Have you ever felt overwhelmed by meal planning? Imagine having a system that not only makes it easy but also ensures you enjoy every bite while staying healthy.

As a dietitian, I’ve crafted a Food Matrix that does just that. It’s not just about eating; it’s about savoring flavors, embracing variety, and nourishing your body.

This matrix has been my secret weapon, helping me transform my eating habits and achieve remarkable weight loss. From 118 kg to 68 kg, it’s been my roadmap to success.

Let me share my Ultimate Food Matrix with you. This simple, flexible system is the foundation of my weekly meals, designed to keep your taste buds delighted and your body fueled.

Remember, this is just a snapshot of my weekly foods and how I eat. Use this as a starting point to think about your own path to health. While these are my staples because they're easy to cook and budget-friendly, they aren't the only healthy options out there. There are countless other nutritious foods to explore and enjoy!

Ready to dive in? Let’s get started!

🥩 Proteins:

Aim for 1-2 palms of protein per meal

• Chicken Breast
• Chicken Thighs
• Pork Tenderloins
• Tuna (Tinned)
• Eggs
• Extra Lean Beef Mince

🍚 Carbs:

Aim for 1 cupped handful at each meal

• Jasmine Rice (White)
• Chickpeas
• Potatoes
• Couscous
• Barley

🥑 Fats:

Eat about 1 thumb of fat per meal.

• Canola Oil
• Butter
• Extra Virgin Olive Oil
• Chilli Oil (Homemade)

🥦 Veggies:

1 Fist Make a serving. Aim for 5-6 per day.

• Country Crop (Frozen)
• Sweet Corn (Frozen)
• Butternut
• Broccoli
• Cauliflower
• Cabbage
• Tomatoes
• Cucumber
• Butter Lettuce
• Garlic
• Onions
• Mixed Peppers

🍎 Fruits:

• Apples
• Oranges
• Bananas
• Tangerines

🌶️ Condiments:

• Nando’s Chilli Sauces
• Low Fat Woolies Mayo
• All Gold Tomato Sauce
• Spur BBQ Sauce
• A Wide Variety of Spices

How to Use the Food Matrix

1. Choose One Protein: Select from the list above.
2. Pick a Carb: Add your favorite carbohydrate.
3. Add 1-3 Veggies: Mix and match for variety.
4. Choose Your Flavour Profile: Add condiments and spices.
5. Cook & Enjoy: Make dinner and save leftovers for lunch.

Example Meal Ideas

• Chicken Breast + Jasmine Rice + Broccoli, Cauliflower, and Garlic + Nando’s Chilli Sauce
• Tuna + Couscous + Mixed Peppers and Onions + Extra Virgin Olive Oil and Spices
• Eggs + Potatoes + Butternut and Sweet Corn + Spur BBQ Sauce

The combinations are nearly limitless, offering a variety of flavours and cuisines to explore.

With these staples, you can create meals that are nutritious, satisfying, and perfect for your weight loss goals.

The 80/20 Rule: Balance and Indulgence

While the Food Matrix forms the core of my diet, I also believe in the 80/20 rule. This means that 80% of the time, I stick to my balanced, nutritious meals.

The other 20%? That's when I enjoy life's indulgences without guilt.

Cookies, ice cream, hamburgers—these treats are part of my diet too. By allowing myself these pleasures, I avoid the pitfalls of deprivation and binging.

The key is to earn these indulgences through consistent, healthy eating.

When 80% of your diet is packed with nutrients and variety, you can confidently enjoy that 20% of pure delight. It's all about balance and enjoying the best of both worlds.

If you're interested in going deeper, check out my 8 Weeks to Diet Freedom course.

This program will guide you through the habits and meal planning strategies that helped me achieve and maintain my weight loss goals. I encourage you to try out the Food Matrix, mix and match the ingredients, and discover your favorite combinations.

💬 Share Your Creations! Tag me in your posts and stories. Let’s inspire each other to eat healthy and stay fit! #justthrive #rdbert

Until next time

RD Bert