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

24/02/2026

A look at what’s cooking inside this week’s Subscription Service drop🔥💛

If you’re subscribed, these are some of the high-protein, calorie-conscious recipes landing in your inbox this week👇

🍋 Lemon Cheesecake Overnight Oats
🍤 Thai Fish Curry with Jasmine Rice
🥗 Warm Lentil Salad
🫐 Banana Blueberry Muffins

🛒 Every week’s plan is packed with:
• Balanced meals and macro-friendly desserts
• Shopping lists tailored to Checkers or Woolies
• Quick, realistic meals that still feel fun to eat

📩 Love these recipes? You’ll get even more inside the Bi-Monthly Menu & Shopping List Subscription, complete with balanced weekly meal plans and done-for-you grocery lists, sent straight to your inbox, with new options TWICE a month.

Just R199/month to take the guesswork out of healthy eating.

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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23/02/2026

Looking for gluten-free treats that don’t blow your calories?⭐️

Here are some sweet & savoury picks from , all UNDER 155 cals👇

🍿 Flings - 45 cals per 12g
🍬 Fizzers - 108 cals for 3 fizzers
🌽 - 109 cals per 28g
🍞 Simple Truth Walnut & Cranberry Rusks - 112 cals for 2 rusks
🍪 .sa Gluten Free Chocolate Chip Cookies - 115 cals for 5 biscuits
🍮 Delight - 123 cals per 100ml
🥛 First Choice High Protein Recovery Milk - 150 cals
🍌 Banana Energy Bar - 155 cals per 40g

💡Perfect to pop into your work bag, lunchbox, or post-dinner snack drawer!

📌 Save this list and tag a gluten-free friend who needs it.

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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19/02/2026

Reach your goals AND enjoy your takeaways!🌯

Here’s how I make my takeout more balanced (and way more satisfying)👇

👉 Add a side salad with lots of fibre
👉 Boost the protein, grilled chicken, tuna or boiled eggs
👉 Keep the wrap or burger you’re actually craving

Now you’ve got: carbs ✔️ protein ✔️ fibre ✔️ satisfaction ✔️

Save this for your next takeout night, and if you want a plan that lets you enjoy food and to still make progress, book your consultation today.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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16/02/2026

Need protein on the go? 🛒

These finds make hitting your target that much easier. Here’s what I’d throw in my trolley👇

🧀 The Laughing Cow Cheese Wedge - 2g protein | 24 cals
🧀 Baybel Cheese - 4g protein | 70 cals
🥛 Parmalat Protein Milk - 20g protein | 173 cals
🥛 First Choice High Protein Recovery Milk - 21g protein | 150 cals
🥩 Shaved Beef - 30g protein | 207 cals
🍗 Kalahari Biltong Chili Meat Stix - 60g protein | 257 cals
🔥 Kalahari BBQ Chicken Meat Crisps - 60g protein | 257 cals

✨ Whether it’s for post-gym, between meetings or mid-morning hunger, these are protein-packed, no-prep, and dietitian-approved.

*Nutritional information is 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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13/02/2026

Labelling food as “good” or “bad” isn’t helping you eat better, it’s just making you feel worse.😔

If you’ve ever:
😖 Felt out of control around chips or chocolate
😔 Tried to eat “perfectly” but kept falling off the wagon
🌀 Felt stuck in the cycle of guilt, restriction, and starting over

Then it’s time to shift your mindset...

Here’s the truth:
👉 If adding a little “less healthy” helps you eat more of the good stuff consistently, it’s a healthy choice, because health is about patterns, not perfection.

✅ A few chips on your salad to avoid a binge later?
✅ A drizzle of honey on your yoghurt so it’s not boring?
✅ Cheese on your veg so you actually eat them?
✅ An extra rest day so you stay consistent?
..That’s SMART nutrition, not failure.

If you’re ready to build a more balanced, flexible approach to food that supports your goals and your sanity. Book your 1:1 consultation today and let’s create a plan that works for you.🍋

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

12/02/2026

The scale isn’t telling the whole story, and that’s okay.💛

Fat loss isn’t linear. Some weeks it drops, others it holds… sometimes it even goes up (yes, really).

But that doesn’t mean you’re doing something wrong.

Hormones, water retention, the “whoosh” effect, your body is working through it, even when the number stalls.

‼️ This is why we track more than just weight:
1. Measurements
2. How your clothes fit
3. Progress photos

Fat loss is still happening, even when the scale says otherwise.

Fat loss without the stress spiral? IS possible. If you want a personalised plan that works with your body (and your life), book a 1:1 consult, and let’s get started.🍋

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

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09/02/2026

How to hit your fibre goal💪

Here’s what 68g of fibre looks like across a realistic day, without sacrificing flavour or satisfaction.

Why aim for 25g+ daily?
✔ Keeps you fuller for longer
✔ Balances blood sugar
✔ Supports digestion + gut health
✔ Boosts heart health

You’ll find smart fibre sources across breakfast, lunch, dinner, and snacks, to support your goals.

🫐 Try this high-fibre chia pudding snack (15g fibre)
• 2 Tbsp chia seeds
• 125ml fat-free milk
• 1 small mashed banana
• ½ tsp cinnamon
• 1 sweetener
• ½ Tbsp cocoa powder
• 1 tsp peanut butter
Mix and refrigerate overnight.

📌 Save this post as your fibre-friendly cheat sheet, and if you want a plan that balances fibre and real life? Book your 1:1 consult online💛

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

____

05/02/2026

That “just a bite” habit? It adds up more than you think😅

It starts with a chip here, a Zoo biscuit there, and before you know it, you’ve accidentally eaten an extra 1,000+ calories 👀

Here’s what that can look like in a day👇
🥔 ½ tin of mini Pringles → 330 cals
🍪 3 Zoo biscuits → 180 cals
🥤 ½ can of Coke → 70 cals
🍕 2 slices of leftover pizza → 400 cals
🥣 A few spoons of cereal → 100 cals
➡️ Total: ~1,050+ calories

✨ These little bites feel harmless because they’re not part of your “real” meals, but they absolutely count.

This isn’t about guilt, it’s about awareness. If fat loss is your goal, those bites might be what’s keeping you stuck.

📌 Want a realistic meal plan that accounts for real life, including the bites and leftover snacks? Book your 1:1 consultation today. 💛

📲 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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