Helping you understand nutrition
Nutrition can feel overwhelming with all the conflicting advice out there. Low-carb? High-protein? Intermittent fasting? The truth is, there’s no single diet that works for everyone, but there are fundamental principles that can help you eat healthier in a way that’s enjoyable and sustainable.
This guide will break down essential nutrition concepts, debunk common myths, and provide you with a science-backed approach to healthy eating. By the end, you’ll understand calories, macronutrients, and how to optimize your diet for fat loss, muscle gain, or maintenance. Plus, enjoy a free 7-day meal plan to kickstart your journey!
Understanding Calories and Energy Balance
Calories are units of energy that our bodies use for fuel. The key principle behind weight management is energy balance:
- Fat loss: Calories in < Calories out (caloric deficit)
- Maintenance: Calories in = Calories out
- Muscle gain: Calories in > Calories out (caloric surplus)
Rather than following extreme diets, understanding this concept allows you to adjust your intake while still eating the foods you love.
Macronutrients: Protein, Carbs, and Fats
Macronutrients are the building blocks of your diet. Each plays a crucial role in overall health and performance.
Protein (4 kcal per gram)
- Essential for muscle repair, recovery, and satiety.
- Recommended intake: 1.6-2.2g per kg of body weight for active individuals.
- Ideal Sources: Chicken, beef, fish, eggs, Greek yogurt, tofu, tempeh, legumes, cottage cheese.
Carbohydrates (4 kcal per gram)
- The body's preferred source of energy.
- Complex carbs (whole foods) provide sustained energy, while simple carbs (sugary foods) should be consumed in moderation.
- Ideal Sources: Whole grains (brown rice, quinoa, oats), fruits, vegetables, legumes, sweet potatoes.
Fats (9 kcal per gram)
- Essential for hormone production, brain function, and overall health.
- Prioritise healthy fats (unsaturated) over trans fats and excessive saturated fats.
- Ideal Sources: Nuts, seeds, olive oil, avocado, fatty fish (salmon, mackerel), dark chocolate.
Consistency is Key
I couldn't write an article about nutrition without talking about consistency...
One of the biggest reasons people fail in their nutrition journey is a lack of consistency. Many start a super healthy diet for a week, don’t see immediate results, and go back to old eating habits. If you've had unhealthy eating habits for years or even decades, you simply can't expect to get results after following a diet for 1 week...
Please remember that nutrition is a marathon, not a sprint. Sustainable results take time, and the key is to build habits that you can maintain long term.
The Power of Meal Prepping
I personally meal prep every week, and it has been an absolute game changer.
Meal prepping saves me time, energy, and stress, making it much easier to stay consistent with healthy eating. When meals are planned and prepared in advance, you’re less likely to make impulsive, unhealthy choices.
Tips to Get Started with Meal Prepping:
1. Plan Your Meals – Decide in advance what you’ll eat for the week and make a shopping list.
2. Cook in Batches – Prepare larger portions of proteins, grains, and veggies that you can mix and match.
3. Use Proper Storage – Invest in good-quality food containers to keep meals fresh and organised.
4. Keep It Simple – Stick to easy, nutritious recipes that don’t require excessive time or effort.
5. Schedule a Prep Day – Set aside a specific day to prepare your meals for the upcoming week.
If you’ve never tried meal prepping before, I highly recommend giving it a shot. It not only simplifies your week but also helps you stay on track with your nutrition goals.
Free 7-Day Meal Plan
Day 1
- Breakfast: Scrambled eggs with avocado and whole wheat toast.
- Snack: Greek yogurt with mixed berries and honey.
- Lunch: Grilled chicken with quinoa and steamed broccoli.
- Snack: Handful of almonds and an apple.
- Dinner: Baked salmon with roasted sweet potatoes and asparagus.
Day 2
- Breakfast: Oatmeal with peanut butter, banana, and flaxseeds.
- Snack: Cottage cheese with sliced cucumber.
- Lunch: Turkey and avocado wrap with a mixed greens salad.
- Snack: Protein smoothie with almond milk, spinach, and whey protein.
- Dinner: Stir-fried tofu with brown rice and sautéed bell peppers.
Day 3
- Breakfast: Omelet with spinach, mushrooms, and feta cheese.
- Snack: Hard-boiled eggs with hummus.
- Lunch: Grilled shrimp with quinoa and roasted zucchini.
- Snack: Carrot sticks with guacamole.
- Dinner: Lean beef stir-fry with jasmine rice and steamed bok choy.
Day 4
- Breakfast: Scrambled eggs with spinach and whole wheat toast.
- Snack: Handful of mixed nuts and an apple.
- Lunch: Grilled salmon with quinoa and roasted zucchini.
- Snack: Greek yogurt with dark chocolate chips.
- Dinner: Chicken stir-fry with brown rice.
Day 5
- Breakfast: Overnight oats with chia seeds and blueberries.
- Snack: Hard-boiled eggs and hummus.
- Lunch: Turkey and avocado wrap with a side salad.
- Snack: Cottage cheese with pineapple.
- Dinner: Beef and broccoli stir-fry with jasmine rice.
Day 6
- Breakfast: Protein smoothie with banana, almond milk, and peanut butter.
- Snack: Carrot sticks with hummus.
- Lunch: Lentil soup with whole-grain bread.
- Snack: Handful of almonds and a protein bar.
- Dinner: Baked cod with mashed sweet potatoes and steamed green beans.
Day 7
- Breakfast: Omelet with mushrooms, tomatoes, and feta cheese.
- Snack: Low-fat Greek yogurt with granola.
- Lunch: Chicken and avocado quinoa bowl.
- Snack: Rice cakes with peanut butter.
- Dinner: Lean pork with roasted Brussels sprouts and wild rice.
Final Thoughts
The key to a healthy, enjoyable, and sustainable diet is balance and flexibility. Focus on whole foods, eat in a way that aligns with your goals, and avoid unnecessary restrictions.
By implementing the principles in this guide, you’ll have the knowledge to make informed choices and create lasting habits. Ready to transform your nutrition? Start with the 7-day meal plan, experiment with different foods, and find what works best for you!
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