THE JC – Healthy Eating Guide


When it comes to healthy eating, follow this simple plan to kickstart your metabolism and accelerate your weightloss. Every main meal should contain complex carbohydrates, a quality protein, a good fat and lots of greens. These macronutrients send messages to the brain, maintaining our energy and controlling appetite – therefore helping kickstart our metabolism, accelerate weight loss and fat burning.

Your plate should be made up of one-quarter protein, one-quarter grains or starchy veggies or half greens. Greens! Greens! Greens! As for snacks, aim for some type of protein as they keep the blood sugars stable and stop the cravings! Also ensuring you drink 1.5litres – 2litres of water a day. Healthy and healthy eating has to become a lifestyle choice! When you don’t feed your body often, it releases excess cortisol. Long term this can slow down the metabolism, lower immunity and promote belly fat.


Eating a wholesome breakfast is a huge part of the health equation! It kickstarts your metabolism and digestion, and feeds your body with the vitamins and minerals it needs to perform at its best. Please! What ever you do don’t skip it! If you do, you will set yourself up for a day on the blood-sugar rollercoaster, and trigger the release of stress hormones like cortisol. Try to eat within 1 hour of waking, and always include protein and fat. Studies show that those who eat breakfast lose weight faster.


Mid-morning is a great time to have your green juice, coffee and small snack. Snacks are essential for your metabolism and healthy weightloss, they must contain a protein component as well.

Choose from the following:- Greek style yoghurt, 1 boiled egg, 4 tbsp. raw nuts/seeds, 1 scoop natural protein powder, 4 tbsp. cottage cheese, 1 tbsp. nut butter, greens are unlimited eat as much as you want! 2 rice cakes or 100 -200g non starchy veg.


When lunchtime comes around, think of adding dark leafy greens to two servings of protein, one unit of good at and one unit of starch- your choice of starchy veggies, gluten-free grains or legumes. Most people feel fuller when they add a portion of good fat to their lunch. Lunch will ensure your body slowly releases energy for the rest of the day so you don’t experience the dreaded afternoon slump.

Choose one from each:-


100-200g starch veg, greens unlimited, 100g veg protein,


150g chicken breast

150 – 200g fish

150 -200g lean beef

1-2 eggs

100g veg protein


1/4 Avocado, 4 tbsp seeds, 1 tbsp cold-pressed extra-virgin oil, cold pressed flax-seed oil, 1 tbsp nut butter


Dinner should be your smallest meal of the day. As your body is winding down and preparing for sleep, its your job to feed it one last hit of nutrition before it “fasts” overnight. So think protein with non-starchy veggies, including lots of greens.

Follow our lunch time sample dinner.

Portion Sizes

Food provides us with the nutrients we need to function, but most of us eat way to much! Respecting our body’s hunger and satiety signals is the best way to combat overeating. These tips will help you get there.


  1. Serve dinner on a small plate.
  2. Eat slowly and chew each mouthful 20 times.
  3.  Enjoy the tastes and textures of food.
  4. Put your knife and ford down after each mouthful
  5. Drink 2 glasses of water 20 minutes BEFORE meals, not during.
  6. Have a protein-rich snack in between meals this will help you control your appetite.
  7. Dish out protein and carb portions the size of your palm.
  8. If you’re stressed or anxious, forgo food for a walk, tea, bath or sex!
  9. Set one small health goal per week.
  10. Remember that food is abundant. You’re lucky to know your next meal is coming soon.

We are passionate and committed to your health and wellness goals!

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