New Year recipe round-up

Green groceries

With 2024 around the corner, we’re starting to think about the New Year ahead. 

Making healthy habits simple and achievable is key to long-term success. When it comes to nutrition, there are so many ways to level up. Thinking about what you can add, rather than what you should take away, from your diet can be instrumental in nourishing your body with the nutrients it needs in the New Year - and can often make meal prepping and planning more exciting and creative too!

We’re breaking down a few of our old classics and new fave recipes and food hacks to help you kick start January fully nourished, supported, and energised.

Our top tips for consistency:

Meal prep, meal prep, meal prep

As we head back to work in Jan after a much-needed break over the festive season, it can sometimes be hard to get back into a routine. That’s why meal prepping is a great way to plan for the week ahead and ensure that you are consistently nourishing your body. 

Invest in some new tupperware and prep some delicious overnight oats to enjoy in the office or a tasty high-protein chicken rice bowl for lunch. Meal prepping is also a great way to save money and avoid those daily Joe and the Juice trips!

Bulk cooking

Our time is precious and not everyone has the time to spend hours in the kitchen creating a gourmet meal every night. So, pick 2 days of the week to dedicate to bulk cooking a big delicious meal that you can portion up for the following days that week. Veggie curries, pasta dishes, and tray bakes are great options for bulk cooking and you can find lots more recipes online.

The freezer is your bestie

Stock up on your frozen essentials, like veggies and fruit to add to your smoothies. Buying frozen fruit and veg is a great way to ensure you are adding lots of vitamins and nutrients to your diet and it also reduces fresh food waste

Our favourite January recipes 

Creamy mango & coconut smoothie


200ml coconut milk

4 tbsp coconut  yogurt 

1 banana

1 tbsp Free Soul Greens Mango

120g  frozen mango chunks


Measure all the ingredients and add everything to a blender and blitz till smooth. Add ice for a delicious chilled smoothie and extra mango or a sprinkle of chia seeds to finish.

Raspberry and peanut butter overnight oats


1/2 cup rolled oats

1/2cup milk (or dairy-free alternative)

1/2 cup Greek yogurt (or dairy-free alternative)

1 tbsp of Free Soul Vanilla Protein Blend

2 tsp raspberry jam or puree

1 tbsp peanut butter (or almond butter)

A handful of nuts and seeds to top


Add your oats, milk, yoghurt and Vanilla Protein Blend into a bowl and mix together. Place the jar in the fridge to let the oats soak for at least 2 hours, though overnight is best. The next morning mush your raspberries with the back of a spoon to create a puree and line the bottom of your jar with a layer of raspberry and a spoonful of peanut butter. Then take your oats from the fridge and into the jar. Top with 1 spoonful of raspberries and some more peanut butter. Add a sprinkle of nuts and seeds for an extra source of protein.

January ginger green juice


A small chunk of fresh ginger

50g spinach leaves

1 tbsp Free Soul Greens Mango

1/2 cucumber, chopped

1 Green apple, cored and chopped

1/2 lemon


Add all ingredients into a blender and blitz until smooth. Pour the juice through a sieve before serving with ice for a delicious immunity-supporting green juice.

Free Soul recipes 

We work with registered Nutritional Therapists to bring you the best gut-loving recipes. So, stay tuned for more delicious recipes throughout the year to help you stay consistent in your wellness journey. And don't forget to check out our recipe of the day feature on our blog!

**At Free Soul, your wellbeing is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.