The nervous system is everywhere right now.

I feel like everyone is talking about it. Podcasts, TikToks, wellness accounts, people talking about hormones, digestion, anxiety, sleep, burnout… somehow the nervous system has become the explanation for everything.

And honestly, I understand why.

Once you start learning about it, a lot of things suddenly make a little more sense. The brain fog. The heaviness. Feeling exhausted for no obvious reason. Being overwhelmed by things that normally wouldn’t bother you. Not being able to properly switch off.

That feeling of living your life on hard mode without ever remembering choosing those settings.

I know that feeling very well.

And something I’ve been thinking about a lot lately is that I spent years trying to regulate my nervous system without really asking myself why I was constantly giving it reasons to be stressed in the first place.

Your body isn't the problem

Your nervous system is incredibly smart.

Stress isn’t some malfunction that your body randomly developed to make your life harder. It’s a survival mechanism. When your brain senses a threat or demand, your body can shift into a state that helps you respond quickly and effectively.

That system has been incredibly useful for humans for a very long time.

The slightly strange part is that our environment has changed much faster than our biology.

Thousands of years ago, threats looked very different. Finding food, finding shelter, avoiding predators, dealing with physical danger or periods of scarcity were very real concerns.

Today, our biggest stressors are often things like an upcoming presentation, a job interview, an unanswered email, a deadline or trying to impress your mother-in-law.

Obviously, I’m simplifying this. People experience very real and serious threats today. But you get the point.

We now live in a world where stimulation is basically endless.

Our phones are always there. There is always another notification, another message, another video, another task, another thing we could be doing.

And because it’s become normal, we barely notice how much information our brains are processing all day.

Looking back, I was doing a lot of things that I thought were healthy

This is probably the part I find most interesting.

I wasn’t consciously trying to stress my body out. I genuinely thought I was doing the right things.

I exercised regularly. I ate a lot of protein. I fasted. I tried to eat “clean.” I drank coffee to be productive. I had routines. I was always trying to improve myself.

None of these things are automatically bad.

But when you put them all together, especially when you’re someone who already puts a lot of pressure on yourself, the picture can look very different.

I fasted because I thought it was healthy

For a long time, I followed the 6pm rule almost religiously.

No food after 6pm. Then nothing again until at least 10am the next day, sometimes later if I had worked out first.

And honestly? I loved it.

I felt light and lean, I lost weight and I felt really confident in my body. So why would I question something that seemed to be working?

But eventually I realized that I had become much better at ignoring hunger than listening to it.

If I was hungry at 9pm, I wouldn’t eat because it was “too late.”

I was scared that eating at that time would make me gain weight.

Which sounds kind of ridiculous when you actually think about it. It’s the same food, the same calories, the same macros. It’s just a different time of day.

Now, if I’m hungry at 9pm, I’ll eat something. Maybe not a huge meal because I know I don’t sleep well with a full stomach, but I’ll have a snack.

I’m not going to go to bed hungry because I decided that 6pm is when food suddenly becomes bad.

The point isn’t that fasting is inherently bad. It’s that a habit can stop being helpful when the rule becomes more important than what your body is actually telling you.

I trained fasted because I thought I’d found the ultimate fat-loss hack

I thought the logic was pretty straightforward: don’t eat, use up your available carbohydrates, then work out and burn more fat.

So I did it regularly.

And again, I wasn’t miserable. I actually liked it.

But using more fat as fuel during one workout doesn’t automatically mean you’ll lose more body fat over time. And if you’re exercising regularly while not eating enough overall, that’s a very different conversation.

Looking back, I was often asking my body to do more while giving it less.

And I think that is something a lot of women can relate to.

We’re constantly asking, “How can I get more out of my body?”

How can I train harder? Get leaner? Eat less? Burn more?

Maybe sometimes the better question is:

“Am I actually giving my body enough to do everything I’m asking it to do?”

I was doing everything all at once

This one sounds almost too simple, but I think it made a huge difference.

I used to multitask constantly.

I’d eat while working, watch something while doing something else, listen to a podcast while cleaning, check my phone every few minutes.

I thought I was saving time.

And then I became really uncomfortable with doing nothing.

Five minutes waiting somewhere? Phone.

Eating alone? Something playing.

Walking somewhere? Podcast.

Cleaning? YouTube.

There was always something happening.

And I was rushing through everything, too. I’d wake up, get ready and go straight to the gym. Then rush home, rush breakfast, rush into work, rush through cleaning and cooking.

I was constantly trying to save five minutes here and ten minutes there.

And then I’d wonder why I felt exhausted so early in the day.

Looking back, I wasn’t just rushing through my work.

I was rushing through my life.

Now I try to leave more space in my mornings. I get up earlier when I can, make my tea, journal, meditate and take my time getting ready.

None of this is revolutionary.

I just don’t want my entire day to feel like a race between one task and the next.

I underestimated how much stimulation I was giving myself

I think this is one of the biggest things I’ve changed.

For a long time, I genuinely couldn’t understand why I was so easily distracted.

But I was basically training myself to expect stimulation all the time.

I would check my phone whenever I was bored. I’d consume something while doing almost anything. And whenever I felt tired, I’d reach for coffee and keep going.

I still love coffee. I’m not about to pretend I don’t.

But I used to drink at least two huge coffees a day, often without eating first, and sometimes I was drinking them because I was tired rather than because I actually wanted coffee.

And eventually I had to ask myself:

Am I solving the problem, or am I just overriding it?

Now I’m more conscious about caffeine. I try to eat before drinking coffee, have decaf or tea sometimes, and avoid caffeine later in the day.

I’m also trying to protect parts of my day from my phone, especially the first and last hour.

Not because my phone is evil.

I just want to be able to experience a few moments of my own life without immediately filling them with something.

So what am I doing differently?

I’m still figuring this out.

I don’t want to pretend I’ve somehow mastered nervous-system regulation and now spend my days permanently calm and grounded. I still get stressed. I still overthink. I still spend too long on my phone sometimes.

But I’m much more aware of what keeps me in that “always on” feeling.

I’m eating more consistently. I’m not scared of carbohydrates or fats anymore. I’m trying to actually fuel my workouts rather than seeing how little I can get away with eating around them.

I’m meditating for at least five minutes a day and tracking it in my habit tracker, which has weirdly helped me stay consistent.

I’m trying to do one thing at a time.

I’m trying to slow down ordinary things like cooking, cleaning and getting ready instead of treating everything like a race.

And I’m making more of an effort to see people.

This one is so underrated.

Sometimes when we’re stressed or lonely, our instinct is to stay home and consume more information about how to fix ourselves.

Another podcast.

Another wellness video.

Another routine.

Another “how to regulate your nervous system” checklist.

Sometimes you just need to go have coffee with a friend.

Talk. Laugh. Go for a walk. Cook together.

Human beings need other people.

Social connection is strongly linked with wellbeing and can help us cope with stress, and I think it’s easy to forget that because it doesn’t look like a traditional wellness habit.

There is no app tracking how many hours you spent laughing with your best friend.

But maybe there should be.

Maybe regulation isn’t another thing to optimize

This is probably the biggest shift in how I think about all of this now.

For a while, I treated nervous-system regulation like another health project.

I wanted the perfect routine. The perfect morning. The perfect sleep. The perfect diet.

But if you’re already someone who puts a lot of pressure on yourself, turning “being regulated” into another thing you need to do perfectly feels a little counterproductive.

So now I’m much more interested in what I can remove.

Can I stop checking my phone every five minutes?

Can I stop rushing through breakfast?

Can I stop ignoring hunger because it’s inconvenient?

Can I stop filling every quiet moment with stimulation?

Can I let myself be bored?

Can I take a rest day without feeling guilty?

Can I sit down with my tea and just drink my tea?

I don’t think nervous-system regulation means being calm all the time. Stress is part of life, and some situations are genuinely stressful.

For me, it’s more about giving my body enough opportunities to come back down.

And that’s something I completely misunderstood before.

Your body isn’t trying to make your life difficult. It’s responding to the environment you’re giving it.

If you’re constantly restricting, rushing, scrolling, training, working, consuming and pushing yourself, it makes sense that slowing down might feel uncomfortable.

That doesn’t necessarily mean something is wrong with you.

Maybe you’re just not used to slowing down.

And I’m definitely still learning how to do it.

But my life feels so much better now that I’m not constantly trying to outrun it.

Maybe you don’t need another thing to add to your wellness routine. Maybe you need a little more space to actually live your life.

And honestly, I think that’s what I’m working on most right now.

What should I write about next? 💌

I have a few topics I’ve been thinking about for my next post, but I want to know what you are actually curious about.

So let’s make this a little reader-led.

Vote below for what you’d want to read next — and if there’s something completely different you’ve been wondering about lately, leave it in the comments. I might just make it the next post 👀

Leave a comment

Thank you for being here and for reading my thoughts on all of this 🫶🏼

I’m still figuring a lot of it out myself, but I hope sharing what I’m learning along the way makes you feel a little less alone in figuring it out too.

See you next week,
xx Pati 💕

Some weeks I genuinely don’t mind cooking — I just don’t want to spend half the day deciding what to cook.

So this meal plan is for exactly those weeks: three days of quick, protein-forward breakfasts, lunches and dinners that still feel like food I’d actually look forward to eating!!

As always, this is meal inspiration, not a schedule you need to follow perfectly. Move things around, repeat whatever you like, use leftovers, add snacks and change the portions depending on what works for you 🫶🏼

How to Use This Plan ⭐️

• Move meals between days however you want.

• Repeat your favorite breakfast three times if that makes your life easier. I support it.

• Double recipes when you want leftovers for the next day.

• Add snacks depending on your appetite, schedule and what sounds good.

• Swap ingredients for things you already have.

• Basically: use the plan to make food decisions easier, not to create another set of rules.

🗓️ Meal Plan Overview

DAY 1

🍑 Breakfast: Apricot Raspberry Crunch Yogurt Bowl
🥪 Lunch: Crispy Tuna Melt Toasts
🍜 Dinner: Crispy Tofu & Veggie Noodle Stir-Fry

DAY 2

🍳 Breakfast: 10-Minute Airfryer Omelette
🌯 Lunch: Crispy Tofu Caesar Salad Wrap
🍣 Dinner: Spicy Salmon Avocado Rice Bowl

DAY 3

🥣 Breakfast: Creamy Chia Pudding with Homemade Granola
🥑 Lunch: Creamy Avocado & Egg Toasts
🍝 Dinner: High-Protein Chicken Pasta Bake

🧡 DAY 1

🍑 Breakfast: Apricot Raspberry Crunch Yogurt Bowl

Ingredients:

• 200 g Greek yogurt or skyr

• 75 g cottage cheese

• ½ tsp vanilla

• 1 tsp honey or maple syrup

• 2–3 apricots

• 70–80 g raspberries

• 15 g almonds

• cinnamon

Method:

1. Mix yogurt, cottage cheese, vanilla + honey.

2. Top with apricots, raspberries and almonds.

3. Finish with cinnamon and a little extra honey if you like.

Little upgrade: Toast the almonds in a dry pan for a couple of minutes. Tiny effort, significantly better bowl.

🥪 Lunch: Crispy Tuna Melt Toasts

A warm lunch without much effort. Crispy toast + creamy tuna + melty cheese = perfect comfort food but with some protein ✨

→ Click here for the full recipe

🍜 Dinner: Crispy Tofu & Veggie Noodle Stir-Fry

For dinner, we’re doing crispy tofu, noodles and plenty of veggies — basically the kind of weeknight meal that still feels like a proper dinner without requiring an evening-long kitchen situation :)

→ Click here for the full recipe

💚 DAY 2

🍳 Breakfast: 10-Minute Airfryer Omelette

The air fryer doing breakfast while I get on with literally anything else is exactly the kind of energy we need for a busy-week meal plan!!

Ingredients:

• 2–3 eggs

• 1 tbsp cottage cheese

• ¼ red bell pepper, diced

• ¼ red onion, sliced

• Small handful spinach, chopped

• Salt + pepper

• Optional: garlic powder or chili flakes

Method:

1. Whisk the eggs with cottage cheese, salt, pepper and any extra seasoning.

2. Stir in the pepper, onion and spinach.

3. Pour into a lightly greased small oven-safe dish.

4. Air fry at 180°C / 360°F for 8–10 minutes, until set.

5. Serve as is or add avocado, feta, hot sauce or fresh herbs.

→ Click here for the full recipe

🌯 Lunch: Crispy Tofu Caesar Salad Wrap

Crunchy tofu + Caesar-style salad situation in a wrap.

→ Click here for the full recipe

🍣 Dinner: Spicy Salmon Avocado Rice Bowl

This one looks slightly fancy and is secretly very little work 🤭

Ingredients:

• 150–160 g salmon

• 150 g cooked rice

• ½ avocado, diced

• ½ cucumber, diced

• sesame seeds + chives

For the salmon:

• 1 tsp soy sauce

• 1 tsp honey or maple syrup

• ½ tsp sesame oil

• garlic powder + chili flakes

Sauce:

• 30 g Greek yogurt

• 10 g mayo

• 1–2 tsp sriracha

• ½ tsp soy sauce

• squeeze of lime

Method:

1. Cut the salmon into chunks and toss with soy sauce, honey, sesame oil, garlic powder + chili.

2. Air fry at 190°C / 375°F for 7–9 min or pan-fry until cooked through.

3. Mix the sauce ingredients.

4. Add rice, cucumber, avocado + salmon to a bowl, drizzle with sauce and finish with sesame + chives.

Shortcut: microwave rice makes this a super quick weeknight dinner.

🤎 DAY 3

🥣 Breakfast: Creamy Chia Pudding with Granola

Something you can prep before you go to bed and then simply take out of the fridge the next morning = ideal by Day 3.

→ Click here for the full recipe

🥑 Lunch: Creamy Avocado & Egg Toasts

Ingredients:

• 2 slices seeded wholegrain or rye bread

• 2 eggs

• 100 g egg whites

• 40–50 g cream cheese

• ½ avocado, sliced

• 2 tbsp store-bought pickled red onions

• ½ tsp butter or olive oil

• chili flakes

• parsley or chives

• salt + pepper

Method:

1. Toast the bread and spread with cream cheese.

2. Top with avocado + pickled onions.

3. Scramble the eggs and egg whites in butter with salt + pepper until soft.

4. Spoon onto the toast and finish with chili flakes + herbs.

🍝 Dinner: High-Protein Chicken Pasta Bake

Ending with the coziest meal of the three days because a pasta bake at the end of a busy day is hard to argue with 🙂‍↕️

→ Click here for the full recipe

🥣 Make the Next 3 Days Easier

You definitely don’t need to prep the whole plan in advance, but if you have 20–30 minutes, these are the things I’d do first:

• Make the chia pudding so Day 3 breakfast is already waiting in the fridge.

• Cook a little extra rice for the salmon bowl.

• Mix the spicy salmon sauce and keep it refrigerated.

• Chop cucumber and wash any fruit you’ll use for breakfasts.

• Make a small jar of quick pickled onions for the avocado egg toasts.

• If you know you’ll want leftovers, make an extra portion of the chicken pasta bake or tofu stir-fry.

Even doing two or three of these makes the next few days noticeably easier 💆🏼‍♀️

🍓 Snack Ideas

I like keeping snacks separate from the actual meal plan because some days I want more, some days less, and sometimes the snack I planned sounds completely uninteresting by 4 pm 😅

A few easy options:

• 🍎 Apple slices + almond or peanut butter + cinnamon

• 🍰 Strawberry Cheesecake Protein Shake

• 🍓 Greek yogurt or cottage cheese + berries + honey

• 🥔 Crispy Cottage Cheese Chips

• 🍘 Rice cakes + hummus + chili crisp

• 🍫 Healthy Chocolate Protein Muffins

• 🍪 High-Protein Cookie Dough Balls

💌 What Do You Think?

The feedback on my first high-protein meal plan was soo positive, so I definitely want to keep making these.

The question is: what would actually be useful next?

Maybe:

• an easy meal-prep week

• a budget-friendly meal plan

• a vegetarian high-protein plan

• 3 days of 20-minute meals

• or a lazy dinner plan for weeks when cooking is absolutely not the priority

Tell me in the comments what you’d actually save and use — I’m very curious which one should be next! 💌

Leave a comment

Hii friends, how’s your week been? 💌

I got a new coffee machine this week and I am slightly obsessed already. It has a cold foam function which obviously means I now have about 500 coffee recipe ideas in my head, so stay tuned for those because I will absolutely be taking this too far 🙂‍↕️😅

I also took myself out for a little morning date this week — walked around a market, went for a long walk through a park I’d somehow never been to before and spontaneously tried a café I hadn’t been to either. I’m realizing I’m actually quite bad at doing things like this by myself because it always feels easier to just stay home when nobody else has plans. But I ended up discovering the prettiest park ridiculously close to me, so I think more little solo mornings need to happen!!

💌 What’s one place near you that you keep meaning to check out but somehow never do?

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This week’s recipes are a pretty accurate representation of my current food mood: one cold, chocolatey snack and one proper cozy dinner idea :)

🍓 Strawberry Choc Yogurt Bark - (free)

Cold yogurt bark with strawberries + chocolate is just such a good freezer snack situation. It’s especially nice when you want something sweet that you can make once, break into pieces and keep around for whenever you feel like grabbing one.

Very much one of those recipes that looks cute but requires basically no effort.

Get the Full Recipe

🍝 Creamy Chicken Gnocchi Bake - (subs)

And then we have the complete opposite energy: chicken + gnocchi baked together into a proper dinner.

This is the one for when you want something warm and comforting without turning dinner into an entire evening project. Also, gnocchi in a bake will probably never disappoint me.

Get the Full Recipe

⭐️ Current Food Obsession

I’m also officially back in my green juice phase 🥬✨

I used to make a version of it all the time and recently started making it again — and I forgot how much I genuinely enjoy it. I’ve been feeling SO good after drinking it lately, although obviously I’m not claiming the juice itself is responsible for anything magical lol.

I posted my current version on Instagram with apple, lemon, celery, spinach, ginger, turmeric + black pepper, but let me know if you want me to properly add the recipe here too. I feel like it could be a useful little one to have saved in the recipe archive :)

Come chat with us 💌

If you make one of this week’s recipes, have a recipe request, want to show me what you’ve been cooking or just feel like saying hi, come hang out in the subscriber chat.

Join the subscriber chat

That’s it for this week 🫶🏼

That’s it from me this week. I’m going to continue experimenting with the new coffee machine and pretending every cold foam attempt is important research.

Pick whichever recipe you’re actually in the mood for, and if you make one, send me a photo or tag me so I can see it.

And tell me: should I put the full green juice recipe on here too?

xx Pati 💕

The kind of dinner I needed that day

I made this one evening after a long day when my boyfriend and I wanted something warm, cozy, and properly satisfying, but still with a good amount of protein. This was exactly it.

The gnocchi get coated in a creamy tomato sauce, there’s chicken and spinach throughout, and then mozzarella and Parmesan melt into a golden cheesy layer on top. The fresh basil at the end makes such a difference too!! Honestly, I think this convinced me I need to make more bakes and casseroles — there’s something very comforting about putting one big dish in the middle of the table and calling dinner done 💆🏼‍♀️

Prep: 15 min · Cook: 20-25 min · Total: 35-40 min · Serves: 2-3

Nutrition (per serving) : 600 kcal I 46g protein I 69g carbs I 16g fat

Ingredients

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The easiest freezer treat

I love yogurt bark, but for me the chocolate layer is what makes this version so much better. Instead of just drizzling it over the top, I like to spread the melted chocolate thinly across the yogurt so you get that little crack when you bite into it. Then the dried strawberries go straight onto the chocolate with a pinch of sea salt. It’s creamy, crunchy, sweet, slightly salty, and very easy to keep in the freezer for whenever you want something sweet 🥹🍓✨

Prep: 10 min · Freeze: 4 hrs · Total: 4 hrs 10 min · Serves: 6-8

Nutrition (per serving) : 91 kcal I 8g protein I 9g carbs I 2g fat

Ingredients

• 500 g Greek yogurt, skyr, or quark

• 40 g oats, finely blended

• 1 tsp vanilla extract

• Sweetener, to taste

• 30 g dark chocolate, melted

• 20 g dried strawberries, roughly crushed

• Pinch of sea salt

Instructions

1. Make the yogurt base.
   Mix the yogurt, finely blended oats, vanilla, and sweetener until completely combined and smooth.

2. Spread it out.
   Line a tray or freezer-safe container with parchment paper. Spread the yogurt mixture into an even layer. You want it thick enough to hold together once frozen, but not so thick that it becomes impossible to bite into.

3. Add the chocolate layer.
   Pour the melted dark chocolate over the yogurt and immediately spread it into a very thin, even layer. This is the part I personally prefer over a chocolate drizzle — once frozen, you get a proper little chocolate crack in every piece.

4. Finish the top.
   Sprinkle the crushed dried strawberries over the chocolate while it’s still melted so they stick. Finish with a small pinch of sea salt.

5. Freeze.
   Transfer to the freezer for around 4 hours, or until completely firm.

6. Break into pieces.
   Lift the bark from the tray and break or cut it into pieces. Keep it stored in an airtight container in the freezer.

💡 Pati’s Tips

• Add the strawberries before the chocolate sets so they actually stay attached when you break the bark apart.

• If your freezer runs very cold, leave a piece out for a couple of minutes before eating. The yogurt softens slightly while the chocolate stays crisp.

• Don’t skip the sea salt. You only need a tiny amount, but it makes the chocolate and strawberries taste so much better.

🔄 Substitutions & Variations

• Yogurt: Greek yogurt, skyr, and quark all work. The exact texture will change slightly depending on how thick your base is.

• Chocolate: Milk chocolate works instead of dark chocolate if you prefer something sweeter.

• Strawberry variation: Freeze-dried strawberries will give you an even lighter, crispier strawberry topping if you have them.

• Extra crunch: Add a small sprinkle of chopped nuts on top with the strawberries if you want more texture.

This is such an easy one to prep once and then casually keep stealing pieces of from the freezer all week. If you make it, tag me @patiispage so I can see your version. 🤎

xx Pati 🤎

Hii friends, how are wee? 🫶🏼

I spent part of this week back in Berlin with my family, and this one felt a little extra special.

My mom is opening her tailoring studio (!!), so I went home to help her get everything ready. I was put in charge of the snacks for the opening and, naturally, took that responsibility VERY seriously. We did a mix of sweet and savory — wraps with cream cheese, fruit skewers, little puff pastry snacks with pesto… and the pesto ones were definitely the winner. Everyone loved them 🥹

Mostly though, I’m just so proud of my mom. Seeing her open her own space and getting to be there for a little part of it was really special.

I also went to the cinema with my niece and we got ice cream around Potsdamer Platz afterwards. Such a simple little day but genuinely one of my favorites. Apparently snacks + movies + family is all I need.

💌 What snack would you put out if you were in charge of a little party spread?

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This week’s recipes are actually ones I made before my Berlin trip but still really wanted to share. We have an easy breakfast, something sweet that feels a little fancy, and one of those colorful dinner plates that gives you a bit of everything.

🍳 Crispy Rice Paper Omelette Wrap - (free)

Apparently I’m still not done experimenting with rice paper.

This one is basically a cheesy omelette wrap with a crispy rice paper layer, and that little bit of crunch makes normal eggs so much more fun. I filled mine with spinach, corn and cheese, but this is very much a use whatever is in your fridge situation.

Get the Full Recipe

🍑 Airfryer Caramelized Peaches - (free)

This might be my favorite way to make peaches feel a little more special during peach season.

They get warm, soft and caramelized in the air fryer, and I served mine with cold vanilla skyr, crunchy granola and caramel drizzle. I originally made them as a pre-workout snack when I had a little extra time, but honestly? Dessert works just as well.

Get the Full Recipe

🍚 Mustard Chicken & Veggie Rice Plate - (subs)

This is one of those meals I love when I want rice, lots of veggies and a good protein all on one plate.

The veggie rice is super uncomplicated because I use a frozen mix with things like carrots, peas, corn and spinach. And the mustard chicken is inspired by my mom’s version — juicy, flavorful and somehow not aggressively mustard-y at all. If you don’t eat chicken, I’d make the same marinade with tofu and air-fry it until golden.

Get the Full Recipe

💌 Little Note: Give Yourself Something to Look Forward To

Something I’ve been thinking about lately is how nice it is to intentionally put one small thing into your day that you genuinely look forward to.

It doesn’t need to be productive or have some deeper purpose. It can literally just exist because it makes your day nicer.

For me, most days that’s coffee and an episode of whatever show I’m watching. I also love trying a new coffee recipe so it doesn’t feel exactly the same every morning.

And some days I just don’t want to read or do something “better” with my free time. Watching a show sounds nicer, so that’s what I do. I’m trying to let enjoyment be enough of a reason sometimes.

Maybe yours is a snack, a walk, a movie, a game, a new recipe, a workout you actually enjoy, or ten minutes with your coffee before the day starts.

Come chat with us ✨

Ask recipe questions, share what you made this week, send me ideas for recipes you want next or just come say hi.

Join the subscriber chat

That’s it for this week 💕

Pick whichever recipe actually sounds good to you :) And if you try something, reply to this email or tag me because seeing your versions is still one of my favorite parts of sharing these.

Also tell me: should I share the pesto puff pastry snacks from my mom’s opening sometime? 👀

xx Pati 💕

One of those meals that just works

I made this when I wanted something quick, balanced and filling without spending forever in the kitchen 💆🏼‍♀️

The veggie rice makes it feel like a proper full meal, but it’s still really easy because I just use a frozen vegetable mix with things like carrots, peas, corn and spinach. Then you add your protein on top and you’re basically done :)

I went with my mom-inspired mustard chicken here — one of my favorite ways to make chicken — but if you don’t eat meat, this would be SO good with crispy mustard-marinated tofu too. Same idea, same plate, just make it work for you 🫶🏼

Prep: 10 min · Cook: 15–20 min · Total: 25–30 min · Serves: 1

Nutrition (per serving) : 600 kcal I 46g protein I 69g carbs I 16g fat

Ingredients

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My latest rice paper experiment

I’ve been seeing rice paper recipes literally everywhere lately, so obviously I had to keep experimenting with them.

This one turned into such a good breakfast. The rice paper underneath gets crispy while the eggs stay soft, cheesy and packed with all the fillings. It basically feels like a little omelette wrap, but the crispy layer makes it way more fun than my usual eggs 😌

I love it for breakfast, but it also works really well when you want a quick high-protein snack. And the filling is completely up to you — use whatever you already have in the fridge!

Prep: 5 min · Cook: 5-10 min · Total: 10-13 min · Serves: 1

Nutrition (per serving) : 305 kcal I 29g protein I 18g carbs I 13g fat

Ingredients

• 1 sheet rice paper

• 2 eggs

• 1 egg white

• 30 g cottage cheese

• 20 g light shredded cheese, such as Gouda or Emmental

• 30 g fresh spinach

• 30 g canned corn, drained

• Salt, to taste

• Black pepper, to taste

• Paprika, to taste

• Garlic powder, to taste

Optional:

• 1 tsp salsa or Sriracha

Instructions

1. Make the egg mixture

Whisk together the eggs, egg white and cottage cheese. Season with salt, pepper, paprika and garlic powder.

2. Add it to the pan

Pour the egg mixture into a non-stick pan over medium-low heat and spread it out into roughly the same size as your rice paper.

3. Add the rice paper

Place the dry rice paper directly on top of the wet egg mixture.

Gently press it down so the rice paper gets coated in the egg and starts to soften. Leave it sitting in the mixture while the eggs cook underneath.

4. Let it set

Cook over medium-low heat until the egg is mostly set and you can easily lift the whole omelette without it falling apart.

5. Flip

Carefully flip the entire omelette so the rice paper side is now directly touching the pan.

Let it cook for another couple of minutes until the rice paper starts turning golden and crispy.

6. Add the fillings

Add the spinach and corn to one half of the omelette, then sprinkle the shredded cheese over the top.

Add salsa or Sriracha here too if you’re using it.

Let everything cook for another minute or two until the spinach softens slightly and the cheese starts to melt.

7. Fold & crisp

Fold the omelette in half over the filling.

Let it cook for another minute until the outside is crispy and the cheese is melted, then serve straight from the pan.

💡 Pati’s Tips

• Don’t soak the rice paper in water first. Letting it soften directly in the egg mixture is what I did here.

• Wait until the egg is properly set before flipping. If you go too early, the whole thing is much harder to turn over.

• Once flipped, give the rice paper a little time directly against the pan so it can actually get crispy.

• Keep the heat around medium-low so the egg cooks through without the rice paper getting too dark.

🔄 Substitutions & Variations

• Cheese: Use whatever good melting cheese you already have at home.

• Veggies: Bell pepper, mushrooms, tomatoes or leftover veggies would all work.

• Corn: Leave it out or replace it with another filling you like.

• Extra protein: You could add chicken, turkey or another protein you have on hand.

• Sauce: Salsa, Sriracha or your favorite hot sauce all work.

The filling really isn’t that serious — use what you have and make it your own. For me, it’s the crispy rice paper that makes this one so good 🫶🏼

Tag me @patiispage if you try it because I want to see what filling combos you come up with!

xx Pati 🧡

Peach season needed this one

I love peaches on their own, but air-frying them with a little brown sugar and cinnamon makes them feel so much more special!!

I actually made these as a pre-workout snack one day when I had a little more time, and I loved them. The peaches get warm and soft, while the vanilla skyr and granola add that cold, creamy crunch on top. Just perfect.

I’d also 100% make this as dessert.

And since it’s peach season right now… if you have a couple sitting at home, I dare you to try them like this!! 🍑

Prep: 5 min · Cook: 8–10 min · Total: 13–15 min · Serves: 2

Nutrition (per serving) : 206 kcal I 11g protein I 32g carbs I 4.5g fat

Ingredients

• 2 ripe peaches

• 1 tsp coconut oil or butter

• 1–2 tsp brown sugar

• ½ tsp cinnamon

• 150 g skyr

• ½ tsp vanilla extract

• 20 g granola

• 10 g caramel drizzle

Instructions

1. Prep the peaches

Cut the peaches in half or into wedges and remove the pits.

2. Add the cinnamon sugar

Lightly coat the peaches with coconut oil or melted butter, then sprinkle them with the brown sugar and cinnamon.

3. Air-fry

Air-fry at 190°C / 375°F for 8–10 minutes, until the peaches are soft and the edges start to look caramelized.

4. Make the vanilla skyr

While the peaches cook, mix the skyr with the vanilla extract until smooth.

5. Assemble

Divide the warm peaches between two bowls and top each with vanilla skyr, granola and caramel drizzle.

💡 Pati’s Tips

• Use ripe peaches, but not ones that are already super soft. They’ll hold their shape better in the air fryer.

• I like letting the edges get properly caramelized rather than taking them out too early.

• The contrast between the warm peaches and cold vanilla skyr is one of the best parts, so I’d assemble everything right before eating.

• You can cut the peaches into halves for a softer center or wedges if you want more caramelized edges.

🔄 Substitutions & Variations

• Coconut oil: Melted butter works just as well.

• Skyr: Greek yogurt is an easy swap.

• Granola: Use whatever crunchy topping you already have at home.

• Toppings: The granola and caramel were just what I was feeling that day, so absolutely make this your own. Nut butter, honey, maple syrup or chopped nuts would all work too.

If you love peaches and have some at home, this is your sign to try this recipe!!

Tag me @patiispage if you make your own version — I want to see what you top yours with.

xx Pati 🤎

This is obviously a Paris guide.

But it is also kind of not just a Paris guide.

Even if you are not planning a trip to Paris anytime soon, I think this is more about the way I personally love exploring a city. Getting something from a bakery, walking around without needing to reach a specific destination, finding cute shops, sitting in a park for two hours and not trying to fit ten attractions into one day.

You can basically apply that approach anywhere.

City trips can turn into a checklist so quickly. You save fifty places, rush between them and somehow come home exhausted.

Of course, I still wanted to see the main sights. I am not above taking a photo of the Eiffel Tower.

But most of my favourite moments were much simpler: eating by the Seine, finding a tiny bookstore, drinking good coffee and discovering places we had never saved online.

So this is not the ultimate Paris guide. It is just my version of Paris: lots of food, walking, bookstores, beautiful shops and enough time to actually enjoy being there.

The quick version

The pastry I am still thinking about: A ridiculously soft cubed croissant creation with a light lemon glaze from Mobo Boulangerie.

The most beautiful place I visited: The Richelieu site of the Bibliothèque nationale de France. I genuinely could not believe my eyes 🥹

The area I would return to immediately: Le Marais.

My shopping highlight: Fleux. Trust me.

My favorite activity: Making my own necklaces at La Perlerie 22.

The best slow Paris moment: Reading in the Jardin du Luxembourg with absolutely no reason to rush.

For a classic Paris morning

Notre-Dame, pastries by the Seine and a hidden bookstore

A really nice way to start the day is to take the metro to Pont Marie and walk across the bridge towards the islands.

This entire area feels unmistakably Parisian. You have the Seine, the old buildings, little streets to wander through and, of course, Notre-Dame.

Notre-Dame was extremely crowded when we visited, so we decided not to go inside. Even from the outside, though, it is absolutely worth seeing. I would rather admire it without forcing myself into a long queue just because it is something you are “supposed” to do.

From there, stop at Maison d’Isabelle, an award-winning bakery nearby.

What I ordered at Maison d’Isabelle

The croissant — 9/10

It was genuinely very good: buttery, flaky and exactly what you would hope for from a Parisian croissant. For me, it was not a 10/10 though. I was missing that one little wow factor. Still very much worth trying, but I am being honest here.

The baguette — 8/10

A very good baguette, but nothing extremely special. We ate it with cheese and tomato, which was simple but perfect 💆🏼‍♀️

My actual recommendation is to take your pastry or baguette down to the Seine and eat it there. Having a little bakery breakfast with a view of the river and Notre-Dame was nicer than sitting inside another busy café.

Sometimes the setting really is part of the meal.

For book lovers: The Abbey Bookshop

Close to Notre-Dame, there is a tiny English-language bookstore called The Abbey Bookshop.

And when I say tiny, I mean tiny.

It is narrow, a little chaotic and completely packed with books. There are older books, newer books and shelves basically everywhere you look. It is not the kind of perfectly styled bookstore designed for Instagram. It feels chaotic, cozy and completely full of character.

There is barely enough space to move between the shelves, which honestly makes it even more charming. Just be prepared to squeeze past a few people.

Afterwards, walk towards the Jardin du Luxembourg.

This was one of my favorite places from the entire trip. The park is huge, beautifully maintained and full of flowers, plants and little areas to sit. You can take one of the movable chairs and place it wherever you like.

We stayed for around two hours, read our books and did absolutely nothing productive.

It was perfect.

For a slow and slightly bookish afternoon

The Louvre, beautiful gardens and the most insane library

You do not necessarily need to spend the entire day inside the Louvre to enjoy the area.

I went inside during a previous Paris trip and would recommend it at least once. It is obviously impressive, but it is also very crowded and you could easily spend hours in there.

This time, we mostly explored the area outside.

The glass pyramid is iconic, even when you do not go into the museum. From there, you can walk through the Jardin des Tuileries, browse shops and just wander around the surrounding streets.

Book lovers should stop at Librairie Galignani, a beautiful bookstore close to the gardens.

But my absolute highlight in this part of Paris was the Richelieu site of the Bibliothèque nationale de France.

I cannot exaggerate how beautiful it was.

The reading room is one of the most impressive interiors I have ever seen, and the entire building feels grand without feeling cold. There is also a gorgeous courtyard with plants and palms that feels unexpectedly peaceful in the middle of the city.

It is probably the most beautiful library I have visited so far.

Honestly, even if you do not consider yourself a library person, go and look at it.

A Japanese food stop at Aki Boulangerie

Nearby, you will find Aki Boulangerie, a Japanese bakery and casual café with plenty of sweet and savoury options.

You can pick up snacks and ready-to-go food directly from the refrigerated section, or order a warm meal.

What we ordered at Aki Boulangerie

Strawberry and coconut mochi

Both were delicious and very generously filled. These were much more substantial than the tiny mochi you sometimes get elsewhere.

Japanese curry with vegetables and crispy chicken — 8/10

Very comforting and exactly what we wanted after walking around for hours.

Soft chicken bun (brioche)

Simple but really good.

Onigiri salmon snack

An easy grab-and-go option from the refrigerated section.

Aki is especially useful when everyone in your group wants something different. You can have a full warm meal, pick up a bun or pastry, or simply grab a snack for later.

The area we kept going back to

Le Marais

We spent parts of two different days around Le Marais because we liked the area so much.

There are lots of cafés, cute shops and smaller streets, and parts of it felt less intensely touristy than the areas around the major landmarks.

It is one of those places where you do not need a strict route.

You can get off the metro, start walking and see what you find.

The Place des Vosges is really beautiful and charming. You can also visit the Maison de Victor Hugo nearby.

But there were two places in this area that I need to talk about properly.

Fleux: the shop that made me question my luggage allowance

I need everyone who likes aesthetic home things to visit Fleux.

And it is not just one small shop.

There are several Fleux stores located directly next to one another, with each one offering a slightly different selection. You walk out of one and immediately realise there is another door to enter.

They sell home décor, tableware, lamps, furniture, notebooks, prints, little gifts and so many random cute things that you definitely did not need before seeing them.

I wanted everything.

It is the kind of shop where you keep saying, “Wait, look at this,” every thirty seconds.

I did not buy anything because my suitcase was already too full, and I genuinely regret it.

So my advice is to leave a little luggage space. Or at least buy one small thing instead of convincing yourself that you will find it online later.

Even when you do not want to shop, it is still fun to look around because the stores are basically a giant Pinterest board.

La Perlerie 22: make your own Paris souvenir

Another highlight was La Perlerie 22, where you can create your own charm jewellery.

You choose your chain and then build your own necklace or bracelet from a huge selection of charms.

And there are so many. Animals, suns, flowers, letters, food, colourful charms, silver charms, gold charms and basically every style you can think of.

I made a turtle necklace and a sun necklace (which both have a personal meaning to me) and I love that they are souvenirs I will actually wear rather than something that will sit in a drawer.

The main shop can become quite busy, but here is my tip: directly next to it, there is a second, smaller location that the staff described as the little sister of the main Perlerie.

It was much less crowded when we visited, and I was able to take my time choosing my charms without feeling rushed.

This is such a fun activity to do with a friend, but I would happily do it alone too. You leave with something personal, useful and connected to an actual memory from the trip.

Coffee stops around the area

City of Light Coffee – Paris 4

This café was super cute and aesthetic.

I ordered an iced latte, which was really good. A simple order, but a nice coffee stop while walking around the area.

White Coffee

Here, I ordered a cold brew with a splash of milk.

The beans were genuinely so good. The cookies also looked amazing, but I did not try one, so I cannot review them.

The unexpected bakery favourite

At Aux Désirs de Manon near Saint-Paul, we had one of the most unexpectedly good bakery stops of the trip.

The online reviews were not particularly convincing, but we decided to try it anyway — and everything we ordered was delicious.

Salmon and mozzarella panini — 9/10

They warmed it up for us, so the outside became perfectly crisp while the filling stayed soft and flavourful. It was so simple but so good.

Pain au chocolat — 9/10

The chocolate tasted really rich and almost homemade, and the pastry itself was also delicious.

A good reminder that online reviews do not always match your own experience.

The pastry I cannot stop thinking about

Mobo Boulangerie near Gare du Nord

Mobo was not the famous bakery everyone had recommended to me, but it gave me my favourite pastry of the trip.

Baguette aux céréales — 9.5/10

This was so flavourful that I could happily eat it on its own. It had a great crust, plenty of texture and did not need any cheese, butter or toppings to make it interesting.

The mysterious cube-croissant pastry — 10/10

I still do not know the exact name, which is very annoying because I would like to talk about it every day.

It was somewhere between a brioche and a croissant and had a very light lemon glaze on top.

It was super soft, slightly moist and so delicate. You could pull it apart layer by layer.

This was the wow factor I had been looking for.

I would genuinely go back to Paris just to find this pastry again!!🥹

For the full postcard Paris moment

The Eiffel Tower and Champ de Mars

Yes, the Eiffel Tower is touristy.

But it is also still beautiful.

My favourite way to experience it is not necessarily to go all the way to the top. Personally, I do not think you need to. It can be busy, the queues take time and, once you are on the tower, you are missing the most recognisable part of the view: the tower itself.

Instead, pick up some food and find a place to sit around the Champ de Mars.

It is simple, relaxed and gives you the exact Paris feeling you probably imagined before arriving.

For classic photos, you can also visit the Place du Trocadéro, although it is usually very crowded.

In the evening, walk along the Seine and wait to see the Eiffel Tower sparkle. It lights up for a few minutes at the beginning of each hour after dark, and even though it is an obvious Paris activity, it still feels special when you see it in person.

Places worth seeing — but timing matters

Montmartre and Sacré-Cœur

Sacré-Cœur is beautiful, and the view across Paris is worth seeing.

It is also extremely crowded.

Go as early as possible if you want a calmer experience. You can walk up the steps or take the funicular, although the stairs are manageable when you take your time.

Montmartre has plenty of charm, but the busiest parts can feel more touristy than romantic during peak hours.

Arc de Triomphe

We saw the Arc de Triomphe on our first trip to Paris.

The surrounding area was incredibly busy, so we decided not to go up. I still think it is worth seeing once from the outside, especially if you are already nearby, but I would not build an entire day around it.

Canal Saint-Martin

For a quieter alternative, head to Canal Saint-Martin.

Pick up something to eat or drink, find a place by the canal and take a break from the busiest parts of central Paris. It feels relaxed, local and ideal for an afternoon with no major plans.

A few practical things

Use the metro

We used the metro constantly. It was quick, reliable and made it easy to move between completely different parts of the city.

We bought a rechargeable transport pass and topped it up whenever needed. You can also use the Île-de-France Mobilités app for certain tickets and passes.

Transport prices and ticket systems can change, so check the current options before your trip rather than relying on an old guide.

Always say “bonjour”

Always greet people with “bonjour” when entering a café, bakery or shop.

Even when you do not speak much French, beginning the interaction in French is polite and makes a difference.

A useful next sentence is:

“Parlez-vous anglais?”

I had refreshed some of my French in the weeks before the trip and tried to order in French whenever I could.

I was actually proud of myself afterwards because it was great practice.

I also realised that speaking was not really my biggest problem. Understanding what people said back to me was much harder, so that is what I want to practise next.

Leave room for unplanned wandering

Some of the prettiest places we found were not saved on our phones.

We randomly came across cute courtyards, little streets and corners that looked completely romanticised without us having searched for them beforehand.

I think that is generally my favourite way to visit a city.

Save the places that really matter to you, but leave enough time to walk around and get distracted.

Look out for a photobooth Tobobine

I really wanted to find one of the photobooths around Paris and take some inexpensive photo strips.

We did eventually find one, but the line was way too long, so we skipped it.

I would still keep an eye out for one because the pictures would make such a cute little souvenir.

Saved for my next Paris trip

There were several places on my list that we did not manage to visit, so I cannot personally review them yet:

• Matcha Social Club

• Isaka Café for ice cream

• Homer Lobster for lobster rolls

• Civetta for pasta

• Chez Alain Miam Miam for sandwiches

• Cult for chicken sandwiches

• Saint Pearl for coffee and breakfast

• The café inside the Petit Palais

So basically, I need to go back. 😌

One very non-Paris-specific recommendation

I also went to a BTS concert during this trip.

This has absolutely nothing to do with bakeries, bookstores or Parisian walks, but it was one of the highlights of my time there, so I am including it anyway.

General recommendation: go to the concert.

My final Paris advice

Eat the pastry.

Use the metro, but walk whenever you have the energy.

Visit the famous places, but do not assume they will become your favourite memories.

Buy something at Fleux when you still have the chance.

Make the charm necklace.

Say bonjour, practise the language badly and let yourself feel proud when it works.

And leave enough space in your itinerary to sit in a park for two hours, read your book and do absolutely nothing else.

That was my favourite version of Paris.

And now I want to hear your Paris recommendations.

What is one place, food spot, shop or activity in Paris that you think is actually worth visiting? It can be something famous, something completely random or a little place you found by accident.

Leave your favourite recommendation in the comments so we can all add new spots to our lists and build a little shared Paris guide together!!

xx

Pati 💌

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Hii you, how's your week been? 💌

I just got back from Paris and honestly… I’m still mentally there. It was my second time visiting, but somehow I loved it even more this time. I spent the days walking around, exploring more of the city, drinking coffee, eating pastries and probably more cheese than I could keep track of.

I also tried to use my French as much as possible. I basically forced myself to order in French every time, even when I felt a little awkward at first. But it got easier each day, and by the end I felt so much more comfortable speaking!!

And then there was the BTS concert, which was genuinely such an insane experience. The energy, the crowd, the whole night… I’m still not over it 🥹

More than anything, I really needed the break. I stepped away from work for a bit, paused my usual workout routine and let myself enjoy the trip without feeling like every day had to be productive. It felt so good to slow down, be somewhere new and just take everything in.

I’m putting together a little Paris guide for later this week with my favorite places, food spots and everything I’d actually recommend, so stay tuned for that 🥐

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This week’s recipes are a mix of Paris-inspired cravings and the easy, satisfying meals I wanted when I got home. A little sweet, a little savory and nothing too complicated.

🥐 Crispy Banana Rice Paper Croissants - (free)

Clearly, I wasn’t ready to leave the croissant mood behind.

These aren’t pretending to be traditional French croissants, but they’re such a fun little breakfast or snack. Crispy rice paper on the outside, warm cinnamon banana inside and especially good with peanut butter, chocolate or a little yogurt.

Get the Full Recipe

🌮 Veggie Big Mac Smash Tacos - (free)

After a few days of restaurant food, this was exactly the kind of meal I wanted at home.

The tortillas get golden and crispy, the veggie filling is savory, the cheese melts into everything and the pickles add the best little crunch. Then you cover it all in creamy burger-style sauce, obviously.

Get the Full Recipe

🍫 Air Fryer High-Protein Streusel Brownies - (subs)

This recipe is what happens when a fudgy brownie and a German streuselkuchen become one dessert.

The base is rich and chocolatey, while the top has those golden buttery crumbs that I will always pick off the cake first. They’re made with cottage cheese for extra protein, but there’s no protein powder and no strange aftertaste.

Get the full Recipe

⭐️ Tip of the Week - Food Freedom Reminder

I didn’t come home from Paris feeling like I needed to “make up for” anything.

I ate more pastries, bread and cheese than I normally would because I was in Paris and they were delicious. I also moved less intentionally, skipped workouts and rested more.

Now I’m simply returning to the meals and routines that make me feel grounded — not as punishment, but because I genuinely enjoy them too.

Balance doesn’t always mean fitting every food into every single day. Sometimes it looks like fully enjoying a trip and then coming home excited for fresh veggies, familiar breakfasts and cooking in your own kitchen again 💆🏼‍♀️

There doesn’t need to be a dramatic reset. I’m just getting back into my normal rhythm, one meal and one day at a time.

That’s it for this week 💌

I hope one of these recipes makes your week feel a little easier or more fun. Make whichever one you’re genuinely craving — no pressure to try all three.

And please reply or tag me when you make something. I always love seeing your versions and hearing which recipes you want next!!

xx Pati 💕

The brownie–streuselkuchen crossover I needed 🍫

I love a classic brownie, but adding streusel/crumble on top changes the whole experience. You get that soft, rich centre and then a little buttery crunch in every bite.

This version uses cottage cheese and eggs to add protein without protein powder. And before anyone worries: once the cottage cheese is blended, you genuinely don’t taste it 🥹

It’s still a proper dessert. Chocolate, maple syrup, butter and all. Just made with ingredients that help it feel a little more satisfying too!!

💌 Why You’ll Love This

• Rich, fudgy chocolate centre

• Buttery golden streusel topping

• Higher in protein without protein powder

• Easy to make in one baking tin

• Tastes even better after chilling

Prep Time: 15 min I Bake time: ~20 min I ~6 slices

Macros (per serving) : 10g protein / 23g carbs / 11g fat / ~210 kcal

Ingredients

For a small 15 × 15 cm / 6-inch air-fryer-safe tin

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The easiest little croissant-inspired snack

I’m always looking for ways to make simple ingredients feel a little more exciting, and these rice paper croissants definitely do that.

They’re not trying to be traditional bakery croissants. The texture is different, of course. But when they’re warm, crispy and filled with soft banana, they still make such a satisfying sweet breakfast or snack!!🫶🏼

I also love that they feel fun without being complicated. You get sweetness, crunch and something more filling from the eggs. Add your favorite topping, make a coffee and suddenly breakfast feels a bit more special.

💌 Why You’ll Love This

• Warm banana and cinnamon filling

• Made with only a few simple ingredients

• Easy to prepare in the air fryer

• Sweet and satisfying without being overly heavy

• Perfect for breakfast, dessert or an afternoon snack

Prep Time: 10 min I Cook Time: 15 min I Servings: 2 (4 croissants)

Nutrition (per serving = 2 pieces) : 300 kcal I 11g protein I 57g carbs I 6g fat

Ingredients

• 8 sheets of rice paper

• 2 eggs

• 2 small bananas

• 1 tsp cinnamon

• 1 tsp honey or maple syrup

• Butter spray or cooking oil spray

Optional Toppings:

• Honey or maple syrup

• Peanut butter

• Melted chocolate

• Powdered sugar

• Skyr or Greek yogurt

Instructions

1. Prepare the Bananas:

Peel the bananas and cut each one in half lengthwise. You should have four banana pieces in total. For smaller croissants, trim the banana pieces slightly so they fit comfortably inside the rice paper.

2. Make the Egg Mixture:

Whisk the eggs with the cinnamon and honey or maple syrup in a shallow bowl.

This amount should be enough to coat all eight rice paper sheets. Let the excess mixture drip off each sheet so the croissants don’t become too soft inside.

3. Layer the Rice Paper:

Briefly dip one sheet of rice paper into lukewarm water until it begins to soften.

Dip it lightly into the egg mixture and let the excess drip off.

Repeat with a second sheet, then place it directly on top of the first. Each stack of two rice paper sheets will make one croissant.

Repeat until you have four layered stacks.

4. Fill and Roll:

Place one banana piece onto each layered rice paper stack. Fill with peanut butter or any other nut butter if you want to.

Fold the sides slightly inward, then roll the rice paper around the banana. Gently curve the ends to create a croissant-style shape.

5. Air-Fry:

Place an air-fryer baking sheet in the air-fryer basket.

Then, place the four croissants inside with space between them and spray the tops and folded edges lightly with butter spray or cooking oil spray.

Air-fry at 180°C / 350°F for 10–12 minutes, carefully rotating them after around 7 minutes.

Increase the temperature to 200°C / 390°F and cook for another 2–3 minutes, or until golden and crispy.

Let them rest for 3–5 minutes before serving. They become crispier as they cool.

💡 Tips & Notes

• Don’t soak the rice paper for too long. It should only be slightly softened.

• Let the excess egg mixture drip off to avoid a soft or rubbery texture.

• Use two sheets per layer for more structure and crunch.

• Keep the banana pieces small so the inside doesn’t become too moist.

• Spray the folded edges with oil, as these areas need a little help becoming crispy.

🔄 Substitutions & Variations

• Honey: Use maple syrup or another liquid sweetener.

• Banana: Try thin apple slices, but keep them small so they cook through.

• Cinnamon: Replace it with pumpkin spice or add a little vanilla.

• Butter spray: Regular cooking oil spray works just as well.

• Peanut butter: Use almond butter, cashew butter or a nut-free spread.

• Dairy-free option: Use oil spray and serve with dairy-free yogurt or chocolate.

• Gluten-free option: Rice paper is usually gluten-free, but always check the packaging to be sure.

These are such a fun one to make when you want something sweet but still want breakfast to feel satisfying. Try them warm, add your favorite topping and tag me in your version (@patiispage)

xx Pati 💛

When you want the burger and the crunch 🍔

Some meals just make eating feel more fun, and these tacos are definitely one of them.

They have all the flavors I want when I’m craving a proper burger: seasoned filling, melted cheese, pickles and a creamy sauce. But the crispy tortilla makes the whole thing even better.

I love meals like this because they feel satisfying without needing to be complicated. There’s protein, vegetables, carbs and, most importantly, enough flavor to make me genuinely excited about dinner 🫶🏼

💌 Why You’ll Love This

• Crispy on the outside and juicy in the middle

• Packed with classic burger flavors

• High in protein and actually filling

• Ready in around 30 minutes

• Easy to customize with your favorite toppings

• Perfect for a quick lunch or fun weeknight dinner

Prep time: 15 min I Cook time: 15 min I Servings: 4 tacos

Macros (2 tacos): 600 kcal I 45g protein I 55g carbs I 20g fat

(Nutrition will vary depending on the plant-based mince, tortillas and cheese you use.)

Ingredients:

For the Smash Tacos:

• 300 g plant-based mince

• 4 small tortillas

• 4 slices light cheddar

• Salt and black pepper

• Garlic powder

• Onion powder

• Cooking spray

For the Toppings:

• 1–2 handfuls shredded iceberg lettuce

• 4–6 pickles, sliced

• ½ small onion, finely diced or pickled

• Sesame seeds

For the Big Mac-Style Sauce:

• 100 g skyr or Greek yogurt

• 1 tbsp light mayonnaise

• 1 tbsp ketchup

• 1 tsp mustard

• 1 tsp pickle juice

• Paprika

• Onion powder

Instructions:

1. Make the Sauce:

Add the skyr, mayonnaise, ketchup, mustard and pickle juice to a small bowl.

Season with a little paprika and onion powder, then mix until smooth. Place it in the fridge while you prepare the tacos.

2. Prepare the Filling:

Add the plant-based mince to a bowl and season it with salt, pepper, garlic powder and onion powder.

Divide it into four equal balls. Don’t flatten them yet — we’ll do that directly in the pan.

3. Smash the Tacos:

Heat a non-stick pan over medium-high heat and lightly coat it with cooking spray.

Place one tortilla in the pan and let it warm for around 10 seconds. Put one mince ball in the center of the tortilla.

Using a firm spatula or burger press, press the mince into a thin, even layer across the tortilla.

4. Cook Until Crispy:

Carefully flip the taco so the mince side is facing down.

Cook for 2–3 minutes, or until the filling is browned and slightly crispy around the edges.

Flip it again and cook the tortilla side for another minute.

Add one slice of cheddar, cover the pan briefly and let the cheese melt.

Repeat with the remaining tortillas.

5. Add the Toppings:

Top each taco with shredded lettuce, sliced pickles, onion and plenty of sauce.

Finish with sesame seeds, fold the taco and eat it while everything is still warm and crispy.

What I Used 🌯

I made these with the Prozis wraps, which worked really well for getting the tacos golden and crispy.

You can find them here and use my code PATIISPAGE at checkout 💌

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💡 Tips & Notes

• Press the filling into a thin layer so it cooks evenly and develops crispy edges.

• Use a non-stick pan and wait until it is properly hot before cooking.

• Don’t move the taco around too much while the filling is browning.

• Prepare all your toppings before cooking so you can assemble the tacos straight away.

• Add the lettuce after cooking to keep it fresh and crunchy.

• Leftover sauce can be stored in the fridge for up to three days.

🔄 Substitution Ideas

• Plant-based mince: Use another vegetarian burger mixture that holds together well.

• Skyr: Replace it with Greek yogurt or a thick dairy-free yogurt.

• Light cheddar: Regular cheddar, reduced-fat cheese or dairy-free cheese will also work.

• Tortillas: Use corn tortillas for a gluten-free option, but check that the plant-based mince and sauces are also certified gluten-free.

• Pickles: Try pickled jalapeños for a slightly spicy version.

• Onion: Use finely diced red onion, white onion or quick-pickled onions.

• Extra toppings: Add tomatoes, avocado or a little hot sauce.

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These are definitely best eaten straight from the pan, so make them, fold them and enjoy the messy first bite. Tag me when you try them (@patiispage) and tell me what you think — I always love seeing your versions.

xx
Pati 💕

Hii friends, how are youu? 💌

This week I drove to Berlin to visit my family, and it turned into one of those very full, very hot summer weeks. We had 40°C ( 104°F) weather, so there were a lot of lake days, swimming, ice cream, and cuddles with my family’s dog 🥹

Even though the heat was intense, I was honestly kind of thriving. I love summer, and swimming is probably my second favorite sport after running. Everything just felt a bit lighter and more low-pressure.

So this week’s recipes are inspired by that mood: simple, refreshing, satisfying, and easy enough for hot days when you still want food to feel good.

💌 What’s your current “it’s too hot, I can’t cook” meal?

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This week’s recipes are all about simple meals and drinks that feel refreshing, satisfying, and actually doable when it’s warm outside 🫶🏼

🍵 Protein Strawberry Matcha Cloud (free)

If you know me, you know I love a cute drink moment — especially when it looks like something I would usually pay way too much for outside.

This one is a thick strawberry smoothie layer with a frothy vanilla protein matcha cloud on top. It’s cold, creamy, fruity, and honestly perfect for hot days when you want something refreshing but also a little more satisfying than just an iced drink.

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🥝 Strawberry Kiwi Yogurt Bowl with Chia & Granola (free)

This is the kind of breakfast or snack I love when it’s too hot to cook but I still want something that feels put together.

Creamy yogurt, chia pudding, kiwi, strawberries, granola, almonds, and pomegranate seeds — simple, fresh, crunchy, and cute without trying too hard. It’s one of those bowls that takes five minutes but still feels like you did something nice for yourself.

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🍯 Honey Garlic Salmon Sheet Pan Plate (subs)

This one is for the days when you still want a proper dinner, but you don’t want to use every pan you own.

Juicy honey garlic salmon, roasted potato slices, mushrooms, bell pepper, onions, and a sour cream chive dip on the side. It’s cozy but still fresh, balanced but not boring, and the salmon gets that beautiful golden crust that makes it feel way more special than a basic sheet pan dinner.

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⭐️ Tip of the Week - A Little Heatwave Care List

This week reminded me that when it’s this hot, it’s not really about having the perfect routine. It’s more about doing small things that make the day feel easier.

A few things that helped:

• Keeping cold drinks ready in the fridge

• Use frozen fruit as ice cubes in your water

• Make meals that taste good cold: wraps, salads, yogurt bowls, potato bowls, snack plates

• Having easy protein options around, like yogurt, eggs, cottage cheese, tofu, tuna, or leftover salmon

• Cook one proper meal earlier in the day, then keep dinner easy

• Adding something salty when I’ve been sweating a lot — feta, olives, salted potatoes, crackers, or a dip always hits

• Taking a cold shower before bed, or even just rinsing my feet with cold water

Nothing special, but it makes hot days feel a bit more manageable 💆🏼‍♀️

And honestly, on days like this, a cold bowl, some fruit, and an iced drink can be enough. Take care of yourself, especially when your body is already working harder in the heat 🫶🏼

That’s it for this week 💌

If you’re also in your hot-weather, easy-food, little-drink era, I hope one of these recipes makes your week feel a tiny bit more exciting.

Try the matcha when you want something cold and cute, the yogurt bowl when breakfast needs to be easy, or the salmon plate when you want dinner to feel like you have your life together — even if you absolutely do not.

And if you make anything, please tell me how it turned out or tag me. I love seeing your versions so much 🫶🏼

Hope you get a little summer moment this week, whatever that looks like for you!!

xx Pati 💕

The Kind of Dinner That Feels Put Together

Some dinners just feel like they have everything you need.

This one is exactly that for me. You get crispy-ish roasted potatoes, soft sweet peppers and onions, mushrooms, juicy honey garlic salmon, and then a cool sour cream dip on the side.

It feels cozy, balanced, and actually satisfying without needing a million pans or a complicated plan. Just a sheet pan, a few simple ingredients, and a little sauce situation that makes the salmon so good.

Very much a “proper dinner” without the drama 🫶🏼

🧡 Why You’ll Love This

• Juicy honey garlic salmon with a golden little crust

• Roasted potatoes and veggies all on one tray

• High in protein and actually filling

• The sour cream dip makes it feel fresh and creamy

• Easy enough for a weekday dinner

Prep time: 10 min I Cook time: 35 min I 1-2 Servings

Macros (per serving): 600 kcal I 40g protein I 55g carbs I 25g fat

Ingredients:

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Another day, another matcha drink I absolutely have to share

I love a cute matcha drink as much as probably most of us, but sometimes I want it to feel a little more like a proper snack too.

This one is basically a strawberry matcha latte, but reworked into a thicker, creamier, protein version. The bottom layer is a sweet strawberry smoothie, and the top is a frothy vanilla matcha cloud with ice.

It’s fresh, creamy, a little fruity, and honestly just fun to drink.

Very much giving “made at home but still feels like a café order.” 🥹🍵

🍓 Why You’ll Love This

• Thick strawberry smoothie layer on the bottom

• Creamy, frothy vanilla matcha layer on top

• High in protein, so it feels more satisfying than a regular iced drink

• Fresh, sweet, and earthy without being too much

• Perfect when you want matcha, but also want something a little more filling

Prep Time: 5 min I 1 serving

Macros : 27g protein / 18g carbs / 5g fat / ~220kcal

Ingredients

For the Strawberry Layer:

• 100–150 g frozen strawberries

• 50–80 ml milk of choice

• 1/2 tsp vanilla extract

• Optional: 1 tsp honey, maple syrup, or sweetener of choice

For the Protein Matcha Cloud:

• 250–300 ml almond milk

• 1 scoop vanilla protein powder

• 1 tsp matcha powder

• Optional: sweetener of choice

• Ice cubes

Instructions

1. Add the frozen strawberries, milk, vanilla extract, and optional sweetener to a high-speed blender.

2. Blend until thick and smooth. Start with less milk and only add more if needed. The goal is a thick strawberry shake texture, not a super runny smoothie.

3. Pour the strawberry layer into a glass.

4. Rinse the blender quickly, then add the almond milk, vanilla protein powder, matcha powder, optional sweetener, and a few ice cubes.

5. Blend until smooth, creamy, and frothy. It should look light and cloudy on top, almost like a matcha protein latte foam.

6. Slowly pour the matcha layer over the strawberry layer.

7. Add extra ice cubes if you want it colder, then drink straight away while it’s still frothy.

📝 Tips & Notes

• Use frozen strawberries for the thickest strawberry layer.

• Start with less milk for the strawberry layer so it doesn’t get too thin.

• A high-speed blender makes the texture much smoother and cloudier.

• Use a good-quality matcha for the best flavor. Some matcha powders can taste quite bitter.

• Pour the matcha layer slowly if you want the layers to stay more separated.

🔁 Substitutions & Variations

• No almond milk? Use oat milk, soy milk, dairy milk, or any milk you like.

• No vanilla protein powder? Use unflavored protein powder and add a little extra vanilla and sweetener.

• No frozen strawberries? Use fresh strawberries with a few ice cubes, but the layer will be less thick.

• Dairy-free: use a plant-based protein powder and plant milk.

• Extra creamy version: add a spoon of Greek yogurt or coconut yogurt to the strawberry layer.

• Berry swap: try frozen raspberries, cherries, or mixed berries instead of strawberries.

Let me know if you try it — and definitely tag me if you post it. I lovee seeing your creations!! 👀

xx

Pati 💌

Not me making another yogurt bowl… but this one hits

I’m very much in my yogurt bowl era again because they’re just so easy to make good and perfect for summer.

And I don’t mean a sad little bowl of yogurt with three berries on top. I mean something creamy, fruity, crunchy, a little sweet, and actually satisfying enough to feel like a proper breakfast or snack 💆🏼‍♀️

This one is super simple, but the mix of chia pudding, kiwi, strawberries, granola, almonds, and pomegranate seeds makes it feel way more fun than just yogurt in a bowl.

Basically: low effort, high reward. We love that 😌

💌 Why You’ll Love This

• Creamy yogurt base with juicy fruit and crunchy toppings

• The chia pudding adds a little extra texture and makes it more satisfying

• Easy to throw together in 5 minutes

• Sweet, fresh, crunchy, and creamy all in one bowl

Prep Time: 5 minutes I Cook Time: 0 minutes I 1 serving

Nutrition (per serving) : 390 kcal I 28g protein I 45g carbs I 11g fat

Ingredients

• 200 g yogurt of choice, Greek yogurt or skyr works really well

• 2 tbsp chia pudding

• 1 kiwi, sliced

• A handful of strawberries, cut up — fresh or frozen

• 20–25 g granola

• 10 g almonds, chopped or whole

• 1 tbsp pomegranate seeds

Instructions:

1. Add your yogurt to a bowl and smooth it out with the back of a spoon.

2. Spoon the chia pudding on top. You can spread it out or keep it in one little section — honestly, whatever looks best to you.

3. Add the kiwi slices and strawberries. If you’re using frozen strawberries, let them sit for a few minutes first so they soften a little and release that sweet berry juice into the yogurt.

4. Sprinkle over the granola, almonds, and pomegranate seeds.

5. Serve straight away so the granola stays crunchy, and enjoy.

💡 Tips & Notes

• If you want this higher in protein, use Greek yogurt or skyr as the base.

• Add the granola right before eating so it doesn’t get soft.

• Frozen strawberries work really well here, especially once they thaw slightly.

• If your yogurt is plain and you want it a little sweeter, add a small drizzle of honey or maple syrup.

• This is one of those bowls where the toppings don’t need to be perfect. Just build it with what you have.

🔄 Substitution Ideas

• No kiwi? Use banana, mango, apple, or blueberries.

• No strawberries? Raspberries or cherries would be so good too.

• No almonds? Try walnuts, pecans, cashews, or pumpkin seeds.

• Dairy-free: use a thick coconut, almond, or soy yogurt.

• Gluten-free option: use gluten-free granola.

• Extra cozy version: add cinnamon or a spoon of nut butter.

• More dessert-like: add a few chocolate chips or a drizzle of melted chocolate.

Let me know if you try it — or tag me when you make your own version, because I love seeing your bowls 🫶🏼

xx Pati 💌

Cooking in summer is honestly not my favourite thing ever — which is kind of funny, because I usually really love cooking.

But when it’s hot outside (and somehow even hotter in your kitchen), the last thing you want is standing next to the stove frying chicken or boiling pasta and just… sweating through it.

In summer, I want food that feels light, cold, fresh, and quick. Nothing complicated, nothing heavy — just meals that are easy to make and actually enjoyable to eat in the heat.

So that’s the vibe for this week 🌺☀️🌊

I’m sharing my go-to summer recipes — easy breakfasts, refreshing bowls, quick lunches, and sweet treats I keep coming back to every year. Simple ideas to get you through summer without overthinking food, and just actually enjoying what you eat!!

🍒 Breakfast Ideas

Summer mornings are pretty simple for me — I either want something fresh and light or quick and filling. These are my go-to breakfasts when I don’t want anything heavy but still want to start the day right:

🥗 Fresh & Light Lunches

Lunch in summer needs to be easy. Nothing complicated, just quick meals that keep me full without feeling too heavy. These are my simple go-to options:

🥬 Big Summer Salads

I eat a lot of salads in summer because they’re fresh, easy, and super flexible. These are my most repeated combinations lately:

🍫 Snacks & No-Bake Desserts

I always want something sweet in summer, but nothing too heavy. These are my quick snacks and no-bake desserts for cravings:

🍦 Ice Cream Recipes

This category deserves its own section because I’m a bit obsessed. These are my high-protein ice cream recipes that feel like real dessert:

🧊 Summer Drinks & Blender Favorites

This is basically my survival category in summer. Cold, quick, and refreshing drinks for when it’s too hot for anything else:

🌺 My Go-To Summer Food Tips

A few things that genuinely help me eat better in summer without overthinking it:

• I keep my fridge “ready to eat” at all times (washed fruit, yogurt, prepped protein, cold drinks)

• I eat more cold meals without overthinking if they’re “proper” meals or not

• I focus more on how food feels than trying to make everything “balanced” on paper

• I always have at least one high-protein sweet option ready so I don’t end up snacking randomly

• and honestly… I fully enjoy ice cream in summer without overthinking it 🍦

Nothing complicated — just things that make eating feel easier in summer instead of stressful.

☀️ Final thoughts

Summer eating doesn’t have to be complicated — it’s honestly about keeping things simple, cold, and enjoyable.

If you try any of these recipes, I’d honestly love to see them!! 💌
Feel free to share your meals in the group chat or post them on Instagram and tag me — I always love seeing your versions and recreations. (@patiispage)

xx

Pati 💛

Hii friends, how are weee? 💌

This week I’ve been doing a bunch of tasks I kept putting off for way too long — bookkeeping, finances, all that admin stuff that never feels fun 😅 But honestly, finishing them felt so good afterwards.

One thing that helped: I met up with a friend at a coffee shop and we just worked on our finances together. Highly recommend this if you’ve got something you’ve been avoiding — it makes everything feel way less heavy, and a bit more fun too.

I’ve also been outside a lot more, exploring parks nearby. One day I almost didn’t go for a walk, but I did… and ended up finding a cherry tree. I came home with a whole jar of fresh cherries 😭 it was such a small thing but felt weirdly grounding and nice hehe 💆🏼‍♀️

💌 What's something you've finally crossed off your to-do list recently? Let’s share our wins!!

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This week's recipes are all about simple summer foods that feel satisfying without requiring much effort.

☕️ Salted Caramel Protein Iced Coffee (free)

If you know me, you know coffee recipes are basically inevitable around here. This one has been my current obsession ever since the weather got warmer. It’s sweet, salty, creamy, and genuinely rivals most coffees I order out!!

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🥭 High-Protein Mango Mochi (free)

The viral mochi trend - improved. This recipe took a lot of testing to get right because I wanted the texture to actually feel like mochi while still incorporating more protein ⭐️

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🥗 Hot Honey Halloumi Summer Salad (subs)

This is genuinely one of my favorite salads ever. The hot honey halloumi completely transforms it and makes every bite feel a little more exciting. Perfect as a side dish, but I'll also share my favorite pairings to turn it into a complete meal.

This version includes a full downloadable grocery list 🫶🏼

Full Recipe + Grocery List

⭐️ Tip of the Week

I’ve been trying to spend less time thinking about doing things and more time just starting them.

Not perfectly. Not with endless motivation. Just starting.

It’s funny how often the thing we’ve been avoiding ends up being easier than the anticipation of it.

So if there’s something sitting in the back of your mind right now—maybe this is your reminder to spend 10 minutes on it today! 🫶🏼

That’s it for this week 💌

Summer honestly makes me want to stop overthinking everything and just start doing things again — going outside more, keeping food simple, and actually making the recipes I save instead of just thinking about them.

So if you try anything from this week’s recipes, let it be something low-pressure. Make the iced coffee on a slow morning, the salad for lunch, or the mochi just because you feel like it. Nothing complicated.

And if you do end up making something, I’d actually love to hear how it turned out or if you changed anything 🫶🏼

Hope you get a bit of summer in your week, whatever that looks like for you!!

xx Pati 💕