Ash The Dietitian

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Ash The Dietitian

Hi my name is Ashleigh Solomon and I am a registered dietitian.

This page will bring you regular health, nutrition and exercise content by making food part of your daily diet and making exercise part of your daily life

08/01/2026

High-protein snacks under 250 calories? Yes please💪

These options are great when you need a quick intake of protein without blowing your calories.👇

🥛 High Protein Milk - 28g protein | 249 cals per 350ml
🧀 Cheddar Cheese - 12g protein | 197 cals per 50g
🥩 Biltong Snapsticks - 32g protein | 168 cals per 50g
🍗 BBQ Chicken Mini Fillets - 40g protein | 222 cals per 150g
🍢 BBQ Chicken Mini Kebabs - 25g protein | 196 cals per 100g
🥪 Smoked Ham & Gouda Rolls - 22.4g protein | 240 cals per 110g
🍔 Beef Prego Sliders - 12g protein | 212 cals for 4 rolls

These are all fantastic options for post-gym recovery, afternoon slumps, or busy days on the move.

*Nutritional information accurate to per serving

Take the first step towards a balanced diet and improved well-being by booking your one-on-one consultation with me.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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06/01/2026

Tired of falling into the same January trap every year? 🚫 Time to do it differently!👇🍋

It’s not about detoxes, restriction, or ‘punishing’ gym sessions. It’s about building attainable habits you can actually stick to.💛

Here’s what to skip this year:
❌ Cutting carbs
❌ Eating bland, joyless meals
❌ Forcing down 3L of water a day
❌ Training 7 days a week with no rest

✨ What to do instead?
✔️ Fuel your body with meals you enjoy
✔️ Focus on small, consistent changes
✔️ Honour rest + hydration without the extremes
✔️ Choose sustainability over perfection

📌 Save this if you’re done with the all-or-nothing mindset 🙌

Make 2026 the year we build a plan that’s realistic, enjoyable, and designed for your life, not just January.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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02/01/2026

Too hungry for a snack, too full for a complete meal? These low calorie mini meals are the sweet spot. 💛🍗

has some great low-cal, high-protein options, perfect for light lunches or smaller meals.

🥣 Beef & Veg Soup – 133 cals | 8.1g protein
🍗 Chicken, Veg & Mash – 177 cals | 13.4g protein
🥩 Beef Stew & Samp – 218 cals | 16g protein
🍛 Chicken Stroganoff – 226 cals | 15.4g protein
🍛 Mince Curry & Rice – 232 cals | 15.4g protein

📌 Save this list for your next Woolies shop.

*Nutritional information accurate to per serving

Need a meal plan that’s easy, realistic, and goal-aligned? Book your 1:1 consult today.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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31/12/2025

A healthier twist on the braai broodjie, same flavour, just lighter.🔥

This is how to build it for a balanced, feel-good version that still hits the spot👇

🍞 Sandwich thins
🍅 Tomato & onion slices
🧀 30g low-fat cheese
🥄 1 Tbsp Original Lite Chutney

🔥 Braai it until golden and melty, and you’ve got a braai classic with balance.

📊 Per broodjie:
222 calories | 13.5g protein

📌 Save this for your next braai and tag a friend who needs a better broodjie in their life!

💡 Recipes like this feature in my Bi-Monthly Meal & Shopping List Subscription, packed with calorie-conscious meals, fun desserts, and ready-to-shop grocery lists.

🎯 Save time. Eat well. Feel great.

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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23/12/2025

Festive braai coming up?🔥

Here are 5 snack ideas that keep everyone happy and sneak in a little balance too😉

Whether you’re hosting or bringing a platter to share, these snacks are quick to prep, crowd-pleasing, and actually satisfying 👇

🥒 Tzatziki + jalapeño chips - 130 cals | 2g protein
🥩 Biltong + Babybel cheese - 150 cals | 17g protein
🥒 Pickles wrapped in pastrami - 80 cals | 7g protein
🍬 reduced-sugar wine gums - 70 cals
🥕 Veg sticks + hummus - 100 cals | 3g protein

Snack smarter this festive season without losing the fun.

📌 Save this for your next braai

*Nutritional information accurate to per serving

Ready to make positive changes to your diet and reach your health goals? Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
____

19/12/2025

Sweet tooth without the sugar crash? Yes please🍬

Here are some of my favourite sweet treats under 100 calories, perfect for those moments you want just enough to hit the spot without derailing your day 👇

🍎 Apple & Cherry Pops – 52 cals per 70ml
🍬 30% Less Sugar Soft Eating Gums – 54 cals per 25g
🍧 Granadilla Ice Lolly – 62 cals per 70ml
☕ Instant Golden Latte – 65 cals per sachet
🍩 Rondos – 66 cals per 25g
🍫 Lindt Choco Wafer – 71 cals per 13g
🍮 Jelly & Custard Cups – 73 cals per cup
🍫 Mini Smarties – 80 cals per box
🍬 Mini Soft Eating Gums – 88 cals per 30g
🍫 Mini Chuckles Slab – 88 cals per slab
🍭 Fantasticals – 97 cals per 25g

✨The goal isn’t restriction, it’s about learning how to enjoy treats without going off track.

*Nutritional information accurate to per serving

Ready to make positive changes to your diet and reach your health goals? Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

15/12/2025

✈️ Flying soon? Don’t let travel days derail your goals.

Those long airport days don’t have to mean overpriced muffins, sugar crashes, or arriving at your destination feeling flat. With a little prep, you can snack smarter and feel good in-flight:

🥣 Oats + protein powder
Just ask for hot water on the plane = instant balanced breakfast.

🍫 High-fibre, high-protein snacks
Think biltong, protein bars, Babybel cheese, fruit.

🥪 Easy sandwich = ideal travel meal
High-protein filling, no cutlery, no mess.

Small habits = big difference. Travel smarter, not hungrier.

📌 Save this for your next airport day!

Want strategies that work beyond just one travel day? If you’re ready for a personalised plan you can stick to all year round, without cutting out the foods you love, book a consultation and let’s make it work for you.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
____

08/12/2025

Feeling like a balloon after those festive meals?🎈

You’re not alone, but here’s how to fix it. My top 3 tried-and-true tips to beat the bloat👇

🚶‍♀️1. Move after meals 👉 A short walk or just staying upright helps digestion.

🍵 2. Sip on herbal teas 👉 Rooibos, ginger, peppermint, and mint tea are all shown to reduce bloating.

🍽️ 3. Slow down when eating 👉 Chew, pause, swallow. Don’t inhale your plate (no matter how good it is 😅).

📍Save this for post-lunch recovery and share with your friends who always complain about feeling “stuffed”

Want support with your gut health, bloating or building a plan that actually works for your lifestyle? Book a 1:1 consultation and let’s create a strategy that supports you.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
____

04/12/2025

Homemade “Nutella”... but make it high-fibre, gut-friendly, and school-lunch safe😉🍫

This chocolatey spread is made with chickpeas and dates, naturally sweet, packed with fibre, and full of antioxidants. Perfect for rice cakes, lunchboxes, or a straight-from-the-jar moment 🙌

Here’s what you’ll need:
🥣 1 can chickpeas (240g drained)
🌴 6 Medjool dates, pitted
🍫 ½ cup cocoa powder
💧 1 cup hot water

🔪 Roast chickpeas at 180°C for 20 mins until golden, then blend all ingredients until smooth and creamy. Add extra water if you prefer a looser texture.

📍Fridge-friendly for up to a week.

📊 Per 2 Tbsp: 120 cals | 3g protein | 4g fibre | 17g carbs | 3g fat

Big thanks to for the inspo, another winner 💛

Looking for more recipes with food you’ll love. Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

Website

https://www.ashthedietitian.co.za/

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