Portion Control

  • GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.

    Table of Contents

    GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

    First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

    But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

    The Most Common GLP-1 Side Effects

    If any of these sound familiar, you’re not alone:

    • Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
    • Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
    • Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
    • Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.

    Now, the key to avoiding the worst of these side effects? Eating the right foods.

    Foods That Can Make GLP-1 Side Effects Worse

    These are the usual suspects that can turn a nice meal into a nausea-fest:

    • Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
    • Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
    • Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
    • Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
    • Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.

    Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

    Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.

    • Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
    • Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
    • Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
    • Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
    • Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.

    If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

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    FAKEAWAY

    Introducing: The GLP-1 Fakeaway Recipe Book

    I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

    Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

    What’s Inside?

    • All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
    • Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
    • Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
    • Ridiculously easy recipes – because who has time for faff?

    What’s on the menu?

    High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

    Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

    High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

    Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

    High-Protein Low-Carb Pizza – Because life without pizza is just sad.

    High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

    Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

    Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

    Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

    High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

    High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

    Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

    BONUS: Two Dessert Fakeaways!

    High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

    High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

    Why You Need This Fakeaway Recipe Book

    Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:

    • Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
    • High-protein meals to keep you full – Say goodbye to cravings and low energy.
    • Quick, no-fuss recipes – Because who has time for complicated cooking?
    • Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.

    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

    Get Your Free Copy Now!

    Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

    Download Here

    PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

    Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

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  • Nutrition

    Ultimate 7-Day Summer Body Meal Plan: Feel Lean, Energised & Unstoppable

    summer body meal plan

    Let’s set the record straight—you do not need to overhaul your entire life to feel confident in your summer body. You don’t need to give up carbs, eat like a rabbit, or survive on tasteless diet food. What you do need is a Summer Body Meal Plan that actually fuels you, keeps you full, and helps you build strength while feeling your absolute best.

    This meal plan isn’t about deprivation—it’s about smart choices, balance, and real food that tastes good. It’s designed to help you feel energised, strong, and ready to take on whatever summer throws at you.

    So, if you’re looking for a realistic, no-nonsense way to eat for a lean and toned look, let’s get stuck in.

    Table of Contents

    The Golden Rules of a Summer Body Meal Plan

    Before we dive into the actual food, let’s get one thing straight—this isn’t a crash diet. It’s about eating in a way that makes you feel strong, fuelled, and satisfied. Here’s what that looks like:

    Protein is Queen – Keeps you full, helps you build muscle, and stops cravings from running the show. Every meal needs a protein source.

    Carbs Are Not the Enemy – Your body needs them for energy. The trick? Opt for whole, nutrient-dense carbs that keep you going, not leave you crashing.

    Healthy Fats Keep You Satisfied – Avocados, nuts, olive oil, and seeds help keep your hormones happy and your cravings in check.

    Hydration is a Game-Changer – Dehydration can make you feel sluggish, hungry, and bloated. Aim for two to three litres of water a day.

    Balance Over Perfection – The occasional treat won’t ruin your progress, but an extreme, miserable diet will. Eat well, enjoy life, move on.

    Now, let’s get into your 7-day Summer Body Meal Plan—packed with lean proteins, smart carbs, and plenty of flavour to keep you on track without feeling like you’re on a diet.

    7-Day Summer Body Meal Plan

    Day 1

    Breakfast: Scrambled eggs on wholegrain toast with avocado and cherry tomatoes
    Lunch: Grilled chicken salad with feta, quinoa, and lemon dressing
    Dinner: Baked salmon with roasted sweet potatoes and garlic greens
    Snack: A handful of almonds and dark chocolate

    Day 2

    Breakfast: Greek yoghurt with berries, nuts, and a drizzle of honey
    Lunch: Turkey and avocado wrap with hummus and spinach
    Dinner: Stir-fried tofu and vegetables with jasmine rice
    Snack: Peanut butter and banana on rice cakes

    Day 3

    Breakfast: Protein pancakes with Greek yoghurt and raspberries
    Lunch: Grilled halloumi and chickpea salad with olive oil dressing
    Dinner: Tuna steak with quinoa and steamed broccoli
    Snack: Cottage cheese with walnuts and honey

    Day 4

    Breakfast: Omelette with spinach, feta, and wholegrain toast
    Lunch: Chicken and avocado sandwich on sourdough
    Dinner: Buddha bowl with quinoa, roasted chickpeas, and tahini dressing
    Snack: Carrot sticks with guacamole

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    SUMMER BODY MEAL PLAN

    Day 5

    Breakfast: Porridge with almond butter and banana
    Lunch: Grilled prawn and avocado salad with citrus dressing
    Dinner: Chicken curry with brown rice and roasted vegetables
    Snack: Dark chocolate and mixed nuts

    Day 6

    Breakfast: Scrambled tofu with spinach and mushrooms
    Lunch: Tuna and sweetcorn wholegrain wrap
    Dinner: Lean beef stir-fry with brown rice
    Snack: Greek yoghurt with flaxseeds and strawberries

    Day 7

    Breakfast: Smoked salmon and cream cheese on rye bread
    Lunch: Grilled tofu salad with sesame dressing
    Dinner: Baked cod with roasted Mediterranean vegetables
    Snack: Protein smoothie with almond milk and banana

    How to Make This Summer Body Meal Plan Work for You

    This Summer Body Meal Plan is a guide, not a strict set of rules. Feel free to swap meals, adjust portion sizes, and make it work for you. The goal is to eat in a way that fuels your body, keeps you full, and supports your summer goals.

    Bonus Tips for Maximum Results:

    • Prioritise protein – Helps muscle recovery and keeps you full.
    • Stay hydrated – Two to three litres of water a day is the goal.
    • Eat enough – Starving yourself won’t help. Fuel properly.
    • Pair with movement – Strength training plus protein equals a toned, strong look.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Because You’ve Got This)

    You don’t need to be perfect. You don’t need to follow some miserable, restrictive plan. What you do need is a sustainable way of eating that makes you feel strong, confident, and full of energy.

    This Summer Body Meal Plan is here to help you fuel your body the right way, without stress, guilt, or boring meals.

    So eat well, enjoy your food, and step into summer feeling your absolute best. No guilt, no fads—just real food and real results. Let’s do this.

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    Summer Body Meal Plan
  • GLP-1 Tips

    GLP-1 Medications 101: What They Are and How They Work

    So, you’ve heard about GLP-1 medications—Ozempic, Mounjaro, Zepbound, and the rest of the gang—and now you’re wondering what all the fuss is about. Do they actually work?

    Are they some kind of magic weight loss potion? And most importantly—what the hell can you eat while on them?

    Buckle up, because we’re about to break it all down in a way that actually makes sense. No boring medical jargon, just real talk about what GLP-1s do, how they help with losing weight, and what you need to know before jumping in.

    Table of Contents

    What Are GLP-1 Medications?

    Let’s start with the basics: GLP-1 receptor agonists (catchy, right?) are a type of medication that was originally created to treat type 2 diabetes.

    But, surprise surprise, they also happen to be brilliant at curbing appetite, regulating blood sugar, and helping people lose weight without feeling like they’re constantly at war with their fridge.

    Some of the most well-known GLP-1 medications include:

    • Mounjaro – Also known as Tirzepatide, a bit of a powerhouse when it comes to fat loss.
    • Zepbound – The new kid on the block, and let’s just say it means business.
    • Ozempic/Wegovy – The classics, famous for reducing appetite and stabilising blood sugar.

    These bad boys work with your body to keep hunger levels in check, so you don’t feel like you need to eat your entire kitchen at 9 pm. Sounds dreamy, right?

    How Do GLP-1s Actually Work?

    Here’s the science-y bit—but don’t worry, I’ll keep it simple. GLP-1 medications mimic a natural hormone in your body called glucagon-like peptide-1 (hence the fancy name). This hormone does three big things:

    • Slows down digestion – You feel full for longer, which means no more wandering into the kitchen just because you’re bored.
    • Tells your brain you’re satisfied – Bye-bye mindless snacking!
    • Regulates blood sugar – Less sugar crashing, more steady energy.

    The result? Weight loss that actually feels manageable.

    And because you’re naturally eating less, it’s much easier to stick to an easy meal plan for the week, whether you’re following a vegetarian diet, looking for vegan recipes, or just trying to keep things balanced with a high-protein approach.

    Checkout my post ‘The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss‘ for some meal plan ideas!

    The Perks of GLP-1 Medications (a.k.a. Why Everyone’s Talking About Them)

    Alright, let’s get into the juicy benefits of being on one of these meds:

    ✔ Effortless portion control – No more battling your willpower at every meal.
    ✔ Steady, sustainable weight loss – This isn’t some crash diet nonsense.
    ✔ Improved metabolism – Your body gets better at handling food, instead of storing every bite as fat.
    ✔ Better blood sugar control – Whether you have diabetes or not, it’s a win-win.

    sliced vegetables on white ceramic plate

    Side Effects: The Not-So-Fun Part

    Alright, I won’t sugarcoat it—GLP-1s come with a bit of a learning curve. Some of the most common side effects include:

    • Nausea – Your stomach might need time to adjust, especially in the first few weeks.
    • Digestive issues – Think bloating, constipation, or (on the flip side) running for the loo.
    • Fatigue – Because your body is adjusting to eating less.

    The good news? Most of these symptoms settle down over time, and there are ways to manage them. Check out my post ‘8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications‘ for tips on minimising side-effects!

    Keeping your meals light but nutrient-dense can help—think GLP-1 breakfast ideas like scrambled eggs with avocado, Greek yoghurt with berries, or a high-protein smoothie.

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    GLP-1 Medications

    Who Should (and Shouldn’t) Use GLP-1s?

    Not everyone needs a GLP-1, and they’re not a “get skinny quick” pill (because let’s be real, that doesn’t exist). These meds are best suited for:

    • People who have struggled with weight loss for years and need extra support.
    • Those with a high BMI or weight-related health issues like insulin resistance.
    • Anyone looking for a long-term lifestyle change, not just a quick fix.

    Who shouldn’t take them?

    • People who just want to drop a few pounds for a holiday.
    • Those with a history of certain thyroid conditions or pancreatitis.
    • Anyone looking for a way to avoid healthy eating altogether (you’ll still need to make smart food choices!).

    What to Expect When You Start GLP-1s

    If you’re thinking of trying Mounjaro, Wegovy or Zepbound, here’s what the first few weeks might look like:

    Week 1-2: Appetite starts to drop, but nausea might kick in. Stick to easy-to-digest foods (GLP-1 diet recipes with high protein and fibre help!).
    Week 3-4: Cravings lessen, portions shrink naturally, and energy stabilises.
    Month 2+: Weight loss starts to show, and side effects improve.

    It’s also a great time to build solid eating habits that focus on high-protein, fibre-rich meals.

    Next Steps:

    Still not sure which one is right for you?

    • Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
    • Read: How to Qualify for GLP-1s if you’re not sure whether you’re eligible — or what the next steps are in the UK or US.
    • Or dive into the GLP-1 Nutrition Guide to start eating for results

    Final Thoughts: Is a GLP-1 Right for You?

    GLP-1 medications aren’t a magic fix, but they are an incredible tool for making weight loss feel easier, more natural, and actually sustainable.

    If you’re fed up with extreme dieting and want something that actually works with your body, then it might be worth chatting with your doctor about GLP-1s.

    And remember—these meds work best when paired with the right food choices. So, whether you’re looking for foods to eat on Wegovy, curious about GLP-1 meal recipes, or just need easy meal ideas, I’ve got you covered in the rest of this GLP-1 series.

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    GLP-1 Medications

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

    Volumetrics Diet

    Alright, let’s talk about diets. You know, the ones that make you feel like you’ve signed up for a lifetime of sadness, nibbling on lettuce while your stomach growls loud enough to startle the dog.But what if I told you there’s a way to eat more food—yes, MORE—and still lose weight? No, this isn’t some dodgy “drink this magic tea” nonsense. It’s called the Volumetrics Diet (otherwise simply known as “Volume Eating”), and it’s based on actual science (not just wishful thinking).

    Sound too good to be true? I thought so too. But hear me out, because this way of eating could change everything.

    So, in this post, I’ll cover:

    • What the Volumetrics Diet is (and why it works)
    • How you can eat more and still lose weight with High Volume Eating
    • What to eat (and what to ditch)
    • Simple tips to get started today

    Let’s dive in, shall we?

    Table of Contents

    What Is the Volumetrics Diet?

    Created by Dr Barbara Rolls, the Volumetrics Diet is based on a simple but genius concept: not all calories are created equal.

    Ever noticed how you can inhale a chocolate bar in 30 seconds flat, but a massive bowl of salad takes forever to eat? That’s because some foods are high-volume low-calorie while others are small but calorific.

    Volume Eating is all about filling your plate with foods that are high in volume but low in calories, so you feel satisfied while naturally eating fewer calories.

    No starving, no weird meal replacements, just proper, delicious food.

    Basically, you’re hacking your hunger signals so your body thinks it’s had a feast—without blowing your calorie budget.

    How Does It Help You Lose Weight?

    Right, so let’s break down the magic behind High Volume Eating and why it works so well:

    • High Volume Meals take up space in your stomach – More food, less hunger.
    • Low-Calorie High Volume foods = more food for fewer calories – You could eat a tiny chocolate bar for 200 calories, or a whole plate of roasted veg, chicken, and rice for the same amount. Your call.
    • Your brain registers fullness based on food weight, not calorie density – Meaning you can “trick” yourself into feeling full by eating high quantity low-calorie foods.

    Think of your stomach like a suitcase.

    You could fill it with heavy bricks (high-calorie foods) and still feel like there’s space left, or you could stuff it with fluffy clothes (high-volume low-calorie foods) and feel like it’s ready to burst.

    The key? Pick foods that give you the most bang for your calorie buck.

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    02/27/2025 02:50 pm GMT

    Foods to Eat (and Avoid) on the Volumetrics Diet

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

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

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

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

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

    Slightly higher in calories but still great choices:

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

    📌 Pin this for later! ⬇

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

    Higher in calories but fine in small amounts:

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

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

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

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

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

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    How to Start the Volumetrics Diet Today

    No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:

    • Fill at least half your plate with veggies – The more colourful, the better!
    • Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
    • Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
    • Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).

    Final Thoughts

    The Volumetrics Diet isn’t about restriction—it’s about playing it smart. Instead of cutting out foods you love, you’re just swapping them for ones that will actually keep you full.

    So if you’re sick of feeling like you have to suffer to lose weight, give this a go. It’s not about eating less—it’s about eating better and feeling satisfied while doing it.

    Now, go forth and eat like a queen (or king), while still smashing your goals.

    📌 Pin this for later! ⬇

    volumetrics diet
  • Nutrition

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

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

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

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

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

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

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

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

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

    Table of Contents

    1. Skipping Breakfast

    Let’s start with the age-old problem of skipping breakfast.

    You wake up, rush through your morning routine, and tell yourself you’ll grab something later.

    But let’s be honest, later rarely happens. By mid-morning, you’re starving, cranky, and reaching for the first sugary snack you can find.

    Fix it: The solution here is all about preparation. Quick, balanced breakfasts like overnight oats, Greek yoghurt with berries, or a protein-packed smoothie can save the day. Spend a few minutes the night before getting everything ready, so you can grab and go in the morning without even thinking about it.

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    Why it matters: Starting your day with a proper breakfast sets the tone for the rest of your meals. You’ll feel more energised, less likely to snack, and ready to take on whatever the day throws at you.

    2. Constantly Snacking on Junk Food

    Picture this: it’s mid-afternoon, and you’re peckish. Instead of reaching for something nourishing, you grab a packet of crisps or a chocolate bar because, well, they’re easy and comforting.

    We’ve all been there. And sometimes you need a little treat. But the problem is, these snacks don’t keep you full for long, and they add unnecessary calories to your day.

    Fix it: Swap out the junk for snacks that actually fuel your body. Keep nuts, or fresh fruit on hand instead. And here’s a sneaky trick: put treats out of sight! If you have to dig through three drawers to find a biscuit, you’re less likely to bother.

    Why it matters: Choosing better snacks helps you stay satisfied between meals and keeps your energy levels steady. Plus, you’ll feel way less guilty when snack time rolls around.

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

    3. Eating Out Too Often

    It’s been a long day, you’re knackered, and the idea of cooking feels like an extreme sport.

    So, you default to takeaway or eating out.

    While there’s nothing wrong with treating yourself, doing this too often can wreak havoc on your healthy eating goals—not to mention your bank account.

    Fix it: Start small by cooking just one extra meal at home each week. Plan ahead, pick simple recipes, and don’t overthink it. Even a quick stir-fry with some veg, protein, and noodles can be a game-changer.

    Why it matters: Cooking at home not only gives you control over what goes into your meals but also helps you establish healthier habits over time. Plus, leftovers are a lifesaver for lunch the next day!

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    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

    No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.

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    4. Not Reading Food Labels

    Have you ever picked up a “low-fat” yoghurt or a so-called “healthy” granola bar, only to realise later it’s packed with sugar?

    Food labels can be sneaky, and not knowing what you’re eating can derail even the best intentions.

    Fix it: Take an extra minute to read the labels before you pop something into your trolley. Look for shorter ingredient lists with words you actually recognise. And if sugar is one of the first few ingredients? Maybe give it a pass.

    Why it matters: Understanding what’s in your food helps you make better choices and avoid hidden nasties like added sugars or unhealthy fats. Knowledge is power, after all.

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

    5. Late-Night Binging

    You’ve had dinner, but somehow you find yourself standing in front of the fridge at 10 pm, nibbling on leftovers or raiding the snack cupboard.

    Sound familiar?

    Late-night binging often happens because we’re bored, tired, or stressed—not because we’re actually hungry.

    Fix it: Set a boundary by “closing the kitchen” after dinner. Tell yourself that once the plates are cleared, the kitchen is officially off-limits.

    If you’re genuinely hungry, go for a lighter option like a small handful of nuts or some fruit. But remember that every so often, a slice of cake after dinner isn’t going to do an harm.

    Why it matters: Cutting out late-night snacks can help you sleep better and prevent unnecessary calorie intake. Plus, it feels good to wake up without that post-binge guilt.

    📌 Pin this for later! ⬇

    Visual guide to breaking free from an unhealthy diet cycle.

    6. Emotional Eating

    Bad day at work? Argument with your partner?

    Emotional eating often sneaks up when we’re feeling low.

    Food becomes a source of comfort, but it’s a temporary fix that doesn’t actually address the underlying emotions.

    Fix it: Next time you feel the urge to snack, pause for a moment. Ask yourself: “Am I hungry, or am I just stressed, sad, or bored?” If it’s the latter, try a different coping strategy—like journaling, calling a friend, or even finding a new hobby.

    Why it matters: Learning to manage your emotions without food is a game-changer for both your mental and physical health.

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

    7. Overloading on Carbs

    I am not the person to tell you to cut out carbs, I have pasta at least 3 times a week—but when your meals are all bread, pasta, and rice with nothing else in sight, it’s easy to overdo it.

    Too many carbs without protein or fats can leave you feeling hungry again in no time.

    Fix it: Aim for balance in every meal. Combine your carbs with a source of protein (like chicken or tofu), healthy fats (like avocado or olive oil), and plenty of veg.

    Think of your plate as a puzzle, with all the pieces working together to keep you full and satisfied.

    Why it matters: Balanced meals help stabilise your blood sugar levels, so you’ll feel energised and avoid the dreaded mid-afternoon slump.

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

    8. Skipping Meals

    Skipping meals might seem like a shortcut to weight loss, but it’s a very common unhealthy diet habit.

    By the time your next meal rolls around, you’re so hungry you could eat an entire pizza—and then you do.

    Fix it: Commit to eating three balanced meals a day, even if they’re smaller. If your schedule is hectic, plan your meals in advance and have healthy options ready to go.

    Why it matters: Eating consistently helps regulate your metabolism and prevents the binge-restrict cycle that can leave you feeling miserable.

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    02/27/2025 11:09 am GMT

    9. Drinking Your Calories

    From sugary lattes to fizzy drinks, calories from beverages can sneak into your day without you even realising it.

    They don’t fill you up, but they do add up quickly.

    Fix it: Stick to water, herbal teas, or black coffee. If plain water feels boring, jazz it up with a slice of lemon or some squash.

    Why it matters: By cutting back on sugary drinks, you’ll save hundreds of calories a week without even trying. Plus, you’ll feel more hydrated and energised.

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

    10. Impulse Grocery Shopping

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

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

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

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

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

    11. Mindless Eating

    Ever found yourself munching through a pack of Custard Creams while watching TV, only to realise the bag’s empty and you don’t even remember eating it?

    That’s mindless eating for you—it sneaks up on the best of us.

    Fix it: Practise mindful eating. Turn off distractions, sit down at the table, and truly focus on your food.

    Take smaller bites, chew slowly, and actually savour the flavours. It’s not just healthier—it makes eating way more enjoyable.

    Why it matters: When you pay attention to your meals, you’re more likely to notice when you’re full, which can help prevent overeating.

    📌 Pin this for later! ⬇

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

    12. Relying on Processed Foods

    Let’s face it: processed foods are convenient.

    And usually tasty.

    But they’re often loaded with salt, sugar, and unhealthy fats, leaving your meals lacking in nutrients. They are the main culprits of an unhealthy diet.

    Fix it: Gradually replace processed foods with whole, minimally processed options. For example, swap white bread for whole grain, and choose fresh fruit over sugary snacks.

    Meal prepping can also help reduce reliance on ready meals when you’re short on time.

    Why it matters: Whole foods provide the nutrients your body craves, keeping you full longer and improving your energy levels.

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    02/27/2025 10:21 am GMT

    13. Overeating Portions

    Even the healthiest food can work against you if you’re eating too much of it.

    Oversized portions make it easy to consume more calories than your body needs.

    Fix it: Use smaller plates and bowls to naturally control portion sizes. Before going back for seconds, give your body 10 minutes to decide if it’s actually still hungry.

    And don’t forget to balance your plate—half veg, a quarter protein, and a quarter carbs is a great place to start.

    Why it matters: Portion control is one of the simplest ways to maintain a healthy diet without feeling deprived.

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

    Support the Blog!

    Let’s Wrap This Up

    Listen, no one gets it right all the time. Breaking unhealthy diet habits isn’t about being perfect; it’s about making small, consistent changes that add up over time.

    Pick one habit from this list to focus on this week.

    Just one.

    Master that, and then move on to the next. You’ve got this, and I’m cheering you on every step of the way!

    Got questions or want to share your progress? Drop a comment—I’d love to hear from you!

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

    10 Unhealthy Foods You Think Are Healthy: Common Diet Mistakes

    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.

    unhealthy foods

    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

    UNHEALTHY FOODS LIST

    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.

    UNHEALTHY FOODS 80/20 EATING

    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.

    two glasses of green smoothie on a cutting board

    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.

    a bowl of oatmeal and a spoon on a napkin

    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.

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    Conclusion

    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

    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).

  • 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.