And what to do instead.
When a new client walks through the door, one of our first jobs is to spot patterns: what’s working, what’s missing, and what’s actively getting in the way of their goals. And you’d be surprised how often the same few things come up.
Whether your goal is fat loss, more energy, better performance, or just feeling good in your skin again, here are four common red flags we see again and again - and what to do instead.
1. Skipping Meals (Especially Breakfast)
You might think you’re saving calories by pushing through the morning on coffee alone but all it does is backfire later. Skipping meals often leads to blood sugar crashes, low energy, and cravings that hit hard mid-afternoon or evening.
What to do instead:
Start your day with a balanced breakfast that includes protein, healthy fats, and carbs. Think: oats with protein and nut butter, or eggs on wholegrain toast with avocado. It sets your body (and brain) up for a more balanced day.
2. Not Eating Enough Protein
Protein is often the most under-eaten macronutrient, especially among women. It plays a key role in metabolism, recovery, satiety, and preserving lean muscle. And yet, most people aren’t hitting their needs.
What to do instead:
Aim for a solid protein source at every main meal (think meat, eggs, Greek yoghurt, tofu, or legumes) and try to include it in your snacks too. If you’re not sure what your protein target should be, that’s where personalised nutrition comes in.
3. Over-Relying on “Healthy” Snacks and Packaged Foods
Yes, protein bars, rice cakes, or bliss balls can be convenient - but relying on them too much can leave your diet unbalanced and nutrient-poor. Many of these foods are higher in sugar, lower in fibre, or don’t fill you up like real meals do.
What to do instead:
Use whole foods wherever you can. Prep a few easy grab-and-go meals or snacks in advance: boiled eggs, veggie sticks with hummus, or yoghurt with fruit and seeds are a great place to start.
4. Eating the Same Things Every Day
It’s easy to fall into a food routine, especially when you're busy. But eating the same few meals on repeat can lead to nutrient gaps, boredom, and even digestive issues over time.
What to do instead:
Add variety within structure. You don’t need a whole new meal plan every week, but rotating protein sources, vegetables, grains, and healthy fats can make a big difference. That’s one reason our Macro Meal Concepts are built around flexible food “concepts” you can swap in and out to keep things fresh.
Ready to Ditch the Red Flags?
If any of these sound familiar, know that you’re not alone. The good news? Small, consistent changes make a huge difference. You don’t need to overhaul your diet overnight, but you do need a plan that actually works for you.
If you’re ready for some guidance, personalised support, or want to explore how our meal plans can fit into your routine, Join the Club today!
