In the pursuit of a healthier lifestyle, our dietary choices play a pivotal role. It's not merely about what we eat; it's about embracing a nourishing lifestyle that supports our goals, particularly in weight management.

Why is Your Diet Important in Weight Management?

Understanding the science behind weight loss unveils the crucial role that our dietary habits play. It's not solely about shedding pounds; it's about how the right foods can rev up our metabolism, prolong satiety, and significantly impact our overall well-being.

Being overweight poses various health risks. Chronic diseases such as diabetes and cholesterol are only some of them. We also see a high rise in coronary heart diseases and cancer relating to obesity and food.

Good nutrition combined with the type of food you eat can curb cravings to help maintain weight or even shed some pounds. Combine healthy diet with daily exersice to reach your goal. 

How many meals should I eat a day to lose weight?

There is no conclusive evidence to suggest how many meals should be consumed to increase metabolism. While the norm suggests three balanced meals a day, individual preferences may vary. Some find success with more frequent, smaller meals. Studies from Harvard suggest that it is important to find the right approach that will keep you motivated to continue.  

We came across several articles that provide nuanced insights tailored to different dietary approaches. However, as Harvard studies suggest, it is important for meals to be easy and yummy for us to stick to our diets. Our team alongside our nutritional expert have developed the below recipes that are easy to prepare as well as will sing on your palate!

Wholesome Breakfast Recipes to Kickstart Your Day

Recipe 1: Energising Green Smoothie Bowl

Health Benefits: Antioxidants, rich in fibre, and essential nutrients for a revitalising start.

Energising Green Smoothie Bowl


  • Spinach
  • Banana
  • Almond milk (swap for the milk of your choice),
  • Chia seeds
  • Berries (your choice - Tip: bag of frozen berries must be a staple in the freezer)
  • Granola/nuts


Blend spinach, banana, and almond milk. Top with chia seeds, berries, granola/nuts.

Need a quick breakka? Prepare the night before and store in the fridge overnight for grab and go yummy breakka!

Recipe 2: Protein-Packed Quinoa Breakfast Bowl

Health Benefits: Sustained energy from protein and healthy fats.

Protein-Packed Quinoa Breakfast Bowl


  • Quinoa
  • Avocado
  • Boiled egg (prepare eggs to your liking - poached, half boiled etc)
  • Cherry tomatoes
  • Spinach
  • Olive oil


Cook quinoa, arrange with avocado, egg, tomatoes, spinach; drizzle with olive oil.

Lunch Ideas: Balanced Meals for Midday Energy

Recipe 1: Chickpea and Veggie Buddha Bowl

Health Benefits: Protein and fiber-packed for lasting energy.

Chickpea and Veggie Buddha Bowl



  • Chickpeas (canned or cooked from dry chick peas)
  • Roasted veggies (your choice - Tip: make a bag of frozen veggies a staple in your freezer). Swap for fresh veggies of your choice.
  • Rocket or salad leaves
  • Quinoa
  • Avocado
  • Tahini dressing.


Drain chikpeas. Combine ingredients and dress with tahini. Tip: If using dried chickpeas, soak overnight and cook well.  

Recipe 2: Tuna Salad Lettuce Wrap

Health Benefits: Low-carb, high-protein delight.

Tuna Salad Lettuce Wraps


  • Tuna - swap for any other protein (fish or meat) of your choice
  • Veggies
  • Greek yogurt
  • Lettuce leaves.
  • Seasoning of your choice


Mix ingredients, wrap in lettuce. Make sure to place the lettuce on the bottom so that the wrap does not get soggy. 

Recipe 3: Mediterranean Quinoa Salad

Health Benefits: Nutrient-dense, packed with vitamins and minerals. 

Mediterranean Quinoa Salad


  • Quinoa
  • Cucumber
  • Tomatoes
  • Olives
  • Feta cheese
  • Lemon vinaigrette - mix lemon & vinegar (apple cider vinegar or balsamic) according to taste. 


Mix all ingredients; drizzle with lemon vinaigrette.

Dinner Delights: Healthy Fitness Meals

Recipe 1: Baked Salmon with Roasted Vegetables

Health Benefits: Omega-3 from salmon, nutrients from veggies.

Baked Salmon with Roasted Vegetables


  • Salmon
  • Mixed veggies (Veggies of your choice. We love asparagus, cherry tomatoes and rocket)
  • Olive oil
  • Herbs

Steps: Season according to taste and bake. Baking time depends on how well you would like your fish and veggies to be cooked. Tip: works well in the air fryer too. 

Recipe 2: Lentil and Vegetable Stir-Fry

Health Benefits: Plant-based protein and a medley of nutrients.

Lentil and Vegetable Stir-Fry


  • Lentils
  • Assorted veggies
  • Soy sauce
  • Garlic
  • Ginger

Steps: Cook lentils (any lentil of your choice). Stir-fry veggies (we prefer a bit of crunch). Add cooked lentils and seasoning. Enjoy!

Recipe 3: Grilled Chicken with Quinoa and Steamed Broccoli

Health Benefits: Lean protein, fiber, and essential nutrients.

Grilled Chicken with Quinoa and Steamed Broccoli


  • Chicken breast
  • Quinoa
  • Broccoli
  • Seasoning

Steps: Grill chicken breast, cook quinoa, steam broccoli. Drizzle with garlic olive oil and season to your choice. 

Active by GS: Embracing Health Beyond Just Food

At Active by GS, our commitment transcends above merely nourishing meals,; we advocate for a holistic health approach. From sunrise to sunset and sleep our team try to walk the talk from being active to eating healthy. We also push our families to do the same, by family we mean you too.

Embrace Health, Embrace Lifewith Active by GS

You already are in love with our sustainable activewear and athleisure wear made of skin-friendly and eco-friendly fabric such as bamboo and organic cotton that epitomise comfort, durability, and sustainability, aligning seamlessly with your holistic health journey. We hope you are adopting the lifestyle we would love for you to follow. 

As always, please reach out to us on for ideas or just  about anything.


Diet & Weight Loss

Weight Loss - a healthy approach.

Optimal Meal Frequency — How Many Meals Should You Eat per Day?