Built from the kitchen up.
High protein recipes that support fat loss without the diet rules. Made with what’s already in your pantry, on the table in under 30 minutes.
Hey, I'm Teagan.
Certified nutrition coach, mum, and the person who’ll happily tell you that diets don’t work. I’ve been on both sides of this, and I built Rise with Teagan so other people wouldn’t have to spend twenty years figuring it out.
My food story
For years before that, I’d been the kid who got bullied for being overweight. I was seeing a dietitian at six. By the time I was a teenager, I was desperate to be skinny, and when the weight finally came off in my 20s, I thought I’d cracked it. What followed was nearly a decade of yo-yo dieting and an eating disorder that haunted me for most of my 20s. My relationship with food was pretty messed up.
I worked as a veterinary nurse for years, lived in London for a while, and travelled to more than fifty countries. It was a genuinely good chapter of my life. But under the surface I was still fighting the same battle with my body and my food.
Then I met my husband. We got married, had our kids, and everything shifted. The way I’d been treating my body for the last twenty years wasn’t going to work anymore.
I got certified in nutrition and women’s health, switched careers, and started building everything I wish I’d had twenty years ago. It’s the best decision I’ve ever made.
What I’ve landed on isn’t a diet. It’s not a meal plan you’ll abandon by week three. It’s a way of eating that’s high in protein, made with real food, easy enough to fit into a real week, and flexible enough to support whatever your goals are. Fat loss, building strength, more energy, feeding your kids without losing your mind. All of it.
I’ve finally broken free from the yo-yo dieting cycle. The old thoughts still pop up sometimes, but I’ve got the tools to manage them now. And honestly? I feel free.
My goal now is to be a positive role model for my kids, and to help as many people as I can break out of the same cycles I spent twenty years stuck in. That’s what Rise with Teagan is. If you’ve made it this far, I reckon you’re in the right place.
I dropped 25 kilos as a young woman. Sounds like a win, right? It actually broke me.
My food story
For years before that, I’d been the kid who got bullied for being overweight. I was seeing a dietitian at six. By the time I was a teenager, I was desperate to be skinny, and when the weight finally came off in my 20s, I thought I’d cracked it. What followed was nearly a decade of yo-yo dieting and an eating disorder that haunted me for most of my 20s. My relationship with food was pretty messed up.
I worked as a veterinary nurse for years, lived in London for a while, and travelled to more than fifty countries. It was a genuinely good chapter of my life. But under the surface I was still fighting the same battle with my body and my food.
Then I met my husband. We got married, had our kids, and everything shifted. The way I’d been treating my body for the last twenty years wasn’t going to work anymore.
I got certified in nutrition and women’s health, switched careers, and started building everything I wish I’d had twenty years ago. It’s the best decision I’ve ever made.
What I’ve landed on isn’t a diet. It’s not a meal plan you’ll abandon by week three. It’s a way of eating that’s high in protein, made with real food, easy enough to fit into a real week, and flexible enough to support whatever your goals are. Fat loss, building strength, more energy, feeding your kids without losing your mind. All of it.
I dropped 25 kilos as a young woman. Sounds like a win, right? It actually broke me.
I’ve finally broken free from the yo-yo dieting cycle. The old thoughts still pop up sometimes, but I’ve got the tools to manage them now. And honestly? I feel free.
My goal now is to be a positive role model for my kids, and to help as many people as I can break out of the same cycles I spent twenty years stuck in. That’s what Rise with Teagan is. If you’ve made it this far, I reckon you’re in the right place.
What I believe about food.
After twenty years of getting it wrong, here are a few things I’ve come to believe about food.
Real food beats diet food, every time.
No cutting food groups, no meal replacement shakes, nothing that comes in a sachet. Real food keeps you full and doesn’t mess with your head.
Macros are a guide, not a rulebook.
Every recipe comes with the macros calculated. Use them, adjust them, or ignore them entirely. Calories and macros are a guide only.
The best plan is the one you'll actually stick to.
A meal plan that only works when life is perfect doesn’t work. These recipes are built for tired weeknights, school runs, and weeks when you’ve barely got time to think.
Food should fit your life, not the other way around.
Dinner shouldn’t take an hour and your grocery shop shouldn’t require three different stores. The food fits around you, not the other way round.
Ready to start cooking?
The Recipe Hub is where the full recipe library lives. New recipes every week, every macro already worked out, and not a diet rule in sight. The easiest way to eat for fat loss, family dinners, and everything in between. Or grab the recipe book for $27, packed with 50+ high protein recipes made for real life.