Alright, let’s talk about diets. You know, the ones that make you feel like you’ve signed up for a lifetime of sadness, nibbling on lettuce while your stomach growls loud enough to startle the dog.But what if I told you there’s a way to eat more food—yes, MORE—and still lose weight? No, this isn’t some dodgy “drink this magic tea” nonsense. It’s called the Volumetrics Diet (otherwise simply known as “Volume Eating”), and it’s based on actual science (not just wishful thinking).
Sound too good to be true? I thought so too. But hear me out, because this way of eating could change everything.
So, in this post, I’ll cover:
What the Volumetrics Diet is (and why it works)
How you can eat more and still lose weight with High Volume Eating
Created by Dr Barbara Rolls, the Volumetrics Diet is based on a simple but genius concept: not all calories are created equal.
Ever noticed how you can inhale a chocolate bar in 30 seconds flat, but a massive bowl of salad takes forever to eat? That’s because some foods are high-volume low-calorie while others are small but calorific.
Volume Eating is all about filling your plate with foods that are high in volume but low in calories, so you feel satisfied while naturally eating fewer calories.
No starving, no weird meal replacements, just proper, delicious food.
Basically, you’re hacking your hunger signals so your body thinks it’s had a feast—without blowing your calorie budget.
How Does It Help You Lose Weight?
Right, so let’s break down the magic behind High Volume Eating and why it works so well:
High Volume Meals take up space in your stomach – More food, less hunger.
Low-Calorie High Volume foods = more food for fewer calories – You could eat a tiny chocolate bar for 200 calories, or a whole plate of roasted veg, chicken, and rice for the same amount. Your call.
Your brain registers fullness based on food weight, not calorie density – Meaning you can “trick” yourself into feeling full by eating high quantity low-calorie foods.
Think of your stomach like a suitcase.
You could fill it with heavy bricks (high-calorie foods) and still feel like there’s space left, or you could stuff it with fluffy clothes (high-volume low-calorie foods) and feel like it’s ready to burst.
The key? Pick foods that give you the most bang for your calorie buck.
If you're tired of all the nutrition BS out there, The Science of Nutrition is a must-read. It breaks down myths, keeps it real, and actually helps you understand food without the fluff. Perfect if you want to make informed choices without drowning in nonsense. Highly recommend!
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02/27/2025 11:09 am GMT
How to Start the Volumetrics Diet Today
No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:
Fill at least half your plate with veggies – The more colourful, the better!
Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).
The Volumetrics Diet isn’t about restriction—it’s about playing it smart. Instead of cutting out foods you love, you’re just swapping them for ones that will actually keep you full.
So if you’re sick of feeling like you have to suffer to lose weight, give this a go. It’s not about eating less—it’s about eating better and feeling satisfied while doing it.
Now, go forth and eat like a queen (or king), while still smashing your goals.
Let’s face it—most of us dream of a way to boost metabolism to help with energy, fat burning, and maybe even tackling that stubborn belly pooch.
The good news?
You don’t need extreme diets or magic pills. The secret to a metabolic reset lies in metabolism boosting foods, especially when combined with smart movement and meal planning.
In this post, we’ll cover:
How to boost your metabolism with the right meals and food combinations.
The science behind fat burning foods and how they help curb cravings.
A list of the top metabolism boosting superfoods for women.
Easy tips to create metabolism boosting recipes you’ll love.
A game-changing tool to personalise your approach (hint: it’s like having a coach in your pocket).
How to Kick-Start Your Metabolism (and Why Muscle Matters)
Metabolism isn’t just about burning calories; it’s how your body turns food into energy. Your Total Daily Energy Expenditure (TDEE) is made up of three parts:
Basal Metabolic Rate (BMR): The calories your body burns at rest (keeping your heart pumping, brain ticking, and lungs breathing).
Thermic Effect of Food (TEF): Calories burned digesting meals. Protein-packed foods have the highest thermic effect, making them top-notch metabolism foods.
Activity Thermogenesis: Calories burned through movement, from workouts to fidgeting.
If you want to speed up metabolism, focus on building muscle, and incorporating metabolic boostingfoods into your meals.
The Top 7 Superfoods for Metabolism and Fat Burning
Here’s the truth: while no food will magically melt away fat or permanently rev your metabolism, certain metabolism boosting foods can give your calorie burn a temporary lift.
They work by enhancing digestion (hello, thermic effect of food) or providing nutrients that support overall metabolic health.
Think of them as a small but mighty team helping you tackle fat burning and energy efficiency.
Here’s the ultimate list of superfoods for metabolism that support fat burning and keep your body running like a well-oiled machine:
1. Green Tea
A powerhouse among drinks to boost metabolism, green tea is packed with catechins and caffeine, which enhance fat oxidation and calorie burning.
Why It Works: A meta-analysis in Obesity Reviews found green tea increases energy expenditure by about 4%.
If you’re thinking about getting into matcha, this Jade Leaf Matcha Ceremony Kit is such a good shout. It’s got everything you need—ceremonial-grade matcha (the really good stuff), a whisk, and all the bits to make a proper cup at home. The matcha is super smooth, not bitter, and honestly feels like such a treat every morning.
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02/27/2025 10:33 am GMT
2. Chilli Peppers
These fiery gems contain capsaicin, a compound that raises body temperature and temporarily increases calorie burn.
Why It Works: Studies show capsaicin can burn an extra 50 calories a day and help reduce appetite.
How to Use It: Sprinkle chilli flakes on roasted veggies or add to any of your favourite meals.
3. Protein-Rich Foods (Like Eggs)
Protein is the ultimate metabolism booster, with the highest thermic effect of any macronutrient. It’s essential for muscle building and maintaining a high metabolism.
Why It Works: Protein increases TEF by 15–30%, compared to 5–10% for carbs.
Meal Idea: Start your day with an omelette loaded with spinach and chilli for a double metabolic boost.
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4. Ginger
Ginger isn’t just for tea—it’s a digestion hero and a fantastic way to kick start metabolism.
Why It Works: Research in Metabolism found ginger enhances thermogenesis and helps curb cravings.
Boost Recipes Idea: Add fresh ginger to smoothies or try a warm ginger and lemon drink.
5. Oats
Oats are a slow-burning carb that stabilises blood sugar and fuels your metabolism for hours.
Why It Works: The soluble fibre in oats supports metabolic health and insulin sensitivity.
Metabolism Boosting Recipes Idea: Make overnight oats with berries and a dollop of Greek yoghurt.
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02/27/2025 10:20 am GMT
6. Spinach (and Other Leafy Greens)
Leafy greens like spinach are rich in magnesium and iron, essential for energy production and overall metabolic health.
Why It Works: Low iron levels can slow metabolism, making greens a great addition to any metabolic diet meal plan.
Svelte Recipes Idea: Blend spinach into a smoothie or toss it into a stir-fry.
7. Berries
Berries are low-calorie, high-fibre, and loaded with antioxidants that support fat metabolism and combat oxidative stress.
Why It Works: Polyphenols in berries help regulate fat metabolism, according to Advances in Nutrition.
How to Use Them: Add berries to oatmeal, yoghurt, or healthy dessert recipes.
How to Incorporate These Foods Into Your Day
Here’s a quick loss weight meal plan to help you include these superfoods to boost metabolism:
Breakfast: Porridge with berries and green tea.
Snack: A boiled egg with chilli flakes.
Lunch: A spinach and chicken salad with ginger dressing.
Dinner: A spicy chilli stir-fry with lean protein.
Pair these meals with strength training to build muscle and maximise your calorie burn at rest.
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!
Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
Let’s start with the age-old problem of skipping breakfast.
You wake up, rush through your morning routine, and tell yourself you’ll grab something later.
But let’s be honest, later rarely happens. By mid-morning, you’re starving, cranky, and reaching for the first sugary snack you can find.
Fix it: The solution here is all about preparation. Quick, balanced breakfasts like overnight oats, Greek yoghurt with berries, or a protein-packed smoothie can save the day. Spend a few minutes the night before getting everything ready, so you can grab and go in the morning without even thinking about it.
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02/27/2025 10:20 am GMT
Why it matters: Starting your day with a proper breakfast sets the tone for the rest of your meals. You’ll feel more energised, less likely to snack, and ready to take on whatever the day throws at you.
2. Constantly Snacking on Junk Food
Picture this: it’s mid-afternoon, and you’re peckish. Instead of reaching for something nourishing, you grab a packet of crisps or a chocolate bar because, well, they’re easy and comforting.
We’ve all been there. And sometimes you need a little treat. But the problem is, these snacks don’t keep you full for long, and they add unnecessary calories to your day.
Fix it: Swap out the junk for snacks that actually fuel your body. Keep nuts, or fresh fruit on hand instead. And here’s a sneaky trick: put treats out of sight! If you have to dig through three drawers to find a biscuit, you’re less likely to bother.
Why it matters: Choosing better snacks helps you stay satisfied between meals and keeps your energy levels steady. Plus, you’ll feel way less guilty when snack time rolls around.
It’s been a long day, you’re knackered, and the idea of cooking feels like an extreme sport.
So, you default to takeaway or eating out.
While there’s nothing wrong with treating yourself, doing this too often can wreak havoc on your healthy eating goals—not to mention your bank account.
Fix it: Start small by cooking just one extra meal at home each week. Plan ahead, pick simple recipes, and don’t overthink it. Even a quick stir-fry with some veg, protein, and noodles can be a game-changer.
Why it matters: Cooking at home not only gives you control over what goes into your meals but also helps you establish healthier habits over time. Plus, leftovers are a lifesaver for lunch the next day!
That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
Measures your breath to reveal if you’re burning carbs or fat.
Gives you personalised nutrition advice.
Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
Backed by science and super easy to use.
No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.
Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥
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4. Not Reading Food Labels
Have you ever picked up a “low-fat” yoghurt or a so-called “healthy” granola bar, only to realise later it’s packed with sugar?
Food labels can be sneaky, and not knowing what you’re eating can derail even the best intentions.
Fix it: Take an extra minute to read the labels before you pop something into your trolley. Look for shorter ingredient lists with words you actually recognise. And if sugar is one of the first few ingredients? Maybe give it a pass.
Why it matters: Understanding what’s in your food helps you make better choices and avoid hidden nasties like added sugars or unhealthy fats. Knowledge is power, after all.
You’ve had dinner, but somehow you find yourself standing in front of the fridge at 10 pm, nibbling on leftovers or raiding the snack cupboard.
Sound familiar?
Late-night binging often happens because we’re bored, tired, or stressed—not because we’re actually hungry.
Fix it: Set a boundary by “closing the kitchen” after dinner. Tell yourself that once the plates are cleared, the kitchen is officially off-limits.
If you’re genuinely hungry, go for a lighter option like a small handful of nuts or some fruit. But remember that every so often, a slice of cake after dinner isn’t going to do an harm.
Why it matters: Cutting out late-night snacks can help you sleep better and prevent unnecessary calorie intake. Plus, it feels good to wake up without that post-binge guilt.
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6. Emotional Eating
Bad day at work? Argument with your partner?
Emotional eating often sneaks up when we’re feeling low.
Food becomes a source of comfort, but it’s a temporary fix that doesn’t actually address the underlying emotions.
Fix it: Next time you feel the urge to snack, pause for a moment. Ask yourself: “Am I hungry, or am I just stressed, sad, or bored?” If it’s the latter, try a different coping strategy—like journaling, calling a friend, or even finding a new hobby.
Why it matters: Learning to manage your emotions without food is a game-changer for both your mental and physical health.
7. Overloading on Carbs
I am not the person to tell you to cut out carbs, I have pasta at least 3 times a week—but when your meals are all bread, pasta, and rice with nothing else in sight, it’s easy to overdo it.
Too many carbs without protein or fats can leave you feeling hungry again in no time.
Fix it: Aim for balance in every meal. Combine your carbs with a source of protein (like chicken or tofu), healthy fats (like avocado or olive oil), and plenty of veg.
Think of your plate as a puzzle, with all the pieces working together to keep you full and satisfied.
Why it matters: Balanced meals help stabilise your blood sugar levels, so you’ll feel energised and avoid the dreaded mid-afternoon slump.
Skipping meals might seem like a shortcut to weight loss, but it’s a very common unhealthy diet habit.
By the time your next meal rolls around, you’re so hungry you could eat an entire pizza—and then you do.
Fix it: Commit to eating three balanced meals a day, even if they’re smaller. If your schedule is hectic, plan your meals in advance and have healthy options ready to go.
Why it matters: Eating consistently helps regulate your metabolism and prevents the binge-restrict cycle that can leave you feeling miserable.
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02/27/2025 11:09 am GMT
9. Drinking Your Calories
From sugary lattes to fizzy drinks, calories from beverages can sneak into your day without you even realising it.
They don’t fill you up, but they do add up quickly.
Fix it: Stick to water, herbal teas, or black coffee. If plain water feels boring, jazz it up with a slice of lemon or some squash.
Why it matters: By cutting back on sugary drinks, you’ll save hundreds of calories a week without even trying. Plus, you’ll feel more hydrated and energised.
Ever found yourself munching through a pack of Custard Creams while watching TV, only to realise the bag’s empty and you don’t even remember eating it?
That’s mindless eating for you—it sneaks up on the best of us.
Fix it: Practise mindful eating. Turn off distractions, sit down at the table, and truly focus on your food.
Take smaller bites, chew slowly, and actually savour the flavours. It’s not just healthier—it makes eating way more enjoyable.
Why it matters: When you pay attention to your meals, you’re more likely to notice when you’re full, which can help prevent overeating.
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12. Relying on Processed Foods
Let’s face it: processed foods are convenient.
And usually tasty.
But they’re often loaded with salt, sugar, and unhealthy fats, leaving your meals lacking in nutrients. They are the main culprits of an unhealthy diet.
Fix it: Gradually replace processed foods with whole, minimally processed options. For example, swap white bread for whole grain, and choose fresh fruit over sugary snacks.
Meal prepping can also help reduce reliance on ready meals when you’re short on time.
Why it matters: Whole foods provide the nutrients your body craves, keeping you full longer and improving your energy levels.
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02/27/2025 10:21 am GMT
13. Overeating Portions
Even the healthiest food can work against you if you’re eating too much of it.
Oversized portions make it easy to consume more calories than your body needs.
Fix it: Use smaller plates and bowls to naturally control portion sizes. Before going back for seconds, give your body 10 minutes to decide if it’s actually still hungry.
And don’t forget to balance your plate—half veg, a quarter protein, and a quarter carbs is a great place to start.
Why it matters: Portion control is one of the simplest ways to maintain a healthy diet without feeling deprived.
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Listen, no one gets it right all the time. Breaking unhealthy diet habits isn’t about being perfect; it’s about making small, consistent changes that add up over time.
Pick one habit from this list to focus on this week.
Just one.
Master that, and then move on to the next. You’ve got this, and I’m cheering you on every step of the way!
Got questions or want to share your progress? Drop a comment—I’d love to hear from you!
Let’s be honest: modern eating can be a bit of a mess. Breakfast? Usually a quick sugar rush in a wrapper. Dinner? Whatever you can fling in the microwave after a long day. The idea of a “meal plan” feels about as aesthetic as a soggy salad. But what if I told you that a few tweaks could have you eating foods that nourish your body, make your plate look Instagram-worthy, and leave you feeling more energised than a toddler at a soft play? Enter ancestral nutrition!
Now, before you roll your eyes thinking I’m about to tell you to live on bone broth and berries, let’s clear the air: I don’t believe in restrictions.
Life’s too short to say no to pizza night or that cheeky slice of cake. That’s where the 80/20 approach comes in—80% nourishing family meals and whole eating, 20% living your best life with chocolate in hand. Deal?
Ready to see how we can make ancestral nutrition work in your modern life? Here are 10 easy (and dare I say fun) ways to dive in.
1. Start with an Ancestral Breakfast
Gone are the days of sugary cereals ruling your mornings. Ancestral diet breakfast ideas focus on whole, unprocessed ingredients.
Think eggs cooked with veggies, Greek yoghurt topped with nuts and berries, or even leftovers from dinner (because who made the rule that breakfast can’t be savoury?).
Pro tip: Ancestral breakfasts keep you fuller for longer, so you’re not reaching for snacks mid-morning. Plus, they look proper aesthetic in your favourite bowl. Snap away.
2. Plan Dinner Like a Caveman (but with Wi-Fi)
Dinners don’t need to be complicated to be delicious. Think roasted meats, hearty stews, or big veggie-packed salads.
Ancestral diet meals focus on simple, wholesome ingredients. Bonus points if you make extra for tomorrow’s lunch!
If you’re feeling fancy, try some ancestral eating recipes like bone broth or slow-cooked casseroles.
They’re easy to make, taste divine, and scream “nourishing family meals.”
3. Add Whole Foods to Every Meal
No need to throw out everything in your pantry and start fresh. Just start adding more whole foods—like leafy greens, fresh fruits, nuts, and seeds—into your meals.
It’s all about crowding out the processed stuff bit by bit.
Swap out crisps for homemade sweet potato wedges or that sugary cereal bar for an apple with peanut butter. Tiny changes, big wins.
Feeling inspired to get organised in the kitchen? Check out my easy meal planning guide to simplify your week and stay on track with your goals.
4. Make Your Plate Look Pretty
Let’s talk aesthetics. Ancestral meal plans might be inspired by the Stone Age, but that doesn’t mean your plate has to look drab.
Use fresh herbs, colourful veggies, and a drizzle of olive oil to turn your meal into a work of art.
Because let’s face it, food tastes better when it looks good.
Nourishing your body is just one part of the puzzle—keeping your mindset active and motivated is the other. Let’s talk about how to boost your fitness mindset to match your new eating habits in this post.
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5. Ditch the ‘Snack Attack’ Mentality
Our ancestors weren’t munching on crisps and chocolate bars every two hours. They ate proper meals and gave their bodies time to digest.
This doesn’t mean you can’t snack (obviously!), but try structuring your day with solid meals.
Focus on when to eat throughout the day rather than mindlessly grazing. An ancestral breakfast, a hearty lunch, and a dinner packed with whole foods eating will keep you sorted.
6. Get Stuck into Some Books
Feeling overwhelmed?
Grab a good book on ancestral nutrition for some inspo. The Ancestral Table is a fab one if you’re curious about traditional foods diets. Or browse through blogs for more ideas. Knowledge is power!
I’m not here to tell you to give up pizza, chocolate, or Friday-night takeaways. (Honestly, who has the energy for that?)
Instead, aim for balance.
Make 80% of your meals from wholesome, natural foods—think roasted chicken, veggie-packed soups, and nourishing family meals.
Then enjoy your treats guilt-free. It’s all about progress, not perfection.
Eating whole, nourishing foods isn’t just about ancestral nutrition—it’s a game-changer for sustainable weight loss too. If you’re curious about balancing health and happiness on your weight loss journey, this post is for you!
8. Say Goodbye to Ultra-Processed Stuff
No, I’m not suggesting you bin your entire cupboard. But slowly removing processed foods from your diet can make a huge difference.
Swap shop-bought biscuits for homemade ones or fizzy drinks for sparkling water with fresh lime.
Small changes = big impact.
Even when you’re eating whole, nourishing foods, weight loss can sometimes plateau. If you’re frustrated by no progress, this post might explain what’s going on.
9. Experiment with Traditional Foods Diet Staples
Want to spice things up? Try adding some traditional foods into your routine.
Fermented goodies like sauerkraut and kimchi, organ meats, or ancient grains like quinoa can all bring variety to your meals. Plus, they’re nutrient powerhouses.
10. Make It a Family Affair
Nourishing family meals aren’t just good for your body; they’re a chance to reconnect around the dinner table. Cook together, share stories, and enjoy the process.
It’s not just about the food—it’s about the experience.
11. Spice Up Your Life
Our ancestors might not have had spice racks bursting with options, but you do—and it’s time to use them!
Turmeric, garlic, ginger, paprika… these little jars of joy don’t just make your ancestral eating recipes taste divine; they’re packed with health benefits, too.
Turmeric is a natural anti-inflammatory, ginger helps with digestion, and garlic is basically nature’s antibiotic.
Let’s get one thing straight right off the bat: I’m not here to tell you to throw out any of these “unhealthy foods”. Your granola bars are safe and you don’t need to abandon your love for a quick protein-packed snack. If they’re your go-to, keep enjoying them!
Food should be about balance, not deprivation.
However, what really bugs me is how these foods are often marketed. They’re pitched as the ultimate “healthy eating diet” staples, part of some magical no processed food diet, or even essentials for your whole food diet.
But when you dig a little deeper, many of them aren’t as saintly as they seem.
This isn’t about saying no to unhealthy foods—it’s about knowing what’s in them. Whether you’re aiming for a real food diet, looking to avoid processed foods, or just want to understand what are processed foods, I’ve got you covered. Let’s debunk the myths and empower you to make informed choices.
What’s Healthy vs Unhealthy Food, Really?
Let’s take a moment to break down what actually counts as “healthy” and “unhealthy” because, honestly, the lines can get pretty blurry.
It’s not about labelling foods as “good” or “bad” but understanding where they fall on the spectrum.
Whole Foods: These are your MVPs—foods in their natural state, like fruits, veggies, nuts, seeds, and whole grains. Think fresh sweet potatoes, spinach, or almonds. Whole foods are the foundation of a whole food diet, packed with nutrients and as close to nature as you can get.
Lightly Processed Foods: These have been tweaked a bit but still keep their nutritional value intact. Things like frozen veggies, canned beans, or rolled oats are excellent staples for nutrition.
Processed Foods: These have been altered for convenience, with added ingredients like sugar, salt, or oils. Bread, pasta, and flavoured yoghurts fall into this category. While not inherently unhealthy, it’s good to be mindful of what’s added.
Ultra-Processed Foods: These are the big offenders on the “unhealthy foods” list. They’re highly altered with preservatives, additives, and artificial ingredients. Think crisps, fizzy drinks, and instant noodles. These foods often lack the nutrients your body needs and are easy to overconsume.
Here’s the thing: no food needs to be completely off-limits. If you aim for balance, you can enjoy a mix of all these without the guilt trip. That’s where the 80/20 Method comes in.
The 80/20 Method of Eating: A Game-Changer
Here’s the deal: you don’t have to eat “perfectly” to be healthy. The 80/20 method is a flexible approach to eating that focuses on balance rather than extremes.
80% of the time, prioritise nutrient-dense, whole foods—fruits, veggies, good carbs like quinoa or oats, and lean proteins. These foods fuel your body, keep your energy steady, and support long-term health.
20% of the time, enjoy the “unhealthy foods” you love—whether it’s a chocolate bar, takeaway pizza, or that fancy protein bar that tastes suspiciously like dessert. This keeps life enjoyable and helps you stick to your plan without feeling deprived.
The 80/20 method works best when you pair it with mindful eating. It’s not just what you eat but how you eat that matters! Dive into Mindful Eating 101 to learn how to tune into your hunger cues and enjoy food without obsessing over every calorie.
Balance, not perfection, is the key to a healthy eating diet that’s sustainable.
1. Granola Bars: Not quite the non-processed snack you’d think.
Granola bars are marketed as a “natural eating” staple, but many are packed with sugar, syrups, and additives..
My take: If you love them, eat them! They’re great for convenience, and I reach for them a lot as a pre-workout snack. But if you’re after true non-processed foods, check the label or try making your own. Otherwise, grab a handful of nuts or good carbs like a banana—they’ll fill you up without the hidden extras.
If you want to take the guesswork out of planning meals with the right balance of nutrients, macros can be a game-changer. Head over to Meal Planning by Macros: Your Ultimate Guide! to learn how to build meals that fuel your body and satisfy your taste buds.
2. Smoothies and Juices: A sugar fast waiting to happen.
Smoothies are often sold as a “healthy eating” miracle, but pre-made versions are loaded with sugar and stripped of fibre.
My take: Blend your own at home with non-processed foods like whole fruits, veggies, and maybe some spinach for a nutrient boost. Pair it with complex carbs like oats or chia seeds to keep you fuller for longer. If shop-bought smoothies are your thing, just enjoy them as a treat—not your main source of nutrition.
3. Fat-Free Products: Sugar’s sneaky partner.
The fat-free craze might sound like it fits into a healthy eating diet, but here’s the kicker: when fat is removed, sugar and chemicals are usually added.
My take: Don’t fear fat! Full-fat products are part of natural eating and much more satisfying. A little bit of fat in your diet goes a long way, so go for real food options like full-fat Greek yoghurt or avocados. You’ll thank yourself later.
4. Veggie Chips: More processed than you’d think.
Veggie chips scream health food, but don’t be fooled—they’re still fried, salty, and more “crisp”. They might seem like a better choice than regular crisps, but they’re still firmly on the processed food list.
My take: If you’re a fan, go ahead and snack! But for a swap, try roasting your own sweet potato snacks or munching on air-popped popcorn.
5. Store-Bought Salad Dressings: Sweet surprises in disguise.
You’ve made a gorgeous salad with whole foods, but then you drown it in dressing from a bottle. Unfortunately, most store-bought dressings are full of sugar, preservatives, and oils.
My take: If you love your bottled dressing, no judgement—use it! But for a healthier alternative, whip up your own with olive oil, lemon juice, and a touch of honey.
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6. Protein Bars: Delicious but deceptive.
I’m a huge fan of protein bars, but let’s be honest—they’re often closer to candy bars. They’re marketed as healthy, but many are full of sugar and additives.
My take: Enjoy them as a treat or a post-workout snack, but don’t rely on them as a meal replacement. If you’re aiming for a real food diet, go for boiled eggs or a handful of nuts instead.
7. Flavoured Yoghurts: Dessert disguised as breakfast.
Flavoured yoghurts are another food often paraded as part of a healthy eating diet. But the sugar content? It’s closer to a pudding.
My take: If you love your fruity yoghurt, stick with it! But try adding honey or fresh fruit to plain Greek yoghurt—it’s a quick trick that’s just as tasty without the sugar overload.
8. Breakfast Cereals: High-carb foods with little to give back.
Breakfast cereals might be sold as healthy carbs, but most are refined and sugary. Even the “whole-grain” ones can be misleading.
My take: Switch to oats or make your own granola using non-processed foods. They’re cheap, easy, and keep you full for hours.
9. Packaged Smoothie Bowls: Pretty but problematic.
Smoothie bowls look like they belong in a whole foods list, but pre-packaged ones are usually full of sugar and additives that scream processed food.
My take: Make your own at home with frozen bananas, fresh berries, and healthy carbs like granola or chia seeds. It’s cheaper and tastier.
10. Plant-Based Meats: Not all that natural.
Plant-based meats are great for reducing your carbon footprint, but many are ultra-processed and far from whole. They’re often high in sodium and additives, making them more processed food than non-processed food.
My take: Enjoy them if you like, but balance them with whole plant foods like beans, lentils, or tofu. They’re perfect for a natural eating approach.
At the end of the day, food is meant to be enjoyed.
Whether you’re diving into natural eating, trying a sugar fast, or simply cutting back on the unhealthy foods list, remember this:
Balance beats perfection, every time.
If you love granola bars, veggie chips, or a shop-bought smoothie, eat them guilt-free. Just know what you’re getting and keep your diet filled with plenty of real food, good carbs, and the occasional treat.
You’re smashing it—keep going!
If you’ve ever struggled with the binge-restrict cycle or felt trapped by an all-or-nothing mindset, you’re not alone. Understanding the psychology of weight loss is key. Check out Weight Loss Psychology 101 for insights into building a healthy, balanced relationship with food.
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Unhealthy Foods: Studies
Granola bars can be high in added sugars but reformulating with low-glycaemic sweeteners like honey improves nutrition without sacrificing taste (Ying, 2018).
Commercial smoothies often lack fibre and are loaded with sugar; homemade versions with whole fruits are healthier (Zamora-Gasga et al., 2014).
Fat-free products often replace fat with sugars, making full-fat options like Greek yoghurt a better choice for satiety and nutrition (Stanhope, 2016).
Protein bars frequently contain high sugar levels and should not replace whole-food protein sources (Fernan et al., 2018).
Did you know that most people struggle to get even half the recommended amount of protein each day? That’s right—despite all the high protein snacks and powders out there, hitting 100g can feel like trying to bench press a double-decker bus.
But here’s the thing: getting enough protein doesn’t have to mean eating like a bodybuilder or choking down endless chicken breasts.
Imagine a day where you sneak in protein without even thinking about it—like a dietary ninja.
Sound good?
Let’s make it happen.
With these simple hacks tailored to busy schedules, fitness goals, and snack cravings.
You’ll be hitting 100g protein a day with your eyes closed. Let’s dive in!
For the Busy Bees
Life moves fast, but your protein intake doesn’t have to suffer.
Here’s how to create a diet high in protein when you’ve got zero time to spare:
Grab-and-go breakfasts: Start your day strong with high protein premade breakfasts like Greek yoghurt pots or savoury breakfast ideas with no eggs, such as a chicken wrap or a smoked salmon bagel. Looking for egg-free protein breakfast ideas? Protein shakes or a tofu scramble are great options.
Protein snacks: Foods with the highest protein include jerky, boiled eggs, and cottage cheese. Keep these in your fridge or bag for a quick hit of protein.
Premade options: High protein premade breakfast items like Skyr yoghurt or protein bars are lifesavers.
Need to hit bigger goals like 150 grams of protein in a day? Make sure your snacks are pulling their weight. A few boiled eggs or a protein bar here and there really add up!
For the Fitness Enthusiasts
If you’re aiming for big protein targets, like how to eat 200 grams of protein a day, or you’re tackling a 165g protein meal plan, it’s time to get serious.
High protein filling meals: Think chicken stir-fry with 35 grams of protein or a salmon salad topped with quinoa for a hit of high-quality protein foods. These meals leave you full and ready for your next workout.
Protein shakes with a twist: Bored of plain shakes? Add protein powder to porridge for a protein high breakfast. Or blend it into a smoothie with oats and nut butter.
Post-workout snacks: Pair natural protein sources like a banana with peanut butter or opt for non-processed protein options like a handful of almonds or a boiled egg.
Want to know how to track protein intake to hit your goals?
Use a high protein chart or app to check your meals are on point—aim for protein portion sizes that bring you closer to your target.
Cooking at home is the perfect way to build a diet packed with whole foods high in protein.
It’s easier than you think to whip up meals with 30–40 grams of protein that taste amazing.
Bulk up your recipes: Add high protein veggies like lentils, chickpeas, or edamame to soups, stews, and curries. These are great natural protein sources that complement meats like chicken or fish.
Sneaky swaps: Swap regular pasta for chickpea pasta, or use quinoa instead of rice. They’re packed with healthy protein and keep your meals satisfying.
That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
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Egg-free breakfasts: Not a fan of eggs? Try a protein-packed smoothie, tofu scramble, or cottage cheese with fresh fruit for a healthy, high protein breakfast.
Looking for a healthy protein list to stock your kitchen?
Focus on whole foods high in protein. Like chicken, salmon, lentils, and Greek yoghurt, paired with high protein veggies like broccoli and spinach.
High-protein diets are amazing for keeping hunger at bay, but not all foods are created equal. Some options not only help you hit your protein goals but also keep you feeling full for hours. Want to know which ones? Dive into Satiating Foods: 5 Foods High On The Satiety Scale to make smart food choices that satisfy and sustain you.
For the Snackers
If snacking is your thing, you can hit your protein goals with just a few smart swaps.
Snack boards: Combine good sources of protein food like turkey slices, cheese cubes, and nuts for a high protein, filling snack.
Sweet cravings: Satisfy your sweet tooth with Greek yoghurt (20 grams of protein per serving!) topped with dark chocolate chips or honey.
High protein crisps: Brands now offer low-carb crisps made from lentils or chickpeas. Pair them with hummus for a high protein snack.
Trying to hit 100 grams of protein a day can feel overwhelming, but it doesn’t have to be complicated. Whether it’s meal prepping or finding natural protein sources, small tweaks make a big difference. For even more ideas, check out Simplify Nutrition With These 5 Easy Tips to streamline your approach.
Hitting 100 grams of protein a day—or even stretching to 165g protein meal plans or 200 grams—isn’t impossible.
With simple swaps, easy recipes, and a focus on good quality protein foods, you’ll feel more energised, stronger, and full for longer.
Start with meals with 30 grams of protein, include high protein veggies, and keep your snacks full of natural protein sources.
Before you know it, you’ll have a diet that’s not only high in protein but also full of variety and flavour.
Now go on—try these hacks and make your protein goals a reality. You’ve got this. 💪
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Studies
Higher protein intakes (1.2–2.4 g per kg per day) effectively maintain lean body mass and promote fat loss, especially when combined with exercise (Longland et al., 2016).
Protein intakes above recommended levels enhance satiety, support weight management, and preserve muscle mass. (Phillips et al., 2016).
High-protein diets increase satiety, reduce energy intake, and promote weight and fat loss. Short-term benefits include appetite suppression and greater fat-free mass retention (Eisenstein et al., 2002).
Soy protein has been shown to reduce serum cholesterol levels without negatively affecting HDL cholesterol (Anderson et al., 1995).
Increasing dietary protein to 1.2–1.6 g per kg per day improves appetite regulation, weight management, and cardiometabolic health. Meal-specific doses of 25–30 grams are particularly effective (Leidy et al., 2015).
Balanced protein distribution across meals enhances muscle protein synthesis, particularly during energy restriction, supporting physical performance and muscle preservation (Murphy et al., 2015).
Did you know that heart disease is one of the leading causes of death worldwide—and high cholesterol plays a massive role in that? It’s not exactly the cheeriest stat, but here’s the good news: you can lower cholesterol naturally, starting with the food you eat.
Think of cholesterol like that house guest who overstays their welcome. A little bit is fine (even helpful), but too much can start causing problems.
So, what if you could politely show the bad cholesterol (LDL) the door while letting the good cholesterol (HDL) stick around to tidy up?
Hi, I’m Brooke—a mum, wellness enthusiast, and someone who takes heart health seriously. Heart disease runs in my family, so I’ve always known I had to be proactive about staying healthy. A few years ago, I overhauled my lifestyle—losing over 80lbs and adopting small, intentional habits that made all the difference. Now, I’m all about sustainable, balanced living, and I’m here to help you do the same.
In this post, we’ll dive into 10 amazing foods that naturally lower cholesterol. These aren’t weird or complicated—they’re delicious, everyday ingredients you can easily add to your meals.
Plus, I’ll sprinkle in ideas for cholesterol-friendly recipes, healthy meals and snacks, and even a sample low cholesterol diet plan to get you started.
Ready to take control of your heart health (and feel good doing it)? Let’s get started!
1. Oats: The Breakfast Hero
Start your day with oats, and you’re already winning. Oats are packed with beta-glucan, a type of soluble fibre that acts like a sponge, soaking up LDL cholesterol and flushing it out of your system.
How to enjoy them:
Overnight oats with a dollop of almond butter.
Warm porridge topped with apples or berries.
For a quick, heart-healthy breakfast, try some cholesterol-lowering foods recipes like oat pancakes or oat-based granola bars.
If you’ve ever struggled with bouncing between diets and want to make changes that actually stick, take a look at my post on Yo-Yo Dieting – How to Stop. It’s all about finding a balanced, sustainable approach.
2. Beans: Fibre-Packed and Fabulous
Beans are the unsung heroes of any anti cholesterol regime. They’re high in soluble fibre, which blocks cholesterol from being absorbed. Plus, they’re cheap, filling, and perfect for healthy meal prep for high cholesterol.
How to eat more beans:
Toss them in a salad.
Blend them into a creamy hummus.
For an easy low cholesterol recipe for dinner, make a hearty bean chilli or bean soup.
If you’re feeling a bit overwhelmed with all these changes, don’t worry—I’ve got you. Check out my post Simplify Nutrition With These 5 Easy Tips for practical advice on making healthy eating a breeze.
3. Aubergine: The Cholesterol-Busting Chameleon
Aubergine is a proper multitasker. It’s low in calories, high in soluble fibre, and absorbs flavours like a sponge.
Easy ways to enjoy it:
Roast slices with olive oil and garlic.
Make a smoky aubergine dip for a snack.
It’s also a fab addition to your diet meal plan to lower cholesterol—perfect for a roasted vegetable medley or a veggie pasta bake.
4. Nuts: Your Go-To Snack for Heart Health
Nuts are the ultimate healthy meals and snacks option. They’re rich in healthy fats and help lower LDL cholesterol while boosting HDL.
Best options: Almonds, walnuts, and pistachios.
Snack idea: A handful of mixed nuts (not the salted ones, cheeky!). Add them to a low cholesterol meal plan by sprinkling them over salads or porridge.
Swap butter and margarine for heart-healthy vegetable oils like olive, sunflower, and rapeseed. These oils are essential for a lower cholesterol diet because they’re packed with unsaturated fats.
How to use them:
Drizzle olive oil over salads.
Use sunflower oil for cooking.
For an easy cholesterol-friendly recipe, make a vinaigrette with olive oil, lemon juice, and herbs.
6. Fruits Rich in Pectin: Nature’s Little Helpers
Pectin is a type of fibre that binds cholesterol and gets rid of it. Luckily, loads of delicious fruits are bursting with it.
Top picks: Apples, oranges, strawberries, and grapes.
Snack idea: Sliced apple with a sprinkle of cinnamon or a handful of grapes on the go. Or try a fruit salad with pectin-rich fruits.
7. Soy: The Plant-Based Powerhouse
Soy protein is a star ingredient in any low cholesterol diet plan. It actively reduces LDL cholesterol and is perfect for meal ideas to lower cholesterol.
Simple swaps:
Use soy milk in your tea or coffee.
Add tofu or edamame to stir-fries.
For a delicious recipe to reduce cholesterol, try a soy stir-fry with mixed veggies.
8. Fatty Fish: Omega-3 Magic
Fatty fish like salmon, mackerel, and sardines are full of omega-3 fatty acids, which lower triglycerides and improve heart health.
Quick ideas:
Grilled salmon with a side of greens.
Sardines on wholegrain toast.
Make it part of your high cholesterol diet plan to enjoy a heart-healthy meal twice a week.
9. Fibre-Rich Grains: Fuel Your Body
Whole grains like barley, quinoa, and brown rice are perfect for a cholesterol-lowering diet. They’re high in fibre, which helps reduce LDL cholesterol and keeps you full longer.
Meal idea: A grain bowl with roasted veggies, beans, and a drizzle of olive oil. Add it to your lunch or dinner.
10. Dark, Leafy Greens: The Underrated Hero
Dark greens like kale and spinach are fibre-packed and full of plant sterols, which block cholesterol absorption.
Easy ways to eat them:
Blend them into smoothies.
Sauté with garlic and olive oil for a tasty side dish.
For a simple cholesterol-reducing recipe, toss them into a hearty soup or salad.
Sample Low Cholesterol Diet Plan
Here’s a simple and delicious low cholesterol diet plan to help you get started. It’s packed with cholesterol-lowering foods, easy-to-make meals, and snack ideas that are both satisfying and heart-healthy.
Breakfast: Oats and Fruit Bowl
What you’ll need:
½ cup oats cooked with almond milk.
A handful of berries (strawberries or blueberries).
1 tablespoon of chopped walnuts.
A drizzle of honey (optional).
Why it works: This breakfast is rich in soluble fibre from the oats and pectin from the berries, making it a perfect start to your day. Plus, the nuts add healthy fats to help lower LDL cholesterol.
Mid-Morning Snack: Apple with Nut Butter
What you’ll need:
1 medium apple (rich in pectin).
1 tablespoon of almond or peanut butter.
Why it works: This combo gives you a boost of fibre and healthy fats, keeping you full and your cholesterol in check.
Struggling with emotional eating? It’s so easy to grab something quick and not-so-healthy when stress kicks in. Learn how to manage stress and snack mindfully in my post, Stress Eating? Experience a Healthier, Happier Life.
Lunch: Bean and Quinoa Salad
What you’ll need:
½ cup cooked quinoa.
½ cup mixed beans (black beans, chickpeas, or kidney beans).
1 cup chopped spinach or kale.
Olive oil and lemon dressing.
Why it works: This salad is a fibre-packed powerhouse, full of cholesterol-lowering foods like beans, quinoa, and dark leafy greens. The olive oil adds heart-healthy unsaturated fats.
Afternoon Snack: Soy Yogurt with Chopped Almonds
What you’ll need:
1 cup plain soy yogurt.
1 tablespoon of chopped almonds or walnuts.
Why it works: Soy protein actively helps reduce cholesterol, and the nuts provide additional healthy fats.
Dinner: Grilled Salmon with Roasted Aubergine
What you’ll need:
1 salmon fillet (or mackerel if you prefer).
1 aubergine, sliced and roasted with olive oil and garlic.
A side of steamed broccoli or green beans.
Why it works: Fatty fish is loaded with omega-3s, while the aubergine and greens deliver soluble fibre to help remove cholesterol from your body.
Evening Snack: Warm Lemon Water and a Handful of Walnuts
What you’ll need:
Warm water with a slice of lemon.
5-6 walnuts.
Why it works: This light snack helps you wind down while giving your body one last boost of cholesterol-fighting nutrients before bed.
Tips for Customising Your Diet Plan
Switch up your fruits and veggies for variety.
Add herbs and spices like turmeric or garlic for extra heart-health benefits.
Drink plenty of water throughout the day.
This low cholesterol diet plan is simple to follow and easy to adjust to your taste preferences. It’s all about consistency, so start with one or two meals and build from there.
Building balanced meals with these foods doesn’t have to be complicated. For a step-by-step guide to creating well-rounded, nutritious meals, check out A Beginner’s Guide to Building a Balanced Plate.
You don’t need to overhaul your entire diet overnight—start by adding one or two of these foods daily and build from there.
If heart health is on your mind, know this: you’re not alone. With a little effort, you can take control of your cholesterol levels and feel amazing doing it.
Ready to give it a go? Start with oats tomorrow morning—it’s a simple, tasty first step. You’ve got this! 💪
Studies
Oats: Studies show that the beta-glucan in oats acts like a sponge, soaking up LDL cholesterol and helping your body flush it out (Harland, 2012).
Beans: These humble legumes are packed with soluble fiber, which blocks cholesterol absorption in the gut. Plus, they’re budget-friendly and versatile for healthy recipes like soups, salads, and chilis (Jenkins et al., 2003).
Aubergine (Eggplant): A low-calorie multitasker, aubergine is rich in soluble fiber, which helps reduce cholesterol absorption. (Jenkins et al., 2008).
Nuts: Almonds, walnuts, and pistachios are excellent snacks for reducing LDL cholesterol while boosting HDL levels. They’re high in heart-healthy fats, making them a simple addition to salads, breakfasts, or as a grab-and-go snack (Katan et al., 2003).
Vegetable Oils: Swapping butter for unsaturated oils like olive or sunflower oil significantly lowers LDL cholesterol without affecting HDL cholesterol, making it an easy yet impactful dietary shift (Mensink & Katan, 1989).
Fruits Rich in Pectin: Apples, oranges, strawberries, and grapes are not just tasty—they’re packed with pectin, a type of soluble fiber that binds to cholesterol and removes it from the body (Naumann et al., 2006).
Soy: Incorporating soy products like tofu, edamame, and soy milk into your meals can reduce LDL cholesterol by up to 10%, thanks to its unique plant-based protein (Tikkanen et al., 2001).
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and improve overall heart health. Aim to enjoy these fish twice a week (Welty, 2020).
Whole Grains: Barley, quinoa, and brown rice are packed with fibre, which reduces LDL cholesterol while keeping you feeling fuller for longer. (Jenkins et al., 2005).
Dark, Leafy Greens: Kale and spinach are loaded with plant sterols, which block cholesterol absorption. (Bruckert & Rosenbaum, 2011).
Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?
It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.
Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.
So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.
Say goodbye to yo-yo dieting and hello to steady progress.
Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.
If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!
I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.
They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?
You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.
But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.
The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.
Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.
Top 10 Foods to Include in Your GLP-1 Grocery List
Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.
For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!
Need to turn your shop into actual meals? Start with this meal plan.
1. Leafy Greens
Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.
2. Lean Proteins (e.g., Chicken, Turkey)
Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
Shopping Tip: Look for lean cuts, and buy in bulk to save money.
Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.
3. Fatty Fish (e.g., Salmon, Mackerel)
Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.
4. Whole Grains (e.g., Quinoa, Brown Rice)
Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.
5. Low-Sugar Fruits (e.g., Berries, Apples)
Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.
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6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)
Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.
7. Greek Yoghurt or Kefir
Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.
8. Nuts and Seeds (e.g., Almonds, Chia Seeds)
Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.
9. Eggs
Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.
10. Avocado
Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
Shopping Tip: Look for avocados that are firm but give a little when you press them.
Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.
Why Protein is Essential on a GLP-1 Journey
Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.
Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.
When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.
Losing muscle?
Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.
By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.
Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.
Tips for Building Balanced Meals with GLP-1 Foods
Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.
Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.
Common Pitfalls and How to Avoid Them
Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.
Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.
Keep it interesting, and you’ll be more likely to stick with it.
Conclusion
There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.
Stick with it, trust the process, and enjoy the journey.
Next Steps:
Now that your kitchen’s stocked, it’s time to prep!
The average Victoria’s Secret diet sounds glamorous but feels more like a quick-fix fantasy.
Yep, we’ve all seen those “Model Diet Plans” that claim to be the secret to glowing health.
Spoiler alert: they’re usually built around starvation, bland food, and the kind of rigid restrictions that leave you dreaming about chocolate cake by lunchtime.
But here’s the truth: real people need real food.
You want a plan that fuels your body, keeps you feeling satisfied, and doesn’t have you nibbling on celery sticks just because that’s what the “models” eat.
And that’s where the best diet plan for real life comes in—a plan that’s balanced, enjoyable, and leaves room for the foods you love.
Forget the Victoria’s Secret Angel diet meal plan or trying to live up to any unrealistic model food plan. Let’s talk about a meal plan that works in the real world, one with delicious meals that you look forward to.
If you’re ready to ditch diet culture and enjoy some healthy carbs and whole foods, let’s get started.
The Reality Check: Why The “Model Diet” Isn’t Practical
Alright, let’s have an honest chat about those Victoria’s Secret diet trends. They sound fancy but are as unrealistic as they come.
The Victoria’s Secret Angel diet might work for a model’s photoshoot prep, but it’s not sustainable for your everyday life, especially if you’re juggling work, family, or just… real life.
The problem with these model diet plans is that they’re often built around extreme restrictions, cutting out carbs, fats, and basically anything that brings joy.
For us mere mortals, that just doesn’t work long-term. In reality, food is meant to be enjoyed, not just tolerated.
So, here’s the plan: we’re focusing on an enjoyable, sustainable approach, not the model fantasy.
You don’t need to follow a VS Angel diet or a Kate Moss diet plan to be healthy. In fact, you’re far better off with meals that fuel you up, make you feel strong, and fit easily into your day.
Speaking of common pitfalls, if you’re new to healthier eating habits, it’s easy to fall into certain traps that can derail your progress. From over-restriction to relying on motivation alone, here are 5 Weight Loss Mistakes Beginners Make that you’ll want to avoid for long-term success.
Building A Real-Life, Sustainable Meal Plan
1. Eat What You Enjoy (And Ditch The Guilt)
The first rule of a real meal plan? You’ve got to actually like what you’re eating! No “I’ll just tolerate this for the sake of my diet” nonsense.
Find foods that make you feel satisfied and energised, whether that’s a comforting bowl of pasta or a hearty salad.
A sustainable diet doesn’t mean forcing yourself into a model food plan that feels like a chore.
2. Embrace Healthy Carbs, Not Carb Fear
Let’s banish the “carbs are evil” myth right now! Your body needs carbs—especially healthy carbs like oats, brown rice, and sweet potatoes.
These give you the energy to keep going all day long, and they’re a far cry from the zero-carb nonsense you find in some Victoria’s Secret model meal plans.
Carbs are your friend, especially when you balance them with protein and veggies.
3. Make Simple Swaps Instead Of Buying Fancy Ingredients
No need to break the bank on exotic superfoods. You don’t have to follow the latest Pilates Princess trends or splurge on chia seeds for every breakfast.
For example, use basics like bananas or apples as affordable, nutrient-packed snacks.
You don’t need a complicated plan or fancy ingredients to eat well. Often, it’s the simplest choices that make the biggest impact. If you’re looking to streamline your eating habits, here are 5 Easy Tips To Simplify Nutrition that can help you stay on track without stress.
Sample Day Of Meals: Filling And Fun (Not Starving And Bland)
Here’s what a day on a sustainable meal plan could look like. These meals are balanced, nourishing, and way more satisfying than the restrictive Victoria’s Secret Diet Meal Plan you might have read about.
Breakfast:Avocado Toast With Eggs – Start with whole-grain toast, creamy avocado, and a poached egg or two. Sprinkle with chilli flakes for some added zest. This is the kind of VS Model Breakfast that fuels you for the day.
Lunch:Hearty Grain Bowl – Pack a bowl with a mix of greens, roasted veggies, a handful of healthy carbs like quinoa or brown rice, and a protein (grilled chicken, chickpeas, or tofu). Drizzle with a bit of tahini dressing for flavour.
Dinner:Homemade Veggie Pizza – Skip the bland diet dinners and make something fun! Use a wholemeal flatbread, load it with tomato sauce, lots of veggies, and a sprinkle of cheese. Top it off with lean protein if you like. This is how we do VS model meals—delicious and satisfying.
Snacks: Go for a mix of energy-boosting options like an apple with nut butter or some Greek yoghurt with berries. Real food that’s enjoyable, no fads needed.
Staying fuelled and hydrated is crucial for your fitness journey, but so is being prepared for every session. If you’re wondering what to keep in your gym bag, I’ve got a handy checklist just for you!
Tips For Staying On Track Without Losing Your Mind
Plan For Busy Days: Life gets hectic, and that’s okay! A bit of meal prep can help. Chop veggies, batch-cook a protein, or have some grains ready in the fridge. This way, you can avoid last-minute grabs for junk food and keep things balanced even on busy days.
Listen To Your Body (Instead Of The Diet Fads): Forget what a Victoria’s Secret diet plan says about ignoring hunger. Your body knows what it needs! Eat when you’re hungry, stop when you’re full, and don’t worry about sticking to some rigid schedule. This kind of flexibility makes healthy eating a lot more enjoyable.
Indulge Without Guilt: Life’s too short to skip dessert forever. Allow yourself a treat now and then. Whether it’s a bit of dark chocolate or a slice of pizza, remember that balance is key. The best diet plan is one you can actually live with, after all.
Let’s be real, motivation comes and goes. Relying on it alone is like depending on sunshine in British weather—it’s not always there when you need it! Check out Why Motivation (Alone) Doesn’t Work For Weight Loss for a deep dive into why sustainable habits matter more than short bursts of inspiration.
Conclusion: Embrace Your Own Victory Over Diet Culture
So, what’s the real Victoria’s Secret Diet? It’s a meal plan that actually works for you, not one that has you stressing over every mouthful.
Forget the extreme model diet plans that promise the world but deliver nothing but hunger pangs. Instead, aim for a plan that’s balanced, satisfying, and fits into your everyday life.
Your goal isn’t to live up to a mythical Victoria’s Secret Angel diet. It’s to find a sustainable way to eat that keeps you healthy, happy, and energised.
So embrace the carbs, enjoy the foods you love, and leave the unrealistic diets in the dust.
Ready to take on a diet that celebrates real life? You’ve got this—one meal, one choice, one step at a time. Let’s make health the real secret to victory!
Part of embracing a healthy lifestyle is learning to enjoy food without obsessing over it. If you’re tired of constant food thoughts, check out How to Stop Thinking About Food: Stop Obsessing, Start Enjoying! for tips on shifting your mindset and enjoying a more relaxed, balanced approach.
Meal planning can feel like a game of nutritional Tetris. You’re juggling proteins, carbs, and fats like some kind of dietary circus act, all while trying to resist the siren call of that leftover slice of pizza in the fridge. And if you’re also meal planning by macros? Well, that adds another level of complexity.
Suddenly, every bite counts, and you’re left wondering if that spoonful of peanut butter just tipped the scales. But before you throw in the towel, let’s break it down into simple steps that will have you mastering your macros and meal planning like a pro. Because, trust me, it doesn’t have to be that hard!
I promise it’s not as scary as it sounds. And no, you don’t need a PhD in nutrition to nail it. Just a little know-how and some practical tips. Let’s get into it!
What Are Macros Anyway?
Alright, before we get all fancy with our meal planning, let’s break down what macros even are.
Honestly, before I started my weight loss journey in 2020, I had no clue what macros were, let alone why they were important. I’d tried every diet under the sun—low-carb, juice cleanses, you name it.
But none of those attempts took proper nutrition into account. I was just blindly following trends, cutting out foods, and hoping for the best. Spoiler alert: it never worked.
It wasn’t until I started learning about nutrition that things finally clicked. Understanding what my body actually needed was a total game-changer. It’s like discovering the secret recipe to a dish that had always turned out bland—suddenly, everything made sense!
Macros (short for macronutrients) are the three big players in your diet—the essential building blocks that your body needs in larger amounts to function properly.
Think of them as the power trio behind everything you do, from hitting the gym to simply getting through a busy workday.
Protein: The Muscle-Builder
Protein is the star of the show when it comes to building and repairing tissues, especially muscle. But it’s not just for bodybuilders—everyone needs protein.
It helps keep you full, supports your immune system, and plays a role in producing hormones and enzymes.
Carbohydrates: Your Body’s Favourite Energy Source
If protein is the builder, carbs are the fuel. Carbohydrates are your body’s go-to source of energy, powering everything from your brain to your muscles.
When you eat foods like pasta, bread, fruits, and veggies, your body breaks down the carbs into glucose (a type of sugar), which is then used to keep you going throughout the day.
And here’s the best part: carbs come in many forms, from the quick energy hit of a banana to the slow-burning satisfaction of whole grains.
They’re essential, not just for athletes but for anyone who needs the energy to tackle daily tasks.
Fats: The Flavour Enhancers
Fats often get a bad rap, but they’re absolutely essential. Not only do they make food taste amazing (hello, avocado & egg bagel!), but they also support cell growth, protect your organs, and help your body absorb crucial vitamins like A, D, E, and K.
Think of fats as the flavour enhancers and protectors in your diet. Healthy fats like those found in olive oil, nuts, seeds, and fatty fish are your friends, helping to keep your heart healthy and your skin glowing.
Just a drizzle of olive oil over your salad or a spoonful of peanut butter in your smoothie can go a long way in keeping you satisfied and healthy.
Each macro plays a unique role in keeping your body running smoothly, so getting the right balance is key to hitting your health and fitness goals.
Understanding Calories in Macros
These three macronutrients—protein, carbohydrates, and fats—are what make up your total daily calorie intake.
So, when you hear people talk about “counting macros,” they’re really just talking about divvying up their calories between these three categories.
So before we dive deeper into meal planning by macros, it’s important to understand how each macronutrient contributes to your daily calorie intake.
Knowing this will help you better manage your diet and ensure you’re hitting your nutritional goals.
Breakdown
Protein: Each gram of protein contains 4 calories.
Carbohydrates: Just like protein, each gram of carbohydrates also contains 4 calories.
Fats: Fats are more calorie-dense, with each gram containing 9 calories.
Let’s put this into perspective with an example:
Imagine you’re following a diet plan that’s set at 2,000 calories per day. You’ve decided on a macro split that looks like this:
Protein: 25% of your daily calories
Carbohydrates: 50% of your daily calories
Fats: 25% of your daily calories
Here’s how it would break down:
Protein:
25% of 2,000 calories = 500 calories from protein
Since protein has 4 calories per gram, you would aim to eat 125 grams of protein per day (500 ÷ 4 = 125).
Carbohydrates:
50% of 2,000 calories = 1,000 calories from carbohydrates
With 4 calories per gram, you would aim for 250 grams of carbs per day (1,000 ÷ 4 = 250).
Fats:
25% of 2,000 calories = 500 calories from fats
Given that fats have 9 calories per gram, you would aim for about 56 grams of fat per day (500 ÷ 9 ≈ 56).
When meal planning by macros, you’re ensuring that your body gets exactly what it needs to thrive—not just survive.
Whether you’re aiming to build muscle, lose fat, or simply maintain a healthy lifestyle, understanding and managing your macros is like having a secret weapon in your nutritional arsenal.
You might be thinking, “Can’t I just eat healthy and call it a day?” Sure, you could. But meal planning by macros can help you reach your goals faster. Here’s why:
Personalised Nutrition: Different bodies have different needs. By focusing on macros, you can tailor your diet to your goals—whether it’s building muscle, losing fat without losing muscle, or just maintaining your current weight.
Balanced Diet: Ensures you’re getting a good mix of nutrients. No more surviving on salads and calling it a day.
Flexibility: Love pizza? You can fit it into your macros. Craving chocolate? There’s room for that too. It’s all about balance!
How to Calculate Your Macros
Here’s how you figure out your macros:
Set Your Calorie Goal: Use an online calculator or consult with a nutritionist to find out how many calories you need based on your goals.
My FREE Nutrition for Weight Loss eBook also gives step-by-step instructions on calculating this yourself.
Determine Your Macro Split: This varies depending on your goals:
Protein: 10-35% of your daily calories
Carbs: 45-65% of your daily calories
Fats: 20-35% of your daily calories
(Psst… You can use a macro calculator online to make this super easy.)
Planning Your Meals
Okay, now that you know your macros, let’s talk about the erm… fun(?) part—planning those meals. Meal planning might seem daunting at first, but with a little practice, it becomes second nature.
The key is to focus on balance and variety while ensuring you hit your macro targets. Here’s how you can do it:
Pick Your Protein First: The MVP of Your Meal
Protein is the foundation of every meal and for a good reason. So, when you start planning your meals, make protein your first priority.
Breakfast: Think eggs, Greek yoghurt, or a protein smoothie.
Lunch: Opt for lean meats like chicken breast, or turkey, or plant-based options like tofu or tempeh.
Dinner: Any lean meat or fish such as salmon or cod are great choices, or you could go for a hearty portion of beans or lentils.
The idea is to ensure that each meal contains a significant source of protein, as this will help you meet your daily protein goals without feeling like you’re constantly playing catch-up.
Add Your Carbs: The Energy Boosters
Once you’ve nailed down your protein, it’s time to add in your carbs.
Whole Grains: Think brown rice, quinoa, oats, or whole wheat pasta. These provide a steady release of energy and are packed with fibre.
Fruits: Add a piece of fruit to your meal or snack—bananas, berries, and apples are all nutrient-dense options.
Vegetables: Veggies are not only low in calories but also loaded with vitamins, minerals, and fibre. Think sweet potatoes, leafy greens, or bell peppers.
Bread & Cereals: If you’ve been avoiding bread, there’s no need—just choose wholegrain where you can and keep portions in check.
Although not all carbs are created equal and I do like to put a focus on whole grains, you don’t have to completely avoid simple carbs, like white bread. The key is moderation and balance.
Simple carbs, such as white bread, pasta, or even that occasional sweet treat, can absolutely fit into a healthy diet. We don’t do restrictive here!
Don’t Forget the Fats: The Flavor and Satiety Heroes
Fats often get sidelined, but they’re essential for a balanced diet. They help your body absorb fat-soluble vitamins, support brain health, and make your meals taste amazing.
Plus, fats are crucial for keeping you feeling satisfied after a meal.
Healthy Oils: Drizzle olive oil over your salad or use it for cooking to add a dose of healthy monounsaturated fats.
Nuts and Seeds: Sprinkle some almonds, chia seeds, or sunflower seeds on your yoghurt, porridge, or salad for a crunchy, nutritious boost.
Avocado: Spread it on toast, slice it into your salad, or blend it into a smoothie for a creamy texture and healthy fats.
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are great for heart health.
The key to fats is moderation. Because they’re more calorie-dense (9 calories per gram), a little goes a long way. But don’t skip them—fats are vital for both flavour and fullness.
Measure & Track: The Key to Consistency
If you’re serious about hitting your macros, measuring and tracking your food is going to have to become your new bestie.
I know it sounds tedious, but it’s the best way to ensure you’re staying on track and making progress toward your goals.
Use a Food Scale: This is your best friend when it comes to accuracy. Weighing your food ensures you’re getting the right portion sizes and not accidentally over- or under-eating.
Track with Apps: Apps like MyFitnessPal, Cronometer, or Macrofactor can make tracking your macros a breeze.
Simply log what you eat, and the app will do the math for you, showing how close you are to your daily macro targets.
Be Consistent: The more consistent you are with measuring and tracking, the better you’ll get at eyeballing portions and understanding your dietary needs.
For me, the key to success is making everything as easy and simple as possible.
I know that if something feels too complicated or time-consuming, I’m way more likely to lose focus and abandon it altogether.
But with a few smart strategies, you can make meal planning by macros a seamless part of your routine. Here’s how to make it easier and more sustainable:
Meal Prep: Your Secret Weapon for Success
Meal prep is a game-changer when it comes to sticking to your macro goals.
By taking a few hours each week to prepare your meals, you can save time, reduce stress, and avoid the temptation of reaching for less healthy options when hunger strikes.
Put a meal prep session in your calendar, pop on your headphones and get it out of the way!
How to Get Started with Simple Meal Prep
Batch Cook Your Protein: I’ve found that cooking a big batch of protein at the start of the week is a lifesaver.
Whether it’s grilling chicken breasts, baking tofu, or cooking up a pot of beans, having your protein ready to go means you can quickly assemble meals without having to start from scratch every time.
Chop Your Veggies: Pre-chopping veggies is another ADHD-friendly hack that I rely on.
If I know my veggies are already washed, chopped, and ready to use, I’m much more likely to eat them.
Store them in airtight containers so they’re easy to grab for salads, stir-fries, or snacks.
Pre-Portion Your Snacks: When I’m in the zone working on something, the last thing I want is to interrupt my flow to figure out a snack so I usually grab whatever is the most convenient (which usually comes in a crisp packet).
Pre-portioned snacks like nuts, yoghurt, or fruit make it easy to grab something that fits my macros without breaking my concentration.
Cook Once, Eat Twice (or More!): I’m all about efficiency, so I double or triple recipes whenever possible.
This way, I’ve got leftovers for lunches or quick dinners, and I don’t have to think about what to cook every single day.
Meal prep might take a little time upfront, but for someone like me, it pays off big time throughout the week.
Plus, there’s something so satisfying about opening the fridge and seeing a lineup of ready-to-go, macro-friendly meals. Check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘ for more tips on meal planning!
Keep It Simple: You Don’t Need to Be a Gourmet Chef
When it comes to meal planning, simplicity is your best friend—especially if you’re like me and need things to be straightforward.
You don’t need to create elaborate dishes or follow complicated recipes to eat well and hit your macros.
Stick to Basic Recipes: I focus on a handful of go-to meals that are easy to prepare and that I genuinely enjoy eating.
Things like grilled chicken with air-fried veggies, an easy stir-fry, or some chicken wraps are my go-to.
Use Versatile Ingredients: Choosing ingredients that can be used in multiple dishes throughout the week is a huge time-saver.
For example, one of my favourite meals is these leftover chicken tacos. We have these the day after a roast and they’re always a hit.
Embrace One-Pan or One-Pot Meals: These are lifesavers when you’re short on time or focus.
Sheet pan dinners, where you cook your protein and veggies all together, or one-pot stews are my go-to because they require minimal clean-up and keep things simple. I love the Rukmini’s Roasting Tin series!
Don’t Overcomplicate It: Remember, you don’t need to reinvent the wheel every time you cook.
Sometimes, the simplest meals—like scrambled eggs with spinach or a smoothie with protein powder, banana, and almond butter—are the most satisfying.
By keeping my meals simple, I find it easier to stick to my plan without feeling overwhelmed. Plus, it frees up mental space for more important things—like being a new mum!
Stay Flexible: Consistency Over Perfection
Life is unpredictable, and even the best-laid meal plans can go awry—especially when ADHD throws you a curveball. The key to long-term success is flexibility.
Don’t beat yourself up if you go over your carbs one day or miss your protein target another. It’s about consistency over time, not perfection in the moment.
Give Yourself Grace: I’ve learned that it’s important to give myself grace. If I have a day where I indulge a little more or don’t quite hit my macros, that’s okay.
What matters is getting back on track with my next meal and not letting one off day derail my progress.
Make Adjustments as Needed: If I find that my plan isn’t working for me—maybe it’s too restrictive or I’m not enjoying the foods I’ve chosen—I tweak it. Your meal plan should work for you, not the other way around.
Plan for the Unplanned: I keep a few go-to meals or snacks on hand for those days when things don’t go as planned. A stash of protein bars, healthy frozen meals, or a list of macro-friendly takeout options can help me stay on track without stressing out.
Remember the Bigger Picture: One off day won’t derail your progress. It’s your overall habits that make the difference. I focus on being consistent most of the time, and that’s what leads to results.
By staying flexible and not stressing over the small stuff, I’ve found that I’m much more likely to stick with my plan in the long run. Check out my post ‘The Importance of Consistency: Small Habits Lead to Big Results!‘ for more help on staying consistent!
Common Mistakes to Avoid
Before you go, let’s talk about a few common pitfalls that can trip you up on your journey to mastering meal planning by macros.
Awareness is half the battle, so let’s make sure you’re set up for success by avoiding these mistakes:
Not Eating Enough Protein
Seriously, protein is the key to feeling full, maintaining muscle, and supporting overall health.
It’s easy to underestimate how much protein your body actually needs, especially if you’re focused on cutting calories or following a plant-based diet.
But skimping on protein can lead to muscle loss, increased hunger, and less-than-optimal results from your workouts.
Obsessing Over Macros
While tracking and meal planning by macros is a powerful tool for reaching your health and fitness goals, it’s important to remember that food is fuel, not the enemy.
It’s easy to get caught up in the numbers—constantly worrying about hitting your exact macro targets or feeling guilty if you go slightly over or under.
Why It Matters: Obsessing over macros can lead to an unhealthy relationship with food, turning what should be a positive, empowering practice into a source of stress. This kind of all-or-nothing thinking can make it harder to stick to your plan in the long run.
How to Fix It: Use macros as a guide, not a strict rulebook. Focus on being consistent over time rather than perfect every day.
It’s okay to enjoy a meal without tracking it or having a few more biscuits—even if it doesn’t fit perfectly into your macro goals.
The key is balance and flexibility, not perfection.
Ignoring Micronutrients
While macros are important, they’re only part of the nutrition puzzle. Micronutrients—vitamins and minerals—are equally essential for your overall health.
It’s easy to focus so much on hitting your protein, carb, and fat goals that you forget about the importance of eating a variety of nutrient-rich foods.
Why It Matters: Micronutrients are essential for everything from immune function to bone health and energy production.
Without them, you might meet your macro goals but still feel sluggish, run-down, or experience other health issues.
How to Fix It: Eat a rainbow of colourful foods to cover your micronutrient bases. Incorporate plenty of fruits, vegetables, nuts, seeds, and whole grains into your diet.
Consider adding a multivitamin or specific supplements if you have gaps in your diet, but remember—real, whole foods should be your primary source of nutrition.
Remember, the goal is to nourish your body in a way that supports your health and happiness—not to get bogged down by numbers or overly restrictive rules.
Keep it balanced, keep it flexible, and most importantly, keep it enjoyable!
Wrapping It Up
Meal planning by macros might seem a bit overwhelming at first, but once you get the hang of it, it’s a total game-changer. You’ll have more control over your nutrition, feel more energised, and still get to enjoy your favourite foods—all while smashing your goals.
