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Whole Sense Nutrition Nutrition & Weight Loss Tips
Food First
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30/10/2026

Easy breakfast or lunch when you want something quick but still filling and nourishing.

I mixed a small tin of fish with ½ avocado, ½ small onion, 2 chopped gherkins, lemon juice, herbs, salt, pepper and spices.

Serve it however you like: on toast, with sweet potato or with rice. Add some fresh greens and a little drizzle of extra virgin olive oil.

You’re getting protein from the fish, healthy fats from the avocado and olive oil, plus fibre from the plant foods.

Remember, supporting weight loss doesn’t have to mean tiny portions or boring food. Building balanced, satisfying meals can make it easier to manage hunger while nourishing your body.

Simple, tasty and very easy to make.
What would you have yours with: toast, sweet potato or rice?

29/10/2026

Fresh, local, colourful and nourishing.
Thank you for watching my beetroot reel. I hope it inspires you to enjoy this beautiful seasonal veg more often. Cosy kitchen vibes from North Yorkshire.

How I cook beetroot:
• Wash well
• Leave whole or cut larger ones
• Place in a dish with a little olive oil or ghee
• Cover and cook at 180–190°C for around 1 hour, until soft

Why beetroot?
• Fibre supports digestion and fullness
• Carbohydrates provide energy
• Naturally rich in nitrates, which support nitric oxide production and blood flow
• Betalains give beetroot its gorgeous colour and have antioxidant properties
• Naturally sweet and delicious

Enjoy it in salads, wraps, grain bowls, with hummus, feta or cottage cheese, or simply on its own.

Simple, seasonal and nourishing. ❤️
How often do you eat beetroot?

29/10/2026

Breakfast doesn’t have to be complicated ❤️
This morning I’m using what I already have: eggs, leftover roasted chicken and veggies, hummus, avocado, sourdough and a little chilli oil.
I like to prioritise protein at breakfast because it makes the meal more satisfying and helps keep me going through the morning.
No special “diet” foods. No tiny portions. Just a balanced, nourishing plate made from real food. 🌿
And using last night’s leftovers makes breakfast even easier!

☀️

29/10/2026

Building a breakfast that keeps me full
My simple formula:
protein + fibre + healthy fats + flavour
Today it’s eggs, leftover roasted chicken & veggies, hummus, avocado, sourdough and a little chilli oil.
Prioritising protein at breakfast can help with satiety and steadier energy, especially if you’re trying to manage your appetite throughout the day.
And yes, leftovers absolutely belong at breakfast! 😄
What was on your breakfast plate today?

28/10/2026

Simple food, lots of colour and plenty of goodness.
Grilled chicken with broccoli, cauliflower, sugar snap peas, cucumber, radish, spring onions and hummus, all finished with a little splash of extra virgin olive oil.
A simple combination of protein, fibre, colourful plants and healthy fats to make dinner nourishing and satisfying.
No complicated rules, just a balanced plate of real food.

✔️

28/10/2026

Leftover mash? Let’s turn it into something delicious.
These easy potato patties are perfect with soup for lunch or dinner.
And no, you don’t need to be scared of potatoes! Carbohydrates can be part of a healthy, balanced diet.

For 1 cup mashed potato:
1 egg
1 tbsp psyllium husk
Salt, pepper + your favourite spices
1 tbsp flour for coating
½ tbsp ghee, butter or cooking oil

Mix everything together and rest for 15–20 mins. Shape into patties, lightly coat in flour and fry for 3–5 mins each side.

Little nutrition bonus: psyllium provides soluble fibre, which can support digestion and help you feel fuller for longer. 
Healthy eating isn’t about fearing potatoes. It’s about building balanced, satisfying meals you enjoy.

27/10/2026

This simple tomato soup is warm, nourishing and so easy to make.

2 tins tomatoes
1 onion + 1 garlic clove
2 carrots
2 potatoes
2 celery stalks + 1 bay leaf
1 tbsp ghee
Salt, pepper + your favourite spices

Sauté the veg → add potatoes + water → cook until soft → add tomatoes → blend & enjoy!

Packed with veggies and fibre to help keep you nourished and satisfied.
Simple food. Simple ingredients. Big bowl of comfort.

🍅 ✔️

23/10/2026

Seasonal Veg & Chickpea Roast

On the tray:
• Sweet potato — slow‑release carbs + fibre
• Carrot — beta‑carotene + gut‑friendly fibre
• Parsnip — natural sweetness + steady energy
• Red onion — antioxidants + flavour
• Mushroom — B‑vitamins + low‑calorie volume
• Cauliflower — fibre + gentle fullness
• Chickpeas — plant protein + long‑lasting satiety

Wash, slice, and place everything on a tray.
Drizzle with olive oil, add salt and your favourite spices.
Roast in a preheated oven at 190–200°C for 20–30 minutes, depending on your oven and veg size.

Why it supports weight loss
• High fibre → steadier blood sugar
• Natural volume → helps fullness
• Plant protein from chickpeas → reduces snacking
• Nutrient‑dense → vitamins, minerals, antioxidants
• Easy meal prep → fridge‑friendly for days

Use it as a warm salad base, a cosy side dish, or a simple lunch/dinner bowl.
Real food. Seasonal ingredients. Everyday nutrition.

❤️

23/10/2026

Plot twist: the banana wasn’t dessert... 🍌😂
It’s part of the curry dinner!
Am I the only one who loves this combination, or do we have some Team Banana people here?
Tell me... are you Team Banana or Team No Banana?

23/10/2026

Cozy Mince Curry
Looking for a simple, nourishing dinner that supports your health and weight loss goals? This mince curry is one of my favourite cosy meals.
Packed with protein from the mince and plenty of vegetables, it’s a satisfying meal that can help keep you fuller for longer while adding fibre and nutrients to your plate.

Benefits:
• High in protein to support muscle maintenance and satiety
• Rich in fibre from the vegetables to support digestion
• A simple way to increase your veggie intake • Budget-friendly and great for batch cooking • Easy to adapt with whatever vegetables you have at home

For my version, I used:
Mince meat
Onion
Garlic
Leek
Celery
Mushrooms
Tin tomatoes
Carrot
Salt, pepper & curry spices

Simply brown the mince, add the vegetables and spices, stir in the tomatoes, then let everything simmer until the flavours come together.
Serve with rice, quinoa or your favourite grain. I personally love it with potatoes, but that’s just my preference.

Remember, this recipe is simply inspiration. Feel free to swap the vegetables, adjust the spices and make it your own.
Healthy eating doesn’t have to be complicated.

✔️

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