Don’t have time for consultation, but would like to know if what your eating needs some improvements? Get a 7 or 5 day Food Diary analysis with 7 or 5 days meal plan recommendation.
We will evaluate your current diet and provide feasible, customised solutions that fit your dietary needs. You have 2 options for us to analyse your food and nutrition needs:
- Download and fill out this blank MEAL REVIEW FORM
- You can send us your food log via email
Note: The more detail you provide us about the foods you eat, the better my recommendations can be.
Client Name: Amarachi .O.
Nutritional Goal: Weight Loss
Background: The client below has been exercising and eating healthy yet the weight isn’t coming off. She wants to know if her diet needs some improvements.
||1 ½ cups of corn flakes, 2 tbsp. milk, 1 banana
||½ cup granola with ½ cup yogurt
||1 cup of rice, salad with vinaigrette, ¼ cup almond nut
||1 apple with 3 tbsp. peanut butter
||Salad with fish and water melon juice
||2 garden eggs, 1 cucumber
BREAKFAST: low protein and fibre, also filled with food that will break down to sugar. Try foods high in protein and fibre to keep you full. Example ½ cup cooked rolled oat with 1 tbsp. chia seed, 1 tbsp. flaxseed and 2 eggs (to increase fibre). Also use skimmed milk and ½ a banana or an apple.
Granolas are healthy but watch the sugar and fat (oil) in them, if it’s naturally made granola, try sticking to 1/3 cup with ½ low fat Greek yogurt and top it up with 1/2 an apple.
LUNCH: Looks off, stick to a serving of grain (1/2 cup), some protein and salad (which is good). Also watch the dressing, if possible use low fat Greek yogurt or light vinaigrette.
SNACK is good but reducing the peanut butter to 1.5 tbsp. is healthier portion (its healthy but moderation is key.
DINNER: looks balanced