Intuitive Eating

  • Nutrition

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

    Mediterranean Diet Plan

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

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

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

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

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

    Let’s get cracking!

    Table of Contents

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

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

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

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

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

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

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

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

    Check it out here!

    Mediterranean Diet Plan Basics for Beginners

    Right, let’s keep this dead simple.

    What to Eat

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

    What to Cut Down On

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

    Mediterranean Diet Recipes

    Breakfast Recipes

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

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

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

    three eggs on white ceramic plate beside brown ceramic mug

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

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

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

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

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

    Check it out here!

    Lunch Recipes

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

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

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

    sliced cucumber and green chili on white ceramic bowl

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

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

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

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

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    Dinner Recipes

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

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

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

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

    egg on pan

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

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

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

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

    Check it out here!

    Snack Ideas

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

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

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

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

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

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

    Mediterranean diet plan

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

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

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

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

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

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

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

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

    Grocery List

    Produce

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

    Dairy

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

    Meat & Fish

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

    Pantry Staples

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

    Nuts & Seeds

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

    Spices & Seasonings

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

    Condiments & Extras

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

    Frozen Foods

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

    Optional Items

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

    The 7-Day Mediterranean Diet Plan

    Day 1

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

    Day 2

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

    Day 3

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

    Day 4

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

    Mediterranean diet plan

    Day 5

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

    Day 6

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

    Day 7

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

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

    Check it out here!

    Beyond the Diet: Mediterranean Lifestyle Tips

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

    1. Slow the Heck Down

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

    2. Move More, But Make It Fun

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

    Mediterranean diet plan

    3. Stress Less

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

    4. Sleep Like You Mean It

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

    5. A Little Wine, Not a Whole Bottle

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

    Final Tips & Encouragement

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

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

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

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

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

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  • Weight Loss

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

    GLP-1 Meal Plan

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

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

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

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

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

    Table of Contents

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

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

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

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

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

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

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

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

    A Quick Note Before We Dive In

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

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

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

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

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

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

    cauliflower with green vegetable

    7-Day GLP-1 Meal Plan

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

    Day 1: High-Protein & Satisfying

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

    Vegetarian Alternative: Swap salmon for baked tofu with sweet potato

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    GLP-1 Meal Plan

    Day 2: Balanced & Light

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

    Vegan Alternative: Swap turkey for stir-fried tempeh

    Day 3: Easy & Nutrient-Dense

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

    Vegan Alternative: Swap cod for grilled tofu or tempeh

    Day 4: Hydrating & Energy-Boosting

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

    Day 5: Comforting & Protein-Packed

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

    Vegan Alternative: Swap shrimp for chickpeas or tofu

    sliced vegetables on white ceramic plate

    Day 6: Light but Filling

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

    Vegan Alternative: Swap eggs for vegan protein shake

    Day 7: Balanced & Energising

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

    Vegan Alternative: Swap tuna for chickpeas or lentils

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

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

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

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

    Whether you’re looking for a Wegovy diet meal plan, Ozempic diet menu, or high protein day plan, these free meal ideas will keep you on track.

    Want a printable version with recipes? Let me know in the comments below!

    📌 Next up: The Ultimate GLP-1 Grocery List – stock up on foods that align with the medication’s effects.

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    GLP-1 Meal Plan

    Studies

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

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

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

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

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

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

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

  • Weight Loss

    The Ultimate GLP-1 Grocery List: 10 Foods to Keep Weight Off for Good

    GLP-1 Grocery List

    Did you know that people who incorporate high-satiety foods into their GLP-1 diet plan are more likely to keep the weight off long-term?

    It’s true – the right foods can make all the difference! If you’re here, you’re probably on a mission to maximise your GLP-1 results and keep that hard-earned weight off for good.

    Now, I’m all about sustainable weight loss (lost 80 lbs myself, thank you very much!), but let’s be real – sometimes we all need a bit of extra help, and that’s where semaglutide medications like Ozempic, Wegovy, and Mounjaro can be a game-changer.

    So, grab your shopping list because I’m about to share the top 10 foods that’ll supercharge your GLP-1 journey, keep those cravings under control, and help you build a healthy, sustainable eating routine.

    Say goodbye to yo-yo dieting and hello to steady progress.

    Table of Contents

    My Stance on GLP-1 Medications

    Here’s the truth: I managed to lose 80 lbs naturally through small changes, consistency, and patience, but I know that’s not everyone’s journey.

    If you’re taking GLP-1 medications like Ozempic or Wegovy for weight loss, good on you for taking steps to get the support you need!

    I’m 100% behind these medications for people who need a bit of extra help to follow sustainable diet tips.

    They’re not shortcuts – they’re tools to help you build healthy habits and stay on track. So, let’s pair that support with some smart food choices, shall we?

    Why Diet Matters with GLP-1

    You might wonder why I’m harping on about diet when you’ve already got GLP-1 on your side.

    But here’s the thing – these meds slow digestion, reduce appetite, and help with blood sugar control, yes, but the real magic happens when you pair them with non-processed foods that keep you full, energised, and on the path to weight loss.

    The right foods can help you stay satisfied longer, prevent blood sugar spikes, and keep those energy levels steady, so you’re not reaching for snacks every couple of hours.

    Ready to stock up on foods that work with your meds, not against them? Let’s dive into the ultimate GLP-1 food list.

    Top 10 Foods to Include in Your GLP-1 Grocery List

    Here’s the rundown of the ten foods that are going to help you make the most out of Ozempic meal plans or any semaglutide diet.

    For each one, I’ll give you the why, the what, and a few ideas on how to use them in your meals. Let’s make it delicious!

    1. Leafy Greens

    glp-1 nutrition tips
    • Why It Works: Packed with fibre and low in calories, leafy greens like spinach, kale, and romaine keep you feeling full without adding loads of calories.
    • Shopping Tip: Go for fresh or frozen – both are excellent. Just avoid canned, which can have added salt.
    • Meal Inspiration: Throw a handful into smoothies, salads, or scrambled eggs for an easy, nutritious boost.

    2. Lean Proteins (e.g., Chicken, Turkey)

    glp-1 high protein foods
    • Why It Works: Protein is a powerhouse for satiety. It helps keep you full, builds muscle, and is crucial for overall health.
    • Shopping Tip: Look for lean cuts, and buy in bulk to save money.
    • Meal Inspiration: Grilled chicken with roasted veggies, turkey stir-fry, or a simple chicken salad.

    3. Fatty Fish (e.g., Salmon, Mackerel)

    sliced bread on white ceramic plate
    • Why It Works: Fatty fish are rich in omega-3s, which support heart health and satiety. Plus, they’re protein-rich.
    • Shopping Tip: Fresh or frozen, both work. Look for wild-caught if possible.
    • Meal Inspiration: Pan-seared salmon with a side of steamed broccoli or mix tinned mackerel into a salad.

    4. Whole Grains (e.g., Quinoa, Brown Rice)

    bowl beside brass-colored ladle
    • Why It Works: Whole grains are loaded with fibre, which keeps digestion slow and steady, making you feel full longer.
    • Shopping Tip: Bulk-buy quinoa, brown rice, or oats to keep costs down.
    • Meal Inspiration: Quinoa salad, brown rice bowls, or overnight oats with berries.

    5. Low-Sugar Fruits (e.g., Berries, Apples)

    glp-1 best fruit
    • Why It Works: Low in sugar, high in fibre – these fruits help curb your sweet cravings without causing blood sugar spikes.
    • Shopping Tip: Buy fresh or frozen berries, and grab some apples for easy, on-the-go snacks.
    • Meal Inspiration: Add berries to yoghurt, slice up apples with almond butter, or toss them into a salad.

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    6. High-Fibre Vegetables (e.g., Broccoli, Bell Peppers)

    assorted vegetables on white ceramic plate
    • Why It Works: High-fibre veggies add volume to meals, making you feel full without extra calories.
    • Shopping Tip: Fresh or frozen is great. Mix up colours for a variety of nutrients.
    • Meal Inspiration: Roasted veggie medley, stir-fried peppers and onions, or steamed broccoli with a sprinkle of seasoning.

    7. Greek Yoghurt or Kefir

    strawberry and blackberries on top of brown table
    • Why It Works: Packed with protein and probiotics, Greek yoghurt and kefir help with digestion and keep you satisfied.
    • Shopping Tip: Choose plain, unsweetened varieties for the best nutritional profile.
    • Meal Inspiration: Add to smoothies, top with berries, or use as a base for savoury dips.

    8. Nuts and Seeds (e.g., Almonds, Chia Seeds)

    almonds on saucer
    • Why It Works: Nuts and seeds provide healthy fats and protein, helping curb hunger and support heart health.
    • Shopping Tip: Buy in bulk and store in the fridge to keep fresh.
    • Meal Inspiration: Sprinkle chia seeds into your yoghurt, grab a handful of almonds as a snack, or add nuts to your salad.

    9. Eggs

    glp-1 eggs
    • Why It Works: Eggs are a protein-packed, nutrient-dense food that’s super versatile.
    • Shopping Tip: Organic, free-range eggs if possible – the quality is worth it.
    • Meal Inspiration: Scrambled, boiled, or poached – eggs are perfect anytime. Add to salads, have on toast, or enjoy with a side of veggies.

    10. Avocado

    glp-1 avocados
    • Why It Works: Loaded with healthy fats, avocado keeps you full and adds a creamy texture to meals.
    • Shopping Tip: Look for avocados that are firm but give a little when you press them.
    • Meal Inspiration: Add slices to toast, mix into salads, or blend into a smoothie for extra creaminess.

    Why Protein is Essential on a GLP-1 Journey

    Let’s talk about protein. If there’s one thing you want to prioritise while using GLP-1 medications for weight loss, it’s protein.

    Protein is crucial for any weight loss journey, especially if you’re on a semaglutide diet plan and losing weight quickly or aiming to lose a lot of weight.

    When you’re in a calorie deficit, your body might dip into muscle stores if it’s not getting enough protein.

    Losing muscle?

    Big “no” – muscle keeps you strong, supports your metabolism, and helps your body function at its best.

    By eating enough protein, you’re giving your body the building blocks to preserve muscle while you lose fat. Plus, protein is incredibly filling, so it keeps your appetite under control.

    Aim for around 1.2 to 1.6 grams of protein per kilogram of your goal weight, and make sure you’re getting it at each meal.

    Tips for Building Balanced Meals with GLP-1 Foods

    Now that you’ve got your GLP-1-friendly foods, keep your plate balanced. Fill half of it with veggies, add a quarter of lean protein, and finish with whole grains or healthy fats.

    Consistency is key – make these foods your go-to, and you’ll find it’s easier to stay full, energised, and on track.

    Common Pitfalls and How to Avoid Them

    Even the best-laid plans can go sideways. Watch out for high-sugar and ultra-processed foods, which won’t give you the steady energy or satiety that GLP-1 needs to work its magic.

    Mix things up so you don’t get bored – swap quinoa for brown rice, or switch your greens from spinach to kale.

    Keep it interesting, and you’ll be more likely to stick with it.

    Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle

    Conclusion

    There you have it – the ultimate GLP-1 grocery list! These foods are the secret sauce to maximising your results, keeping those cravings in check, and, most importantly, helping you build a sustainable, healthy lifestyle.

    Stick with it, trust the process, and enjoy the journey.

    Now, let’s hit the shops and fill that basket with foods that’ll keep you feeling like your best self!

    📌 Next up: 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications (Existing) – A guide on what to steer clear of and why these foods can hinder progress.

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  • Nutrition

    Real Food, Real Life: A Meal Plan Inspired by Victoria’s Secret (But For Real People)

    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.

    victoria's secret

    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.

    victoria's secret quote

    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.

    victoria's secret quote

    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.

    victoria's secret

    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.

    victoria's secret quote

    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.

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    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.

    victoria's secret quote

    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.

  • Nutrition

    Holistic Nutrition 101: A Complete Guide to Nourishing Your Body

    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)

    holistic nutrition

    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!

    holistic living nutrition balanced plate

    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.

    Here are some of my favourites:

    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.

    holistic grocery shop

    “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!

    Support the Blog!

    Conclusion

    So there you have it!

    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).

  • Nutrition

    Mindful Eating 101: How to Be in a Calorie Deficit with Ease

    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? 😊

    mindful eating 101

    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

    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.

    For a practical take on balanced meals that support mindful, satisfying eating, head over to Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. You’ll learn how to nourish your body without the model-diet mentality.

    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!

    mindful eating 101

    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.

    If you’re keen to dive deeper into mindful eating and truly rediscover the joy of eating, I highly recommend Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays. It’s full of practical exercises and insights to help you transform your relationship with food.

    You’ve got this!

    Further Resources

    Studies

    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).