So, a lot of us are guilty (myself included) of having said this catch phrase, “New Year, New Me”. We have good intentions January 1st, but life gets in the way and the catch phrase turns into a bit of a joke. Whether it is having to go back to work after a relaxing holiday, kids go back to school, house hold chores build up or just general chaos and fatigue from the festive season.

It’s okay to slip up! We are by far from perfect and there may be times that we reach for a cookie, or a slice of cake (or in my case hot chips). Be aware of this, but don’t use it as an excuse to throw in the towel. Acknowledge it, accept and get back on track! One mistake doesn’t determine who or what you are.

Meal preparation for the week can save you time, money and help to avoid slip ups. Meal prep can be as simple as grouping food ingredients together in a container to cook and freeze meals ahead of time.

Admittedly, I know that this can be overwhelming. “Where am I going find the time this?”


Organisation is key, I think we have all been there, walking around a supermarket wondering “what the heck am I going to cook”, throwing items into the shopping trolley and hoping for the best. Having a well thought out plan at the beginning of the week, and writing a list (and sticking to it) will help to keep you on track! A whole week may seem daunting, especially if you are new to this or have fussy eaters, perhaps stick to a few days at a time if this seems more manageable.

TIP: Save money and go to local independent grocery markets instead of one of the main supermarket food giants. The fruit and vegetables are super fresh, just be careful to eat them that week as they will wilt away quicker.


1. Oats instead of Cereals

Oats are rich in B vitamins which help to convert food into fuel. They are also high in fibre and can help us stay fuller for longer. Choose naturally processed oats, add natural yoghurt and fruit for a delicious breakfast!

2. Whole grain wraps instead of white bread

Whole grain wraps are a healthier alternative to white processed bread. Cook some chicken and add your salad to make a yummy lunch.

3. Choose natural yoghurt instead of flavoured yoghurt or sour cream.

Flavoured yoghurt has heaps of added sugars. If you have a bit of a sweet tooth, add sliced apple and a dash (not a spoonful!) of honey.

Alternatively, if you crave sour cream on your jacket-potato, add natural Greek yoghurt instead, still have that creamy goodness but slash the fat!

4. Bake kale or sweet potato chips instead of potato crisps

Kale has high amounts of nutrients and minerals and is a leafy vegetable from the cabbage family, with high amounts of vitamin A and K.

Lightly spray with olive oil and salt and pepper for a nutrient dense snack!

5. Whole-wheat pasta instead of white pasta

Whole-wheat pasta is rich in antioxidants and easier to create ‘al-dente’.

Choose to pair it with a tomato based sauce instead of cream.




Smoothie Ingredients

160 g of frozen berries (blueberries, strawberries or even a mix!)

 35 g tinned chickpeas, drained and rinsed

 200 g natural yoghurt

 125 ml milk

Topping Ingredients

 30 g natural muesli

 40 g frozen berries – thawed

 1 tbs of flaked almonds or shredded coconut


 Place all smoothie ingredients into a blender, and blend until smooth

 Place in bowl, and add the toppings.

 Eat and enjoy!

Amy Furler

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