Ash The Dietitian

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

29/05/2026

Which protein, carb or fat source is best for fat loss? 👀

It’s not about choosing the best food, it’s about choosing foods you can build balanced meals around. Fat loss comes from consistency, not one perfect ingredient.

Think simple, everyday options 👇

🍗 Protein = Chicken, eggs, cottage cheese or tofu
🍠 Carbs = Sweet potato, pumpkin, corn or Cape seed loaf

🥪 Snacks that actually work:
- Cape seed loaf + protein (cottage cheese / smoked chicken / medium fat gouda)
- Biltong + fruit
- Greek yoghurt + bran flakes
- Protein bars under 200 cals with 20g+ protein

These are the kinds of combinations that keep you full, support your intake, and make things easier to stick to.

Build your meals from here and keep it simple.

If you want help building meals that support fat loss without overcomplicating it, book your 1:1 consult online 🍋

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

⸻

26/05/2026

You’re probably eating more protein than you think… 💪 You’re just not counting it.

Not all protein looks like chicken, some of it is already in the foods you’re eating every day.

Once you start noticing it and building your meals around it, hitting your protein target becomes a lot easier (and a lot less repetitive).

More variety.
Less force.
Way more realistic.

🫛 Edamame Beans - 10g Protein | 105 Cals per 40g

🍝 PlantLove™ Yellow Lentil Penne - 10g Protein | 143 Cals per 40g

🫘 Morroccan-Style Lentils - 6g Protein | 106 Cals per 85g

🥛 High Protein Milk - 25g Protein | 186 Cals per 40g

Because it’s not about eating more chicken, it’s about building smarter meals.

*Nutritional information per serving

If you want a plan that helps you hit your protein without overthinking it, book your 1:1 consult online.🍋

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

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Eating out vs home cooked - the difference is bigger than you think 👀It’s not just what you eat, it’s how it’s made.Extr...
20/05/2026

Eating out vs home cooked - the difference is bigger than you think 👀

It’s not just what you eat, it’s how it’s made.
Extra oils, sauces, and larger portions when eating out can quickly add up without you even realising.

At home, you’re in control. Your ingredients, your portions, your balance.

Eating healthier doesn’t have to be complicated, it just needs a little structure.

Inside the subscription, you’ll find simple, balanced meals designed for real life, easy to follow, family-friendly, and made with everyday ingredients.

Less guesswork. More consistency. Better habits.

If you’re ready to make healthy eating feel easier, join my subscription online 💛

🌐 www.ashthedietitian.co.za
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18/05/2026

Protein bars I’d actually recommend as a dietitian 💪

Not all protein bars are created equal. Some are more like chocolate bars with a bit of protein added.

When you’re choosing one, look at:
✔ Protein per bar
✔ Calories
✔ Overall balance

Here are a few solid options👇

🍫 .southafrica White Chocolate Almond - 200 cals | 20g protein per 55g
🍫 Protein Bar - 202 cals | 22g protein per 60g
🍫 Keto Collagen Bar - 232 cals | 9g protein per 52g
🍫 #21 Protein Bar - 241 cals | 21g protein per 65g

Simple, convenient options that can actually help you hit your protein target when you’re on the go.

*Nutritional information per serving

Use this as a guide next time you’re standing in the snack aisle 🛒

If you want a plan that includes realistic, on-the-go options like this, book your 1:1 consult online 🍋

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

⸻

15/05/2026

You don’t need to cut snacks out. You just need to balance them. ⚖️

On their own, most snacks are mostly carbs or sugar, which is why they leave you hungry again not long after.

But when you start pairing them with protein, everything changes. You stay fuller, your energy is more stable, and the urge to keep snacking settles.

It’s not about being perfect or removing foods you enjoy. It’s about learning how to combine them so they actually work for you.

Balance will always get you further than restriction.

If you’re unsure how to structure your meals and snacks properly, book your 1:1 consult online and let’s personalise it to you. 🍋

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

⸻

200g protein per day, it’s not as hard as you think 👀Most people struggle because they try to “add protein” randomly thr...
11/05/2026

200g protein per day, it’s not as hard as you think 👀

Most people struggle because they try to “add protein” randomly throughout the day. The difference? Building it into every meal from the start.

When your meals are structured properly, it adds up quickly, without needing anything complicated or unrealistic. No extremes. No complicated recipes. Just consistency. 💪

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

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

⸻

06/05/2026

Chocolate raspberry lava baked oats 🍫

Because sometimes you want something sweet and it should still keep you full 💪

Here’s what you’ll need (1 serving):
🥣 30g rolled oats
🍌 40g banana (about ½ small banana)
🥚 1 egg white
🥤 20g protein powder
🥛 60ml unsweetened almond milk
🍫 1 tsp cocoa powder
🫐 40g raspberries
🍫 1 block dark chocolate
✨ ¼ tsp baking powder + pinch of salt

Method:
1️⃣ Mash banana, then mix with egg white, milk, and protein powder.
2️⃣ Add oats, cocoa, baking powder, and salt. Mix well.
3️⃣ Fold in raspberries.
4️⃣ Pour half into a ramekin, add chocolate in the centre, then cover with remaining mix.
5️⃣ Air fry at 160°C for 14–18 minutes until set on top but soft inside.

📊 Per serving:
335 Cals | 42g Carbs | 26g Protein | 8g Fat | 8.6g Fibre

*Nutritional information per serving

This is exactly how the subscription is designed, meals (and desserts) that are simple, balanced, and actually fit into your day.

📩 Want more recipes like this with done-for-you shopping lists and weekly menus? Join my subscription online.

🌐 www.ashthedietitian.co.za

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Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

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