‘I’m a nutritionist – here’s how to eat your favourite food and still look great for summer’
For many years, weight loss has been linked with cutting out food groups, eating tiny portions and relying on sheer willpower to overcome hunger pangs. Yet, experts now say that that approach actually makes it harder to keep the weight off.
Meanwhile, foods including avocados, nuts, seeds, full-fat dairy and dark chocolate have all been considered forbidden or ‘fattening’ and labelled as off-limits for those seeking to reduce their waistlines.
However, according to an NHS-backed healthy eating plan, it’s these types of ingredients that will keep us fuller for longer – and stop us from reaching for ultraprocessed snacks. Second Nature, which uses behavioural science to “rewire” the brain when it comes to what we’ve learned about weight loss, aims to make its users fall back in love with food.
Second Nature nutritionist Robbie Puddick says: “Nothing is out of bounds on the programme, including creamy curries, delicious desserts. Even a glass of wine isn’t off the menu.
“By eating three meals a day that are lower in refined carbohydrates and sugar and cooked from whole foods, you’ll feel fuller for longer,” he says. “Eating regularly can also help stabilise blood sugar, reducing the desire to overeat.
“You can lose weight without missing out by eating foods that feel – and taste – indulgent, like cheese and oil (yes really!). If we restrict or ban foods, this can lead them to feel irresistible and we feel deprived.”
Snacks can also play a part. “If there is a five-hour gap between meals, have a healthy, protein-rich snack,” he suggests. “Choose those high in protein, fats from whole foods and vegetables, such as tinned fish, yoghurt, cheese or apple slices with nut butter. If we don’t eat enough during the day, this is when the high-calorie foods become more appealing.”
In this exclusive food plan, Second Nature’s registered nutritionists and dietitians have crafted recipes designed to keep you feeling fuller for longer, so you can lose weight without feeling hungry. They are made entirely from whole foods, naturally lower in refined carbohydrates and sugar, and simple to prepare, using similar ingredients to save money and time – a win/win!
Breakfast:
Blueberry oat pancakes (serves 4)
Blend 2 bananas, 3 eggs, 100g oats, and ½ tsp salt. Heat a pan with 1 tbsp butter and cook pancakes in batches. Top with 100g blueberries.
Lunch:
Savoury slice (8 slices, 1 per serving)
Pre-heat oven to 180°C/gas 4. Whisk 6 eggs, 4 tbsp plain flour, 225g grated cheddar, 1x300g tub cottage cheese, 2 chopped courgettes, 3 sliced spring onions, 2 tbsp olive oil, salt, and pepper.
Pour into a baking pan and bake for 35-40 mins. Serve with salad or roasted veg.
Dinner:
Slow cooker beef bourguignon (serves 4)
Preheat oven to 180°C/gas 4. Brown 800g diced beef in a slow cooker dish with 1 tbsp olive oil. Add 1 diced celery stick, 3 sliced carrots, 200g sliced onion, and cook for 5 mins. Add 2 minced garlic cloves, 5 thyme leaves, 2 tbsp tomato puree, and cook for 2 mins.
Pour in 300ml red wine or stock, season, and cook on low for 7 hours. Without a slow cooker, cook on the hob for 1 hour, add 200g sliced mushrooms, more stock or wine if needed, and simmer for another hour (or 30 mins on high). To thicken, mix 1 tbsp cornflour with water.
Breakfast:
Yoghurt bowl (serves 1)
Mix 150g plain Greek yoghurt (or dairy-free alternative) with 1 handful berries, 1 tbsp ground flaxseeds, and 1½ tbsp chopped nuts.
Lunch:
Smoky Mexican beans on toast (Serves 4)
Heat 1 tbsp olive oil, cook 1 diced onion, 2 diced red peppers, and 2 minced garlic cloves until browned. Add 1x400g tin chopped tomatoes, 2x400g drained tins kidney beans, 2 tsp smoked paprika, and ½ tsp cayenne pepper.
Cook for 10 mins, season, and mix in 2 handfuls of spinach to wilt. Serve on wholemeal toast.
Dinner:
Goat’s cheese, pea, and basil frittata (serves 4)
Fry 1 chopped onion and 1 minced garlic clove in 1 tbsp olive oil. Add 1 tsp balsamic vinegar, cook until caramelised, then set aside. Whisk 8 eggs, 50ml milk, 1 handful basil, salt, and pepper. In the pan, cook 1 diced courgette and 250g defrosted peas in 1 tbsp butter for 2-3 mins.
Return onion mix to pan, pour in eggs, stir, and cook on low for 5-8 mins. Grill for 5 mins with 100g goat’s cheese on top. Cool, slice, and serve with salad and basil.
Breakfast
Toasted muesli (Makes 10 servings)
Pre-heat oven to 160°C/gas 3. Mix 200g oats, 45g coconut, 45g pumpkin seeds, 150g chopped nuts, and 1 tsp cinnamon. Whip 1 egg white (optional), mix with 85g melted butter, and stir into dry ingredients.
Spread on a lined tray, bake for 30-35 mins, stirring at 15 mins. Leave in the oven with the door ajar to cool. Store for 1 week. Serve 40g muesli with 100g yoghurt and 100ml milk overnight, top with berries.
Lunch:
Bean and tomato soup (makes 4 servings)
Fry 2 chopped carrots and 1 diced onion in 1½ tsp olive oil until softened. Add 2 minced garlic cloves, cook for 2-4 mins. Add 2x400g tins chopped tomatoes, simmer for 25 mins.
Stir in 2x400g drained cannellini beans, 500ml vegetable stock, season, and simmer for 10 mins. Blend with 300ml single cream. Top with basil.
Dinner:
Lamb Rogan Josh curry (serves 4)
Season 700g diced lamb. Heat 1 tbsp olive oil, brown lamb, then set aside. Fry 1 diced onion, add 120g rogan josh paste, 100g coconut cream/milk, and cook for 2 mins. Return lamb, add water as needed, and simmer for 1 hour. Stir in 100g spinach before serving, top with 1 tbsp yoghurt per portion.
Breakfast:
Yoghurt bowl (same as day two)
Lunch:
Leftover savoury slice from day one. Reheat for 2 mins, serve with salad or roasted veg.
Dinner:
Creamy salmon (serves 4)
Season 4 salmon fillets, fry in 1 tbsp olive oil for 5-8 mins. Set aside. Cook 2 minced garlic cloves, 250g asparagus, and 250g frozen peas for 3 mins. Add 300ml stock, season, simmer 8-10 mins. Stir in 300ml single cream, parsley, dill. Return salmon, serve.
Breakfast:
Toasted muesli (same as day three)
Lunch:
Leftover bean and tomato soup from day three. Serve with roasted chickpeas or wholemeal sourdough.
Dinner:
Chicken fajita bake (serves 4)
Pre-heat oven to 200°C/gas 6. Heat 1 tbsp olive oil, cook 600g diced chicken for 5 mins. Remove, fry 1 diced onion and 2 diced red peppers for 6-8 mins. Return chicken, add 1 tsp chilli powder, 2 tsp smoked paprika, 1 tsp cumin, ¼ tsp cayenne, salt, and pepper. Transfer to a baking dish, top with 80g grated cheddar, bake for 10 mins. Serve in lettuce leaves with sour cream, coriander, and lime.
Breakfast:
Leftover blueberry oat pancakes from day one.
Lunch:
Bang bang prawns (serves 4)
Mix 4 minced garlic cloves, 2 tbsp paprika, 1 minced chilli, salt, and pepper. Coat 800g peeled prawns. Heat 2 tbsp oil, fry prawns 4-7 mins. Lower heat, add 2 tsp dried chilli flakes, 2 tbsp chilli sauce, juice of 2 limes, heat 1 min.
Serve with lime wedges, 6 tbsp mayo, and a salad of julienned 2 carrots and 1 cucumber.
Dinner:
Lamb pitta pizza (serves 4)
Pre-heat oven to 180°C/gas 4. Bake 4 pitta breads for 2-3 mins. Fry 1 chopped onion in 1 tbsp olive oil, add 500g lamb mince, 1 minced garlic clove, 1 tbsp cumin, salt, and pepper. Cook until browned. Add 1 diced green pepper, 200g sliced mushrooms, cook until softened.
Drain excess liquid. Spread 2 tbsp tomato puree on pittas, top with lamb mix and 100g cheddar/mozzarella. Bake 5-8 mins. Top with 1 tbsp yoghurt and coriander.
Breakfast:
Scrambled eggs (serves 1)
Sauté 1 minced garlic clove, 100g sliced mushrooms, and 100g sliced tomatoes in 1 tbsp olive oil. Wilt 2 handfuls spinach. Scramble 3 eggs in 1 tbsp butter, season with chives/basil. Serve with veg, ½ avocado, 1 slice wholemeal sourdough.
Lunch:
Leftover chicken fajita bake from day five.
Dinner:
“Throw it all together” veg (serves 4)
Pre-heat oven to 200°C/gas 6. Toss 400g diced butternut squash, 2 handfuls spinach, 1 diced red onion, 1x400g drained chickpeas, 50g sun-dried tomatoes, 30g diced chorizo/tofu, 2 diced red peppers, 1 tbsp mixed herbs, salt, pepper, and 1 tbsp olive oil. Bake for 50 mins, stirring halfway. Serve with yoghurt, parsley, or salad.
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