In our last nutrition guide, we talked about calorie deficits and how important it is for achieving weight loss success. We also showed you how to calculate your calorie requirement and how to use that, together with the calorie information on our menu to guide your meal selection. Kindly revisit to refresh your mind.
This week, we will be sharing meal recommendations and mindful eating tips that can support you on your weight loss journey!
Top Meal Recommendations From Eden’s Menu This Week!
Our Nutritionists curated a variety of nutritious meals from our menu that can support you in your weight loss journey. If you’re subscribed to, or purchasing meals from Eden this week, here’s a quick meal recommendation for your meal order; These dishes are rich in nutrients, high in fibre, and lower in calories and saturated fat.
All recommended meals are less than 1000 kcal.
Plain White Rice with Efo Riro Soup & Grilled Chicken
This meal is not only delicious but also a powerhouse of macro-nutrients, providing you with a balance of protein, carbohydrates, and healthy fats. The vegetables in the soup are packed with essential vitamins, minerals and fiber which keeps you satisfied for longer periods, reducing the likelihood of overeating. With its relatively low-calorie content, incorporating this meal into a calorie-controlled diet can be a tasty and effective way to promote weight loss.
Jollof Brown Rice with Cameroon Roast Fish & Garden Salad
Savor the wholesome goodness of Jollof Brown Rice, a whole grain that provides you with energy. Paired with the succulent Cameroon Roast Fish, a lean protein source that helps in repairing and building tissues in the body. The salad, a medley of fresh and colorful vegetables provides a variety of essential vitamins and minerals making it a nutritionally balanced option for those on a weight loss journey.
Roast Vegetable Pasta with Yaji Grilled Ram
Pasta has a healthy ratio of carbs, protein. The veggies in this meal (zucchini, carrots and fresh basil) make it even more nutritious as they are rich sources of Vitamin C, Potassium and Fiber. The grilled ram provides a good source of protein which promote satiety, reducing the desire to snack or overeat between meals. Additionally, the roast vegetables provide a low-calorie alternative to traditional pasta sauces, making this meal a great option for those looking to lose weight.
Boiled Yam with Beef Ata Dindin Sauce & Fruit Bowl
Boiled yam, a classic staple in many cuisines, offers sustained energy to power you through the day with its complex carbohydrates. Paired with the rich and flavorful beef sauce, not only does it provide a satisfying meal but also a boost of protein to support muscle growth and maintenance. And to top it off, the fruit mix adds a burst of freshness and a medley of essential vitamins, minerals, and antioxidants, making this meal not only delicious but also a nutritionally balanced option to support weight loss without compromising on taste.
Plantain Porridge with Fresh Croaker Fish Peppersoup & Fruit Bowl
Wake up to a hearty and satisfying bowl of Plantain porridge that not only comforts your taste buds but also supplies a steady stream of energy throughout the day thanks to its complex carbohydrates. It’s high potassium content, helps to regulate fluid balance and muscle and nerve function. Its savory companion, the fish, not only adds a delicious touch but also a boost of protein. The flavorful peppersoup with its low-calorie and fat content makes this meal a guilt-free option for those on a weight loss journey.
Wheat with Edikang Ikong Soup & Grilled Hake
Indulge in the wholesome goodness of wheat, a complex carbohydrate that provides you with energy to keep you productive while helping you maintain calorie deficits. Paired with the hearty and nourishing Edikang Ikong Soup, loaded with a mix of colorful vegetables, this meal is not only packed with flavor but also a balance of essential vitamins and minerals, making it a perfect choice for those looking to lose weight without compromising on taste. And let’s not forget the grilled hake fish, a lean protein source that adds a delicious touch and helps to support muscle growth and maintenance, keeping you feeling full and satisfied.
Eve’s Chicken Garden Salad with Chicken and Sausage Rosemary Rice & Eve’s Vinaigrette
This meal is a perfect combination of taste and nutrition, starting with the lean protein from the juicy chicken and savory sausage that enhances the flavor, and aids muscle maintenance and growth. The salad, a colorful medley of fresh greens, is refreshing and packed with essential vitamins and minerals, making it a nutritionally balanced option for those on a weight loss journey. The vinaigrette dressing, low in calories and fat, adds a burst of flavor without compromising the meal’s healthfulness. And the fiber from the salad will keep you feeling full and satisfied for hours, reducing cravings and the urge to snack
Mindful Eating Tips for Calorie Deficits
Here are some mindful eating tips that will help improve your relationship with food.
- Notice and appreciate the appearance, smell, taste, and texture of your food. This can help you to slow down and savor each bite.
- Be aware of your emotions and thoughts while eating. Notice if you’re eating because you’re stressed, bored, or emotional, and try to find alternative ways to cope with those feelings.
At Eden Life, we’re committed to helping you eat and live better. This nutrition guide is meant to help you be more intentional about picking your meals and building a healthy relationship with food. We will be releasing new guides for subsequent menus and we hope you find them useful.
Share your feedback here and help us curate a better experience for your weight loss journey.
Frequently Asked Questions About Calorie Deficits
- Do I need to cut out carbs to maintain a calorie deficit? The answer is NO. It would surprise you that you NEED carbs for weight loss because they are your body and brain’s primary source of fuel. Also, carbs do not make you fat. What makes you add weight is consuming your calories in surplus with little to no exercise.
- Which is better, exercise or diet? Both are. If you want to lose or maintain your weight, both exercise and good nutrition (diet) will help you achieve that. It is true that you cannot ”outrun” your fork but these two work hand in hand. Diet improves your body’s composition while exercise enhances it.
- Do I need to skip my meals to achieve calorie deficits? You absolutely do NOT need to. This approach is a bit counterproductive as you would likely consume all your calories in one go. Additionally, going on an extended period during the day without eating could make you irritable and unproductive because of course, you are hungry. It also increases your chances of binge eating.
- Is there any specific diet for weight loss? Unfortunately, there isn’t any. Most of these diets, including intermittent fasting are not quite healthy for you. You might see some changes within a short time but in the long run, they become extremely ineffective and unsustainable. Your focus should be on having and maintaining a good nutrition and lifestyle.
- Do I need to count my calories to get a calorie deficit? Not necessarily. Knowing and understanding the purpose of calories is important. It can be important for weight loss at the start of the journey so you are conversant with it but as time goes on, your focus should not be on calories alone but also how nourishing the food is. A meal can be high in calories and still be healthy and vice versa. Remember, moderation is key.