Discover balanced eating, science-based nutritional guidance, and mindful eating tips that nourish both body and mind. Whether you’re a health enthusiast or seeking practical dietary advice, learn evidence-based insights on improving your nutrition. From superfoods to mindful eating, these posts should empower you to make informed choices for a healthier, more vibrant life. Get the building blocks of a well-balanced diet and start your journey towards improved nutritional habits.
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.
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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).
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.
Right, let’s be real for a second. You’ve probably tried every diet under the sun—counting calories like it’s a second job, cutting out carbs as if they’re your mortal enemy, or suffering through bland salads while watching everyone else chow down on pizza. But here’s the thing: none of it sticks, right? Well, Holistic Nutrition is different.
What if I told you that instead of depriving yourself or chasing the latest fad, you could embrace a way of eating that actually makes you feel good, inside and out?
That’s where holistic nutrition comes in—it’s all about looking at the bigger picture: mind, body, and soul. It’s not just about what’s on your plate, but how it impacts your energy, your mood, and your entire life. Fancy giving it a go?
So, in this post, I’ll discuss:
What holistic nutrition is and why it’s not as complicated as it sounds.
How your mind and body are actually connected (yep, cravings included).
Simple principles you can start applying today (without losing the will to live).
Let’s dive in!
What’s All This About Holistic Nutrition, Then?
First things first—what exactly is holistic nutrition?
Well, think of it as taking a full-body approach to eating. We’re not just looking at your waistline here; we’re focusing on your entire well-being.
It’s about feeding your body and your mind with whole, nourishing foods that keep you feeling on top of the world.
It’s all about balance!
Unlike those trendy “summer body diet” plans that have you cutting out carbs or surviving on rabbit food, holistic nutrition isn’t about restriction.
It’s about adding more goodness to your life—foods that fuel you, make you feel alive, and bring you joy.
Holistic nutrition helps you build healthy habits that stick, making it easier to make good food choices without obsessing over every bite. If you’re curious about how to lose weight naturally, without constantly overthinking your meals, check out my post on how to lose weight without thinking about it.
Your Mind and Your Body: The Dynamic Duo
You know those days when you feel anxious or stressed, and suddenly you’re elbow-deep in a bag of crisps?
Yeah, that’s your mind and body doing a little dance. They’re more connected than you might think.
Stress, emotions, and mental health can wreak havoc on your eating habits, and that’s where holistic healing comes in.
It’s not just about munching on kale and calling it a day. Holistic nutrition takes into account why you eat what you eat.
When you’re stressed, your body craves quick, sugary, or salty fixes.
Holistic nutrition helps you break the cycle by giving your body what it truly needs—nourishing foods that fuel your mind as much as your body.
No more feeding your emotions!
The Golden Rules of Holistic Eating (You’ll Actually Want to Follow)
Right, I know what you’re thinking—rules? Again?
But trust me, these aren’t the kind of rules that will make you miserable. Instead, they’ll leave you feeling pretty darn amazing:
Eat whole foods – Fresh fruit, veg, grains, nuts, seeds. The real stuff, not out of a packet. This is what some people might call “clean nutrition”, where your focus is on nutrient-dense foods.
Listen to your body – If you’re hungry, eat. If you’re full, stop. Revolutionary, I know.
Balance is key – You don’t need to cut out entire food groups (yes, that means you can keep your pasta!).
Prioritise plant-based – No, you don’t have to go vegan, but adding more plant-based meals works wonders.
Basically, it’s all about eating to nourish yourself, not punish yourself.
Holistic nutrition doesn’t have to be complicated. In fact, simplicity is key. Want to make this whole thing easier? I’ve got a blog post with 5 easy tips to simplify your nutrition so you can start small and see big results.
Whole Foods vs. Processed Junk: What’s the Deal?
Now, let’s get into the nitty-gritty. Whole foods versus processed foods.
Whole food is as close to its natural state as possible—think fruits, veggies, whole grains, nuts, and seeds.
They’re packed with nutrients that your body loves.
Processed foods? Not so much.
Sure, they’re convenient, but they’re often stripped of nutrients and loaded with sugar, salt, and preservatives. Not ideal for long-term energy or wellness, are they?
But here’s the thing—balance is key.
This is where the 80/20 rule comes in, and trust me, it’s a game-changer. You don’t have to give up all the foods you love.
I’m not telling you to never touch a slice of pizza or a cheeky bit of cake again (because, let’s be honest, life’s too short for that!).
The idea is to aim for whole, nutritious foods 80% of the time and leave 20% for those little indulgences that make life fun.
It’s about not restricting yourself so much that you feel deprived.
Because we both know what happens then—you restrict, restrict, restrict, and then one day you find yourself knee-deep in a family-size bag of crisps wondering where it all went wrong.
I’ve been there!
Instead, let’s focus on moderation. Enjoy your favourites guilt-free, knowing that you’re doing right by your body most of the time.
Creating a Balanced Plate (That’s Actually Tasty, Too!)
I know what you’re thinking—balanced plates sound about as exciting as watching paint dry. But trust me, they don’t have to be boring!
A balanced plate is simply one that has a bit of everything your body needs—protein, fats, carbs, and fibre.
Picture this: a plate of grilled chicken (protein), some quinoa or brown rice (carbs), and a load of roasted veg (fibre). Chuck on some avocado (healthy fats) and drizzle with olive oil.
Boom—balanced, nutritious, and actually delicious.
You’re not gonna miss the takeaway tonight.
If you’re looking for more inspiration, there are loads of holistic nutrition recipes that are easy to whip up and pack a punch when it comes to flavour.
A key part of holistic nutrition is eating foods that nourish and satisfy you. If you’re tired of constantly feeling hungry, I’ve shared 5 foods high on the satiety scale that’ll keep you fuller for longer and help you avoid those snack attacks.
Hydrate, Detox, and All That Jazz
You’ve heard it before, but I’ll say it again—drink your water! Hydration is crucial for everything from clear skin to better digestion.
And let’s clear something up—your body is pretty good at detoxing on its own, so you don’t need fancy teas or expensive cleanses.
Just keep it simple.
Drink enough water (about 2 litres a day, give or take), and your body will do the rest.
Honestly, hydration is your secret weapon.
Debunking the Biggest Myths About Holistic Nutrition
Let’s tackle some of the biggest myths floating around:
“It’s too expensive!” – Not true. You don’t need to shop exclusively at organic markets. A lot of whole foods—like beans, rice, and oats—are super affordable.
“It takes too much time!” – Also false. Once you get the hang of it, cooking with whole foods is quicker than you think. And batch cooking is your best mate.
“It’s just for hippies!” – Nope! Holistic nutrition is for anyone who wants to feel good. You don’t need to start wearing tie-dye to enjoy it.
If you find yourself constantly thinking about food, it’s time to rethink your approach. Holistic nutrition helps you create a healthy relationship with food, without the constant obsession. For tips on how to stop overthinking your meals, have a look at my post on how to stop thinking about food and start enjoying life more.
Simple Tips to Start Eating Holistically (Without Losing Your Mind)
Look, I’m not asking you to overhaul your entire life overnight. Start small. Here’s how:
Add one or two more veggies to your meals.
Swap out processed snacks for whole-food alternatives (nuts, fruit, yoghurt).
Drink a bit more water every day.
Experiment with a new recipe each week. Who knows, you might discover a new favourite!
If you’re eating healthy as a beginner, don’t feel overwhelmed.
These small steps are easy and doable, and you’ll find yourself feeling better in no time.
A little nutrition education goes a long way. My ‘Nutrition for Weight Loss’ eBook covers the fundamentals of nutrition (and works even if you’re not on a weight loss journey!) Think of it like a little nutrition brochure for your life!
Holistic nutrition isn’t about making your life harder—it’s about enhancing it.
You’re fuelling your body with real, whole foods that nourish you from the inside out. It’s not about cutting out all the things you love or punishing yourself with boring, tasteless meals.
It’s about balance, joy, and feeling good.
If you’ve been stuck in a diet cycle that leaves you drained, it’s time to switch things up.
Your body deserves better than another fad diet—it deserves nourishment, love, and a bit of TLC.
So start small, be kind to yourself, and remember, you’ve got this!
Now go and make yourself a nourishing plate—you’ve earned it! 🥑
Further Resources
Studies
Research shows that raw fruits and vegetables are linked to better mental health outcomes than processed alternatives, supporting the claim that whole foods are nutritionally superior (Brookie et al., 2018).
The health benefits of whole grains and pulses, such as reducing chronic disease risks and promoting body weight management, further confirm the advantages of whole foods over processed ones (Rebello et al., 2014).
Chronic stress is linked to increased food cravings and higher body mass index, showing how stress influences unhealthy eating habits. Holistic approaches like mindfulness can help reduce these cravings (Chao et al., 2015).
Mindfulness-based interventions have been shown to significantly reduce food cravings by addressing the emotional triggers behind eating, which aligns with holistic nutrition principles (Alberts et al., 2010).
I’ve got to admit that when I used to think about staying in a calorie deficit, I thought it was the code for constant misery. Seriously, I pictured myself staring at a sad salad, dreaming of pizza, and wondering if I could actually be happy without chocolate. Spoiler alert: I wasn’t. But then, cue the plot twist—I discovered mindful eating.
Suddenly, food became less about restrictions and more about actually eating to feel good and enjoying my food.
And guess what? The calorie deficit part? It got so much easier.
No more battles with cravings, impulsive eating, or counting every single bite. Plus, I didn’t feel deprived, which was key for long-term success.
In this post, I’m going to show you how you can do the same. Yep, staying in a calorie deficit is possible without losing your mind or your love for food.
We’ll dive into how mindful eating works and how it can make this whole process feel a lot less like a diet and more like a way of life.
So, in this post, I’ll cover:
What mindful eating really means (hint: no more guilt about food)
How it helps you naturally eat less without all the drama
Super simple tips to get started and feel like a mindful eating pro
Let’s dive in, shall we? 😊
1. What is Mindful Eating, Anyway?
Okay, first things first—what is this whole mindful eating thing?
Mindful eating is all about being present while you eat. No distractions, no autopilot.
It’s about eating to feel full and satisfied, paying attention to hunger and fullness cues, and choosing foods that nourish both your body and soul.
Basically, it’s eating with intention rather than just because the clock says it’s lunchtime or because you’re bored.
Think of it as a way to break free from the diet culture mentality, where you’re constantly counting calories and stressing over every bite. Instead, you focus on how you eat, not just what you eat.
Instead, you focus on how you eat, not just what you eat.
Nutrition isn’t just about calories—it’s about fuelling your whole body for wellbeing. 🌱 If you’re interested in a balanced approach that covers all aspects of health, check out my Holistic Nutrition 101 guide for tips on eating in a way that truly supports you.
2. How Does Mindful Eating Help You Stay in a Calorie Deficit?
Now, I know what you’re thinking—how can this possibly help me eat fewer calories?
When you’re truly mindful of what you’re eating, you naturally become more in tune with your body’s needs.
This means you’re more likely to stop overeating when you’re full, make healthy food choices, and avoid emotional eating.
Plus, food just tastes better when you’re paying attention to it, which can make smaller portions feel more satisfying.
Imagine eating a piece of chocolate cake.
If you’re mindlessly scrolling through Instagram while you eat it (guilty!), you’ll probably finish it before you even realise it—and might reach for another slice.
But if you take the time to really taste that cake, savouring every bite, you’ll probably feel satisfied with less.
That’s the power of mindful and conscious eating.
But it’s not just about eating mindfully—it also helps when your overall approach to nutrition is smart and sustainable. If you’re curious about science-backed ways to lose weight without stress, you’ll love my post on Science-Based Nutrition: 5 Tips to Lose Weight the Healthy Way. These tips work hand-in-hand with mindful eating to help you reach your goals without sacrificing your sanity.
3. Tips to Practice Mindful Eating
Slow Down: I get it—we’re all busy. But try to slow down when you eat. Chew your food thoroughly, put your fork down between bites, and take a breath. Not only will this help you enjoy your food more, but it also gives your brain time to register that you’re full.
Tune Into Your Hunger Cues: Before you dive into a meal, ask yourself—am I actually hungry? Or am I eating because I’m stressed, bored, or it’s just time to eat? If it’s not hunger, find another way to address what you’re feeling. A walk, a chat with a friend, or even just a glass of water can do wonders.
Eat Without Distractions: This one’s tough, but try eating without your phone, TV, or laptop in front of you. I promise, your meal will be way more enjoyable, and you’ll likely eat less because you’re more aware of what you’re putting into your body.
Enjoy Your Food: Sounds simple, right? But really, take the time to enjoy your food. Notice the flavours, textures, and colours. When you actually enjoy what you’re eating, you’re less likely to overeat.
Don’t Label Foods as “Good” or “Bad”: This is a BIGGIE. When we label foods as off-limits, we tend to crave them even more. Instead, allow yourself to enjoy all foods in moderation. Mindful eating is about balance, not restriction.
And when it comes to staying on track, a little bit of planning can go a long way. If you’re new to the idea of meal planning or want to dive deeper, my Meal Planning by Macros: Your Ultimate Guide can give you some great ideas for how to structure your meals without overthinking them.
4. Putting It All Together: How Mindful Eating Makes a Calorie Deficit Feel Easy
When you combine mindful eating with the goal of staying in a calorie deficit, something amazing happens—you start to feel in control of your eating habits, instead of them controlling you.
You’re no longer obsessing over every calorie or feeling guilty after meals.
Instead, you’re eating in a way that feels natural, satisfying, and sustainable.
You’re enjoying food, nourishing your body, and still making progress towards your weight loss goals.
Pairing mindful eating with a few healthy eating habits can make your progress feel effortless. If you want to make things even easier, don’t miss Simplify Nutrition With These 5 Easy Tips. It’s all about finding balance and making small changes that make a big difference.
It’s a way of life that can help you maintain your results long-term—because it’s not about deprivation, it’s about enjoyment and balance.
So, next time you sit down to eat, give mindful eating a try.
It might just be the key to making your calorie deficit feel like a breeze—and to finally finding peace with food.
Sometimes, a little reminder can go a long way. I’ve found that keeping these Intuitive Eating Cards on hand helps me stay on track with my mindful eating habits. They’re great for keeping your intentions front and centre!
Conclusion
Mindful eating might sound like one of those things that requires a yoga mat and a quiet room, but honestly, it’s one of the most powerful (and surprisingly easy) ways to stay in a calorie deficit without feeling like you’re on a never-ending diet.
By tuning into your body, slowing down, and actually enjoying your food, you naturally eat less—without the stress.
Remember, it’s not about being perfect or getting it right all the time.
It’s about small, sustainable changes that help you build a healthy relationship with food while still making progress toward your goals.
So next time you sit down to eat, take a breath, slow down, and give mindful eating a go. Your body (and your taste buds) will thank you.
Mindful eating encourages healthier eating habits, reducing impulsive eating and calorie consumption. An experimental study found that both trait and state mindfulness were linked to healthier snack choices and lower calorie intake, showing how mindfulness can lead to healthier food decisions (Jordan et al., 2014).
Mindful eating can help reduce emotional eating and food cravings, making it easier to maintain a calorie deficit. A study combining mindfulness and prolonged chewing techniques reported a reduction in emotional and external eating, leading to weight loss that was sustained even after the intervention (Schnepper et al., 2019).
Mindful eating leads to improved satisfaction with smaller portions, as paying attention to the sensory experience of food can make it more enjoyable and fulfilling, reducing the likelihood of overeating. Participants in a mindful eating intervention consumed significantly fewer calories when they focused on the sensory properties of their meals (Seguias & Tapper, 2018).
Mindful eating helps reduce reward-driven eating, which is characterised by a lack of control and overconsumption. Mindfulness-based interventions help promote awareness of hunger and satiety cues, leading to healthier, more controlled eating habits (Mason et al., 2016).
Mindful eating can be integrated into weight management programs, effectively promoting weight loss without the need for strict calorie counting. Mindful eating interventions have been shown to be as effective as traditional diet programs for weight loss, with the added benefit of fostering a more enjoyable eating experience (Fuentes Artiles et al., 2019).
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.
Ever set a nutrition goal that seemed super exciting at first, only to fizzle out after a week or two? Yeah, me too. It’s like, we start with the best intentions, but somehow life just gets in the way. Maybe you’ve vowed to eat more veggies or cut down on sugar, but then those delicious pastries at LIDL keep calling your name. Sound familiar? Well, that’s where SMART nutrition goals come in.
If you haven’t heard of them before, SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. It’s like a blueprint for setting goals that stick, rather than just being a fleeting thought.
Setting SMART nutrition goals is about creating sustainable, healthy habits that support your overall well-being. When your goals are clear and structured, it’s so much easier to stay on track and achieve them.
So, let’s get into How to Create SMART Nutrition Goals and Stick to Them! Trust me, it’s going to make a world of difference in how you approach your health and fitness journey.
Understanding SMART Goals
Alright, let’s break down this SMART thing. Here’s what each letter stands for and why it’s super important for your nutrition goals.
Specific: First up, Specific. This is all about clarity. The more specific you are, the easier it is to know exactly what you’re aiming for.
Measurable: Next, we’ve got Measurable. This means you can track your progress.
Achievable: Now, Achievable. This is where you make sure your goal is realistic. If you set a goal that’s way too ambitious, you’re setting yourself up for frustration. Check out my post ‘When Goals Backfire: Consequences of Unrealistic Expectations‘, for help recognising when you’re goals may be unachievable.
Relevant: Then there’s Relevant. Your goal should align with your broader health objectives and lifestyle. When your goals resonate with your personal values and long-term plans, you’re more likely to stick with them.
Time-bound: Last but not least, Time-bound. Every goal needs a deadline. It gives you something to work towards and creates a sense of urgency.
By making your nutrition goals SMART, you’re setting yourself up for success. It’s all about making them specific, measurable, achievable, relevant, and time-bound.
Alright, now that we’ve got a handle on what SMART goals are, here’s a step-by-step guide to help you craft your own SMART nutrition goals:
Specific: What exactly do you want to achieve? Vague goals like “eat better” don’t cut it. Let’s nail down the details. For instance, “I want to eat five servings of vegetables each day.” Clear, right? It’s much easier to follow through when you know exactly what you’re aiming for.
Measurable: Next up is measurable. How will you track your progress? Keeping a daily food log or using an app can be super helpful. For our veggie goal, you could jot down each serving in a journal or use a food-tracking app. This way, you can see your progress and celebrate those little victories.
Achievable: Now, let’s make sure it’s achievable. Your goal should stretch you a bit but still be within reach. If you’re currently eating zero vegetables, jumping straight to five a day might be tough. Maybe start with three servings and build up. It’s all about setting yourself up for success, not frustration.
Relevant: Is your goal relevant? This means it should align with your broader health and wellness objectives. Ask yourself why this goal matters. Maybe you want to boost your energy, improve your diet quality, or just feel better overall. When your goal is meaningful to you, it’s easier to stay committed.
Time-bound: Finally, we need a deadline. This creates a sense of urgency and gives you something to work towards. Instead of saying “I’ll eat more vegetables,” say “I’ll eat five servings of vegetables every day for the next 30 days.” This timeframe helps you stay focused and motivated.
Examples of SMART Nutrition Goals
“I want to drink eight glasses of water daily for the next two weeks to stay hydrated.”
“I’ll have a protein-rich breakfast every morning for the next 30 days to support my muscle growth.”
“I’ll reduce my sugar intake to less than 25 grams per day for the next month to manage my energy levels better.”
Now it’s your turn! Take a moment to think about your own nutrition goals. Write them down and make sure they’re SMART.
Strategies to Stick to Your SMART Nutrition Goals
You’ve set your SMART nutrition goals, and that’s fantastic! But setting goals is just the first step. Now, let’s talk about how to stick to them. Here are some strategies to help you stay on track and make those goals a reality.
Planning and Preparation
Meal Planning Tips: Start by planning your meals for the week. This doesn’t have to be complicated. Just write down what you plan to eat for breakfast, lunch, dinner, and snacks. This helps you stay focused and reduces the temptation to grab something unhealthy on a whim.
Food Shopping Strategies: Make a list before you go shopping and stick to it. Avoid shopping when you’re hungry to reduce impulse buys. Stock up on healthy staples like fresh fruits, vegetables, lean proteins, and whole grains. For more tips on meal planning and prep, I’ve got an entire post that breaks down the whole process, check out ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘, if this is something you need some extra help with!
Tracking Progress
Set aside time each week to review your progress. Are you hitting your targets? If not, why? Maybe you need to tweak your goals to make them more realistic or adjust your strategies to better fit your lifestyle.
Staying Motivated
Celebrating Small Wins: Don’t wait until you’ve completely reached your goal to celebrate. Recognise and reward yourself for the small steps along the way. Did you manage to eat all five servings of veggies today? That’s awesome! Pat yourself on the back.
Finding a Support System: Share your goals with friends, and family, or join an online community. Having someone to share your journey with can provide encouragement and accountability. Plus, it’s more fun to celebrate your successes with others!
Overcoming Obstacles
Dealing with Setbacks: Let’s be real, setbacks happen. Maybe you had a tough day and ended up diving into a tub of ice cream. It’s okay! The important thing is not to let one slip-up derail your entire progress. Acknowledge it, learn from it, and get back on track. Sometimes you really need that ice cream!
Adapting Goals as Needed: Sometimes life throws us curveballs, and our original goals might not be feasible anymore. That’s perfectly fine. Adjust your goals to fit your current situation. The key is to stay flexible and keep moving forward.
Remember, it’s all about consistency and making small, sustainable changes. You’re doing amazing, and every step you take brings you closer to a healthier, happier you! Keep it up!
True health goes beyond any one meal or workout—it’s about how we support our bodies day in and day out. My Holistic Nutrition 101 post covers key aspects of nutrition that nourish your body on every level.
Additional Tips and Resources
Tools and Resources
Nutrition Apps: There are so many fantastic apps that can help you track your food intake, monitor your progress, and stay motivated. A popular one is MyFitnessPal, but my go-to is Macrofactor. These apps often come with features like barcode scanning, nutritional information, and goal tracking.
Books and Websites: Educating yourself on nutrition can be incredibly empowering. Books like “Food for Life” by Tim Spector and “The Science of Nutrition” by Rhiannon Lambert offer valuable insights into healthy eating.
Meal Prep Tools: Investing in some good meal prep containers, a reliable blender for smoothies, and a set of measuring cups can make meal prep easier and more enjoyable. Having the right tools can simplify your cooking process and keep you organised.
Tips for Maintaining Motivation and Consistency
Start Small: It’s tempting to overhaul your diet all at once, but starting small can lead to lasting changes. Maybe start with one SMART goal at a time, like adding more vegetables to your meals. Once that becomes a habit, move on to the next goal.
Stay Flexible: Life happens, and sometimes you might need to adjust your goals. That’s perfectly okay. The key is to be adaptable and not get discouraged by minor setbacks.
Visual Reminders: Keep your goals visible. Write them down and stick them on your fridge or bathroom mirror. These little reminders can help keep you focused and motivated.
Reward Yourself: Set up a reward system for yourself. Maybe after a week of sticking to your goal, you treat yourself to a new book or a relaxing bath. Rewards don’t have to be food-related—they just need to be something you enjoy and look forward to.
By making your goals Specific, Measurable, Achievable, Relevant, and Time-bound, you set yourself up for success. Combine this with planning, tracking, staying motivated, and using the right tools, and you’ll be well on your way to reaching your goals.
So, what are you waiting for? Start setting your SMART nutrition goals today! And don’t forget, we’re in this together. Share your goals or success stories in the comments—I’d love to hear how you’re doing and cheer you on.
Let’s make those nutrition goals happen, one step at a time!
Before starting my weight loss journey, I was all over the place with my meals. I’d skip breakfast, and grab whatever was convenient for lunch, and dinner was often a last-minute scramble (or usually a takeaway). Not surprisingly, my results were just as chaotic. As someone with ADHD, staying organised has never been my forte. But I knew that if I wanted to get healthy, I had to get my act together – so I started looking into the key principles of meal planning.
It wasn’t just about losing weight but finding a system that worked for me. I discovered that with some planning, I could change my eating habits and finally see the results I wanted.
And now, with a young baby in the mix, being prepared is even more important. Life with a little one is wonderfully unpredictable, and having a plan helps keep everything on track. Meal planning isn’t just a tool for weight loss anymore—it’s become essential for maintaining balance and sanity in my busy life.
So, let’s get into the Principles of Meal Planning: An Easy Step-by-Step Guide. This guide will walk you through the essentials of meal planning, from understanding your nutritional needs to creating a flexible but effective meal schedule.
Ready to get started? Let’s break it down step-by-step!
Understanding the Basics of Meal Planning
Think of meal planning as your guide to navigating the week with ease and confidence. It’s not just about picking recipes and making a grocery list—it’s a whole approach to making your life simpler and healthier.
What is Meal Planning?
I know you probably know what meal planning is, but it wouldn’t be a step-by-step guide if I didn’t explain a little bit! At its core, meal planning is simply deciding in advance what you’re going to eat for the week. This includes breakfast, lunch, dinner, and snacks. You map it out, shop for what you need, and prep in advance so you’re not scrambling at the last minute.
The Benefits of Meal Planning
Now, let’s talk about why meal planning is such a game changer:
Time Saver: Imagine not having to think about what’s for dinner every night. With a plan in place, you’ll spend less time stressing and more time enjoying your meals.
Healthier Choices: When you plan your meals, you’re in control. You can choose balanced, nutritious options instead of grabbing whatever’s convenient (and often unhealthy) when you’re hungry. Unless that’s what you’re craving of course! 😉
Less Waste: The vegetable drawer in my fridge is where my healthy meal plans go to die. Often because I buy them without any kind of plan. How many times have you bought a bunch of groceries only to throw half of them away at the end of the week? Meal planning helps you buy only what you need, reducing food waste.
Budget-Friendly: By planning your meals and shopping with a list, you’re less likely to make impulse purchases, which means more money in your pocket.
Supports Your Goals: Whether it’s weight loss, muscle gain, or maintaining your current weight, having a plan helps you stay on track and make progress towards your goals.
Meal planning might seem a bit challenging at first, but trust me, once you get the hang of it, it becomes second nature. You can also see my guide on simplifying nutrition if you’re unsure about what you should be eating: Science-Based Nutrition: 5 Tips To Lose Weight The Healthy Way
Setting Your Goals
Alright, let’s get into the fun part—setting your goals! This is where we start personalising your meal plan to fit your unique needs and lifestyle. Knowing what you want to achieve will help guide all your meal-planning decisions.
Identifying Your Personal Health and Nutrition Goals
First things first, what are you aiming for? Your goals can be as varied as:
Weight Loss: If you’re looking to shed some pounds, focus on creating a calorie deficit with nutritious, low-calorie foods.
Muscle Gain: For building muscle, you’ll need to incorporate high-protein foods to support muscle repair and growth.
Maintaining Current Weight: If you’re happy with your current weight, aim for a balanced diet that provides all the nutrients you need without excess calories.
Improving Overall Health: Maybe you just want to feel better, have more energy, or support a specific health condition with better nutrition.
Take a moment to jot down your main goals. It’s okay to have more than one! The clearer you are about what you want to achieve, the easier it will be to create a meal plan that works for you.
Aligning Your Meal Plan with Your Fitness Goals
Now that you’ve got your goals in mind, let’s align your meal plan to match them. Here’s how:
For Weight Loss: Focus on incorporating lots of veggies, lean proteins, and whole grains. Think about portion control and aim for meals that are filling but not calorie-dense. Check out my FREE eBook ‘Nutrition For Weight Loss’ if this is your goal!
For Muscle Gain: Your meals should be rich in protein—think chicken, fish, tofu, beans, and legumes. Don’t forget to include healthy carbs and fats to fuel your workouts.
For Maintenance: Balance is key. Make sure your meals include a mix of proteins, carbs, and fats, and watch your portion sizes to avoid overeating.
For Overall Health: Aim for variety. Incorporate different fruits, vegetables, lean proteins, and whole grains to ensure you’re getting a broad spectrum of nutrients.
We can’t forget about personal preferences and any dietary restrictions you might have. Whether you’re vegan, gluten-free, or just not a fan of certain foods, your meal plan should reflect your tastes and needs. Here are some tips:
List Your Preferences: Write down foods you love and those you’re not so keen on. This will make planning meals more enjoyable and ensure you look forward to eating them.
Note Any Restrictions: If you have allergies or dietary restrictions, make sure to factor these into your meal planning. There are plenty of resources and substitutes available for almost every dietary need.
Setting your goals is all about creating a roadmap to success. Once you have a clear vision of what you want to achieve and how you’re going to get there, the rest of the meal-planning process becomes a lot easier.
Assessing Your Schedule
Great, now that we’ve set our goals, it’s time to look at our schedules. Knowing how much time you can realistically dedicate to meal planning and prep is crucial. Let’s figure out how to make this work smoothly with your busy life.
Evaluating Your Weekly Schedule
First, take a look at your typical week. Grab your planner or use a digital calendar and mark down all your commitments—work, workouts, family time, social events, everything. This will help you identify the best times to plan, shop, and prep your meals. Here are a few things to consider:
Weekday vs. Weekend: Do you have more free time on weekends? Maybe that’s when you can do most of your meal prep.
Evenings vs. Mornings: Are you a night owl or an early bird? Plan your meal prep sessions during your most productive times.
Busy Days: Identify days when you’re especially busy. Plan for quick and easy meals on those days.
Tips for Fitting Meal Planning into a Busy Lifestyle
We all have those busy days, but that doesn’t mean meal planning has to fall by the wayside. Here are some tips to make it more manageable:
Batch Cooking: Prepare large quantities of a few dishes and portion them out for the week. This is a huge time-saver and ensures you have ready-to-eat meals.
Prep Ingredients in Advance: Meal prep isn’t for everyone, so if you don’t want to cook entire meals, prepping ingredients can save you a ton of time. Chop veggies, marinate proteins, and cook grains ahead of time. You can put all ingredients in one container and have them as your own meal kits.
Slow Cooker or Instant Pot: These kitchen gadgets are lifesavers. I have the Ninja Foodi and LOVE it, it’s a slow cooker but also an air fryer, pressure cooker, steamer, and pretty much anything else you can think of! You can throw in your ingredients, set it, and forget it. By the time you’re done with your day, dinner is ready.
Utilise Shortcuts: There’s no shame in using pre-cut vegetables, or frozen foods. They can significantly cut down on prep time while still providing nutritious options. I’m personally a big fan of the ‘Very Lazy Chopped Garlic‘. So instead of cutting up a little garlic clove, I just use a teaspoon of that instead. It probably doesn’t save that much time, but every little helps!
Creating a Meal Prep Routine
Now, let’s put it all together and create a routine. Here’s an example of how you can structure your meal planning and prep:
Plan Your Meals (30 minutes):
Choose a time each week to sit down and plan your meals. This could be on Sunday morning over coffee.
Look at your schedule and decide what meals you’ll need for the week. Make sure to include breakfasts, lunches, dinners, and snacks.
Make a Grocery List (15 minutes):
Based on your meal plan, write down all the ingredients you’ll need. Stick to your list to avoid impulse buys. And don’t forget to shop what you already have!
Grocery Shopping (1 hour):
Set aside time to go grocery shopping. And remember your list.
Meal Prep (2-3 hours):
Dedicate a block of time, like Sunday afternoon, to prep your meals. Cook what you can in advance and portion out into containers.
Remember, the key to successful meal planning is consistency. Find a routine that works for you and stick with it. Adjust as needed based on what you learn works best for your lifestyle.
Food Shopping Tips
Now that you’ve got your meal plan ready, it’s time to hit the grocery store. Let’s make shopping as efficient and stress-free as possible so you can get everything you need without feeling overwhelmed.
Making a Grocery List
A well-organised grocery list is your best friend. Here’s how to make an effective one:
Break it Down by Category:
Produce: Fruits and vegetables.
Protein: Meats, fish, tofu, beans.
Dairy/Alternatives: Milk, yoghurt, cheese, and plant-based options.
Before you go shopping, check what you already have. This prevents you from buying duplicates and helps you use up what’s already in your kitchen.
Stick to Your List:
Once you’re at the store, try to stick to your list. This saves time and helps avoid impulse buys that can throw off your budget and health goals.
Tips for Shopping Efficiently
Here are some tips to make your food shopping trip quick and efficient:
Go with the Flow: Write your shopping list out in the order those items are stocked in the store, it will save you going back and forward.
Buy in Bulk: For items you use frequently, like grains or nuts, buying in bulk can save money and reduce packaging waste.
Go Seasonal: Seasonal produce is often fresher and cheaper. Plus, it adds variety to your meals.
Don’t Shop Hungry: You’re more likely to make impulse purchases if you’re hungry. Have a snack before you go to the store.
Reading Nutrition Labels
Understanding nutrition labels can help you make healthier choices. Here’s what to look for:
Serving Size: Check the serving size first, as all the nutritional information is based on this amount.
Calories: Keep an eye on the calorie count, especially if you’re trying to lose weight.
Nutrients: Look for high amounts of beneficial nutrients like fibre, protein, vitamins, and minerals. Limit saturated fat, added sugars, and sodium.
Ingredients List: The fewer ingredients, the better. Avoid items with a long list of unrecognisable ingredients.
With these tips, grocery shopping becomes a breeze. You’ll be in and out of the store quickly, with everything you need to stick to your meal plan and support your health goals.
Ready to get prepping? Let’s do it!
Meal Prep Techniques
This is where the magic happens—turning all those ingredients into ready-to-eat meals that make your week a breeze. Let’s get into some practical techniques to streamline your meal prep process.
Tools and Equipment to Make Meal Prep Easier
Investing in a few key tools can make meal prep a lot more efficient. Here are some essentials:
Storage Containers: Get a variety of sizes, preferably glass or BPA-free plastic, to store your prepped meals and ingredients.
Sharp Knives and Cutting Boards: Good knives and a sturdy cutting board make chopping and slicing quicker and safer.
Food Processor/Blender: Perfect for chopping, blending, and pureeing ingredients quickly.
Sheet Pans and Baking Dishes: For roasting veggies, baking proteins, and making one-pan meals.
Step-by-Step Guide to a Meal Prep Session
Let’s walk through a typical meal prep session. Here’s how you can get it all done efficiently:
Plan Your Menu:
Decide what meals you’ll be prepping. Make a list of recipes and note any ingredients you need to prep.
Gather Ingredients and Tools:
Lay out all your ingredients and tools. Having everything in one place before you start saves time.
Start with the Longest Tasks:
Begin with items that take the longest to cook, like grains, proteins, and baked dishes. While these are cooking, you can prep other ingredients.
Multitask:
While your grains are simmering and proteins are baking, chop your vegetables and prep any other ingredients.
Assemble Meals:
Once everything is cooked and prepped, start assembling your meals. Portion out your proteins, carbs, and veggies into containers.
Store Properly:
Store your meals in the fridge or freezer, depending on when you plan to eat them. Label containers with the date to keep track of freshness.
Why is flexibility so important? Well, it helps you:
Stay Consistent: When you’re not rigid, you’re more likely to stick with meal planning in the long run.
Reduce Stress: Flexibility reduces the pressure to follow your plan perfectly, making the process more enjoyable.
Adapt to Changes: Whether it’s a last-minute dinner invitation or a craving for something different, flexibility allows you to adjust without guilt.
How to Adjust Your Meal Plan
Here are some practical tips for keeping your meal plan flexible:
Have Backup Options: Keep a few quick, go-to meals in your repertoire that you can whip up in a pinch. Think of simple dishes like omelettes, salads, or stir-fries.
Use Versatile Ingredients: Stock up on ingredients that can be used in multiple recipes. For example, cooked chicken can be added to salads, wraps, or stir-fries.
Repurpose Leftovers: Transform leftovers into new meals. One of my favourite meals is these Leftover Roast Chicken Tacos by Effortless Foodie.
Freeze Extras: If you find yourself with extra portions, freeze them for another time. This reduces waste and provides ready-made meals for busy days.
Principles of Meal Planning: Conclusion
By now, you should have a solid understanding of meal planning and how it can change your approach to healthy eating and weight management.
Recap of the Key Principles of Meal Planning
Here’s a quick rundown of what we’ve covered:
Introduction to Meal Planning: The benefits and how it can simplify your life.
Setting Your Goals: Identify personal health and nutrition goals and align your meal plan to meet them.
Assessing Your Schedule: Finding the best times for meal prep and planning around your busy life.
Grocery Shopping Tips: Efficient shopping strategies and understanding nutrition labels.
Meal Prep Techniques: Different methods of meal prep and a step-by-step guide.
Staying Flexible and Adapting: Adjusting your meal plan as needed and handling setbacks.
Tracking Your Progress: Monitoring your adherence, reflecting, and making necessary adjustments.
Have you enjoyed reading ‘Principles of Meal Planning: An Easy Step-by-Step Guide’? I’d love to hear about your meal-planning journey. Share your experiences, tips, and any questions you have in the comments below.
Hey there! Welcome, or welcome back! If you’ve ever found yourself frustrated with yo-yo dieting or restrictive weight loss plans, you’re not alone! True, sustainable weight loss is all about making gradual, lasting changes that you can stick with for a long time, and have them become part of your life. It’s not about depriving yourself or jumping on the latest diet fad. Instead, it’s about embracing wholesome foods—minimally processed, nutrient-dense options.
In this post, I want to explain more about sustainable weight loss and the role wholesome foods play in achieving long-term weight management. This includes practical tips for making these foods a regular part of your diet and some of my favourite recipes that prove healthy eating can be delicious!
What Is Sustainable Weight Loss?
Sustainable weight loss is about creating a healthy lifestyle that you can maintain over time, rather than quick fixes. It’s important because it focuses on long-term health benefits rather than short-term results. Unlike crash diets, which are all about fast results through extreme restriction or eliminating entire food groups, sustainable weight loss promotes steady progress with balanced eating and regular exercise.
I know this firsthand from my own journey. When I decided to lose weight, I knew I needed a plan that I could stick with for the long haul. Over time, I lost over 80 pounds by making small, consistent changes to my diet and lifestyle.
Instead of crash diets and extreme measures, I focused on wholesome foods—nutrient-dense, minimally processed options that fueled my body and kept me feeling full. This approach not only helped me lose weight but also improved my overall health, well-being and self-confidence.
Crash diets and extreme measures might show quick results, but they often lead to muscle loss, nutritional deficiencies, and a slowed metabolism. Worse, they can create a cycle of weight loss and gain that’s tough on both your body and your mental health. This approach is not good for you in the long run.
One of the key lessons I learned during my weight loss journey is the importance of balance. Strict diets that ban your favourite foods can make you feel deprived and are hard to stick to. That’s why I started using the 80/20 rule, which played a huge role in my weight loss success.
The 80/20 rule is simple: 80% of the time, you focus on eating nutritious, wholesome foods—like fruits, vegetables, proteins, whole grains, and healthy fats. These foods provide your body with the essential nutrients it needs to thrive, keeping you energised and satisfied. The other 20% of the time, you allow yourself to enjoy your favourite treats without guilt. This could be anything from a piece of chocolate cake to a burger with friends.
This approach helps you find a healthy balance between nourishing your body and enjoying life’s pleasures. It stops you from feeling deprived and makes it easier to stick to your healthy eating habits in the long run. During my journey, I found that following the 80/20 rule allowed me to stay committed to my weight loss goals while still enjoying the foods I love.
It turned healthy eating from a restrictive chore into a sustainable lifestyle.
Wholesome foods are the cornerstone of a healthy diet, for both overall well-being and weight loss. But what exactly makes a food “wholesome”? In essence, wholesome foods are nutrient-dense, minimally processed, and as close to their natural state as possible.
Defining Wholesome Foods
Nutrient-Dense: Wholesome foods pack a lot of essential nutrients—like vitamins, minerals, and fibre—into each serving. Basically, you get more bang for your buck nutritionally, helping you get the most out of what you eat.
Minimally Processed: The less processing a food undergoes, the more nutrients it retains. Minimally processed foods are free from unnecessary additives, preservatives, and artificial ingredients that can detract from their nutritional value.
Natural: Wholesome foods come from nature, not a factory. They include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
Key Characteristics of Wholesome Foods
High in Vitamins and Minerals: Essential for maintaining bodily functions, vitamins and minerals boost your immune system, support growth and development, and help cells and organs do their jobs.
Rich in Fibre: Fibre aids in digestion, helps control blood sugar levels, and keeps you feeling full longer, which is extra important when you are cutting calories. Foods like vegetables, fruits, legumes, and whole grains are good sources of fibre.
Contains Healthy Fats: Not all fats are created equal. Healthy fats, found in avocados, nuts, seeds, and olive oil, are vital for brain health, hormone production, and satiety.
Natural Sugars and Low in Added Sugars: Wholesome foods contain natural sugars that are accompanied by fibre and other nutrients, unlike added sugars that provide empty calories and can lead to weight gain and other health issues.
Supporting Health and Weight Loss
Incorporating wholesome foods into your diet supports overall health and weight loss in many ways:
Sustained Energy: Nutrient-dense foods provide steady, long-lasting energy without the crashes associated with processed foods.
Improved Satiety: Foods high in fibre and healthy fats help you feel full and satisfied, reducing the temptation to overeat.
Balanced Blood Sugar: Wholesome foods help maintain stable blood sugar levels, preventing the spikes and crashes that can lead to cravings and overeating.
Nutrient Sufficiency: By eating a variety of wholesome foods, you ensure your body gets all the essential nutrients it needs to function optimally, supporting metabolism and overall health.
Key Wholesome Foods for Weight Loss
Fruits and Vegetables
Importance: Fruits and vegetables are high in fibre, vitamins, and minerals while being low in calories. This makes them great for weight loss, as they fill you up without adding too many calories.
Smoothies: Blend spinach or kale with berries and a banana for a nutrient-packed smoothie.
Salads: Add a variety of veggies to your salads, including leafy greens, carrots, and bell peppers.
Stir-Fries: Incorporate broccoli, bell peppers, and other veggies into your stir-fries.
Whole Grains
Benefits: Whole grains retain their bran and germ, making them higher in fibre, vitamins, and minerals compared to refined grains. They help maintain steady energy levels and keep you full longer.
Examples: Quinoa, brown rice, oats, and whole wheat.
Incorporation Tips:
Breakfast: Start your day with oatmeal topped with fresh fruit and nuts.
Lunch/Dinner: Use quinoa or brown rice as a base for salads and bowls.
Lean Proteins
Role: Protein is essential for satiety and muscle maintenance. It helps keep you full and supports muscle repair and growth, which is important when you’re in a calorie deficit and losing weight.
Examples: Chicken breast, fish, beans, lentils, and tofu.
Incorporation Tips:
Grilled Chicken: Add grilled chicken breast to salads or wraps.
Fish: Enjoy baked or grilled fish with a side of veggies for dinner.
Beans and Lentils: Make soups or stews with beans and lentils.
Tofu: Stir-fry tofu with vegetables for a quick meal.
Healthy Fats
Importance: Healthy fats are vital for brain health, hormone production, and satiety. They also help absorb fat-soluble vitamins like A, D, E, and K.
Examples: Avocados, nuts, seeds, and olive oil.
Incorporation Tips:
Salads: Add avocado slices to your salads for a creamy texture.
Snacks: Enjoy a handful of nuts or seeds as a snack.
Cooking: Use olive oil for cooking and drizzling over vegetables.
Smoothies: Blend a tablespoon of chia seeds or flaxseeds into your smoothies.
Dairy and Alternatives
Choosing: Opt for low-fat and nutrient-rich dairy products to support your weight loss while getting essential nutrients like calcium and protein.
Examples: Greek yoghurt, cottage cheese, almond milk, and soy products.
Incorporation Tips:
Breakfast: Have Greek yoghurt with berries and a drizzle of honey for breakfast.
Snacks: Enjoy cottage cheese with sliced fruit or a sprinkle of nuts.
Smoothies: Use almond milk or soy milk as a base for your smoothies.
Meal planning is a game-changer when it comes to sustainable weight loss. It helps you make healthier choices, avoid last-minute convenient options, and stay on track with your goals. Here’s why it’s important and how you can create balanced meals with wholesome foods.
Importance of Planning and Preparing Meals
Consistency: Meal planning ensures you have a steady supply of meals, helping you stick to your healthy eating habits even when life gets busy.
Portion Control: Preparing meals in advance allows you to portion out your food correctly, preventing overeating.
Nutrient Balance: Planning helps you ensure your meals are well-balanced, providing the right mix of protein, carbohydrates, fats, and essential vitamins and minerals.
Time and Money Savings: With a meal plan, you can buy groceries in bulk and prepare meals ahead of time, saving you both time and money.
Tips for Creating Balanced Meals with Wholesome Foods
1. Plan Ahead:
Set aside time each week to plan your meals and make a grocery list.
Choose recipes that are easy to prepare and incorporate a variety of wholesome foods.
2. Focus on Balance:
Ensure each meal includes a source of lean protein, healthy fats, and fibre-rich carbohydrates.
Aim to fill half your plate with vegetables, a quarter with protein, and a quarter with whole grains.
3. Batch Cooking:
Cook larger portions of meals and store leftovers for quick lunches or dinners throughout the week.
Prepare components like grains, proteins, and chopped vegetables in advance to save time on busy days.
4. Healthy Snacks:
Plan for healthy snacks to keep you satisfied between meals and prevent unhealthy cravings.
Include options like fresh fruit, nuts, Greek yoghurt, and veggie sticks with hummus.
5. Variety is Key:
Mix up your meals to avoid boredom and ensure you’re getting a wide range of nutrients.
Experiment with different wholesome foods and recipes each week.
6. Use Simple Recipes:
Choose recipes with minimal ingredients and straightforward instructions to make meal prep less daunting.
Focus on meals that can be prepared in one pot or pan to reduce cleanup time.
7. Stay Flexible:
Allow some flexibility in your meal plan to accommodate cravings or unexpected events.
The 80/20 rule can help you enjoy occasional treats without feeling guilty.
Recipes with Wholesome Foods
These are some of my favourite recipes that have helped me on my weight loss journey. They’re nutritious, filling, easy to prepare, and incorporate into your daily routine. I’ve linked to some of my go-to recipes online that you can try out. Enjoy!
Staying on track with your weight loss goals can seem challenging, but it doesn’t have to be! It’s all about finding what works for you and sticking with it. Here are some tips that helped me along my journey and can help you too:
Mindful Eating Practices
Pay Attention to Hunger Cues: Listen to your body. Eat when you’re truly hungry and stop when you’re satisfied. It’s easy to eat out of boredom or stress, but being mindful can make a big difference.
Portion Sizes: Keeping an eye on portion sizes helped me a lot. Try using smaller plates and bowls to help control how much you eat.
Slow Down: Eating slowly can help you realise when you’re full. Take your time, enjoy each bite, and savour the flavours. It made a big difference for me in avoiding overeating.
Be Patient and Consistent
Long-Term Success: Sustainable weight loss is a marathon, not a sprint. Be patient with yourself. Progress can be slow, but every small step counts. That’s why it’s so important to learn ways to enjoy the journey!
Setting Realistic Goals: Set small, achievable goals to keep yourself motivated. Celebrate your progress, no matter how small.
Staying Positive: Focus on your positive changes and how they improve your health. Remember, it’s about the journey and enjoying the process.
Wholesome Foods For A Happy And Sustainable Weight Loss: Conclusion
Starting a sustainable weight loss journey can be both rewarding and challenging, but it’s all about making small, lasting changes that fit into your lifestyle. By focusing on wholesome foods—those nutrient-dense, minimally processed foods —you can create a balanced diet that supports your health and helps you achieve your weight loss goals.
But remember to treat yourself! Allowing room for your favourite treats is important for maintaining a healthy relationship with food and stops you from feeling deprived. The 80/20 rule is a perfect way to strike this balance—80% of the time, focus on wholesome foods, and 20% of the time, enjoy your favourite snacks or desserts without guilt.
Ready to start your journey to sustainable weight loss? Start by incorporating some of these wholesome foods into your daily routine and see the difference they can make. Try out the recipes I’ve linked and let me know which ones become your favorites!
I’d love to hear about your progress and any tips you’ve discovered along the way. Share your experiences and favourite recipes in the comments below. Don’t forget to subscribe to my blog for more tips and inspiration to keep you motivated on your path to a healthier, happier you.
