Dieting & Meal Planing

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If you just want to lose just a little bit of weight or a lot of weight and you are struggling. Diet and meal planning is probably an area you need help with. This section offers some great ideas to help you.

Diet and meal planning are the most important things to consider when dealing with losing weight. You have got to be aware of what you’re eating. If you don’t know what you’re eating, then you really don’t realize what you’re eating as it could be bad for you and not even know it.

If you are oblivious to the fact of what you’re putting into your body, then you can never change it. What I encourage you to do is to download the PDF- Food Diary or join up to my online meal planner to get a start to finish meal plan.

But to get started even just a pen and paper is enough.

For the next 7 days spend time daily filling out your Food Diary religiously. Be sure to include absolutely everything that you’ve eaten each day for the next seven days.

What you will notice is that by day two or three, your meals will start to get healthier as you go along. Day one may be terrible and day three will be a little bit better.

By the time you get to your seventh day you’ll probably find that your meals are exactly where you want them to be. Sounds strange, but it’s true.

You will see from reviewing your first few days of your Food Diary just how much rubbish you have been consuming. You will probably wonder why you would be eating this stuff.

You may even probably feel embarrassed to show this diary to anyone. This is when you will notice a change in your diet. And then for the next five days your Food Diary gets increasingly better.

I have had many clients refuse to show me their food diary because they were so embarrassed.

The Food Diary makes you aware of what you actually are eating. You might be thinking why people don’t just keep on doing the Food Diary forever. You would think that if you’re going to keep a food diary to keep you accountable is going to help you change.

But really what you need to do is learn this lesson now and become aware of your diet. Everybody intrinsically knows what they need to eat and not eat. It has to do with psychology and the mindset that eating is pleasurable and if you’re not aware of what you are eating, then you’re just going to eat whatever types of food, which may not be the best choice.

If you have not been doing this for a long time it’s hard not to fall back into those old habits and those old routines. It is really important to keep yourself accountable and not just for the seven days, but until you get the results you want.

I can guarantee if you do this for a month straight you’ll lose anywhere from three to ten kilos, just by writing down what you’re eating. Don’t believe me? Then take up the 30 day challenge.

It’s free and all it takes is you a pen and paper.

For someone who wants to lose any amount of weight this step works great. Even if you do well for a little while and then you fall off the wagon you just need to get back into the Food Diary again.

Use this information to your benefit and you can always re-correct your course at any time. Keeping your Food Diary is a very important step in this program.




If you want to lose weight from three to five kilos in the next 21 days, or within the next seven days you could lose one to three kilos if you look at getting rid of things that are intolerant to you.

If you cut out all sugars- processed sugar, all glutens, all dairy, which means breads, cereal, milk, chocolate, all your junk food and drink eight glasses of water daily you would definitely lose weight in that seven day period.

It’s basically a simple detox method. Cut the junk and eat the good stuff.

We all know how bad sugar is for us, not to mention how high in calories it is that just puts fat on us almost instantly. Excess sugar converts to fat in the body.

Gluten intolerance is a more of a digestion issue with feeling bloated and messing with your bowel movements. When your body doesn’t function properly you get irritated in your large colon and they can become inflamed. Causing bloating and discomfort and poor digestion.

It becomes hard to digest food and you can’t get nutrition from your food and you feel tired and run down. Sleep patterns can be disrupted.

Dairy can do the same thing to your digestive system. If you’re intolerant to one of these, then you’re going to be intolerant to the other because the surface in your small intestine can’t absorb nutrients.

They get flattened out and have to regenerate to absorb nutrients and that’s all from glutens and dairy. The same can be said of junk foods like chips, candy, sugary foods, anything that’s unnatural get rid of them and drink plenty of water.

Continue with your Food Diary over the next seven days. In the free clean eating guide you would have seen a simple list of foods to eat and a sample meal plan. If you have the online meal planner you can just follow that plan.

It can take time for you to realise which foods you’re intolerant to or make you feel bloated etc. That’s why using a food diary will help you make decisions about the food you’ve eaten and if there has been any problems like bloating etc.

Just cutting out the foods you suspect of causing a problem. At a later time you can reintroduce them to your diet to see if they’re going to affect you. Essentially, you need to do these couple of steps to get started if you’re having problems then check out my online meal plan.


If you’re not getting the weight loss you are looking for then you need to look closer at calories. It is important to know about the calorie-in and calorie-out and the basic balance of calories.

You have been told that you don’t need to count calories to lose weight.

And yes that is true. But if you consistently can’t seem to lose weight then you need to count calories. To get the exact number you need to stick to lose weight.

When you are not losing the weight you want and are following the steps so far, you may need to review your calorie intake and think about some questions.

Like do you need to count calories and will that help you get the results you want. Think of everything in stages and these are the easy introductory stages. When you’re getting into calorie counting, that’s when you’ve tried everything else and nothing else is working and you need to get a handle on that.

Calorie counting works and continues to work, and if used in conjunction with everything I’m teaching you here then it REALLY works well.

It’s simple; know exactly what you’re putting into your body. Then you know how much you need to eat to lose weight.



Meal Planning

Meal Planning is the next step we’re going to talk about. Just a couple of simple tips and this always seems to be a bit of a hot topic with people.

Where do you even start? Well there are a few options

Option one. You can search recipes books and the internet high and low to find recipes you like and then also find recipes you actually want to eat. Get out the pen and paper and count all calories, grams of protein and fat. And still not have something that will work for you.

However it is do able. But I like to offer a simple shortcut.

Download the basic to basic clean eating guide if you haven’t already and use the sample 7 day plan in that.

Or sign up and join my online meal planner that walks you through the entire process which will save you time energy and of course money. And will get results for you.

It just makes life so much easier.

Other than the actual planning side of things there are other factors to think about.

For some this may be a significant challenge. To make your planning easier consider ideas like bulk buying, having a chest freezer, and most importantly having family support. Be a little bit creative with what you have and can do.

Planning and preparing meals may be easier for singles or couples. Most of this information and guidance can be found in the ‘Back to Basics Clean Eating Guide’, which is a free giveaway for those that sign up for the email and newsletter.

Get on to the web and search around for recipes you might like, we have a heap of free ones available on the website.

Factors like your budget also need to be considered, family members etc. One big thing I here is that people don’t want to have to make two meals and there partners and kids don’t support them on their new plan.

Which is a fair concern it won’t be easy in the beginning but for example if you can control 80% of your own meals and occasionally eat what the family normally eats and it is outside what your meal plan may recommend?

It’s not the end of the world just start out with what you can control and make small steps toward a cleaner meal plan.

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  • StacyK

    Reply Reply December 10, 2015

    Great post! This is actually so simple when you think about it. If we have to look at what we are eating on paper, of course we are going to want it to look better! I have heard about this before, but still haven’t tried it. I can’t wait to give this a try!

  • Kim

    Reply Reply December 14, 2015

    I’ve tried keeping a food diary. It’s so easy to keep it right on my smart phone. When I first did it and so saw what I was eating I was horrified! I started getting into better habits by planning ahead and making my own lunch and snacks to take out with me. It makes a huge difference. I eat a lot less junk now.

  • Jennifer

    Reply Reply December 15, 2015

    I always bring my lunch to work. It saves a lot of money and I can make a very healthy filling meal. I also like to go eat outside and use the time to distress before heading back to work. Recently I started bringing my snacks too. It helps me stay away from the vending machines. It’s a little bit of extra work but it makes a big difference.

  • Cristina

    Reply Reply December 18, 2015

    I don’t agree with dieting, but meal planning is great. It makes it increasingly difficult to slip up and takes stress/work off of you, too.

  • Emily

    Reply Reply December 24, 2015

    Meal planning is sooo difficult. I’m often very busy – business dinners, lunch on the go between noon-time errands. I envy those who can do it.

    • Jennifer

      Reply Reply December 26, 2015

      Yes, meal planning is very difficult for some. And there isn’t really an easy way (well, ‘easy’ as compared to the convenience of fast food drive-ins!) Pre-packaged supermarket meals are an OK alternative but the sodium content usually hinders your weight loss.

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