Eat Well All Year Long

When it comes to dieting and healthy eating we need to be very careful not to cut essentials out of our diets. Some top tips we suggest to be calorie smart starts from the very beginning by reading your food labels before purchasing your meals. By checking the food labels, you learn what you are actually consuming for each food type; whether it’s too much or too little or whether you are having an excessive amount of a certain food group.

chicken and saladPhoto credit: Ramadan

In a typical day, it is recommended that the average male adult needs approximately 2,500 calories, while the average adult female needs 2,000 calories. If you find you are eating too many calories, another top tip is to try and eat more slowly, as our brains take time to register when we are full. So by slowing down you may find you get full quicker, therefore eating less and taking in fewer calories. You should aim to feel satisfied, not stuffed so avoid filling yourself up too much by getting a second helping. When you’re eating, you should be focusing on your food rather than things such as TV, phones and the internet that can distract you and leaving you to eat more then you need without even noticing.

salad bowl and fork
Photo credit: She Knows

A well-known fact is to not skip breakfast, whether you think you don’t have time or are trying to lose weight, breakfast is an essential and a key part of your daily diet. A healthy breakfast sets you up for the day and means you are less likely to eat unhealthy snacks before lunch and during meals. If like most, you aren’t particularly hungry in the mornings, try something light for example slice of toast or a small bowl of cereal with fruit. Cutting out a meal of the day is not the way to lose weight and is not good for you stomach as it needs food on a regular basis. What you can do is to plan ahead, for example if you’re having a big dinner, have a lighter lunch to compensate. Alternatively if you have a large lunch then eat a lighter dinner before 8pm. Meals after this time take longer to digest as you have less time to burn calories before bed time.

bowl of fruit and muesli
Photo credit: Ohsu

Our minds have a big part in how much or how little we eat. Simple things like swapping a big dinner plate for a smaller one, will make it look like you have more food on your plate but really you are eating a smaller portion. We also need to train our bodies; by having set meals times and set a regular snack time for mid-morning and afternoon, this helps to train the body that regular food is coming. If you’re a picky eater and struggle to eat a variety of different foods to get you the balanced diet you need, experiment with trying mouthful of everything on your plate. This way you are trying more things and can learn what things you like and don’t like. Why not order something different from the menu when you’re eating out to widen your meal options and try different dishes that may not be as indulgent.

salad wraps
Photo credit: Go Red For Women

Here are some low calorie meals we suggest that will inspire you:

Detox Buddha Bowl

detox buddha bowl
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200g sweet potatoes –Pinch of chilli flakes– ½ tablespoon light olive oil –,50g frozen peas –10g almonds–½ small garlic clove –A pinch of sweet smoked paprika –½ tablespoon sherry vinegar –1 roasted red pepper –½ tablespoon extra-virgin olive oil –1 tablespoon of dried breadcrumbs –75g cherry tomatoes — A handful of kale — ½ avocado sliced –Lime juice –1 mackerel fillet (could substitute for chicken or prawns)–chopped ,Salad leaves –15g chopped almonds

Egg & Rocket Pizza

egg and rocket salad
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2 seeded wraps–Olive Oil- Red roasted pepper–2 tablespoons tomato purée–2 seeded wraps–A little bit of olive oil –1 roasted red pepper — 2 eggs– 1 tablespoon of chopped dill–2 tablespoons of chopped rocket–½ red onion

Griddled Chicken With Almond Courgetti Recipe

griddled chicken with almond courgetti recipe
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4 chicken breasts–2 tablespoon olive oil –1 and a half 1/2 lemons, zested –1/2 tablespoon dried thyme or chilli flakes

For the salad:
1 x broccoli head –2 garlic cloves, thinly sliced –25g flaked almonds–50g raisins –1 250g tub courgette spaghetti

For the dressing:
1 and 1/2 lemons, juiced –1 tablespoon extra-virgin olive oil –1 tablespoon sugar

Quick-Soak Bircher Muesli Recipe

quick soak bircher muesli recipe
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75g rolled oats –3 tablespoon apple juice Seasonal ingredient –175ml almond milk –1 banana –1/2 an appleSeasonal ingredient –2 tablespoons of natural yogurt –125g fresh seasonal berries –2 tablespoon clear honey

Don’t be afraid to learn new meal ideas and to try foods that will benefit you all year round that will make you feel good and look good.


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