​What does healthy eating mean to you?
 
Since the first time I can remember having thoughts about food until after I became a training and nutrition coach, healthy eating to me meant losing weight.
 
In my head, if someone had weight to lose, they’d do that by eating healthier. If someone was already slim, it was because they already ate healthy.
 
However, you can be at a relatively low weight without eating healthy, and you can also be at a relatively higher weight whilst having a very healthy diet.
 
What’s more – and most importantly – health isn’t limited to weight, and healthy eating influences far more aspects of wellness than just your body size.
 
So, how can you improve your diet if you don’t want to change your weight? I’ve got you!
 
Each of the nine tips in this article poses a challenge to help you form a new eating habit.
 
These aren’t meant to be hard and fast rules, but rather starting points to give you a specific target to shoot for. Goal specificity is key to tracking your progress, and progress is key to success.
 
Without further ado, let’s dig in (pun obviously intended).

​Full disclosure: I don’t like meal prep.
 
Nevertheless, my nutritional goals are to improve body composition and to support training performance whilst training clients in the gym, working as an online coach, producing online content like this blog, and spending some “me time” with my partner or pursuing my hobbies.
 
For this reason, it would be counterproductive to simply throw meals together as and when, therefore I have found ways to make meal prep fit into my lifestyle rather than the other way around.
 
Do you feel overwhelmed at the prospect of spending all Sunday making meals for the week? Then read on!
 
In this article, I aim to outline a number of strategies that have helped me and my clients tailor goal-appropriate nutritional choices to a hectic lifestyle.

Updated in March 2022.

In my previous article, I outlined the basics of flexible dieting and focused on one approach that I believe to be a stepping stone to more complex ways of flexible dieting: counting calories and macros.
 
In this piece, I want to cover some guidelines on how to design a diet for either fat loss or muscle gain, including a proposed diet duration, macros and calories calculations, and how to transition away from dieting.

​One of my nutrition clients wanted to improve their diet and came to me assuming I would recommend avocado, nuts, tofu, and other expensive foods you might see on an influencer’s Instagram account.
 
This client was one of many people who have told me they don’t think they can have a healthy diet because they can’t afford “healthy foods.”
 
This article aims to challenge this unfortunate misconception and to give you tips on how to eat healthy without breaking the bank!

Most of us have a general idea of what protein, carbs, and fat are (and if you don’t, you should click on the links at the top!). The tricky part is the concept of a balanced meal.
 
In today’s article, I aim to answer these questions: what does a balanced meal look like? Where do you start when you have to make one? Is there an easy way to do it, or is the art of balanced meals the privilege of those who have enough time to prepare gourmet recipes and enough money to buy organic food?