Mindful Eating

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    7-Day Mediterranean Diet Plan for Beginners: A Simple & Delicious Guide

    Mediterranean Diet Plan

    Alright, love, let’s talk about the Mediterranean diet plan—AKA the one way of eating that’s stood the test of time without turning into some daft fad. No starving yourself, no counting every crumb, and definitely no sad little rice cakes pretending to be food. Just proper, delicious, life-giving grub.

    If you’re a total beginner and feeling a bit what on earth have I signed up for?—don’t worry, I’ve got you. You don’t have to overhaul your entire life overnight.

    That’s why we’re doing this 7-day Mediterranean diet plan, so you can ease into it without feeling like you’ve been thrown in at the deep end without a floatie.

    This isn’t about being perfect—it’s about making small, sustainable changes that actually stick. And trust me, once you start, you’ll wonder why you ever ate any other way.

    Plus, this plan is free, full of easy recipes, and packed with high-protein and low-carb options that help with losing weight meal ideas while keeping things simple.

    Let’s get cracking!

    Table of Contents

    What’s So Great About the Mediterranean Diet Plan Anyway?

    When I visited Rome in 2022, the difference in food culture hit me straight away. There was no rush, no eating on the go, no sad desk lunches. Every meal was an experience—fresh ingredients, simple yet incredible flavours, and people actually sitting down to enjoy their food.

    I remember watching locals linger over long lunches, chatting, laughing, and truly savouring every bite. It wasn’t about calories or restrictions; it was about balance, joy, and quality.

    That trip made me realise how much our approach to food back home is wrapped up in stress and speed, and it’s a big part of why I love the Mediterranean diet plan—it encourages you to slow down, eat real food, and actually enjoy it. It’s a way of eating that’s all about:

    cauliflower with green vegetable
    • Good, honest food – think fresh veggies, nuts, olive oil, fish, and whole grains.
    • Ditching ultra-processed nonsense – no sad, beige microwave meals here.
    • Enjoying your meals – food is meant to be savoury, satisfying, and social.
    • Living like you actually enjoy life – slowing down, moving more, eating with joy.

    And the best bit? You don’t have to be a millionaire chef to do it. It’s simple, affordable, and perfect for beginners.

    Plus, it’s naturally anti-inflammatory, making it a fantastic choice for long-term healthy eating.

    If you want to lose weight and love the idea of eating satisfying, nutrient-dense meals without obsessing over calories, you might also enjoy The Volumetrics Diet: Eat More, Weigh Less – Yes, Really!. It’s all about filling your plate with high-volume, low-calorie foods so you can eat more while still losing weight—because let’s be honest, nobody wants to feel deprived!

    Check it out here!

    Mediterranean Diet Plan Basics for Beginners

    Right, let’s keep this dead simple.

    What to Eat

    • Healthy fats – Olive oil, nuts, seeds, avocado. None of this “fat is bad” nonsense.
    • Loads of veg – The more colours, the better. Basically, eat the rainbow (no, not Skittles).
    • Lean proteins – Fish, chicken, beans, lentils. No need to eat like a bodybuilder, just keep it balanced.
    • Whole grains – Brown rice, whole wheat bread, quinoa. You don’t have to bin carbs, promise.
    • Dairy in moderation – A bit of cheese and yoghurt? Yes, please.

    What to Cut Down On

    • Ultra-processed junk – If it has more ingredients than a GCSE science experiment, maybe rethink it.
    • Sugary drinks – Your coffee doesn’t need to taste like a dessert.
    • Too much red meat – Have it, but don’t live off it. Balance, my friend.
    • Overly processed snacks – Ditch the beige biscuits, grab some nuts or fruit instead.
    sliced vegetables on white ceramic plate

    Mediterranean Diet Recipes

    Breakfast Recipes

    Shakshuka – A hearty dish of poached eggs nestled in a spicy tomato and pepper sauce. Perfect with a slice of crusty whole-grain bread.

    Blueberry Overnight Oats with Greek Yogurt – A no-cook recipe combining rolled oats, Greek yogurt, and fresh blueberries. Prepare it the night before for a quick, nutritious start.

    Pesto Eggs with Spinach on Toast – Eggs cooked in pesto served over sautéed spinach on whole-grain toast. A flavourful twist to your regular eggs on toast.

    three eggs on white ceramic plate beside brown ceramic mug

    Mozzarella, Basil & Zucchini Frittata – A light and fluffy frittata packed with zucchini, fresh basil, and mozzarella. Ideal for a protein-rich breakfast.

    Spinach & Egg Scramble with Raspberries – A quick scramble of eggs and spinach, paired with fresh raspberries and whole-grain toast. A balanced meal to fuel your morning.

    Tomato Toasts with Mint Yogurt and Sumac Vinaigrette – Toasted bread topped with a refreshing mix of mint-infused yogurt, juicy tomatoes, and a tangy sumac vinaigrette. A delightful combination of flavours and textures.

    Lemon Yogurt Parfaits with Berry Compote – A refreshing, high-protein Mediterranean breakfast, this parfait layers creamy lemon Greek yogurt, homemade berry compote, and crunchy granola. It’s quick, easy, and packed with nutrients for a perfect start to your day!

    Eating well is just one piece of the puzzle—how you start your day matters too. If you want to create a morning routine that sets you up for success, check out Rise and Shine: 19 Peaceful Habits for a Calm Start to Your Day. A slow, mindful morning pairs perfectly with the Mediterranean diet plan, helping you feel more balanced, energised, and ready to take on the day!

    Check it out here!

    Lunch Recipes

    Chopped Salad with Chickpeas, Olives & Feta – A quick and easy salad featuring chickpeas, cucumbers, olives, and feta, tossed in a garlicky oil and vinegar dressing. It’s both refreshing and satisfying.

    Baked Falafel Sandwiches – Enjoy crispy baked falafel patties tucked into pita bread with fresh veggies and a tangy tahini sauce. Perfect for a hearty lunch.

    Mediterranean Chickpea Salad – This vibrant salad combines chickpeas, cherry tomatoes, cucumbers, red onions, and parsley, all tossed in a zesty balsamic vinaigrette. It’s ready in just 15 minutes!

    sliced cucumber and green chili on white ceramic bowl

    Spicy Mediterranean Lunch Bowl – A flavourful bowl featuring a base of grains topped with roasted vegetables, chickpeas, and a spicy dressing. It’s vegan, gluten-free, and perfect for meal prep.

    Tuna Patties Fried in Olive Oil – These quick-to-make tuna patties require simple ingredients and are fried to perfection in olive oil. They’re versatile and can be paired with a side salad or tucked into a sandwich.

    Cauliflower Rice Bowls with Grilled Chicken – A healthy bowl featuring cauliflower rice topped with grilled chicken, feta, olives, and fresh veggies. It’s a light yet filling option for lunch.

    Easy Mediterranean Lunch Bowls – These customizable bowls are packed with fresh veggies, grains, and your choice of protein. They’re quick to assemble and perfect for meal prepping.

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    Dinner Recipes

    Sheet-Pan Honey Mustard Salmon & Vegetables – A tangy-sweet glazed salmon paired with a medley of roasted vegetables, all cooked together on a single sheet pan for easy preparation and clean-up.

    Greek Sheet Pan Salmon and Asparagus – A Greek-inspired dish featuring salmon and asparagus seasoned with herbs and lemon, baked together for a quick and nutritious meal.

    Spiced Duck Legs with Pear and Swede – A flavourful dish where duck legs are marinated in a blend of spices, then roasted with pear and swede for a savoury-sweet combination.

    Greek Potato Hash – A hearty and simple meal combining diced potatoes, lemon, onion, garlic, and chicken stock, topped with eggs and feta cheese, perfect for a comforting dinner.

    egg on pan

    Greek Spanakopita (Spinach Pie) – A classic Greek dish featuring layers of crispy phyllo dough filled with a savoury mixture of spinach, feta cheese, onions, and herbs. It’s a delightful combination of textures and flavours, perfect as a main course or side dish.

    Moroccan Chicken Tagine – A flavourful stew slow-cooked with tender chicken pieces, aromatic spices like cumin and coriander, vegetables, and dried fruits such as apricots or raisins. Traditionally prepared in a tagine pot, this dish offers a hearty and exotic taste of North African cuisine.

    Italian Eggplant Parmesan (Melanzane alla Parmigiana) – Layers of breaded and fried eggplant slices baked with rich tomato sauce, mozzarella, and Parmesan cheese. This comforting Italian classic is a delicious way to enjoy Mediterranean flavours in a hearty, meatless meal.

    Getting enough protein is key to feeling full and fuelling your body—especially on a Mediterranean diet plan. If you’re wondering how to hit your protein goals with ease, check out High-Protein Hacks: How to Reach 100g Without Even Trying for simple, no-fuss ways to boost your intake!

    Check it out here!

    Snack Ideas

    Greek Yogurt with Honey & Nuts – Thick Greek yogurt drizzled with honey and sprinkled with walnuts or almonds.

    Hummus & Veggies – Classic hummus served with cucumber, carrots, or bell pepper strips.

    Olives & Cheese – A mix of Kalamata or green olives with small cubes of feta or mozzarella.

    Hard-Boiled Eggs & Cherry Tomatoes – A protein-packed snack with juicy tomatoes on the side.

    Whole Wheat Pita & Tzatziki – A small portion of pita with creamy, garlicky tzatziki dip.

    Almonds & Dark Chocolate – A handful of raw almonds with a few squares of dark chocolate (85% cocoa).

    Mediterranean diet plan

    Medjool Dates with Nut Butter – A date stuffed with almond or peanut butter for a sweet and salty bite.

    Cucumber Slices with Feta & Oregano – Fresh cucumber rounds topped with feta crumbles and dried oregano.

    Avocado on Whole Grain Crackers – Mashed avocado with a sprinkle of sea salt and black pepper on crispbread.

    Roasted Chickpeas – Crunchy, spiced chickpeas roasted in olive oil and paprika.

    Dried Figs & Walnuts – A simple mix of dried figs and walnuts for a naturally sweet snack.

    Stuffed Grape Leaves (Dolmas) – Pre-made or homemade dolmas filled with rice and herbs.

    Ricotta & Berries on Toast – Whole grain toast with ricotta cheese and fresh berries.

    Sardines on Whole Wheat Crackers – Tinned sardines on crackers with a squeeze of lemon.

    Grocery List

    Produce

    • Onion (2)
    • Red bell peppers (2)
    • Garlic (10 cloves)
    • Parsley (1 bunch)
    • Spinach (1 large bunch or 16 oz frozen)
    • Basil (1 small bunch)
    • Cilantro (1 small bunch)
    • Mint (1 small bunch)
    • Scallions (3)
    • Shallots (2)
    • Red onion (2 large)
    • Yellow onion (2 large)
    • Cherry tomatoes (1 pint + 1 cup)
    • Heirloom tomatoes (3)
    • Tomatoes (2 cups)
    • Cucumber (2)
    • Zucchini (1 large)
    • Arugula (6 oz)
    • Cabbage (1 ½ cups)
    • Avocado (1)
    • Brussels sprouts (1 lb)
    • Asparagus (1 lb)
    • Swede (1 medium)
    • Pear (1 firm)
    • Carrots (2 large or 3 medium)
    • Medjool dates (as needed)
    • Lemon (3)
    • Lime (1)

    Dairy

    • Eggs (17)
    • Greek yogurt (3 ½ cups)
    • Cottage cheese (1 ¾ cups)
    • Feta cheese (½ cup + ¼ cup)
    • Mozzarella balls (⅔ cup)
    • Parmesan (as needed)
    • Ricotta cheese (as needed)
    • Sour cream (1 tbsp)

    Meat & Fish

    • Salmon fillets (4 x 5 oz + 1 ½ lb)
    • Boneless, skinless chicken breasts (1 lb)
    • Chicken thighs, bone-in, skin-on (8 pieces)
    • Duck legs (2)
    • Canned tuna (2 x 7 oz cans)
    • Sardines (as needed)

    Pantry Staples

    • Olive oil (about 1 cup total)
    • Canola oil (1 tsp)
    • Cooking spray
    • Maple syrup (2 tbsp)
    • Honey (3 tbsp)
    • Tahini (4 tbsp)
    • Dijon mustard (1 tsp)
    • Red-wine vinegar (2 tbsp)
    • Balsamic vinegar (1 tbsp)
    • Apple cider vinegar (1 tbsp)
    • All-purpose flour (⅓ cup + 2 tbsp)
    • Panko breadcrumbs (¼ cup)
    • Bread crumbs (⅓ cup)
    • Filo dough (1 package)
    • Whole-wheat wraps (4)
    • Whole-grain crackers (as needed)
    • Whole wheat pita (as needed)
    • Whole wheat or sourdough bread (6 slices)
    • Rolled oats (½ cup)
    • Quinoa (1 cup)
    • Pearl-size couscous or rice (4 cups)
    • Great Northern beans (1 ⅓ cans)
    • Chickpeas (3 cans + 1 ½ cups)
    • Kalamata olives (1 cup + ¼ cup + 12 whole)
    • Green olives (½ cup)
    • Stuffed grape leaves (dolmas) (as needed)

    Nuts & Seeds

    • Chia seeds (1 tbsp)
    • Walnuts (¼ cup)
    • Almonds (6 tbsp)
    • Sliced almonds (6 tbsp)

    Spices & Seasonings

    • Salt (as needed)
    • Black pepper (as needed)
    • Red pepper flakes (as needed)
    • Ground pepper (as needed)
    • Kosher salt (as needed)
    • Sea salt (½ tsp)
    • Cumin (1 ¼ tsp)
    • Smoked paprika (1 tsp)
    • Paprika (1 tsp)
    • Cayenne pepper (¼ tsp)
    • Sumac (¼ tsp)
    • Oregano (2 tsp dried)
    • Dill (2 tsp dried + ½ cup fresh)
    • Ginger (½ tsp)
    • Coriander (½ tsp)
    • Cinnamon (½ tsp)
    • Five-spice (1 tsp)
    • Chinese five-spice (1 tsp)

    Condiments & Extras

    • Pesto (2 tbsp)
    • Tomato paste (½ tsp)
    • Chopped tomatoes (2 x 15 oz cans)
    • Hummus (8 oz)
    • Tzatziki (as needed)
    • Honey mustard (3 tbsp)
    • Vanilla extract (2 tsp)
    • Sugar (2 tsp)
    • Raw cane sugar (3 tbsp)
    • Lemon zest (as needed)
    • Orange zest (1)

    Frozen Foods

    • Blueberries (12 oz fresh or ½ cup frozen)
    • Spinach (16 oz)

    Optional Items

    • Dark chocolate (as needed)
    • Vegetable broth (1-2 cups)
    • Milk (your choice – almond, oat, soy, or cow’s)

    The 7-Day Mediterranean Diet Plan

    Day 1

    Breakfast: Shakshuka with whole-grain bread
    Snack: Greek Yogurt with Honey & Nuts
    Lunch: Chopped Salad with Chickpeas, Olives & Feta
    Snack: Hummus & Veggies
    Dinner: Sheet-Pan Honey Mustard Salmon & Vegetables

    Day 2

    Breakfast: Blueberry Overnight Oats with Greek Yogurt
    Snack: Olives & Cheese
    Lunch: Baked Falafel Sandwiches
    Snack: Hard-Boiled Eggs & Cherry Tomatoes
    Dinner: Greek Sheet Pan Salmon and Asparagus

    Day 3

    Breakfast: Pesto Eggs with Spinach on Toast
    Snack: Whole Wheat Pita & Tzatziki
    Lunch: Mediterranean Chickpea Salad
    Snack: Almonds & Dark Chocolate
    Dinner: Spiced Duck Legs with Pear and Swede

    Day 4

    Breakfast: Mozzarella, Basil & Zucchini Frittata
    Snack: Medjool Dates with Nut Butter
    Lunch: Spicy Mediterranean Lunch Bowl
    Snack: Cucumber Slices with Feta & Oregano
    Dinner: Greek Potato Hash

    Mediterranean diet plan

    Day 5

    Breakfast: Spinach & Egg Scramble with Raspberries
    Snack: Avocado on Whole Grain Crackers
    Lunch: Tuna Patties Fried in Olive Oil
    Snack: Roasted Chickpeas
    Dinner: Greek Spanakopita (Spinach Pie)

    Day 6

    Breakfast: Tomato Toasts with Mint Yogurt and Sumac Vinaigrette
    Snack: Dried Figs & Walnuts
    Lunch: Cauliflower Rice Bowls with Grilled Chicken
    Snack: Stuffed Grape Leaves (Dolmas)
    Dinner: Moroccan Chicken Tagine

    Day 7

    Breakfast: Lemon Yogurt Parfaits with Berry Compote
    Snack: Ricotta & Berries on Toast
    Lunch: Easy Mediterranean Lunch Bowls
    Snack: Sardines on Whole Wheat Crackers
    Dinner: Italian Eggplant Parmesan (Melanzane alla Parmigiana)

    Food is just one part of a joyful life! For more ways to boost your well-being, check out 15 Happiness Tips That Will Make Life More Enjoyable and bring more balance and joy into your days.

    Check it out here!

    Beyond the Diet: Mediterranean Lifestyle Tips

    The Mediterranean diet isn’t just about food—it’s about how you live your life. You could eat all the olive oil in the world, but if you’re stressed out, sleep-deprived, and glued to your phone 24/7, you’re not exactly thriving. So, let’s talk about the other bits that make this lifestyle so great.

    1. Slow the Heck Down

    The Mediterranean way of life is all about savouring the moment. Sit down for meals, eat with people you love, and stop wolfing down sandwiches while answering emails. You deserve better than that.

    2. Move More, But Make It Fun

    No, you don’t need to live in the gym. The Mediterranean lifestyle is about natural movement—walking, stretching, dancing in the kitchen while you cook (bonus points if it’s to a cheesy 80s playlist).

    Mediterranean diet plan

    3. Stress Less

    Easier said than done, I know. But look, chronic stress wrecks your health, so take a leaf out of the Mediterranean book: laugh more, socialise, take a bloody break. Light a candle, have a bath, read a book—whatever chills you out.

    4. Sleep Like You Mean It

    You’re not a machine, love. If you’re running on fumes and caffeine, it’s going to catch up with you. Get a solid 7-9 hours of kip and watch your mood, metabolism, and general life improve.

    5. A Little Wine, Not a Whole Bottle

    A glass of red wine now and then? Great. Drinking like you’re at freshers’ week every weekend? Maybe not. Moderation is the key here.

    Final Tips & Encouragement

    This Mediterranean diet plan isn’t about perfection. It’s about making small, sustainable changes that actually stick. You don’t need to overhaul your entire life overnight or stress about getting every meal “just right.” Just focus on making better choices more often than not.

    Keep it simple. No faffy, overcomplicated recipes—just real food that nourishes your body and makes you feel good.

    Stick with it. You won’t turn into a Mediterranean goddess overnight, but give it 7 days, and I guarantee you’ll feel the difference. More energy, fewer cravings, better digestion, and a new appreciation for proper, delicious food.

    And remember—this Mediterranean diet plan is a way of life. Slow down, savour your meals, move more, stress less, and actually enjoy what you’re eating.

    So, are you ready to ditch restrictive diets and start embracing a way of eating that’s effortless, satisfying, and sustainable? Course you are. Let’s go!

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  • GLP-1 Getting Started

    5 Common Mistakes People Make on GLP-1 Medications (And How to Avoid Them)

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound can be a game-changer for weight loss, but just because your appetite is smaller doesn’t mean your diet doesn’t matter!

    If you’re making the wrong food choices, skipping meals, or ignoring key nutrients, you could be slowing down your results without even realising it.

    But don’t worry—I’ve got you! In this post, I’ll break down the biggest diet mistakes people make on GLP-1 medications and exactly how to fix them so you can lose weight efficiently, stay full, and feel your best.

    Table of Contents

    1. Not Eating Enough Protein

    One of the biggest mistakes people make on GLP-1 medications is not getting enough protein.

    Since Ozempic, Wegovy, and Mounjaro suppress appetite, you might be eating less overall, which means you need to prioritise protein even more.

    Why This Is a Problem:

    • Protein helps preserve muscle mass, especially during weight loss.
    • It keeps you fuller for longer, helping you avoid unnecessary snacking.
    • Low protein intake can lead to muscle loss instead of just fat loss.

    How to Fix It:

    • Aim for high-protein GLP-1 meals like lean meats, fish, eggs, Greek yoghurt, tofu, and legumes.
    • Incorporate whole food protein sources in every meal.
    • Use Glp1-friendly recipes that prioritise lean proteins over empty calories.

    Pro Tip: Try Zepbound meal ideas with protein-packed options like grilled chicken with roasted veggies or a Semaglutide-friendly omelette with cheese and spinach.

    2. Eating Too Few Calories

    Because GLP-1 medications reduce hunger, many people end up eating too little, thinking fewer calories = faster weight loss.

    But undereating can actually slow your metabolism, leaving you feeling sluggish and hitting plateaus.

    Why This Is a Problem:

    • Your body burns fewer calories when it senses too little food.
    • Low energy levels can make it harder to stay active.
    • Extreme calorie restriction can lead to binge eating later on.

    How to Fix It:

    • Follow a balanced meal plan and try to eat 5 small meals a day to spread your intake throughout the day.
    • Eat nutrient-dense meals that provide energy while keeping portions manageable.
    • Try a Volumetrics diet meal plan, which focuses on high-volume, low-calorie foods that keep you full.
    cauliflower with green vegetable

    3. Overeating Processed & Sugary Foods

    Some people think GLP-1 medications let them eat whatever they want and still lose weight—but unfortunately, that’s not how it works!

    If you fill up on processed foods, you could slow progress and trigger unnecessary cravings.

    Why This Is a Problem:

    • Ultra-processed foods spike blood sugar levels and lead to crashes.
    • Sugary snacks don’t keep you full, making you eat more later.
    • Processed foods often lack essential nutrients like fibre, protein, and healthy fats.

    How to Fix It:

    • Choose whole food protein sources over processed alternatives.
    • Swap sugary snacks for something like Greek yoghurt with berries or protein smoothies.

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    GLP-1 Medications

    4. Ignoring Hydration

    GLP-1 medications slow digestion, which means drinking enough water is crucial to prevent constipation, dehydration, and nausea.

    Many people don’t realise they’re not drinking enough until they start feeling sluggish.

    Why This Is a Problem:

    • Dehydration makes you feel hungrier, even when you’re not.
    • It can cause headaches, fatigue, and slow digestion.
    • Proper hydration helps your body metabolise fat more efficiently.

    How to Fix It:

    • Drink at least 2–3 litres of water daily.
    • Add electrolytes if you feel fatigued.

    Pro Tip: Keep a water bottle with you at all times and aim for hydration-focused meals, like soups, smoothies, and water-rich fruits.

    5. Not Prioritising Fibre Intake

    Since GLP-1 medications slow down digestion, eating low-fibre foods can lead to constipation and bloating.

    Fibre keeps your gut happy, helps control blood sugar levels, and makes you feel fuller for longer.

    Why This Is a Problem:

    • Low fibre intake leads to sluggish digestion.
    • You may feel bloated, constipated, or uncomfortable.
    • A lack of fibre causes blood sugar spikes, affecting weight loss.
    sliced fruit and kiwi on plate

    How to Fix It:

    • Increase fibre gradually – Avoid bloating by slowly adding more fibre-rich foods.
    • Try fibre supplements if needed – Psyllium husk or Benefiber can help meet daily needs.
    • Choose whole grains – Swap white rice and bread for quinoa, brown rice, or whole wheat options.

    Pro Tip: Add avocados, leafy greens, and legumes to support digestion and boost satiety.

    Next Steps:

    Still not sure which one is right for you?

    Final Thoughts

    Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work. You still need to fuel your body properly if you want to feel good, stay energised, and actually see long-term results.

    Think of it like this: You’ve been handed the keys to a Ferrari, but if you chuck in the wrong fuel—skipping meals, eating too much junk, or ignoring basic nutrition—you’re not going to get very far.

    You’ll be sat there, wondering why your energy is in the gutter and why you’re feeling sluggish. No, it’s not the meds—it’s what’s on your plate!

    So here’s the plan: prioritise protein like it’s your best friend, because it’ll keep you full and stop your muscles from disappearing. Eat enough calories so your metabolism doesn’t go on strike. Ditch the ultra-processed stuff and go for whole foods that actually do something for your body. Drink your water, because dehydration is not the vibe. And for the love of all things good, get that fibre in—your gut (and the toilet) will thank you.

    This isn’t about being perfect. It’s about making small, smart choices that add up. You’re already doing the hard part by taking action—now let’s fine-tune things so you can feel amazing, stay consistent, and smash your weight loss goals.

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    GLP-1 Medications

    Studies

    GLP-1 medications like Ozempic, Wegovy, and Mounjaro are highly effective for weight loss but require dietary adjustments to maximise results (Kute et al., 2024).

    Protein intake is crucial during weight loss on GLP-1 medications to prevent muscle loss, as these drugs reduce overall appetite (Mazzaferro et al., 2024).

    Eating too few calories can slow metabolism, reduce energy levels, and lead to plateaus in weight loss (Kute et al., 2024).

    Processed and sugary foods spike blood sugar, trigger cravings, and hinder weight loss progress on GLP-1 medications (Mazzaferro et al., 2024).

    Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).

    Fibre intake is essential to avoid constipation and support gut health, as these medications delay gastric emptying (Mahase, 2023).

  • GLP-1 Nutrition

    The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss

    GLP-1 MEAL PLAN

    If you’re on Mounjaro, Zepbound, Wegovy, or Ozempic, you already know that these GLP-1 medications are game-changers for losing weight. But there’s one big question: What can I eat? With a slowed-down digestion and a reduced appetite, you need a GLP-1 meal plan that makes every bite count.

    That means high-protein, nutrient-dense, and easy-to-digest meals that won’t leave you feeling sluggish or nauseous.

    Whether you’re looking for meals while on Wegovy, a semaglutide diet, or a sample meal plan to help you stay on track, this free 7-day meal plan has got you covered.

    This isn’t some restrictive 1200 calorie low carb meal plan that leaves you starving. Nope. We’re aiming for at least 1500 calories per day—enough to keep you full, fuelled, and feeling good while still helping with losing weight.

    Plus, I’ve included vegan and vegetarian meal ideas, so there’s something for everyone!

    Table of Contents

    How to Eat on Mounjaro, Zepbound, Wegovy, and Ozempic Without Feeling Awful

    Before diving into this easy meal plan for the week, here are some must-know tips:

    Prioritise protein – Whether you’re following a high protein day plan or a macro meal plan for women, protein is key. It prevents muscle loss, stabilises blood sugar, and keeps you full longer.

    Stay hydrated – Slowed digestion can lead to constipation and dehydration. Aim for two litres of water daily, and if you feel dizzy, consider adding electrolytes.

    Fibre is essential – The volumetrics diet meal plan concept works here: eating high-fibre, high-volume foods keeps you full while helping digestion. Think veggies, legumes, and whole grains (I have a whole guide to the Volumetrics Diet here).

    Avoid greasy, heavy foods – A semaglutide diet works best when you stick to lean proteins, whole foods, and easy-to-digest meals. A greasy burger might sound great until nausea kicks in.

    Small, balanced meals work best – You might find that three meals and one snack suit you better than big meals.

    Now, let’s get into the 7-day meal plan.

    Nausea making meals hard? These food fixes help.

    A Quick Note Before We Dive In

    I don’t usually do meal plans because, honestly? I find them a bit restrictive. Life isn’t that predictable, and trying to follow a strict plan to the letter can feel overwhelming.

    Instead, I prefer to focus on flexible, balanced eating that actually fits into real life.

    That said, I know that when you’re on GLP-1 medications, it can be hard to figure out what to eat—especially when your appetite is unpredictable and some foods suddenly feel off-limits.

    So, think of this 7-day GLP-1 meal plan as a starting point. It’s here to give you easy, high-protein meal ideas that you can mix and match, rather than something you have to follow rigidly.

    Use it as inspiration to build meals that work for you, adapt portion sizes as needed, and don’t be afraid to swap in your favourite foods.

    Now, let’s get to the good stuff—meals that keep you full, fuelled, and feeling your best!

    7-Day GLP-1 Meal Plan

    Each day includes high-protein, fibre-packed meals that fit a semaglutide diet. Plus, I’ve added vegan and vegetarian options for those looking for Wegovy meal ideas that don’t rely on animal protein.

    Want a ready-made shopping list? Here’s your go-to grocery guide.

    Day 1: High-Protein & Satisfying

    • Breakfast: Greek yogurt (150g) with chia seeds (1 tbsp), strawberries (½ cup), and a drizzle of honey (1 tsp) (300 kcal)
    • Lunch: Grilled chicken (100g) with quinoa (½ cup), roasted Brussels sprouts (½ cup), and lemon dressing (450 kcal)
    • Dinner: Baked salmon (120g) with mashed sweet potato (½ cup) and steamed green beans (500 kcal)
    • Snack: 1 boiled egg and 10 almonds (250 kcal)

    Vegetarian Alternative: Swap salmon for baked tofu with sweet potato

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    GLP-1 MEAL PLAN

    Day 2: Balanced & Light

    • Breakfast: Scrambled eggs (2) with spinach (½ cup) and whole grain toast (1 slice) (350 kcal)
    • Lunch: Lentil soup (1 cup) with whole grain crackers (4) and a side salad with olive oil dressing (450 kcal)
    • Dinner: Turkey mince (120g) stir-fried with bell peppers and brown rice (½ cup) (500 kcal)
    • Snack: Greek yogurt (100g) with pumpkin seeds (1 tbsp) (200 kcal)

    Vegan Alternative: Swap turkey for stir-fried tempeh

    Day 3: Easy & Nutrient-Dense

    • Breakfast: Protein smoothie with banana, protein powder, almond milk, and flaxseeds (350 kcal)
    • Lunch: Chickpea salad (1 cup) with feta, cucumber, and olive oil dressing (450 kcal)
    • Dinner: Grilled cod (120g) with roasted courgettes and quinoa (½ cup) (500 kcal)
    • Snack: 1 boiled egg and half an avocado (200 kcal)

    Vegan Alternative: Swap cod for grilled tofu or tempeh

    Day 4: Hydrating & Energy-Boosting

    • Breakfast: Overnight oats (½ cup) with almond milk, chia seeds, and mixed berries (350 kcal)
    • Lunch: Grilled chicken (100g) with roasted butternut squash (½ cup) and spinach (450 kcal)
    • Dinner: Baked tofu (100g) with stir-fried broccoli, peppers, and brown rice (½ cup) (500 kcal)
    • Snack: Cottage cheese (100g) with a handful of walnuts (200 kcal)

    Hate cooking every day? This prep-once plan is a game-changer.

    Day 5: Comforting & Protein-Packed

    • Breakfast: Cottage cheese (100g) with honey (1 tsp) and whole grain toast (350 kcal)
    • Lunch: Turkey and avocado wrap with whole wheat tortilla and side salad (450 kcal)
    • Dinner: Grilled shrimp (120g) with roasted cauliflower and quinoa (½ cup) (500 kcal)
    • Snack: Greek yogurt (100g) with sunflower seeds (1 tbsp) (200 kcal)

    Vegan Alternative: Swap shrimp for chickpeas or tofu

    sliced vegetables on white ceramic plate

    Day 6: Light but Filling

    • Breakfast: Scrambled eggs (2) with smoked salmon (50g) and a whole grain cracker (350 kcal)
    • Lunch: Black bean and quinoa bowl with tomatoes, avocado, and olive oil dressing (450 kcal)
    • Dinner: Grilled chicken (120g) with roasted aubergine and brown rice (½ cup) (500 kcal)
    • Snack: 1 boiled egg and 10 cashews (200 kcal)

    Vegan Alternative: Swap eggs for vegan protein shake

    Day 7: Balanced & Energising

    • Breakfast: Greek yogurt (150g) with almond butter (1 tsp) and blueberries (½ cup) (350 kcal)
    • Lunch: Tuna salad with avocado, cucumber, and olive oil dressing with whole grain crackers (450 kcal)
    • Dinner: Baked salmon (120g) with mashed sweet potato (½ cup) and steamed green beans (500 kcal)
    • Snack: Hummus (2 tbsp) with carrot and cucumber sticks (200 kcal)

    Vegan Alternative: Swap tuna for chickpeas or lentils

    How to Make This GLP-1 Meal Plan Work for You

    1. Meal prep ahead – Prepping proteins, grains, and veggies makes sticking to your plan easy. See my post on GLP-1 Meal Prep Hacks!
    2. Stay flexible – If you feel full faster, adjust portion sizes but prioritise protein.
    3. Hydration is key – If you feel sluggish, it’s probably dehydration creeping up.
    4. Listen to your body – You may need fewer meals or smaller portions than before starting Mounjaro, Zepbound, Wegovy, or Ozempic.

    This 7-day GLP-1 meal plan is packed with high-protein, fibre-rich, easy-to-make recipes to help you feel your best while losing weight.

    Next Steps:

    Want to make food choices even easier?

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Grocery List to stock your fridge with everything you’ll need — no guesswork, no overwhelm.
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    Whether you’re looking for a Wegovy diet meal plan, Ozempic diet menu, or high protein day plan, these free meal ideas will keep you on track. And if you want a different meal plan with full recipes – download my free ebook!

    📌 Pin this for later! ⬇

    Studies

    GLP-1 receptor agonists like Wegovy and Ozempic help with weight loss by reducing appetite and slowing digestion, making dietary choices crucial (Kute et al., 2024).

    Protein intake is essential to prevent muscle loss and maintain satiety while on GLP-1 medications (Locatelli et al., 2024).

    Hydration is critical as GLP-1 medications can cause slowed digestion and increase the risk of constipation (Mahase, 2023).

    High-fibre foods aid digestion and help maintain satiety, aligning with the volumetrics diet concept (Mazurek et al., 2023).

    Avoiding greasy and heavy foods is important as these can worsen nausea and gastrointestinal discomfort on GLP-1 medications (Mahase, 2023).

    Smaller, more frequent meals can be easier to digest and prevent discomfort due to delayed gastric emptying (Głuszczyk et al., 2024).

    A balanced approach to weight management, including nutrition and exercise, is crucial for sustaining weight loss and muscle retention (Locatelli et al., 2024).

  • Weight Loss

    The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)

    Volumetrics Diet

    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
    • What to eat (and what to ditch)
    • Simple tips to get started today

    Let’s dive in, shall we?

    Table of Contents

    What Is the Volumetrics Diet?

    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.

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    Foods to Eat (and Avoid) on the Volumetrics Diet

    Now, let’s get into the good stuff—what you should be piling onto your plate and what needs to make a swift exit from your kitchen.

    🍏 Category 1: Eat Freely (a.k.a. the MVPs of weight loss)

    These High Volume Foods are super low in calories but take up loads of space, so you can eat massive portions without a worry:

    • Non-starchy vegetables (Low Glycemic Diet friendly options like lettuce, cucumber, tomatoes, peppers, spinach)
    • Fruits with high water content (watermelon, oranges, strawberries, grapefruit)
    • Lean proteins (chicken breast, turkey, egg whites, tofu)
    cauliflower with green vegetable

    🥑 Category 2: Eat in Moderation (because balance is key)

    Slightly higher in calories but still great choices:

    • Whole grains (Low Calorie Carbs like brown rice, quinoa, whole-wheat pasta)
    • Legumes (chickpeas, lentils, beans)
    • Lean meats (beef, pork, oily fish like salmon)
    • Low-fat dairy (Greek yoghurt, cottage cheese)

    📌 Pin this for later! ⬇

    🧀 Category 3: Limit (don’t get carried away)

    Higher in calories but fine in small amounts:

    • Cheese (a tiny bit is fine, but we all know how easy it is to eat an entire block)
    • Nuts & seeds
    • Avocados (delicious but don’t act like you haven’t smashed a whole one onto toast before)
    a person is holding a piece of food in their hand

    🍩 Category 4: Rarely Eat (sorry, but it’s for your own good)

    These foods are small but deadly (in calorie terms, anyway). If you’re serious about staying full and losing weight, keep these as occasional treats:

    • Fried foods
    • Processed snacks (crisps, biscuits, chocolate bars)
    • Sugary drinks (you will get more satisfaction from eating your calories than drinking them)

    The takeaway? Load up on Volume Foods, Low Cal High Volume Recipes, and Volume Diet Recipes while limiting calorie-dense options.

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    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).

    Final Thoughts

    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.

    📌 Pin this for later! ⬇

    volumetrics diet
  • Nutrition

    Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

    Boost Metabolism

    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).
    Table of Contents

    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:

    1. Basal Metabolic Rate (BMR): The calories your body burns at rest (keeping your heart pumping, brain ticking, and lungs breathing).
    2. Thermic Effect of Food (TEF): Calories burned digesting meals. Protein-packed foods have the highest thermic effect, making them top-notch metabolism foods.
    3. Activity Thermogenesis: Calories burned through movement, from workouts to fidgeting.

    If you want to speed up metabolism, focus on building muscle, and incorporating metabolic boosting foods 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:

    salad on bowl

    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%.
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    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.

    📌 Pin this for later! ⬇

    boost metabolism

    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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    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!

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    Final Thoughts: Fuel Your Body, Burn Fat Fast

    To boost metabolism isn’t about quick fixes—it’s about building habits that last.

    By including these metabolism boosting foods and drinks in your diet, you’ll naturally support fat burning, energy, and metabolic health.

    Combine that with strength training and smart tools like Lumen, and you’ll be on your way to a stronger, healthier you.

    Now, go on and give these superfoods for metabolism a try—you’ve got this!

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  • GLP-1 Nutrition

    8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    So, you’re on GLP-1 medications—whether that’s Ozempic, Wegovy, or another semaglutide—and you’re smashing it! But then, bam: a dodgy stomach, bloating, or feeling like you’ve eaten a bowling ball. Sound familiar? That’s where knowing what NOT to eat comes in handy.

    Before we dive into it, here’s a quick confession: I haven’t taken GLP-1 medications myself. I lost 80lbs by adopting small, sustainable healthy habits that I could stick to long-term. But I’ve spent a lot of time researching GLP-1 medications to stay up to date with the latest weight loss techniques.

    Whether it’s a traditional approach or the latest science-backed methods, I’m all about helping you find what works for you.

    And here’s something I’ve learned along the way: no food is completely off-limits. Yep, you heard me! Life is too short to say “never” to your favourite treats.

    The key is moderation. If you fancy chips or a slice of cake now and then, go for it! Just keep it balanced, and you’ll be golden.

    This isn’t about restriction—it’s about learning what helps you thrive while avoiding those “ugh, why did I eat that?” moments.

    Table of Contents

    1. High-Fat, Greasy Foods: The Stomach Bombs

    Look, I love chips as much as the next person, but those deep-fried beauties can turn your GLP-1 journey into a greasy nightmare. High-fat, greasy foods are hard to digest, especially when medications like Ozempic slow your stomach emptying.

    The result? Nausea, bloating, and a whole lot of regret.

    Examples to dodge: Fried chicken, takeaway fish and chips, anything slathered in butter.

    Better options: Grilled salmon, roasted veggies with a drizzle of olive oil, or air-fried chips if you’re feeling fancy. These make fab additions to your GLP-1 diet meals!

    Pro Tip: If you’re craving a cheeky portion of chips, have a small one and enjoy every bite. It’s all about balance, not banishment!

    Wondering what to eat? This meal plan sorts you out.

    2. High-Sugar, Processed Foods: The Sneaky Saboteurs

    That cheeky slice of cake might seem harmless, but high-sugar foods can spike your blood sugar and leave you feeling knackered.

    GLP-1 meds already help balance your blood sugar, so piling on the sweets is like asking for a rollercoaster ride you didn’t queue for.

    Examples to dodge: Doughnuts, fizzy drinks, sugar-loaded cereals.

    Better options: Fresh berries with Greek yoghurt, or a homemade protein ball. Delicious and effective for your Wegovy diet.

    Pro Tip: If cake is calling your name, pair a smaller slice with some protein or healthy fats to keep your energy steady. Win-win!

    3. Carbonated Drinks: The Bloat Monsters

    Fancy a fizzy drink? Hold that thought. Carbonated beverages can leave you bloated and uncomfortable—especially when your GLP-1 meds already slow digestion.

    Bloating plus nausea? No thanks.

    Examples to dodge: Fizzy sodas, sparkling water (yes, even the posh ones).

    Better options: Still water with a splash of lemon or herbal teas. Hydration never tasted so good, eh?

    Pro Tip: Love a fizzy treat? Enjoy it sparingly and see how your body reacts—it might be worth it for a little sparkle in your day!

    4. Large, Heavy Meals: The Overload

    We’ve all been there—a giant roast dinner that leaves you feeling like you need a lie-down. But here’s the thing: GLP-1 medications slow gastric emptying, so big meals can feel extra heavy.

    Portion control is your new best friend.

    Examples to dodge: Oversized pasta bowls, three-course meals that’d feed a small village.

    Better options: Stick to a “5 meals a day plan” with smaller portions, like grilled chicken and roasted veg for a semaglutide dinner idea. Keeps you full without the food coma!

    Pro Tip: Love a hearty meal? Split it up into smaller portions and savour it across the day. No deprivation, just clever planning.

    Want food that’s fridge-ready and nausea-safe? Try this easy meal prep guide.

    📌 Pin this for later! ⬇

    5. Spicy Foods: The Stomach Agitators

    As much as I love a spicy stir-fry, too much heat can irritate your stomach—especially if you’re already feeling a bit queasy on GLP-1s.

    Let’s save the spice for another time, shall we?

    Examples to dodge: Hot curries, chilli sauces, extra spicy snacks.

    Better options: Milder dishes like a ginger and turmeric chicken soup. Warm, comforting, and easy on the tummy—perfect for your GLP-1 lunch ideas.

    Pro Tip: Can’t resist a bit of spice? Keep it mild and build up slowly—your stomach will thank you.

    6. Alcohol: The Fun Sponge

    I know, I know—a cheeky glass of wine sounds lovely. But alcohol can mess with blood sugar levels and exacerbate dizziness or nausea.

    Not ideal when you’re trying to stick to an Ozempic meal plan.

    Examples to dodge: Wine, cocktails, beer.

    Better options: Mocktails! Try sparkling water with fresh lime and mint. Fancy and functional.

    Pro Tip: Want a drink? Opt for lower-alcohol options and savour it slowly. Cheers to moderation!

    7. Artificial Sweeteners: The Belly Bloaters

    Sugar-free sounds great until your stomach starts gurgling like a washing machine.

    Artificial sweeteners can upset your gut, so proceed with caution.

    Examples to dodge: Diet sodas, sugar-free gum, and certain “low-calorie” snacks.

    Better options: Sweeten your GLP-1 meals naturally with a bit of honey or stevia. Easy peasy!

    Pro Tip: Craving a sugar-free treat? Try it out and see how your body reacts—your gut will tell you if it’s a no-go.

    Need high-protein bites that don’t upset your stomach? This snack list has you covered.

    8. Refined Carbs: The Energy Vampires

    White bread, pastries, and plain pasta are sneaky little devils. They give you a quick energy hit but leave you ravenous soon after—exactly what your GLP-1 meds are trying to avoid.

    Examples to dodge: White toast, croissants, and instant noodles.

    Better options: Whole grains like quinoa or brown rice, paired with lean protein. Perfect for low-GI meal prep that fuels your day!

    Pro Tip: Love white bread? Pair it with protein or swap it out for sourdough—it’s a happy medium that’s kinder to your energy levels.

    Final Thoughts

    At the end of the day, no food is completely off-limits. Life is about enjoying your meals while on Wegovy, Ozempic, or any GLP-1 medication—not living in fear of your favourite treats.

    With a bit of moderation and clever swaps, you can still enjoy all the foods you love while staying on track.

    So go on, enjoy those GLP-1-friendly meals, experiment with recipes for Wegovy or Ozempic diets, and make choices that make you feel amazing.

    Next Steps:

    Now that you know what to avoid, let’s focus on what to eat.

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Meal Plan for a full week of easy, protein-packed, nausea-friendly meals designed to help you stay consistent — even on low appetite days
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    You’re doing brilliantly—and I’m cheering you on every step of the way!

    📌 Pin this for later! ⬇

  • Nutrition

    13 Common Unhealthy Diet Habits (and How to Fix Them!)

    Common mistakes that lead to an unhealthy diet and how to fix them.

    Let’s be real—feeling stuck in the cycle of an unhealthy diet can feel like being caught in a food tornado.

    You’ve got habits you know aren’t doing you any favours, but figuring out where to start? That’s a whole different ballgame.

    Maybe you skip meals because life’s a whirlwind, or you find yourself devouring an entire pizza after a long day at work.

    It’s easy to feel overwhelmed, isn’t it?

    Here’s the good news: you don’t need to be perfect. Small, manageable changes can have a massive impact.

    Trust me, you’re just a few tweaks away from creating a healthier and more balanced relationship with food.

    So, let’s dive into 13 common unhealthy diet habits and, more importantly, how to fix them—one simple step at a time.

    Table of Contents

    1. Skipping Breakfast

    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.

    Ever wondered how to bring the wisdom of ancestral nutrition into your busy, modern life? Don’t miss ‘11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle‘ for practical tips you can start using today!

    3. Eating Out Too Often

    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!

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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.

    Feeling overwhelmed and wondering how your diet affects stress? Check out ‘Cortisol Diet 101: Your Guide to Balancing Stress Hormones‘ for easy tips to support your body and mind!

    5. Late-Night Binging

    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.

    📌 Pin this for later! ⬇

    Visual guide to breaking free from an unhealthy diet cycle.

    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.

    Foods often mistaken as healthy but part of an unhealthy diet.

    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.

    Think you’re eating healthy but not seeing results? Don’t miss ‘10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes‘ to uncover sneaky culprits in your diet!

    8. Skipping Meals

    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.

    Wondering how to improve your gut health for better well-being? Check out ‘Happy Gut, Happy Life: Easy Tips for Gut Healing‘ and start feeling your best today!

    10. Impulse Grocery Shopping

    We’ve all been there—popping into the shop for “just one thing” and leaving with a trolley full of snacks you didn’t need.

    Impulse shopping often leads to a kitchen stocked with treats but no real meals.

    Fix it: Plan your meals for the week and shop with a list. And whatever you do, don’t shop hungry—it’s a recipe for disaster.

    Why it matters: Sticking to a plan means you’ll have everything you need for balanced, healthy meals, and you’ll waste less food (and money).

    Struggling to plan balanced meals without the stress? Don’t miss ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘ to simplify your mealtime routine!

    11. Mindless Eating

    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.

    📌 Pin this for later! ⬇

    Healthy meals prepared with fresh ingredients for a balanced diet plan.

    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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    It’s greatly appreciated and helps me keep delivering helpful, motivational (and free!) content.

    Support the Blog!

    Let’s Wrap This Up

    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!

    📌 Pin this for later! ⬇

    Simple food swaps for a healthier lifestyle and better eating habits.
  • Nutrition

    Happy Gut, Happy Life: Easy Tips for Gut Healing

    Here’s something you may not believe: your gut is basically the control centre of your whole body—your energy, your mood, even your skin. So if your stomach feels more like a warzone than a happy camper, it’s time to roll up your sleeves and sort it out. Don’t worry; I’ve got you covered with gut healing recipes, foods that’ll love your tummy back to health, and plenty of tips to get you started.

    Grab a cuppa, and let’s chat about how to heal your gut the easy way—without turning your kitchen into a science lab.

    Whether you’re here for some soupy goodness, snacks on-the-go, or a gut-friendly diet plan, we’re about to make your gut feel so good it’ll be singing.

    Let’s get started!

    gut healing

    What’s All This Fuss About Gut Health Anyway?

    Your gut is home to trillions of bacteria (don’t panic, they’re mostly good ones).

    A healthy gut biome means better digestion, less bloating, and fewer awkward tummy grumbles in meetings.

    But if your diet’s been more “crisps and energy drinks” than “leaky gut diet plan,” you might be overdue for a reset.

    Here’s how to spot the signs your gut’s crying out for help:

    • Bloating that makes you feel like a balloon animal.
    • Tiredness you can’t shake.
    • Skin playing up like a stroppy teenager.
    • Feeling “meh” all the time.

    Sound familiar?

    No worries. We’re about to fix that.

    Step-by-Step: How Good Bacteria and Fibre Work Together to Heal Your Gut

    Step 1: Understand Your Gut’s VIPs – Probiotics

    First, meet the probiotics—your gut’s little superheroes.

    These are the good bacteria that live in your digestive system, helping with everything from breaking down food to boosting your immune system.

    They even have a say in your mood!

    But like any superhero team, they need the right conditions to do their best work.

    gut healing Meals and snacks to heal your gut, featuring fruits good for digestion and fibre-rich foods.

    Probiotic-rich foods like yoghurt, kimchi, and kombucha deliver these good bacteria straight into your gut.

    Think of them as reinforcements for your gut army.

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    Step 2: Feed the Probiotics – Enter Prebiotics

    Now, let’s talk about prebiotics—the fibre-rich foods that feed your probiotics.

    Prebiotics aren’t bacteria themselves; they’re essentially food for the good bacteria already in your gut. Without prebiotics, probiotics can’t thrive.

    Some top prebiotic foods include:

    • Bananas
    • Garlic
    • Onions
    • Oats
    • Asparagus

    Prebiotics are like the fertiliser that keeps your gut garden blooming.

    Step 3: Combine Prebiotics and Probiotics for Gut Harmony

    For the ultimate gut health combo, pair prebiotics and probiotics in your diet.

    This dynamic duo works together to keep your microbiome balanced and your digestion smooth.

    Step 4: Keep Things Moving with Fibre

    Fibre is your gut’s best friend. It doesn’t just feed your probiotics; it also keeps your digestive system running like clockwork.

    Aim for plenty of fruits, veggies, and whole grains in your meals.

    Fibre helps your body absorb nutrients more effectively and reduces bloating.

    Foods and drinks designed to support gut health and reset your digestion.

    Pro Tip: Don’t forget to hydrate! Fibre needs water to do its job properly.

    Looking for more foods to support your gut and overall health? Check out my list of the top 10 cholesterol-lowering foods to add to your diet!

    Step 5: Maintain the Balance

    Your gut is happiest when it’s balanced.

    Keep your gut in check by sticking to a diet full of whole foods, fermented foods, and plenty of fibre.

    📌 Pin this for later! ⬇

    GUT HEALING

    Easy Tips to Start Healing Your Gut

    Cut Back on Sugar and Processed Foods

    Look, I’m not saying you can’t have the occasional chocolate biscuit, but sugar and processed foods are like throwing a house party in your gut—chaos.

    • Limit fizzy drinks and swap them for gut-friendly options like kombucha or a DIY gut health drink.
    • Choose natural snacks like nuts or fruit over crisps and sweets.

    Your gut biome will be happier than a kid in a sweet shop—but the healthy kind, of course.

    Think your diet is gut-friendly? You might be surprised! Check out my post on common diet mistakes and uncover 10 ‘healthy’ foods to avoid!

    Breakfast, Drinks, and Snacks That Love Your Gut

    Start your day right with breakfast recipes packed with stomach-healing foods. Here are a few ideas:

    • Super Gut Smoothie: Blend spinach, banana, Greek yoghurt, and a sprinkle of flaxseed.
    • Overnight oats: Mix oats, almond milk, and berries for an easy gut-healing recipe.
    • DIY gut health drink: Warm water with lemon and ginger. Simple but effective.
    A focus on gut healing foods, including easy recipes for better digestion.

    Snacks? Grab nuts, a bit of dark chocolate, or apple slices with almond butter. These are all part of a healthy gut diet.

    Struggling to get enough protein while healing your gut? Don’t miss my high-protein hacks to hit 100g effortlessly—it’s easier than you think!

    Soup, Glorious Soup

    When in doubt, make soup.

    It’s comforting, easy to digest, and perfect for healing your gut. Try these gut-cleaning recipes:

    • Bone broth soup: Packed with collagen, it’s a superstar for your stomach lining. Try this one from Modern Food Stories: Tastiest Healing Chicken Bone Broth
    • Carrot and ginger soup: A creamy bowl of goodness, bursting with healing herbs. I love this one from Love & Lemons: Carrot Ginger Soup
    • Miso soup: A fermented wonder for your gut biome. Here’s one from one of my all-time favourite recipe sites – The Minimalist Baker: 15-Minute Miso Soup with Greens and Tofu

    Soups are not only perfect for a leaky gut diet but also great for warming you up on chilly evenings.

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    Daily Habits for a Healthy Gut

    Let’s not stop at food. Here’s the protocol for keeping your gut happy, day in and day out:

    1. Chew your food properly: Yes, it’s boring, but your gut will thank you.
    2. De-stress like a boss: Stress messes with your microbiome. Try yoga or mindfulness.
    3. Sleep it off: Your gut heals while you snooze, so get those 7-9 hours.
    4. Move your body: Exercise keeps things flowing (literally). A brisk walk will do wonders.
    Essential tips for creating a healthy gut diet and improving overall wellness gut healing

    Did you know stress can mess with your gut health? Check out my guide to the Cortisol Diet for tips on balancing stress hormones!

    Supplements and a 30-Day Gut Cleanse Plan

    If you’re ready to level up, consider adding probiotics and digestive enzymes to your diet.

    These supplements can turbocharge your gut-healing journey.

    Want a reset? Try a 30-day gut cleanse:

    • Week 1: Focus on gut-healing soups and easy recipes.
    • Week 2: Introduce fermented foods and herbal teas.
    • Week 3: Cut out processed junk and fizzy drinks.
    • Week 4: Celebrate your progress with a gut-friendly treat, like a fruity smoothie.

    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!

    You’ve Got This!

    Healing your gut doesn’t have to mean giving up everything you love.

    It’s about balance, finding the foods that work for you, and creating meals that make your taste buds and tummy happy.

    Whether you’re sipping on a gut-cleansing drink, munching on healthy gut recipes, or tucking into soups to heal your gut, every step counts.

    Remember, a happy gut is a happy life. Now, go raid your fridge and whip up something your gut will love.

    You’ve got this—no guts, no glory!

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    GUT HEALING
  • Nutrition

    11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle

    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.

    Ancestral Nutrition

    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.

    Ancestral Nutrition aesthetic breakfast

    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.

    healthy Ancestral Nutrition

    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.

    📌 Pin this for later! ⬇

    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.

    how to stop snacking

    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!

    ancestral nutrition
    Buy on Amazon

    7. Keep It Flexible with the 80/20 Rule

    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!

    Ancestral Nutrition

    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.

    Ancestral Nutrition

    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.

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    Wrapping It Up

    So, there you have it. Incorporating ancestral nutrition into your life doesn’t mean living like a hunter-gatherer or giving up your favourite treats.

    It’s about balance, whole eating, and making small, sustainable changes.

    Start with an ancestral diet breakfast, try a few new recipes, and embrace the 80/20 rule.

    Before you know it, you’ll be whipping up nourishing family meals like a pro and feeling better than ever.

    Now go on, get cracking—you’ve got this!

    📌 Pin this for later! ⬇

  • Wellbeing

    Cortisol Diet 101: Your Guide to Balancing Stress Hormones

    Let’s talk about something most of us women don’t realise is controlling our lives: hormones. Those sneaky little things are behind your acne flare-ups, random mood swings, and that stubborn belly fat. Yep, it’s not just you—it’s those pesky stress hormones running riot, especially cortisol.

    But here’s the good news: you can balance your hormones naturally, and it starts with what’s on your plate.

    Enter a cortisol diet—your new best friend for bringing those stress levels down, helping with hormonal imbalances, and yes, even making that hormonal weight gain pack its bags.

    Let’s get into it: how to balance hormones, tackle stress, and feel more like yourself again. Spoiler alert: it doesn’t involve kale smoothies for every meal.

    stress hormones

    What is Cortisol, and Why Should You Care?

    First off, cortisol is your body’s stress hormone—your fight-or-flight sidekick. It’s not inherently a bad things.

    But here’s the catch: when cortisol’s doing overtime (cheers, stress!), it starts wreaking havoc.

    We’re talking acne, sugar cravings, sleepless nights, and a waistline that seems to expand faster than you can say “pass the biscuits.”

    Too much cortisol doesn’t just stress you out—it throws your entire hormonal ecosystem into chaos. And when hormones like estrogen and progesterone join the drama, you’re looking at symptoms like low energy, bloating, and more weight gain.

    Fun times, right?

    But don’t worry, we’ve got the ultimate plan to help you reset your hormones and give cortisol the boot.

    Think your cortisol levels might be out of control? High cortisol can lead to all sorts of sneaky symptoms like fatigue and weight gain. Check out my post on the signs of high cortisol in women to learn more about what to look out for.

    Cortisol Diet Basics: Where to Start

    A hormone diet (or hormone-balancing diet, if we’re being fancy) is all about feeding your body what it needs to calm down and sort itself out. Think of it like giving your body a nice cup of tea and a pep talk.

    The right foods = happy, healthy hormones.

    vegetable salad on white ceramic bowl

    What to Add to Your Plate

    Here are the all-stars of the cortisol diet:

    Salmon: Packed with omega-3s, which help lower inflammation and support natural hormone balance. Plus, it’s delicious.

    Spinach: Full of magnesium to calm those stress levels. It’s like a spa day for your insides.

    Berries: Antioxidant powerhouses that fight inflammation and support a healthy microbiome.

    Nuts and Seeds: Brilliant for healthy fats and fibre—both essential for hormone balance and tackling weight gain.

    Dark Chocolate: Yes, you read that right. A bit of dark choc can help regulate cortisol and give you a mood boost.

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    • Measures your breath to reveal if you’re burning carbs or fat.
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    What to Avoid Like the Plague

    Some foods aren’t doing your hormones any favours. Here’s what to cut back on:

    Processed Junk: Cakes, crisps, and all those sugary snacks spike cortisol faster than a toddler on a sugar rush.

    Caffeine Overload: Your fourth cup of coffee? Yeah, that’s not helping. Try swapping for herbal tea.

    Alcohol: I know, I know, but too much booze can throw off your estrogen levels and make your stress worse.

    Cutting out processed foods and sugary snacks is step one in tackling a stress belly caused by cortisol. For more tips on reducing belly fat linked to stress, read my post on how to get rid of stress belly naturally.

    stress hormones

    Quick Wins for Hormonal Balance

    If you’re busy (aren’t we all?), here are a few easy swaps to start balancing your hormones naturally:

    Breakfast: Swap sugary cereal for porridge topped with berries and seeds.

    Lunch: Add leafy greens to whatever you’re eating (sandwiches count!).

    Snacks: Keep nuts, hummus, or a boiled egg handy for healthy proteins.

    These small tweaks will start calming that cortisol chaos and set you up for healthy hormones long-term.

    📌 Pin this for later! ⬇

    The Bigger Picture: Beyond Food

    Now, I’m not going to lie—food’s a big part of this, but it’s not the whole shebang. Hormonal health is also about how you live your life. Here’s how to go the extra mile:

    Sleep Like It’s Your Job: Poor sleep sends your cortisol levels sky-high. Aim for 7-9 hours a night, and keep your bedtime routine simple.

    Move Your Body, Gently: Forget punishing workouts. Yoga, walking, or light strength training are fab for balancing hormones naturally.

    De-Stress Daily: A bit of mindfulness, deep breathing, or journaling goes a long way. Stress management = happy hormones.

    How the Cortisol Diet Can Change Your Life

    Stick to this plan, and you’ll notice the difference: better energy, clearer skin, less bloating, and those pesky cravings won’t have you raiding the biscuit tin at midnight.

    It’s all about small, sustainable changes that lead to big results.

    Remember, balancing hormones isn’t a quick fix—it’s a journey.

    You’re rewiring how your body responds to stress, one meal and one habit at a time. And trust me, you’ve got this.

    How to Reduce High Cortisol Levels for Good!

    If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

    Explore the full series:

    Final Pep Talk

    Your hormones aren’t the boss of you—you’re the boss of them. With a cortisol diet, you can take back control, feel better in your own skin, and live a life where your hormones work for you, not against you.

    So, ready to get started?

    Go on, give this a go, and let me know how you feel. You’ve got this! 💪

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    stress hormones

    Studies

    High cortisol levels caused by chronic stress can disrupt sleep, increase cravings, and lead to hormonal imbalances. A hormone-balancing diet can help regulate cortisol and improve overall health (Stachowicz & Lebiedzińska, 2016).

    Foods rich in magnesium (like spinach) and omega-3 fatty acids (such as salmon) can help reduce cortisol and inflammation, supporting hormone balance (Grzebisz, 2016).

    Adaptogens like ashwagandha can effectively lower stress hormones, helping to restore balance to the hormonal system (Anju & Ghosh, 2021).

    Essential oils like lavender, when used in aromatherapy or topically, have been shown to reduce cortisol and aid relaxation (Suyono et al., 2020).