How To Build A Healthy Plate For Weight Loss Without Counting Calories

This week I'm sharing my simple 5 To Thrive Method to building satisfying, nourishing meals along with five new recipes you can add to your meal plan next week. 

My 5-To-Thrive method naturally lowers the amount of calories you’re eating without forcing you to be restricted. By using this easy-to-follow framework, you’ll no longer be relying on:  

• Ultra-processed low calorie snacks 
• Confusing syns or points to try and count every day 
• Tracking every single thing you eat

This method means you’re giving your body what it actually needs to help optimise your nutrition and health as a woman. It also focuses on helping you to eat in a natural calorie deficit because you will feel fuller for longer and less likely to need to snack between meals or in the evenings.

What the 5 To Thrive Method looks like in practice

Every time you eat a meal, aim to include these 5 elements on your plate: 

• Fibre + Volume 
• Protein 
• Complex Carbs
• Healthy Fats
• Flavour Boosters 

Together, these will help you:

• Balance your blood sugar
• Reduce your cravings and late-night snacking 
• Support your metabolism and hormonal health
• Create a natural calorie deficit without you needing to track anything

Here are 5 recipes you can add to your meal plan next week with the 5 To Thrive Method breakdown for each to show you what these look like in practice. Add these recipes to your meal plan next week and see for yourself how easy it is!

1. Lemon and Coriander Salmon with Mediterranean Vegetables and New Potatoes 

Every single week, Austen and I make sure we eat two portions of oily fish. Salmon, is packed full of essential omega-3 fatty acids (EPA and DHA) which are important for your brain, bone, heart and hormonal health. Omega 3s can also help lower inflammation, supporting your body's ability to be able to make hormones too.

Save this recipe so you have a go-to one to use for evenings you fancy something light but filling too.

Serves: 1 

Cooking Time: 30 minutes

Ingredients: 

• 1 fillet of salmon 
• 1 lemon 
• 1 teaspoon of dried coriander 
•  120-150g new baby potatoes (about 4-5)
• Half a red bell pepper
• 3-4 baby plum or cherry tomatoes 
• 1 inch of courgette 
• A few slices of aubergine 
• 1/4 red onion 
• A teaspoon of green basil pesto
• A handful of rocket 

Method: 

1. Preheat the oven to 200°C or 180°C if you're using a fan oven.
2. Slice up the lemon and add along with the salmon fillet to foil or baking paper. Sprinkle the dried coriander over the salmon and fold to make a parcel, twisting the ends to seal. This will help to trap steam while cooking the salmon, making it nice and flaky too once done. Pop in the oven and cook for about 20-25 minutes or until done.
3. While the salmon is cooking in the oven, bring a pan of water to the boil. Slice the new potatoes in half or in quarters, then add to the pan. Keep the skins on for extra fibre and taste. Cook for about 15-20 minutes or until nice and soft but still whole. 
4. Slice up the red bell pepper, courgette, aubergine and onion and add to a separate pan on a medium heat. Throw in the tomatoes too and stir well to combine. Heat all the way through until softened. For the last 2 minutes, stir through the basil pesto, making sure to coat all the veggies.
5. Once everything is done, plate up with fresh rocket and enjoy!

5 To Thrive Method Breakdown:

1. Fibre + Volume: Vegetables and rocket 
2. Protein: Salmon fillet 
3. Complex Carbs: New potatoes 
4. Healthy Fats: Basil pesto
5. Flavour Boosters: Lemon and dried coriander 

2. The Ultimate Breakfast

Breakfast is my favourite meal of the day and it doesn't have to just be one egg on toast. Adding mushrooms, tomatoes and spinach easily increases your fibre and volume, keeping you nice and full until lunch. Enjoy with a small glass of orange juice for a hit of vitamin C and to increase your absorption of iron. 

Serves: 1 

Cooking Time: 15 minutes

Ingredients: 

• 2 medium eggs 
• 1 slice of seeded granary or wholegrain bread
• Around 80g of tomatoes 
• Around 80g of chestnut mushrooms 
• A handful of fresh spinach 
• Half an avocado 

Method: 

1. Bring a small pan of water to the boil on a medium heat. When the water is bubbling away, crack the two eggs in. Add the spinach and tomatoes too. 
2. Slice up the mushrooms and add to a separate small frying pan. There's no need to add oil to cook these but if needed, you can add a few splashes of water to keep them from sticking.
3. Peel and slice up the avocado and toast the bread to your liking. When done, mash the avocado into the toast. 
4. When the eggs are cooked to your liking too, take off the heat and add to your plate, along with the cooked mushrooms, tomato and wilted spinach. 

5 To Thrive Method Breakdown:

1. Fibre + Volume: Mushrooms and tomato
2. Protein: Poached eggs 
3. Complex Carbs: Seeded bread (toasted)
4. Healthy Fats: Avocado 
5. Flavour Boosters: Cracked black pepper 

3. Lemon and Oregano Chicken with Tzatziki

Sometimes it's the simplest dishes that are the tastiest! This super easy recipe is packed full of flavour and is perfect when you want a tasty dinner you can easily double up for your lunch tomorrow too. 

Serves: 1 

Cooking Time: 30 minutes

Ingredients: 

• 50g uncooked brown rice
• 120g chicken breast 
• 1 lemon 
• 1 teaspoon of dried oregano 
• A few inches of cucumber 
• A few slices of red onion 
• 5-6 baby plum tomatoes  
• 2 tablespoons of Greek full-fat yoghurt 
• 1 clove of garlic, peeled and minced 
• 1 teaspoon of extra virgin olive oil 

Method: 

1. Bring a small pan of water to the boil. Add in the brown rice and cook for about 25-30 minutes or until done. 
2. Slice up the chicken breast and add to a separate pan on a medium heat. Instead of adding oil to the pan, squeeze in fresh lemon juice and the dried oregano. The lemon juice will stop the chicken from sticking to the pan, plus provide a zesty hit of flavour! 
3. In a bowl, add in the Greek yoghurt, extra virgin olive oil and minced garlic to make the tzatziki. Dice up some of the cucumber and add to the bowl, stirring to loosely mix the ingredients together. 
4. When everything is ready, plate up with the rest of the sliced cucumber, tomatoes and red onion and enjoy! 

5 To Thrive Method Breakdown:

1. Fibre + Volume: Cucumber, tomatoes and red onion 
2. Protein: Chicken 
3. Complex Carbs: Brown rice
4. Healthy Fats: Extra virgin olive oil 
5. Flavour Boosters: Minced garlic, fresh lemon and dried oregano

4. Beef and Rainbow Vegetable Stir-Fry

I don't know about you but food that's vibrant and colourful is far more appealing than ultra-processed beige foods any day. This Beef and Rainbow Vegetable Stir-Fry is perfect for when you need an extra boost of fibre and vitamins and minerals, and really don't have long to spend in the kitchen. 

Serves: 1 

Cooking Time: 20 minutes

Ingredients: 

• 120g beef strips (Or tofu if you prefer to go meat free)
• 75g of dried wheat noodles
• A pinch of dried chilli flakes 
• 1 teaspoon of dried coriander 
• Half a pak choi
• 1 clove of garlic 
• 1 tablespoon of sesame seeds
• 1 carrot
• 2-3 tenderstem broccoli
• 2-3 baby sweetcorns
• A slice of red cabbage
• 2 tablespoons of soy sauce

Method: 

1. In a medium sized frying pan or wok, cook the beef until lightly browned. 
2. On a chopping board, peel the carrot and cut off both ends. Slice in half lengthways. Put the flat side of the carrot onto the chopping board, making sure it's stable. Using a peeler, press it firmly at the top of the carrot and pull it down the full length to the bottom to create a ribbon. Turn the carrot after a few strips to continue to create nice and wide ribbons.
3. Add the carrot along with the other vegetables, minced garlic to the pan.Add in the soy sauce for extra flavour. 
4. In a separate pan, bring some water to the boil, then add in the dried noodles to cook for about 3-5 minutes or until done. Drain and add in the dried coriander and chilli flakes. Stir well to evenly combine. 
5. Once ready plate up the noodles, add the veggies and then sprinkle over the sesame seeds!

5 To Thrive Method Breakdown:

1. Fibre + Volume: Vegetables 
2. Protein: Beef strips
3. Complex Carbs: Noodles 
4. Healthy Fats: Sesame seeds
5. Flavour Boosters: Minced garlic, dried chilli flakes, dried coriander and soy sauce

5. Chilli Prawn Linguine

If you love a bit of heat with your pasta plus need a healthy hit of protein for your lunch or dinner; this is the recipe for you! Prawns are high in protein and the extra kick from the dried chilli flakes brings this linguine pasta dish to a whole new level. 

Serves: 1 

Cooking Time: 20 minutes

Ingredients: 

• 75g dry linguine pasta
• 1 tablespoon of olive oil 
• 50g of baby plum tomatoes 
• 75g king prawns 
• A pinch of dried chilli flakes
• 1 garlic clove 
• 125g passata sauce 
• A handful of fresh spinach 
• Fresh basil leaves  

Method: 

1. Boil some water in a small pan and cook the linguine pasta for about 5-7 minutes.
2. Heat the oil in a frying pan and add the tomatoes and prawns for about 3-5 minutes or until cooked all the way through. Add the chilli flakes and crushed garlic clove.
3. Once the pasta is cooked, add to the frying pan and pour in the passata. Stir to combine all the ingredients, and keep cooking until heated through. Splash in a little pasta water if needed to create more sauce.
4. Add in the fresh spinach and stir through until it starts to wilt. 
5. Plate up and add the fresh basil! 

5 To Thrive Method Breakdown:

1. Fibre + Volume: Spinach and tomatoes 
2. Protein: Prawns
3. Complex Carbs: Linguine pasta 
4. Healthy Fats: Olive oil  
5. Flavour Boosters: Minced garlic, dried chilli flakes and fresh basil

I'd love to see what you're enjoying so please do tag me on Instagram @amy.lee.jackson or send it over in a message! 

Cheering you on, always,