I want to be clear from the start that I am by no means a professional! I have never studied nutrition, I am not a PT or coach, and I certainly don’t claim to understand the science behind food and diet. But what I do have, however, is a genuine interest – and an ever-growing passion – for learning how to live a healthy, more balanced life.
When I began my own weight loss journey a couple of years ago, I was adamant that I was going to approach it in a sustainable and safe way. Although I understand the value and appeal of these quick fixes and ‘magical pills’, they simply weren’t right for me. So instead, I completed A LOT of research into realistic dietary changes that would enable me to do just that.
This was where I found the ‘calorie deficit’ – the popular and flippin hard method that helped me drop five clothes sizes… but it didn’t stop there.
During this, I began posting my daily food diary on TikTok – to both keep myself accountable, and offer inspiration to others as and when I could – and have continued to learn so much more about food, healthy habits, and what to eat in a day from this.
Using social media, books, news, TV shows, etc, I always keep up-to-date on the latest trends and recent ‘tips and tricks’ that offer advice and information about all things nutrition.
Of course, a word of caution is necessary. There are many ‘influencers’ and self-proclaimed ‘experts’ online who definitely lack some qualifications, and therefore it is essential to be careful what information you do consume, and who you listen to.
These are often also the same voices claiming that a cottage cheese brownie is the new ‘best thing in the world’ – so rest assured, they are pretty easy to spot in a crowd🕵🏻♀️
I am proud to say that over the last couple of years then, I have learnt a great deal -and while I’ll reiterate that I am NOT a professional – I am pretty confident in my ability to eat well. In a way that keeps me happy, healthy and balanced.
So, what do I actually mean by this?
From my own research and genuine experience, I now aim to ensure that my meals are always nutritious and balanced, by having a great source of:
- Carbohydrates
- Protein
- Healthy Fats
- And, most importantly… Flavour.
As an active individual – and, frankly, human being in general – all of these things (or – all of these macronutrients) play an important role in my diet.
Carbs give me the fuel and energy to live my life to the fullest. Protein aids my recovery and keeps me satiated throughout the day. Healthy fats are beneficial for female hormone production – honestly, I’m not 100% sure why or what this means, but apparently it is good😂 And flavour? Flavour will forever be a non-negotiable.
Enjoying what you eat is exactly how one sustains healthy living and habits, and is also a key way that we maintain balance in our lives.
People may look at a ‘healthy meal’ and think “Eww, do you actually enjoy that rabbit food?”
Ummm… yes. Of course I do. I only eat food that I love – because why wouldn’t I?
When I was counting calories, there was no way that I was wasting them on meals I didn’t enjoy. And now, I’m very happy to say that this same mindset is exactly what allows me to continue eating in a way that feels healthy and balanced.
So… what are some of my favourites – and why do I feel that they hit the mark?
Breakfast Options🥣
I have to admit… breakfast is by far my absolute favourite meal of the day. From sweet to savoury, if I had to have one meal-type three times a day… this would be it without hesitation.
I have a combination of at-home and on-the-go breakfasts which always hit the spot on both nutrition and taste… And if I do say so myself: I ‘ve nailed it.
So, what are these delights? You may ask. And why do they work so well?
Two of my firm (at-home) favourites have to be porridge and yoghurt bowls. Not only are they absolutely delicious… but also, in my opinion, FULL of goodness.
Why? Because they deliver the exact killer combo that I always look for:
And for days when you have more of a savoury tooth, you can still hit these goals. Why not try:
I get it… for those of you on the go and in the office, it feels impossible to always be on top of your diet. But I personally still think this is no excuse either. Two of my favourite combos, in fact, are designed for days just like this:
Finally, I have to make one notable mention from my weight loss days at uni… I must have had overnight oats nearly every morning, and it is true that they really hit every nutrition goal, whilst being absolutely delicious and adaptable to any flavour preference!
Lunch Ideas🥪
Ahh lunch. That midday meal that’s arguably the hardest to get right.
“I’m hungry now… what can I have to fill me up until dinner later on?”
No pressure, right?
And, on top of that, after years of people unfairly demonising bread, sandwiches have somehow gained a reputation for being a ‘bad choice’ when it comes to lunch… and honestly? I couldn’t disagree more. Personally, a good, old-fashioned school packed lunch is one of my absolute favourites!
And I would go as far as to say that a well-built sandwich can be one of the healthiest, most-balanced choices:
I’m sorry, but this meal ticks every box! From fresh protein being tucked between your carb source, a healthy salad on the side, and a delicious treat – because who doesn’t love crisps? This really has it all!
But… if a sandwich really isn’t for you. Fine. I have two other great options that I go back to time and time again – and I’m sure they’ll win you over.
Dinner🍽️
Now, dinner is a big one. After a long and busy day, we all want a delicious dinner that is not only going to be quick and easy, but also fill us up with goodness.
Well, luckily ‘Back to NG with a Degree’ has a whole page dedicated to recipes just like that!
A couple of top tips from me:
- First things first – again, aim to build your dinners around a solid balance of protein, carbs, and healthy fats. This simple framework will go a long way in keeping meals both satisfying and nourishing.
- If you’re in a calorie deficit, I would really recommend trying out volume eating as and when you can. It worked incredibly well for me – keeping me full even when I was eating less.
- I actually found a great article that explains exactly what it is and why it is good: here.
- And finally, try not to worry about what other people think! I used to literally eat the same meals on repeat because I loved them and they hit my goals. Ans yes, the comments would always come:
“That again?”
“On another diet, are we?”
“That is so boring…”
“That is not even worth it!”
IGNORE. IGNORE. IGNORE.
Eat what you enjoy – confidently, consistently, and completely unapologetically!
Eating out?
A keen question that I find myself asking all the time is: can you be healthy and balanced when you’re eating out? What if there are no calories on the menu – what do I choose then?
First of all… yes, of course you can. And secondly, it really isn’t as big a deal as everyone makes out. Just choice the meal that you actually want.
I mean… if I’m looking at a menu and see the choice of either a steak or a greasy burger, I think we can all agree that we know which one is ‘the better option’. But unless you’re eating out every single day, the most important thing to choose is something that you want and then to actually enjoy it.
That said, I know this is easier said than done. A lot of us do want to stay on track where we can, when we have set a goal for ourselves – so here is what I look out for:
- Lean Protein: Are there any nice dishes with chicken, turkey, fish, or similar, instead of heavier meats like pork and lamb?
- Carbohydrates: Does this dinner come with fried chips and buttery mash, or something like white rice and boiled potatoes (which you can ask for without dashings of added butter)?
- Sauces and Extras: What has been added to the dish? Is there a creamy, cheesy sauce all over – or is it served with a lighter, more plain tomato sauce?
- The ‘healthy bits’: Is there a fresh, clean side of salad or vegetables included?
It’s not about perfection – just being mindful where you can, without taking the joy out of eating out.
And with that being said, here are a couple of recent meals out that I have really enjoyed:
Pudding/Snack Ideas😋
Now, there are a lot of people out there who preach that if you are trying to be healthy, or trying to lose a little weight, puddings and snacks are off-limits… To those people, I say: IGNORE THEM.
I have a snack (or multiple) and a pudding every. single. day. Without fail.
Because I can.
Because I want to.
Because life is about having what you enjoy.
And because this is exactly how we achieve – say it with me – BALANCE.
Let me guess… when you hear the word dessert, you think: ‘ultra-processed’, ‘junk’, ‘bad’, ‘unhealthy’. Yes, unfortunately these words have become quite the buzz recently.
Well guess what? Life is too short to be conditioned into that mindset.
Now, don’t get me wrong – moderation does still matter. Eating a whole packet of biscuits or a whole bag of sweets is really not too healthy or balanced…
However…
Fancy some ice cream? Try topping it with some of your favourite fruit!
Craving some chocolates or a biscuit? Grab your favourite one and pair it with some yoghurt!
Not only are these combinations delicious, but they also make a brilliant ‘end-of-the-day’ treat. Something that will fulfil your sweet tooth-craving, whilst also reaching your macro goals.
Of course, for a snack, people can always say have an apple or an orange… but arguably this doesn’t always hit the spot.
(Unless you’re having a pink lady – they are the best!🍎)
So, what are some that I have been loving recently? Easy:
Soreen loaves will always be the top tier snack in my opinion – I absolutely love them! And not only that, but they are also a great carb source – making them the perfect pre-workout snack.
Next up: I do love a good, tasty bar… and controversially to some, I do believe that there are delicious protein bars out there! Barebells are a favourite of mine, with loads of great flavour options for everyone to find one they like. Yubi Bars are also an incredible choice for those who are in a deficit. At just 99 calories with10g of protein – does it get much better than that?
Once again, I am no professional. I just love food, fuelling myself well, and living healthily, happily and balanced. And I personally believe that BALANCE is what underpins good health.
These are the things that I look out for in my meals to stay on top of this… but it is just as important to remember that you MUST make space for the treats that you enjoy!
Because you can be the fittest, strongest person in the world… but a few sweets on a run is always going to give us that extra burst of energy to go a little faster. And a coffee and cake out with friends and family will bring connection, laughter and memories that matter. And who wants to travel the world only to skip out on incredible food because they are worried about the exact calorie count?
I’d love to know – what do you do to stay healthy and balanced? Where do you get a lot of your info and inspo from? And what are some of your favourite tips and tricks?
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