Weight Loss Motivation

GLP-1 Tips
Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
- February 20, 2025
- 0 comments
- by Brooke
So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

Let’s dive in.
Table of Contents

1. Why Exercise on GLP-1s?
2. The Best Types of Exercise for GLP-1 Users
3. How to Exercise When You Have Low Energy on GLP-1
4. What to Eat to Support Exercise on GLP-1
5. The Best Weekly Workout Plan for GLP-1 Users
Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!
1. Why Exercise on GLP-1s?

GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

What happens if you don’t exercise on GLP-1?
- You lose muscle along with fat. Less muscle = a slower metabolism.
- You feel weaker and more fatigued. Not fun.
- Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.
What happens if you do exercise?
- You burn fat while keeping muscle. A win-win.
- Your metabolism stays high. Which helps prevent weight regain.
- You feel stronger, healthier, and more energised.
- You can eat more without gaining fat. Yes, really.
Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.

2. The Best Types of Exercise for GLP-1 Users

Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

Here’s what works best:

1. Strength Training (Your New Best Friend)

If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.
- Start with 2-3 sessions per week.
- Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
- Use bodyweight, dumbbells, resistance bands, or gym machines.
I have some free printable workout plans if you’re looking for a way to get started:
- Full-Body Strength Training Plan – Home & Gym
- Leg & Glute Building Plan – Home & Gym
2. Walking (The Underrated Fat-Burner)

Look, I love a good lazy day as much as the next person, but daily movement matters.
- Aim for at least 8,000-10,000 steps a day.
- Walking is amazing for fat loss, digestion, and overall health.
- Easy on the joints, great for long-term sustainability.
3. Low-Impact Cardio (No Burpees Needed)

If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:
- Cycling – Easy on the joints, great for endurance.
- Swimming – Full-body workout without stressing your knees.
- Elliptical – Less strain than running, still gets your heart rate up.
Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.

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4. Pilates & Yoga (Bonus for Flexibility & Strength)

Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.
- Pilates = killer for core strength.
- Yoga = great for flexibility, relaxation, and stress relief.
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!
3. How to Exercise When You Have Low Energy on GLP-1

If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

Here’s how to stay active without overdoing it:
- Start small. Even a 10-minute walk is better than nothing.
- Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
- Hydrate! Dehydration makes fatigue worse.
- Don’t overtrain. If your body says rest, listen.
For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

4. What to Eat to Support Exercise on GLP-1

Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

Best foods for pre- and post-workout meals
- Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
- Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.
5. The Best Weekly Workout Plan for GLP-1 Users

Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

Weekly GLP-1 Workout Plan
- Monday: Full-body strength training (30 mins)
- Tuesday: 30-45 min walk
- Wednesday: Yoga or Pilates (30 mins)
- Thursday: Full-body strength training (30 mins)
- Friday: Low-impact cardio (cycling/swimming)
- Saturday: Active rest (light walk, stretching)
- Sunday: Full-body strength training or rest
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!
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

Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

Your Action Plan:
- Prioritise strength training – At least 2-3x a week.
- Walk daily – Aim for 8,000+ steps.
- Fuel your body properly – Eat enough protein and healthy carbs.
- Listen to your energy levels – Don’t overdo it.
📌 Next up: Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining – because no one wants to do all this work just to gain it all back later! 🚀

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GLP-1 Tips
5 Ways to Combat Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
- February 19, 2025
- 0 comments
- by Brooke
So, you’ve started GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and now your body is… confused. One minute you’re losing weight effortlessly, the next you’re googling ‘Why do I feel like a nauseous potato?’. Here’s the deal—GLP-1 meds work, but they come with a few side effects.

The key to thriving on them (and not just surviving) is knowing what’s normal, what’s fixable, and what needs serious attention.

Good news? Most of the annoying side effects fade over time—and I’ve got all the best tips, tricks, and GLP-1-friendly meals to help you manage them like a pro.

Let’s dive in.
Table of Contents
1. Nausea: The Uninvited Guest
2. Digestive Drama: Bloating, Constipation, and… the Opposite
3. Fatigue: When Naps Feel Mandatory
4. Appetite Changes: Why Am I Suddenly Full After Two Bites?
5. Muscle Loss: Don’t Let the Scale Fool You
Final Thoughts: You’ve Got This!
1. Nausea: The Uninvited Guest

Ah, nausea—classic GLP-1 side effects. It’s like your stomach suddenly decided to boycott food just as you started planning your Losing Weight Menu Plan.

Why it happens:

GLP-1 meds slow digestion, which helps you feel fuller for longer. Great for portion control, not so great when your stomach feels like it’s staging a protest.

How to fix it:
- Start with small, protein-packed meals – Think GLP-1 breakfast ideas like Greek yoghurt, eggs, or a vegan protein smoothie. Big meals = bad idea.
- Avoid greasy or spicy foods – Your stomach is delicate right now. Maybe don’t challenge it to a hot wings contest.
- Sip ginger tea or lemon water – Classic nausea remedies for a reason!
- Eat slowly – You’re not in a race. Small bites, chew well, and don’t chug drinks while eating.
Pro tip: Focus on gentle, nutrient-dense foods that won’t upset your stomach. I have a couple of meal plans that would be great for this:
- Mediterranean Diet 7-Day Meal plan
- GLP-1 7-Day Meal plan
2. Digestive Drama: Bloating, Constipation, and… the Opposite

Your stomach on GLP-1 meds is basically unpredictable. One day you’re fine, the next you’re googling ‘How to speed up digestion’ while drinking your third coffee.

Why it happens:

Because GLP-1s slow down digestion, food moves through you at a more leisurely pace. Sometimes that means bloating and constipation, other times, well… let’s just say you won’t need that extra fibre supplement.

How to fix it:
- Hydrate like your weight loss depends on it (because it does). Your body needs more water than usual now.
- Up your fibre intake—but gradually. Try chia seeds, leafy greens, or oats to keep things moving.
- Try magnesium or a probiotic. If your digestion is sluggish, these can help.
- Avoid sugar alcohols. If you’ve been snacking on “sugar-free” treats and now your stomach sounds like a horror movie soundtrack, this might be why.
Meal idea: A simple GLP-1 diet recipe like chia pudding with almond milk and berries is a great way to get in fibre without upsetting your stomach.

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3. Fatigue: When Naps Feel Mandatory

If you’re suddenly feeling like a permanently exhausted pigeon, you’re not alone. GLP-1s can mess with your energy levels at first, especially if you’re eating significantly less than before.

Why it happens:
- Your body is adjusting to a lower calorie intake.
- Blood sugar levels are stabilising—good for health, but can leave you feeling sluggish at first.
- You might not be getting enough protein or essential nutrients.
How to fix it:
- Eat enough protein! Try high-protein GLP-1 meal ideas like cottage cheese or tofu stir-fry.
- Balance your carbs. Whole grains, fruits, and slow-digesting carbs will give you steady energy.
- Move your body (gently). A short walk or stretching session can help fight fatigue.
- Prioritise sleep. You’re going through changes—treat your body kindly!
4. Appetite Changes: Why Am I Suddenly Full After Two Bites?

This is why GLP-1 meds work—your appetite drops massively. But if you’re struggling to eat enough to keep up energy levels and muscle mass, that’s a problem.

How to fix it:
- Eat smaller meals more frequently. Don’t force huge meals—snack smart instead.
- Focus on protein and healthy fats. Think avocado toast with eggs, Greek yoghurt with nuts, or a small salmon salad.
- Try liquid nutrition. A smoothie with protein, nut butter, and berries is an easy way to get in nutrients without feeling overly full.
5. Muscle Loss: Don’t Let the Scale Fool You

Yes, you’re losing weight, but not all weight loss is good. If you’re losing muscle instead of just fat, you’ll feel weaker and your metabolism will slow down.

How to fix it:
- Eat enough protein. Aim for at least 100g+ per day, depending on your needs. Semaglutide food ideas include lean meats, fish, tofu, and cottage cheese.
- Strength train! No, you won’t get bulky. Lifting weights or doing resistance exercises helps keep your metabolism strong.
- Space out protein intake. A GLP-1 meal recipe like a high-protein smoothie for breakfast, a chicken salad for lunch, and grilled fish for dinner will keep your muscles happy.
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!
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

Final Thoughts: You’ve Got This!

Yes, GLP-1 meds can come with a few side effects, but most side effects are temporary and manageable. The key is to listen to your body, adjust your meals, and keep moving forward.

Here’s your action plan:
- Manage nausea with small, protein-rich meals.
- Stay hydrated and eat fibre to avoid digestive issues.
- Get enough protein and carbs to fight fatigue.
- Keep meals small but nutrient-dense if your appetite is low.
- Lift weights and prioritise protein to preserve muscle.
📌 Next up: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention – because weight loss is great, but keeping your muscle is even better! 🚀

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GLP-1 Tips
5 Ways to Get the Best Results on GLP-1 Medications: Tips for Success
- February 19, 2025
- 0 comments
- by Brooke
So, you’ve hopped on the GLP-1 Medications train—whether it’s Mounjaro, Zepbound, Wegovy, or Semaglutide—and you’re ready to shed those pounds. But here’s the thing: popping your injection and hoping for the best isn’t exactly a winning strategy.

If you really want to maximise weight loss, keep side effects in check, and make this whole thing actually work, you need a solid game plan. Lucky for you, I’ve got exactly that.

This isn’t about starving yourself or trying another diet that leaves you hangry by 3 p.m. It’s about smart, sustainable changes that help you get the most out of your GLP-1 experience—without feeling miserable.

So, let’s get into it.
Table of Contents
1. Nail Your Nutrition (Without Losing Your Mind)
2. Master Portion Sizes (Without Feeling Restricted)
3. Manage Side Effects Like a Pro
4. Move Your Body (Yes, Even If You Don’t Feel Like It)
5. Plan for the Long Haul (Because This Isn’t Just About Losing Weight)
Next Steps:
Final Thoughts: You’ve Got This!
Studies
1. Nail Your Nutrition (Without Losing Your Mind)

I’ll say it louder for the people in the back: Just because you’re eating less doesn’t mean you should eat like a bird.

If you’re living off crackers and air, you’re setting yourself up for muscle loss, low energy, and a rubbish metabolism.

GLP-1 meds naturally curb your appetite, which means every bite needs to work for you. Here’s how to do it:

Prioritise protein – If there’s one thing you need to focus on, it’s this. Protein keeps you full, preserves muscle, and stops you from feeling weak. Think Greek yoghurt, eggs, tofu, chicken, or cottage cheese. Need inspiration? Try these GLP-1 meal recipes packed with protein.

Don’t forget fibre – A vegan or vegetarian meal plan can work beautifully with GLP-1s if you’re mindful of protein and fibre. Think lentils, chickpeas, quinoa, and loads of veggies.

Hydrate like your weight loss depends on it (because it does) – Less food means less water intake from food, and dehydration makes side effects like nausea and constipation worse. Keep a bottle of water nearby at all times—this is non-negotiable.

Plan your meals – Winging it will leave you reaching for whatever’s easy, and let’s be real, that’s rarely the healthiest option.

2. Master Portion Sizes (Without Feeling Restricted)

One of the best things about GLP-1s? You naturally eat less. One of the worst things? If you don’t eat enough of the right foods, you’ll end up feeling weak and fatigued.

Here’s the deal:

Stick to small but nutrient-dense meals. A full plate of food might suddenly feel like too much, so focus on GLP-1-friendly meals like:
- Eggs with avocado on whole grain toast (perfect GLP-1 breakfast idea)
- A protein smoothie with Greek yoghurt, berries, and chia seeds
- A balanced bowl with quinoa, roasted veggies, and grilled salmon or tofu
If you’re feeling full fast, eating smaller, more frequent meals might work better than trying to force three big meals.

Play around with it and see what works for you!

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3. Manage Side Effects Like a Pro

Ah, GLP-1 side effects. Here’s how to get through it without wanting to cry:

Feeling nauseous? Stick to plain, high-protein foods (hello, scrambled eggs and cottage cheese). Avoid greasy or overly rich meals—your stomach will not thank you.

Constipated? Chug that water and load up on fibre-rich foods like chia seeds, flaxseeds, and berries. A simple GLP-1 diet plan should include enough fibre to keep things moving.

Low energy? Make sure you’re getting enough protein, complex carbs, and healthy fats. This isn’t a zero-belly diet—your body still needs fuel!

Can’t eat much? Stick to GLP-1 meal ideas that pack a punch nutritionally. Try a small, nutrient-dense meal like avocado toast with smoked salmon, or a protein-packed lentil soup.

The goal? Make small tweaks until you find what works for you.

4. Move Your Body (Yes, Even If You Don’t Feel Like It)

Look, I get it. With GLP-1 medications suppressing your appetite, you might also feel a bit more sluggish—especially at first. But here’s the thing: exercise is key to keeping your metabolism strong and ensuring that the weight you lose is fat, not muscle.

Prioritise strength training – Whether it’s bodyweight exercises, dumbbells, or resistance bands, lifting things helps you keep muscle while losing fat.

Get your steps in – If the gym isn’t your thing, no worries—just walk more. This keeps your metabolism humming and helps digestion.

Find something you enjoy – If you hate running, don’t run. Try cycling, Pilates, swimming, or even a dance class. The best workout is the one you actually want to do.

Exercise also boosts your mood, which is huge because some people find their energy dips on GLP-1s.

5. Plan for the Long Haul (Because This Isn’t Just About Losing Weight)

This isn’t some crash diet nonsense—it’s about long-term success. If you only focus on losing weight and don’t build healthy habits, you’ll end up struggling to maintain your progress once you stop taking the medication.

So, ask yourself:
- Can I see myself eating like this long-term?
- Am I learning healthy habits that will stick even when I’m off GLP-1s?
- Am I eating enough protein and fibre to keep my body strong?
A good GLP-1 diet plan should be sustainable—not some extreme elimination diet that leaves you miserable.

Whether you’re following a Tirzepatide Diet, a Compound Semaglutide Meal Plan, or just making simple swaps, focus on balance, not restriction.
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: GLP-1 Medications 101 if you want to go back to the beginning or share the basics with a friend who’s just getting started.
- Or dive into the GLP-1 Nutrition Guide to start eating for results
Final Thoughts: You’ve Got This!

If you’ve made it this far, you’re already ahead of the game. GLP-1 medications can be life-changing, but they work best when you combine them with smart eating, movement, and consistency.

So, here’s your action plan:
- Focus on protein, fibre, and hydration.
- Keep meals small but nutrient-packed.
- Move your body in ways that feel good.
- Manage side effects like a pro.
- Think long-term habits, not quick fixes.
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Studies

GLP-1 medications work by suppressing appetite and reducing food intake, leading to weight loss, but stopping the medication often results in weight regain (Metelska et al., 2022).

Protein intake is essential when using GLP-1s to preserve muscle mass and prevent energy loss, particularly as these medications can reduce overall food intake (Al-Badri et al., 2024).

Fibre-rich foods like lentils, chickpeas, and quinoa are beneficial when on GLP-1s, as they help maintain digestion and reduce constipation, a common side effect (Dash, 2024).

Hydration is key to mitigating side effects like nausea and constipation, as GLP-1s slow gastric emptying, which can lead to discomfort if fluid intake is low (Bright, 2021).
GLP-1 Tips
GLP-1 Medications 101: What They Are and How They Work
- February 19, 2025
- 0 comments
- by Brooke
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?
How Do GLP-1s Actually Work?
The Perks of GLP-1 Medications (a.k.a. Why Everyone’s Talking About Them)
Side Effects: The Not-So-Fun Part
Who Should (and Shouldn’t) Use GLP-1s?
What to Expect When You Start GLP-1s
Next Steps:
Final Thoughts: Is a GLP-1 Right for You?
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.

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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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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Weight Loss
The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss
- February 14, 2025
- 0 comments
- by Brooke
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
A Quick Note Before We Dive In
7-Day GLP-1 Meal Plan
How to Make This GLP-1 Meal Plan Work for You
Studies
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!

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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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

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!
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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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Studies

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

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

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

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

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

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

A balanced approach to weight management, including nutrition and exercise, is crucial for sustaining weight loss and muscle retention (Locatelli et al., 2024).
Weight Loss
The Volumetrics Diet: Eat More, Weigh Less (Yes, Really!)
- February 13, 2025
- 0 comments
- by Brooke
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?
How Does It Help You Lose Weight?
Foods to Eat (and Avoid) on the Volumetrics Diet
How to Start the Volumetrics Diet Today
Final Thoughts
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)
🥑 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)
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🧀 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)
🍩 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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02/27/2025 11:09 am GMT

How to Start the Volumetrics Diet Today

No faff, no complicated meal plans—just simple swaps and smart choices. Here’s how to ease into Volume Eating Meals without feeling overwhelmed:
- Fill at least half your plate with veggies – The more colourful, the better!
- Swap calorie-dense foods for Volume Eating Meal Plan options – Think soup instead of creamy pasta, or a massive fruit salad instead of a chocolate bar.
- Start meals with a broth-based soup or a big salad – It’ll take up space in your stomach, meaning you’ll naturally eat less of the higher-calorie stuff.
- Hydrate, hydrate, hydrate! – Water helps with satiety, so drink up (and no, Pepsi Max doesn’t count – unfortunately).
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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.

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Weight Loss
15 Top Tips for Your 2025 Body Transformation
- December 25, 2024
- 0 comments
- by Brooke
Let’s cut to the chase. 2025 is coming in hot, and you’re probably thinking, This is the year I finally lose the weight and achieve a body transformation.

Well, good news: it absolutely can be!

But let’s skip the fads like “how to lose 20 pounds in 2 weeks” or “lose 10 pounds in 5 days.” Real, lasting change doesn’t come from crash diets or miracle detox teas (we’ve all been there, and no, they didn’t work).

Real change? It’s all about getting your head in the game, building habits that stick, eating food you actually enjoy, and moving your body in ways that make you smile—not sigh.

So, grab a cuppa, and let’s dive into the good stuff. Here’s how to make 2025 your year of lasting change.

Start with Mindset

This isn’t just fluff—it’s the foundation of everything. If your head’s not in the right place, even the best plans will crumble like a soggy biscuit. Your mindset shapes your actions, so let’s start there!

1. Identify Your ‘Why’

Why do you want a body transformation? And I don’t mean, “to look good in skinny jeans.”

Dig deeper.

Maybe it’s to keep up with your kids, feel confident walking into a room, or stop getting out of breath chasing the bus.

Whatever it is, make it meaningful.

Having a clear reason will keep you going when temptation strikes (looking at you, leftover Christmas choccies).

Write it down, stick it on your fridge, and remind yourself daily: This is why I’m doing it.

2. Reframe Negative Thoughts

We’ve all got that little voice in our head that says, “You can’t do this.” Well, tell it to pipe down.

Negative self-talk is like a bad ex—you don’t need it hanging around.

Next time you catch yourself thinking, “I’ll never lose this weight,” flip it to, “I’m making small changes every day, and that’s progress.”

You don’t have to believe it straight away, but keep at it.

Eventually, your brain will get the memo.

3. Progress, Not Perfection

You’re not a robot. You’re going to have days where things don’t go to plan—and that’s OK.

Ate a bit more than you planned? Skipped the gym? Doesn’t matter.

Progress is what counts, not perfection.

Set realistic goals and focus on what you can do today to move closer to your goals, even if it’s something small like a 10-minute walk or choosing water over fizzy drinks.

Every little win adds up.

Master Healthy Habits

Let’s talk habits—those sneaky little routines that run your life without you even realising.

The good news? You can make habits work for you instead of against you.

4. The Power of Small Changes

Rome wasn’t built in a day, and neither is a new lifestyle. Start small—swap your sugary cereal for porridge or park a bit further from the shops to get extra steps in.

These little tweaks might not feel like much, but over time, they build into big results.

5. Focus on One Habit at a Time

You’re excited. I get it.

But don’t try to change everything at once—it’s a recipe for burnout. Instead, pick one thing to focus on.

Nail that, and then move on to the next. Slow and steady wins the race, my friend.

6. Track Your Body Transformation Progress

Grab a journal or use an app—whatever works for you.

Seeing your wins on paper (or screen) is ridiculously motivating. Plus, it’s a great reminder of how far you’ve come when you’re having a wobble.

Get Nutrition Right

Forget fad diets and deprivation. Food is fuel, not the enemy.

The trick is finding balance—think 80% wholesome, nutritious meals and 20% treats that make life worth living.

7. Fuel Your Body

High-protein, high-fibre, and low-calorie-density foods are your new best friends. They keep you full, satisfied, and energised for longer.

Think lean meats, veggies, whole grains, and fruits.

Oh, and don’t forget to drink your water—you’re not a cactus!

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8. The 80/20 Approach

Here’s the deal: life’s too short to say no to cake forever. Stick to wholesome foods most of the time, but leave room for the things you love.

Balance is the name of the game—it’s not all or nothing.

If you want to learn more about this way of eating, check out my post on the 80/20 Method!

9. Meal Prep Without the Stress

You don’t need to spend hours batch-cooking (unless you want to).

Just plan ahead a bit. Keep your kitchen stocked with healthy snacks and easy-to-make meals so you’re less tempted to order takeaway when you’re knackered.

Move Your Body

Exercise doesn’t have to be a chore.

In fact, it shouldn’t be.

The best kind of movement? The one you actually enjoy.

10. Joyful Movement

Hate running? Don’t do it.

Love dancing around your living room to cheesy 90s hits? Go for it!

The key is finding activities that make you happy—because happy people stick with their routines.

11. Set Non-Weight Goals

Instead of obsessing over the scales, set goals like running a 5k, doing 10 push-ups, or hiking up that hill near your house.

These wins feel amazing and remind you of what your body is capable of.

12. Sneak in NEAT (Non-Exercise Activity Thermogenesis)

Fancy name, but it just means moving more in your everyday life.

Take the stairs, walk to the shops, or have a kitchen disco while cooking dinner.

It all counts.

Stay the Course

Let’s be honest: there’ll be days when you want to chuck your body transformation plans all in.

That’s normal.

The key is to keep showing up, even when it’s hard.

13. Recharge Your Motivation Battery

Motivation isn’t endless, so top it up with little wins and rewards.

Hit a milestone? Treat yourself (but maybe not with a family-sized bag of crisps).

Keep that energy flowing.

14. Focus on Non-Scale Victories

Your worth isn’t tied to a number.

Celebrate better sleep, more energy, or feeling confident in your clothes. These wins are just as important.

15. Plan for Setbacks

Life happens. You’ll have bad days.

The trick is to acknowledge them, dust yourself off, and get back to it.

Remember, one slip-up doesn’t undo all your hard work.

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Conclusion

A 2025 body transformation is yours for the taking. You’ve got the tools, the plan, and the grit to make lasting change.

Start small, keep going, and celebrate every step forward.

You’re not just transforming your body—you’re transforming your life.

Now, go out there and smash it!

(P.S. Don’t forget to put the kettle on after—you’ve earned it.)

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Nutrition
High Protein Hacks: How to Reach 100g Without Even Trying
- November 29, 2024
- 0 comments
- by Brooke
Did you know that most people struggle to get even half the recommended amount of protein each day? That’s right—despite all the high protein snacks and powders out there, hitting 100g can feel like trying to bench press a double-decker bus.

But here’s the thing: getting enough protein doesn’t have to mean eating like a bodybuilder or choking down endless chicken breasts.

Imagine a day where you sneak in protein without even thinking about it—like a dietary ninja.

Sound good?

Let’s make it happen.

With these simple hacks tailored to busy schedules, fitness goals, and snack cravings.

You’ll be hitting 100g protein a day with your eyes closed. Let’s dive in!

For the Busy Bees

Life moves fast, but your protein intake doesn’t have to suffer.

Here’s how to create a diet high in protein when you’ve got zero time to spare:

Grab-and-go breakfasts: Start your day strong with high protein premade breakfasts like Greek yoghurt pots or savoury breakfast ideas with no eggs, such as a chicken wrap or a smoked salmon bagel. Looking for egg-free protein breakfast ideas? Protein shakes or a tofu scramble are great options.

Protein snacks: Foods with the highest protein include jerky, boiled eggs, and cottage cheese. Keep these in your fridge or bag for a quick hit of protein.

Premade options: High protein premade breakfast items like Skyr yoghurt or protein bars are lifesavers.

Need to hit bigger goals like 150 grams of protein in a day? Make sure your snacks are pulling their weight. A few boiled eggs or a protein bar here and there really add up!

For the Fitness Enthusiasts

If you’re aiming for big protein targets, like how to eat 200 grams of protein a day, or you’re tackling a 165g protein meal plan, it’s time to get serious.

High protein filling meals: Think chicken stir-fry with 35 grams of protein or a salmon salad topped with quinoa for a hit of high-quality protein foods. These meals leave you full and ready for your next workout.

Protein shakes with a twist: Bored of plain shakes? Add protein powder to porridge for a protein high breakfast. Or blend it into a smoothie with oats and nut butter.

Post-workout snacks: Pair natural protein sources like a banana with peanut butter or opt for non-processed protein options like a handful of almonds or a boiled egg.

Want to know how to track protein intake to hit your goals?

Use a high protein chart or app to check your meals are on point—aim for protein portion sizes that bring you closer to your target.

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For the Home Cooks

Cooking at home is the perfect way to build a diet packed with whole foods high in protein.

It’s easier than you think to whip up meals with 30–40 grams of protein that taste amazing.

Bulk up your recipes: Add high protein veggies like lentils, chickpeas, or edamame to soups, stews, and curries. These are great natural protein sources that complement meats like chicken or fish.

Sneaky swaps: Swap regular pasta for chickpea pasta, or use quinoa instead of rice. They’re packed with healthy protein and keep your meals satisfying.
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Egg-free breakfasts: Not a fan of eggs? Try a protein-packed smoothie, tofu scramble, or cottage cheese with fresh fruit for a healthy, high protein breakfast.

Looking for a healthy protein list to stock your kitchen?

Focus on whole foods high in protein. Like chicken, salmon, lentils, and Greek yoghurt, paired with high protein veggies like broccoli and spinach.

High-protein diets are amazing for keeping hunger at bay, but not all foods are created equal. Some options not only help you hit your protein goals but also keep you feeling full for hours. Want to know which ones? Dive into Satiating Foods: 5 Foods High On The Satiety Scale to make smart food choices that satisfy and sustain you.

For the Snackers

If snacking is your thing, you can hit your protein goals with just a few smart swaps.

Snack boards: Combine good sources of protein food like turkey slices, cheese cubes, and nuts for a high protein, filling snack.

Sweet cravings: Satisfy your sweet tooth with Greek yoghurt (20 grams of protein per serving!) topped with dark chocolate chips or honey.

High protein crisps: Brands now offer low-carb crisps made from lentils or chickpeas. Pair them with hummus for a high protein snack.

Trying to hit 100 grams of protein a day can feel overwhelming, but it doesn’t have to be complicated. Whether it’s meal prepping or finding natural protein sources, small tweaks make a big difference. For even more ideas, check out Simplify Nutrition With These 5 Easy Tips to streamline your approach.

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Conclusion

Hitting 100 grams of protein a day—or even stretching to 165g protein meal plans or 200 grams—isn’t impossible.

With simple swaps, easy recipes, and a focus on good quality protein foods, you’ll feel more energised, stronger, and full for longer.

Start with meals with 30 grams of protein, include high protein veggies, and keep your snacks full of natural protein sources.

Before you know it, you’ll have a diet that’s not only high in protein but also full of variety and flavour.

Now go on—try these hacks and make your protein goals a reality. You’ve got this. 💪

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Studies

Higher protein intakes (1.2–2.4 g per kg per day) effectively maintain lean body mass and promote fat loss, especially when combined with exercise (Longland et al., 2016).

Protein intakes above recommended levels enhance satiety, support weight management, and preserve muscle mass. (Phillips et al., 2016).

High-protein diets increase satiety, reduce energy intake, and promote weight and fat loss. Short-term benefits include appetite suppression and greater fat-free mass retention (Eisenstein et al., 2002).

Soy protein has been shown to reduce serum cholesterol levels without negatively affecting HDL cholesterol (Anderson et al., 1995).

Increasing dietary protein to 1.2–1.6 g per kg per day improves appetite regulation, weight management, and cardiometabolic health. Meal-specific doses of 25–30 grams are particularly effective (Leidy et al., 2015).

Balanced protein distribution across meals enhances muscle protein synthesis, particularly during energy restriction, supporting physical performance and muscle preservation (Murphy et al., 2015).
Weight Loss
Walking for Weight Loss: How to Lose Belly Fat
- November 15, 2024
- 0 comments
- by Brooke
Let’s talk walking for weight loss – the unsung hero!

Forget complicated routines, intimidating weights, or gruelling HIIT classes; walking is where it’s at.

Whether you’re aiming to lose 20 pounds, trim off that belly fat, or just boost your energy and mood, a regular walking exercise plan can be the secret sauce to getting there.

This isn’t just any old stroll, though – we’re doing this right.

So, let’s dive into walking workouts that actually work, tackle some health and fitness tips, and create a game plan that’s easy, fun, and totally achievable.

Step 1: Setting Realistic Expectations – Walking Works, But Let’s Be Real

Walking is an amazing way to lose weight and improve your health, but like all good things, it takes time.

Consistency is your best friend here. Want to lose that stubborn belly fat or drop around 20 pounds? Commit to a routine and stick with it.

The beauty of walking is it’s low-impact, which means it’s gentle on the body while still burning calories.

You can even make it part of a 28-day walking challenge or a 30-day challenge if that’s more your vibe. This keeps things fun and structured without overwhelming you.

If you’re new to your weight loss journey, avoid common pitfalls! Check out my post on the top 5 Weight Loss Mistakes Beginners Make to set yourself up for success.

Step 2: Step Goals for Weight Loss – The Flexible Approach

Alright, here’s the million-dollar question: how many steps do you actually need to lose weight?

The answer is – it depends!

For most people, aiming for 10,000 steps a day is a great start. But don’t get too hung up on numbers.

Start where you are and build from there. Whether you’re hitting 5,000 steps or 15,000, it’s all progress.

If you’re aiming to lose 50 pounds, you might need to go the extra mile (literally), but if you’re just looking to improve health or maintain a healthy weight, a moderate goal can work wonders.

And remember, there’s no one-size-fits-all.

Make it personal, make it achievable, and make it something you’ll actually stick to.

Consistency is key! If you’re struggling to stay on track, have a look at my 10 Simple Tricks for Making Exercise a Daily Habit for tips that make sticking to a routine a breeze.

Step 3: Beyond Steps – Making Your Walk More Effective

Let’s take things up a notch.

Walking can be as basic or as intense as you want it to be, so why not add a bit of flavour? Here are some spicy ways to upgrade your walking workout and make it even more effective:

Walking with Weights: If you’re ready to step up, consider adding light weights. Carry a pair of small dumbbells or wear ankle weights to turn your walk into a full-body workout.

Remember, progress over perfection! If you tend to go all-in and then burn out, read about how All-Or-Nothing Thinking could be holding you back

Treadmill Walking Workout: Not feeling the weather? Get on that treadmill! Play with incline settings to simulate hills, add short bursts of speed, or follow a treadmill workout for beginners if you’re just starting out. If you’re low on space, or just don’t like bulky exercise equipment in your space, consider using a walking pad, like this one – it’s easy to store and can be used anywhere in the house!

Arm Workout on the Go: Incorporate some upper body moves like bicep curls or shoulder presses while you’re walking. Yes, you might look a bit funny, but who cares? You’re getting fitter by the minute.

The goal is to keep your body guessing, avoid boredom, and make your workout as effective as possible.

This isn’t just about hitting a step goal – it’s about getting stronger and enjoying the process.

Step 4: Tracking Progress and Adjusting Goals

Now, let’s talk about tracking progress because what’s a challenge without a little scoreboard, right?

Whether it’s the 28-day walking challenge or a more laid-back indoor walking workout, find a way to keep tabs on your progress. Here’s how to do it:

Use a Step Tracker or App: These little devices or phone apps are a lifesaver for accountability. Set a daily step goal, and let that tracker cheer you on!

Jot Down Non-Scale Victories: Listen, we’re not all about the scales. Maybe your clothes are fitting better, or you’re feeling more energetic. Celebrate those wins! This journey isn’t just about pounds lost.

Adjust as Needed: Maybe you started with 5,000 steps and now you’re smashing 10,000 steps regularly. Great! Adjust your goals as you progress, and don’t be afraid to challenge yourself a bit more each week.

Not every day will be perfect, and that’s okay! Learn why the 80/20 Rule is a game-changer for sustainable weight loss.

Step 5: Staying Consistent with a Routine That Fits Your Life

Let’s be honest – the hardest part of any fitness journey is sticking with it. Motivation will come and go, but creating a routine that works for your lifestyle?

That’s what keeps you going.

If you’re more of an indoor walking enthusiast, set up a treadmill workout or get your steps in at home. Prefer the fresh air?

Make it a habit to go for a walk first thing in the morning or after dinner.

Mindset is everything. Shifting your thinking can make all the difference – check out my post on Mindset Matters for more on this.

Step 6: Building Long-Term Habits – The Key to Sustainable Success

This isn’t a quick fix – it’s a lifestyle shift.

By now, you’re probably feeling the benefits: better mood, more energy, and hopefully, a bit of that belly fat starting to disappear.

But remember, the real magic happens when you make this a habit.

Keep challenging yourself with walking programs, incorporate new routes, add indoor walking exercises when the weather’s grim, and keep those arms moving for a cheeky little arm workout on the go.

Motivation can fade, but consistency will carry you through. Dive into Consistency Over Motivation for strategies to keep going even on tough days.

Ready to Step It Up? Grab Your Free 28-Day Walking Plan!

Look, I know starting a new routine can be tough, especially if you’re not sure where to begin.

That’s why I’ve put together a free 28-day walking plan to help you build stamina and make this walking journey as easy and fun as possible.

Think of it as your personal roadmap – we’re talking daily goals and a few tips to keep things fresh.

Sign up for my newsletter below, and I’ll send this straight to your inbox. Plus, you’ll get all my latest health and fitness tips and a whole load of encouragement to keep you on track.

Let’s make walking a part of your life, one step at a time! Sign up now, and let’s do this together. 💌

Support the Blog!

Final Words: Let’s Walk This Journey Together!

So, there you have it – a simple, flexible, and downright enjoyable approach to walking your way to a healthier, happier you.

Whether it’s my 28-day walking challenge, an indoor walking workout, or just a few extra steps a day, every single one counts.

Don’t underestimate the power of small, consistent changes – they’re the foundation of real, lasting health.
Weight Loss
How Positive Affirmations Can Transform Your Weight Loss Journey
- January 13, 2024
- 0 comments
- by Brooke
Be honest—how often do you catch yourself thinking, “I’ll never lose the weight,” or “I’m just not meant to be fit”? If those kinds of thoughts pop up more than you’d like, you’re not alone. But here’s the good news—you can rewire your brain to think more positively. And it starts with something incredibly simple: positive affirmations.

I know, I know—affirmations can sound a bit woo-woo. But science backs this up! Regularly practicing positive self-talk can rewire your brain, boost your confidence, and even help you make better choices when it comes to food, exercise, and self-care.

So, if you’re ready to ditch the negative self-talk and start believing in yourself, let’s dive into how positive affirmations can shift your mindset and help you finally achieve your weight loss goals.
Table of Contents
What Are Affirmations & Why Do They Work?
The Science Behind Affirmations
How Affirmations Help with Weight Loss
How to Use Affirmations for Weight Loss
100 Positive Affirmations For Losing Weight
Positive Affirmations For Losing Weight: Conclusion
What Are Affirmations & Why Do They Work?

An affirmation is a positive statement designed to shift your thoughts, emotions, and actions. Think of them as mini pep talks for your brain—but with real, science-backed benefits.

When you repeat positive affirmations, you’re training your brain to replace limiting beliefs with empowering ones. Over time, this can:
- Boost motivation
- Increase confidence
- Strengthen resilience
- Help you make healthier choices
Basically, affirmations work by helping you rewire your thinking—and that can be a game-changer for your weight loss journey.

The Science Behind Affirmations

If you’re skeptical, I get it. Saying nice things to yourself might sound too simple to actually work. But your brain is powerful, and affirmations tap into its ability to change and adapt—a concept called neuroplasticity.

Here’s how it works:
- Your brain forms new neural connections based on what you repeat—whether that’s positive or negative thoughts.
- If you constantly tell yourself “I’ll never lose weight,” your brain believes it.
- But if you start saying “I am capable of change,” your brain believes that too.
And the best part? Affirmations don’t just change your thoughts—they can also influence your brain chemistry!

Repeating positive affirmations triggers the release of dopamine and serotonin, the “feel-good” chemicals that boost motivation and create a positive feedback loop.

Translation? The more you affirm yourself, the easier it gets to make choices that align with your goals.

Studies and Research Supporting the Effectiveness of Positive Affirmations for Losing Weight

Research in psychology and neuroscience has shown that the regular practice of positive affirmations can lead to tangible improvements in various aspects of life. Studies have shown how affirmations contribute to enhanced self-esteem, increased exercise and activity, and overall better health outcomes. These findings highlight the potential of affirmations as a practical and evidence-backed tool for promoting positive behaviour change.

Studies:
How Affirmations Help with Weight Loss

Most people think weight loss is all about diet and exercise—but the truth is, your mindset is just as important.

If you’re stuck in a cycle of negative self-talk, you’re more likely to:
- Give up after small setbacks
- Emotionally eat or binge when stressed
- Feel like you’re “failing” instead of making progress
But when you shift your mindset, you’ll:
- Stay motivated, even when progress feels slow
- Make choices that align with your goals
- Feel empowered instead of defeated
That’s why positive affirmations aren’t just “feel-good” phrases—they’re a powerful tool to keep you focused, motivated, and committed to long-term success.

How to Use Affirmations for Weight Loss
- Pick affirmations that resonate with you. Choose ones that feel authentic and align with your goals.
- Say them daily. Repeat them in the mirror, write them down, or even record yourself saying them.
- Use them when you need a boost. Feeling discouraged? Pull out your affirmations and remind yourself what you’re capable of.
- Make it fun! Stick affirmations on your mirror, set them as phone reminders, or even turn them into a mantra during workouts.
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100 Positive Affirmations For Losing Weight

Nutrition
1. I nourish my body with wholesome and nutritious foods.
2. Every meal I eat is a step towards optimal health.
3. I listen to my body and provide it with the fuel it needs.
4. Fresh, whole foods are a source of energy and vitality for me.
5. I make mindful choices that support my overall well-being.
6. Water is my go-to beverage, keeping me hydrated and refreshed.
7. I savour the taste of nutritious foods that promote my health.
8. I choose foods that nourish my body and mind in a balanced way.
9. My body deserves to be treated with respect through healthy eating.
10. Nutrient-dense foods are the foundation of my daily diet.
11. I am grateful for the abundance of nutritious options available to me.
12. I appreciate the positive impact of healthy eating on my body.
13. My relationship with food is one of balance, joy, and nourishment.
14. I am mindful of portion sizes and eat in moderation.
15. My body thrives on a variety of colourful and nutrient-rich foods.
16. I make choices that promote longevity and vitality.
17. Healthy eating is a gift I give to myself each day.
18. I trust my body’s signals and eat intuitively.
19. I am in control of my food choices and make wise decisions.
20. I fuel my body with love and respect through conscious eating.
21. Each bite I take contributes to my overall health and well-being.
22. I am grateful for the nutrients that support my body’s functions.
23. I choose foods that promote both physical and mental wellness.
24. My body is a temple, and I nourish it with reverence.
25. I celebrate the positive impact of nutritious choices on my life.
Exercise
1. I honour my body with regular physical activity.
2. Exercise is a joyful and invigorating part of my daily routine.
3. My strength and endurance increase with every workout.
4. I am committed to maintaining a healthy and active lifestyle.
5. Movement is a gift, and I am grateful for the ability to exercise.
6. I enjoy the process of getting stronger and more resilient.
7. Physical activity brings me clarity and reduces stress.
8. I find joy in different forms of exercise that suit my preferences.
9. My body is capable, and I trust its ability to move gracefully.
10. Exercise is an investment in my long-term health and well-being.
11. I prioritize consistency in my fitness routine.
12. Every step I take is a step towards a healthier me.
13. I embrace the challenge of pushing my physical limits.
14. I am becoming stronger and more resilient with each workout.
15. Exercise is a form of self-care that I wholeheartedly embrace.
16. I appreciate the positive changes in my body through regular activity.
17. Movement enhances my mood and boosts my energy levels.
18. I enjoy the sense of accomplishment after completing a workout.
19. My body craves movement, and I respond with joyful exercise.
20. I am dedicated to maintaining a fit and active lifestyle.
21. Exercise empowers me and helps me overcome challenges.
22. I am grateful for the opportunity to move and strengthen my body.
23. Physical activity is a cornerstone of my overall well-being.
24. I listen to my body’s needs and adapt my exercise routine accordingly.
25. I celebrate the progress and achievements in my fitness journey.
Losing Weight
1. I am on a journey towards a healthier and happier version of myself.
2. Each healthy choice I make brings me closer to my weight loss goals.
3. My body deserves the best care, and I am committed to providing it.
4. I release excess weight with love and gratitude for my body.
5. I trust the process of my weight loss journey and remain patient.
6. I am transforming my body into a healthier and more vibrant state.
7. My weight does not define my worth; I am worthy and valuable.
8. I choose foods and activities that support my weight loss goals.
9. I am proud of the progress I am making on my weight loss journey.
10. I focus on creating a sustainable and healthy lifestyle.
11. I am becoming leaner, stronger, and more confident each day.
12. My body is a reflection of the love and care I give it.
13. I let go of unhealthy habits that no longer serve my well-being.
14. I listen to my body’s signals of hunger and fullness.
15. I am grateful for the positive changes happening in my body.
16. I release the need for emotional eating and find healthier outlets.
17. I trust in my ability to make choices that support my weight loss.
18. I am in control of my eating habits and make mindful choices.
19. I am losing weight in a way that is sustainable and enjoyable.
20. My body is a beautiful work in progress, and I embrace it fully.
21. I celebrate every small victory on my weight loss journey.
22. I focus on the positive changes in my body and mindset.
23. I am creating a healthy relationship with food and my body.
24. I am proud of the commitment I have to my weight loss goals.
25. I am grateful for the support and encouragement I receive on my journey.
Body Image
1. I love and accept my body unconditionally.
2. My body is unique, and I celebrate its individuality.
3. I am more than my physical appearance, I am a whole person.
4. I treat my body with kindness and speak to it with love.
5. I am grateful for the abilities and strength of my body.
6. I focus on what my body can do rather than how it looks.
7. I release the need for perfection and embrace my imperfections.
8. My self-worth is not determined by my appearance.
9. I appreciate the beauty that comes from self-love and acceptance.
10. I let go of comparisons and honour my own journey.
11. I am deserving of love and respect, regardless of my size or shape.
12. I choose to see the beauty in myself and others.
13. My body is a vessel for my unique and wonderful spirit.
14. I am at peace with my body, exactly as it is in this moment.
15. I reject societal standards and embrace my own definition of beauty.
16. I am grateful for the strength and resilience of my body.
17. I am not defined by the opinions or judgments of others.
18. I nourish my body with love, gratitude, and positive thoughts.
19. I release negative self-talk and replace it with affirmations of self-love.
20. I honour my body by taking care of it with love and compassion.
21. My body is a source of power, and I am proud of it.
22. I am worthy of self-love and acceptance, just as I am.
23. I choose to see the beauty in every part of myself.
24. I appreciate the journey my body has taken me on and continues to take me through.
25. I am confident, beautiful, and comfortable in my own skin.
Mindset Hacks for Weight Loss Success: Must-Read Posts

Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Positive Affirmations For Losing Weight: Conclusion

Losing weight isn’t just about what you eat or how you exercise—it’s also about how you think.

Your thoughts shape your actions, and when you fuel your mind with positive affirmations, you create a mindset that supports your success. No more self-doubt, no more negative self-talk—just a stronger, more confident you.

Now, tell me—what’s one affirmation you’re going to use today? Drop it in the comments below!

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