Eating food for weight loss doesn’t have to be restrictive or boring. You’re meant to enjoy what you eat regardless of your health goal. That’s why we created this special and detailed nutrition guide for you!
This guide will help you make more informed choices that align with your weight loss goals, and provide you with meal options from our menu that are healthy, delicious & contain the right amount of nutritional value that you need. If you’re not subscribed to Eden, no worries, we also provided tips on how to manage weight loss at home.
An Overview of Weight Loss
The core principle of food for weight loss is being in a calorie deficit. It can be achieved by consuming fewer calories than your body burns. Maintaining this balance over time eventually leads to weight loss as the body starts to use stored energy (such as fat) to make up for the deficit.
A required first step is to determine your calorie needs using this calorie calculator and then make use of the calorie information that accompanies every meal on our menu to guide your selection.
It is important to note that while being in a calorie deficit is required for weight loss, you shouldn’t go below a minimum recommendation of 1,500 calories a day.
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Top Meal Recommendations From Eden’s Menu This Week!
Our Nutritionists curated a variety of nutritious foods for weight loss to assist you on your 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. See more food offerings here.
All recommended meals are less than 1000 kcal.
Jollof Rice with Mongolian Beef and Fresh Carrot
This meal provides a good balance of macronutrients, with lean beef as the source of protein and Jollof rice as a source of complex carbohydrates, which can help keep you feeling full and satisfied for longer. The fresh carrots add fibre to the meal which aids digestion and helps control your blood sugar levels.
Plain White Rice with Efo Elegusi Soup and Grilled Chicken
Efo Elegusi soup contains leafy greens which are nutrient-dense and high in fibre, vitamins, and minerals. The grilled chicken provides lean protein which helps promote muscle growth and maintenance while keeping calorie intake low.
Eden Special Fried Rice with Coated Fried Fish & Fresh Carrots
This meal provides a good balance of macronutrients, with fish as the source of protein and rice as a source of complex carbohydrates. The fish (hake fish) is also a good source of omega-3 fatty acids which helps prevent heart diseases and stroke.
Boiled Plantain with Chicken Ugu Sauce
Feast like royalty with the power-packed combination of plantains and chicken ugu sauce! Not only do plantains deliver a wealth of energy, fiber, and essential vitamins and minerals like A, C, B-6, and potassium, but the accompanying chicken ugu sauce serves as a nutrient-dense protein source. And, with its inclusion of low-calorie leafy greens, this dish offers a bounty of fiber, vitamins, and minerals in every bite.
Baked Irish Potatoes and Egg Sauce
Potatoes are a good source of potassium, vitamin c, fibre and carbohydrates while eggs are an excellent source of protein. Roasting the potatoes instead of frying also reduces the amount of calories in the meal.
Beef Citrus Salad and Eden Special Fried Rice with Rosemary Dressing
This meal contains a healthy balance of calories and nutrients. The beef provides lean protein, which helps promote muscle growth and maintenance while keeping calorie intake low. The salad greens are high in fibre and micro-nutrients, and the rosemary dressing adds flavour.
Roasted Sweet Potato Salad and French Mustard Dressing
This is a super food for weight loss as it is a low-calorie option that is high in fiber and nutrients. The roasted sweet potatoes are a good source of fibre and nutrients, they are also a good source of complex carbohydrates, which can help keep you feeling full and satisfied for longer. The French mustard dressing adds flavour while being low in calories.
Navigating The Food for Weight Loss Menu: Choose Your Meals
Want to explore the menu and curate your meal order? By using these tips, you can effectively navigate through the menu and make informed food choices to support your weight loss journey.
Rice/Grain & Pasta Category:
- Choose whole grain options, such as bulgur, over refined grains like white rice or pasta. Whole grains are richer in fiber and nutrients.
- Opt for meals that are lower in calories and saturated fat, and that feature vegetables or lean protein sources like grilled chicken, beef, fish or eggs.
- There are certain meals that can be relatively high in salt or fat, such as stir-fry dishes. Consume meals like this in moderation.
Yam, Potato & Plantain Category:
- Choose more of boiled, or roasted yam/potato/plantain over fried yam/potato/plantain for lower calories and saturated fat.
- Consider choosing meal combos with vegetables or protein sources like eggs for added nutrients.
- Moderately consume dishes that might be high in saturated fats and by extension, calories. E.g. fried yam.
Swallow Category:
- Choose more of whole grain swallows, such as whole wheat, over refined grain swallows like white semolina. Whole grain swallows are higher in fiber and nutrients.
- Opt for swallow combinations that are lower in calories, and that feature vegetable soups. Vegetables are rich in nutrients and low in calories. They keep you satisfied with little contribution to weight gain.
- Swallow meals are generally high in calories, hence the need for portion control. A standard portion of Eden swallow has 2 wraps of swallow. You can start with one wrap and keep the leftover for another time.
Brunch Category:
- Choose meals that are lower in calories, and that feature vegetables or protein sources like eggs.
- Opt more for whole grain options, such as whole wheat toast or oats, over refined grains like white toast or custard.
- Consume little amounts of processed meal items that are high in added sugars and saturated fats such as bacon and sausages.
Salad Category:
- Choose a variety of salad options for added nutrients and fibre.
- Opt for lean protein sources, such as grilled chicken, beef, snails and fish, for added protein.
- Use oil-based dressings moderately as they contain a significant amount of fat.
Additional Weight Loss Tips
To further support you on hitting your weight loss goals, these are some tips to help optimize your meal choices even if you are not an Eden subscriber. Subscribe to an Eden food plan here.
- Choose meals that are grilled, baked or steamed instead of fried. These meals are lower in fat, calories, and higher in nutrients.
- Meals made with vegetables, beans, and whole grains are typically more nutritious, lower in calories and higher in fibre. They keep you satisfied and fuller for longer periods.
- Try to eat vegetables at every meal. This will help you get the recommended daily amount of vegetables and will also help you feel full, which can help with weight loss.
- Eat more protein rich foods. It will help increase calories burned during digestion and increase satiety – meaning you are less likely to overeat.
- Prioritize whole foods over processed foods.
You should also:
- Practice portion control. Try smaller meals at intervals than larger servings at once.
- You can divide your meals into 2 portions and even go ahead to add veggies, fruits or nuts as a side to one of the portions.
- Drink water or unsweetened beverages like fresh juices instead of sugary drinks. This can help you save calories and stay hydrated. You can try some of the juices and smoothies on our menu.
- Engage more in physical activity. Start a new activity you enjoy – It will help increase calories burned and keep you fit.
Mindful Eating Tips When Eating Food for Weight Loss
Here are some mindful eating tips that will help improve your relationship with food.
- Eat slowly and savor each bite. Take the time to really taste and enjoy your food.
- Pay attention to your body’s “hunger and fullness” cues. Eat when you’re hungry and stop when you’re comfortably full.
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.
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Frequently Asked Questions About Weight Loss
Do I need to cut out carbs to lose weight?
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) would 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?
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 of time 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 having and maintaining a good nutrition and lifestyle.
Do I need to count my calories?
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.
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