3 Ways to Enhance Your Diet This Week

1. Eat Enough Protein at Every Meal

Protein is essential for building and repairing muscles and tissues, keeping your metabolism healthy, and helping you feel full. Most people don’t get enough! Aim for 25g of protein at each meal, roughly 1.2–2g per kg of your body weight. Your exact needs will depend on factors like age, activity level, and goals.

Great choices include:

• Greek yogurt

• Eggs (try mixing with egg whites to lower fat)

• Chicken

• Turkey

• Beef

• Prawns

• Salmon

• Tofu

If you struggle to reach your protein goals, a high-quality protein powder can help. Just check the label carefully and avoid artificial sweeteners, flavours, and ingredients you don’t recognise. Reach out if you want my recommendations!

2. Get Colourful

We often pick the same fruits and vegetables every week, but mixing it up adds more nutrients and keeps meals interesting. This week, try to include at least one fruit or vegetable from each colour group every day.

• Red / Pink: Tomatoes, red peppers, strawberries, raspberries, cherries, watermelon, red apples, radishes, red cabbage

• Green: Spinach, kale, broccoli, courgette, green beans, peas, cucumber, kiwi, green apples

• Orange / Yellow: Carrots, pumpkin, sweet potatoes, banana, butternut squash, oranges, sweetcorn, mango, yellow & orange peppers, pineapple, lemon

• Blue / Purple: Blueberries, aubergine, purple cabbage, grapes, plums, beetroot, purple carrots

• White / Brown: Mushrooms, potatoes, cauliflower, onion, garlic

Sample day on a plate:

• Breakfast: Mixed berry overnight protein oats

• Snack: Hummus with cucumber and carrot sticks

• Lunch: Tomato baked eggs with spinach and sourdough

• Snack: Greek yogurt with sliced banana

• Dinner: Grilled chicken with rice and ratatouille (aubergine, courgette, onion, garlic, and mixed peppers)

3. Boost Your Fibre Without Feeling the Bloat

Fibre is essential for healthy digestion, keeping you full between meals, and supporting stable energy levels. Increase fibre gradually, and pre-soak grains if they are difficult to digest, which also boosts nutrient absorption.

Tips to increase fibre this week:

• Include oats or wholegrain bread at breakfast

• Add beans, lentils, or chickpeas to salads, soups, or stews (choose ones in salted water to make them easier to digest)

• Snack on nuts, or add seeds to overnight oats or yogurt

• Leave the skin on your veggies when cooking

Combine fibre and protein with healthy fats to make a well-balanced plate.

For more support, please reach out - I'd love to hear from you!