Lift Your Wellbeing

Week 5



Now that you have sent your wellbeing coach through your photo food diaries for a week ( hopefully), we are in a position to give you some recommendations as to how you can make some positive changes to improve your diet which will give you more energy throughout the day and play a huge role in achieving your health goals.



 Let’s start with breakfast, at Lift Your Wellbeing we believe ‘breakfast is the most important meal of the day’ for the reason that if you have a healthy breakfast you are much more like to continue with healthy choices throughout the day. 


The science indicates that having a healthy breakfast helps maintain blood sugar levels which will reduce the likelihood of you craving sugary food and which in turn will reduce your risk of developing Type 2 Diabetes, which is a huge health issue with our modern lifestyle.  Having breakfast also kick starts the metabolism so you are effectively burning energy right from the start of the day.


Other healthy breakfast options that we enjoy:


Baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges.

Porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey.


Low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt.

One-minute omelette – combine one beaten egg, a few spinach leaves and some chopped lean roast ham in a bowl. Microwave on full power for a minute or until the egg is set.  



When it comes to eating lunch or dinner, home cooked meals in line with the ‘Making Healthy Meals’ guidelines you received last week are typically the best way to go.  Our suggestion would be to prepare an extra serving of dinner so that you have left overs for lunch the next day.

To make it easier for you to cook tasty and healthy meals we have developed the Lift Your Wellbeing recipe book with over 30 different ideas that will have you sorted for breakfast, lunch and dinner. Grab your copy now.



 As I’m sure you know, in between meals you can get hungry and this is when you’re most tempted to get stuck into a bag of crisps or chocolate bar.  As such it’s important to have healthy snack options readily available to keep your energy levels high in between meals without eating addictive sugary food.  Some of my favourite go to snacks are nuts (small amounts), bananas and low fat greek yoghurt.


Please refer to the link ‘Healthy Snacks’ for more options when it comes to healthy snacks to have on hand at work.



When it comes to dinner, it’s best to keep referring back to the ‘Making Healthy Meals’ guidelines received in week 4 of Lift Your Wellbeing.

For more healthy dinner ideas, here is your copy of the second Lift Your Wellbeing recipe book, exclusive to only participants of the programme. Enjoy.