started? Scroll down for the full peach milkshake recipe, and prepare to savor the taste of summer in every sip. Your journey to the ultimate peach milkshake experience begins now! Peach Milkshake Recipe Servings: 4 Calories per Serving: 160 Ingredients: 2 cups low fat plain Greek yogurt 3 Tbsp. sugar 1 tsp. vanilla extract 1 ½ cups peaches (1 cup sliced, ½ cup chopped finely) ½ cup nonfat milk Get Ingredients Directions: Mix together the yogurt, sugar and vanilla extract. Make frozen yogurt: Freeze the yogurt mixture in an ice cube tray, then blend in a blender until creamy. If you have an ice cream maker, you can use that instead according to manufacturer's directions and freeze for 30 minutes to firm up. Place the yogurt mixture, milk and 1 cup of sliced peaches in a blender. Blend until smooth. Stir the finely diced peaches into the blended milkshake. Pour into glasses and serve.