Meg Tovey Strength & Nutrition

Meg Tovey Strength & Nutrition Online Training & Nutrition Coach

12/05/2026

What pi**es me off the words “just eat intuitively”…

Is that the people that say that have either:
👉🏼 Tracked their food before
👉🏼 Or have NEVER actually had a significant amount of weight to lose

Because if someone has spent YEARS stuck in binge/restrict cycles, emotional eating, “starting Monday”, losing weight then regaining it…

their hunger cues and nutritional literacy usually isn’t very reliable yet

And that’s literally the point of flexible dieting.

Tracking macros was never meant to become your personality or something you do forever
It’s a tool to teach you what your body actually needs AND allow you to ENJOY food without shame or guilt

It teaches you:

✅ what’s actually in the food you like eating
✅ why some meals keep you fuller than others
✅ how protein, fibre and calories affect hunger
✅ what helpful portions look like
✅ how to stop swinging between “being good” and completely losing control

So eventually? You can:
Eat NORMALLY
Trust yourself around food
And ENJOY food
WITHOUT needing to track every gram forever

But trying to skip that awareness phase is like eyeballing your finances when you’ve been drowning in debt.

Need guidance and support from coaches that have hundreds of results? Enquire today www.megtovey.com ❤️‍🔥

10/05/2026

This is what going into 40 looks like ❤️‍🔥 and as a working mumma! Slow metabolism who?

Ready to stop guessing and be supported? Enquire for 1 on 1 training & nutrition coaching today www.megtovey.com

Our 6th annual group photoshoot day 🥹
10/05/2026

Our 6th annual group photoshoot day 🥹

04/05/2026

If I had a dollar for every time someone said to me “My metabolism just isn’t what it used to be”… I would have a lotttttaaaa dollars 😝

But when we actually look at the research, our metabolism doesn’t meaningfully decline until around our 60s

So your metabolism didn’t change… you did

You’re sitting more
You’re moving less without realising it
You’re more stressed
Sleeping less
Juggling more responsibility
And your eating patterns have shifted from structured 👉🏼 reactive

So it’s not that your metabolism is “slow”…
It’s that your life has changed in a way that makes fat loss harder

And if you keep blaming your metabolism?
You miss the part that’s actually within your control

So yea, it probably sucks to hear this
But it shouldn’t suck - it should be liberating because it means you’re not stuck

You just need to learn how to structure your food and movement around your actual life now

Need guidance and support with that? Enquire for 1 on 1 coaching today www.megtovey.com

29/04/2026

Women have been so conditioned by the health industry to fear fruit…

So they’ll avoid apples and bananas all day because “sugar”…

But won’t think twice about a handful of gummy lollies out of the pantry at night

But the things is…

You CAN eat lollies and lose weight

You CAN eat fruit and lose weight

The issue isn’t the food…

It’s not understanding the difference between foods that keep you fuller, support your body, and make fat loss easier…

vs foods that are easier to overeat and leave you hungry again 10 minutes later

An apple and lollies may have the same grams of sugar…

But they don’t have the same impact on hunger, satiety, energy, or your ability to stay in a calorie deficit

Neither fruit nor lollies are the reason women struggle to lose weight

Not understanding nutrition is 🤝🏼

27/04/2026

When you realise this one thing, it will change your entire life…

This is one of the most common things I hear from women on consult calls when I ask them why they feel like they’ve been struggling to lose the weight

The women with 20+ kilos to lose
Not women trying to lose a couple of kgs for a holiday or “tone up” a little

Women who have been stuck in the same cycle for years

Because if you only have 5-10 kilos to lose…

You can often get away with being “good” Monday to Friday
You can tighten things up for a few weeks and see progress

But when you have 20+ kilos to lose, your relationship with food matters more than your motivation

Because it isn’t about needing a quick reset

It’s about the hundreds of tiny decisions you make every single day without thinking

It’s the daily pattern of emotional decisions around food

The women losing the weight aren’t less busy than you
And they’re not more disciplined than you
They’ve just changed what feels normal

They don’t see food as a reward
Or the thing that “fixes” stress, boredom, exhaustion or emotions

So when life gets hard…

They don’t need to constantly “be good”

Because their default is different

And until your relationship with food changes…

You will keep trying to fix a mindset problem with a meal plan.

So if you need real support from a team who has done it hundreds of times, head to the link in our bio to enquire 💛

You say you “know what to do… you just need to do it”And honestly, you’re probably rightYou probably HAVE lost weight be...
26/04/2026

You say you “know what to do… you just need to do it”

And honestly, you’re probably right

You probably HAVE lost weight before

You’ve followed the meal plan, cut the carbs, started fresh on Monday and watched the scale drop

So now, every time the weight creeps back on your brain goes searching for the thing that “worked”

But that’s the part most women don’t realise…

The problem isn’t that you don’t know what to do… It’s that what you THINK you need to do is often the very reason you can’t do it 🤯

Your idea of what “works” is based on what created the fastest result… not the one that lasted

Your brain remembers the control
The validation
The relief of seeing the scale drop

Not the obsession with food
The overeating
The guilt
The regain

So instead of questioning the method… you question yourself

You tell yourself you need more discipline
More motivation
More willpower

When really…what you think you need to do has been the problem all along

Sustainable fat loss rarely feels as rewarding in the short term, even when it’s the thing that finally breaks the cycle

And often… it looks a lot less restrictive than you expected

Shoutout to our client Demi for these epic meals 🥵😍👏🏼
Swipe for macros and save this post for your next meal prep inspo 📌

If you have to keep going back to a diet “because it worked”..That means it doesn’t actually workBecause if it did.. you...
22/04/2026

If you have to keep going back to a diet “because it worked”..

That means it doesn’t actually work

Because if it did.. you wouldn’t have to keep going back to it every few months

Don’t get me wrong, there ARE definitely times when a non-sustainable and restrictive dieting approach IS necessary for a period of time BUT that is not the point of this post.

This post is for those who have lost and re-gained the same 5-10kgs 4 times in the last 2 years. The ones who enter these diet’s with the INTENTION of NOT re-gaining the weight back, when they know they don’t have the EDUCATION to be able to TRASITION afterwards in order to maintain it

They put their specific diet ‘fad’ on a pedestal.. Clean eating, Keto, Detoxes.. the list goes on..

We are for the girls who are ready to LEARN the nutritional profile of the foods they enjoy eating, and how to eat, to not just lose the 10, 20, 30 or more kgs of fat and keep it off, but to stabilise their energy levels, optimise their health, and STOP THINKING ABOUT WHAT THE F%$K THEY’RE SUPPOSED TO BE EATING ALL THE TIME 🥹

Instead of spending the next year and a half you normally would be re-gaining, re-losing then re-gaining it again you could be focussing your energy towards LIVING YOUR ACTUAL LIFE

PLUS, you’ll finally be able to exercise because you want to get stronger and gain muscle, or get fitter, because you actually have sufficient energy to be able to achieve these things!

Work with us 1:1 and it’ll be the last diet you ever have to do 🤝🏼 link in our bio to book a free consultation!

20/04/2026

Most women I speak to aren’t overeating because they’re “out of control”…

They’re overeating because their food choices are working against them

This comes down to caloric density + satiety

Whole foods like fruit have:

✅ Higher water content
✅ More fibre
✅ More volume per calorie

Which means they physically stretch the stomach more 👉🏼 sending stronger fullness signals to your brain

Whereas more processed foods (like this banana bread) are:

🫠 Calorie dense
🫠 Lower in volume
🫠 Easier to overeat quickly

So even if calories are “the same” on paper, your experience is completely different

BUT THE EVEN MORE IMPORTANT PART 🤯👇🏼

This isn’t just a “knowledge” problem
It’s a psychology problem

Because a lot of women have been conditioned to fear foods like fruit due to the carbs/sugar

So you end up avoiding the foods that would actually keep you full
And gravitating toward the ones that keep you stuck in the snack cycle

Fat loss doesn’t feel hard because you “lack discipline”

It feels hard because you’re constantly fighting hunger
Making decisions from a dysregulated state
And trying to rely on willpower instead of structure

A better approach?

Start building meals that actually work with your body:

🤌🏼 Higher volume foods
🤌🏼 Enough protein (this is key for satiety hormones + stabilising hunger)
🤌🏼 Balanced meals so you’re not chasing snacks all day

Because when you feel full… you don’t need to “be good”

Don’t know where to start? Comment the word MEAL PREP and we will send you a FREE plan 🙌🏼

16/04/2026

Potatoes are one of the BEST foods for fat loss… and most women are avoiding them

In 1995, the University of Sydney measured how filling different foods were per calorie

Potatoes ranked #1 on the satiety index
– 3x more filling than white bread
– 7x more filling than croissants

Same calories… completely different impact on hunger

This matters because fat loss doesn’t fail from “eating carbs”
It fails when you’re constantly hungry, thinking about food, and eventually overeating

High-satiety foods like potatoes help regulate appetite by:
– increasing fullness hormones (like GLP-1)
– reducing overall calorie intake without relying on willpower
– stabilising energy so you’re not stuck in restrict > binge cycles

But instead, most women are still trying to cut carbs…
which just makes the whole process harder than it needs to be

You don’t need less food
You need smarter food choices

Need help? Enquire today www.megtovey.com and let’s chat 💬

Huge shout out to .pearl for his hyrox debut over the weekend! After a solid dieting phase where he dropped 8kg, we reve...
13/04/2026

Huge shout out to .pearl for his hyrox debut over the weekend!

After a solid dieting phase where he dropped 8kg, we reversed his calories back up to make sure he was in the best position to perform over the weekend!

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