Sometimes all we need to do to achieve our weight loss goals are a few simple changes to our daily eating habits.

Don't worry, no one is asking you to give up everything you enjoy!

Here are some enjoyable and manageable swaps, from breakfast to late-night snack that you can easily put in place today to feel more energised and see results faster.

protein rich breakfast — **1.Savoury, Protein-Packed Breakfast to start the day:**

Switch that sweet croissant or sugary cereal for a savoury, protein-rich breakfast.
Omelette, Boiled egg, Scrambled eggs with salmon or scrambled tofu with spinach and mushrooms if you are vegan, avocado on toast with a sprinkle of chili flakes to spice it up.

If you really prefer something softer Greek yogurt with a drizzle of honey and topped with nuts and seeds.
These options are not only delicious, but they also keep your blood sugar stable, which prevents mid-morning cravings.

2. Lunchtime: Balance Your Plate.

When it comes to lunch, balance is key. Love pasta? Great! But let's keep the portion sizes reasonable.

Try replacing half of your pasta with zucchini spaghetti or others fibre rich vegetables. Consider replacing that heavy creamy sauce with a fresh tomato salsa or a drizzle of olive oil and garlic.

Pro tips: Get creative with herbs and spices, put them on top of meat, fish, in sauces! Play with flavours to turn white chicken in flavourful jerk chicken or healthy lemon and peppers chicken dish.

3. Afternoon tea: Smart Snack

tomato mozza sandwich — Healthy spread and protein rich sandwiches

If you enjoy sandwiches, opt for whole grain bread and fill it with lean protein, guacamole, humous, baba ganoush and cheese rather than buttery terrine like pate or foie gras.
For extra protein, add some quinoa patty or grilled chicken!

For a lighter option and to fill full longer, prefer high-protein snacks such as cottage cheese and berries or a handful of almonds rather than sugary snacks.
Herbal teas are also an excellent way to satisfy cravings; Hibiscus tea, green tea, black tea, you name it, find your cup of tea and indulge.

4. Dinner : Vegetables Are Your Best Friend

Remember that eating the rainbow is your secret weapon; Paired with portion control and half of your plate composed of a variety of vegetables!

Instead of fried or creamy sides, consider roasting, steaming, or grilling vegetables.
Instead of mashed potatoes with butter, try a lighter cauliflower mash or baked sweet potato.
If you enjoy burgers, try a lean turkey or veggie patty on a whole-grain bun with a side salad rather than fries.
You'll still get all of your favourite flavours, but at a fraction of the calories.

5. Late-night : Cravings control

food cravings — Need something crunchy?

Pop some popcorn at home, sprinkled with nutritional yeast as an excellent substitute for chips.

We've all had those late-night calls from the refrigerator.

For the sweet tooth, instead of ice cream or try some Greek yogurt with apple slices sprinkled with cinnamon, a few dark chocolate squares topped with almonds or nut butter.
Carrot sticks with harissa hummus or your favourite vegetable dip, also keeps things interesting.
Try chamomile or peppermint tea to relax.

Late-night cravings do not have to impede your progress. Think light, small, smart and satisfying snacks

If you're ready to reach your energy goals and receive personalised guidance, schedule a session with me!

Together, we'll create a program that fits your lifestyle, to achieve your goals without turning your life upside down or sacrificing your favourite dishes!

Small changes can have a big impact ; The key is to keep things fun, balance, and delicious!🍽️.

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