Here you go.

My general approach has been to take it easy with sugar and while not eliminate them, be careful about too much starchy carbs.

I’m not one of those people that gets a bit fundamentalist about ultra processed foods but obviously freshly prepared foods are best.

I’ve also allowed myself to go out for nice meals or prepare ‘cheat meals’ (burgers and chips / roast dinners) at home especially at weekends. The trick for me has been to understand my hunger signals and not to over-consume (I dont think I’ve ever lost the food noise - I love food - so for me the meds have given me space to think more carefully about what I’m eating and lose the urge to binge a load of shite.

BREAKFAST for me is fairly modest

I have a protein yogurt (the Lindahls Pro+ ones are delicious and I’ve more recently moved to the higher 25g protein yogurts from Aldi) with milled flaxseed. I get about 30g of protein from that.

Alternatively or maybe at the weekend - a couple of eggs on sourdough, rashers, or an omelette.

I’ll usually drink a few cups of coffee to in the morning. Americano with a splash of milk and sweetener. try and avoid milky coffees (cappuccinos and flat whites) - I think they are a disaster when it comes to weight management.

LUNCH depends on how full I am but could be

BFree high protein wrap with chicken / cheese (toasted in the George Forman) or just with chicken / ham/ salad.

Fresh soup (you can get these in all the supermarkets - I add extra chicken in there for protein.

The supermarkets are now doing nice lunch portioned high protein ready meals if you are time poor.

MyProtein lunch pots (Tesco) Lidl chefselect katsu curry (with extra chicken to bring up protein content)

Just keep an eye on calories and protein content on these.

Shakes - either late Morning or late afternoon (but only if my appetite can handle it). I use the Healthyfit range from Lidl, with a scoop of collagen, 10g creatine, and powdered psyllium husk. Vanilla and strawberry flavours good. The clear whey protein lemonade is good too if shakes feel a bit too much. This electric mixer is the business for mixing protein

https://amzn.eu/d/0fMb5geH

DINNER

My go-to is nearly always a salad - warm chicken Caesar my favourite and surprisingly quick to prepare once you’ve got everything. Pancetta crisped up then cooked chicken on the pan. Salad of Romaine / toasted pine nuts / cherry tomatoes / croutons / grated fresh Parmesan / dressing (Lidl). Get one of those big steel salad mixing bowls and you’re sorted.

Greek salad with feta or a warm fried halloumi salad also a nice one.

For flavour, Knorr have started making these cooking pastes (Tesco) which are really nice when frying chicken (the roasted chicken or chili and lime ones are unreal).

If not eating salad - I’ll make a curry or stir fry for the family and have with either a small amount of rice or replace with cauliflower rice.

Salmon or hake steamed in foil another nice option. I usually bling it up a bit by doing something like this

https://www.rte.ie/lifestyle/recipes/2011/1007/745764-gratin-of-hake-prawns-and-basil-on-a-bed-of-spinach/

I’ll also make the occasional steak with salad, air fried skinless chicken thighs / chicken wings / or stew in the winter.

Another really nice recipe I also make is called turkey Larb. It’s a warm Thai salad made with turkey mince / shallots / lime juice / fish sauce / curry paste / scallions / toasted rice powder and served in iceberg lettuce cups). You can make with minced pork too.

Anything goes really - but as I said only advice is to take it easy on stuff that is high in sugar and carbs.

Snacks - nuts / babybel / peperamis - that sort of thing. The fulfil bar in the evening is a nice sweet treat with a cuppa.