Ever arrive home from work starving? Reach for convenience? A couple of slices of toast or a sandwich? Try not to fall into that trap. Plan your day. Know what you are having and you will not raid the presses. Have some raw cut up veg ready or a cup of soup. Something to tide you over until you have has a chance of put the dinner on. You choose what you put into your body.

• We burn fats for energy (not just carbs!)
• Fats keep us insulated in every way – from our nerve cells to every cell in your body
• Fats can help us feel full, increase our metabolism and don’t spike our blood sugars like glucose does
• Eat natural unrefined fats. We need them for our cells, brain function and hormones
• Some fats are essential for living – like omega 3 fats. Our bodies cannot make them 
• Only a small amount of good fats are necessary
• Purchase local and organic
• Avoid trans fats

• Store in a dark place
• Chose a dark glass bottle
• Choose cold pressed unrefined oils if possible
• Avoid hydrogenated oils 
• Avoid heating oils at a high temperature

• Plan your meal 
• Avoid ready-made meals
• Use a slow cooker and/or steam your food
• Eat fresh and unprocessed
• Lightly wash veg
• Leave skins on if possible
• Use cast iron or glass
• Combine good fats, carbs and proteins
• Choose a smaller plate 
• Include fish
• Add variety
• Add pulses 
• Add herbs and spices
• ½ plate should be vegetables (frozen vegetables are fine)

Bad Boy Chilli Con Carne (serves 8) – Joe Wicks

Cosy Butternut, Sweet Potato, and Red Lentil Stew – Oh She Glows (serves 6)

Pad Thai – Happy Pear (serves 4)

Grilled Marinated Salmon Steaks/Darnes (serves 4)

Chicken and Lentil Casserole – Derval O’Rourke (Serves 4)

Simple Curry – Derval O’Rourke (Serves 4)

Low Carb Thai Curry – Niamh Burke

Quick and Tasty Ratatouille