CheqUp Health

07/03/2026

Constipation is one of the most common things our Health Coaches hear about. The fix? Often as simple as more fibre, more water and a little movement. Three balanced meals a day make it easier to hit your targets, around 30g of fibre daily.

02/03/2026

Most jam is sugar pretending to be fruit. This one actually nourishes you.

Strawberry Chia Seed Jam
• 750g of frozen strawberries
• 2 tbsp chia seeds

1. Heat the strawberries until they are soft and then mash.
2. Stir in the chia seeds
3. Blend the mixture until smooth
4. Refrigerate until set

No refined sugar or preservatives. Just real fruit, natural sweetness and fibre that keeps you fuller for longer.

23/02/2026

Emma’s story is so common and many people will recognise it instantly.

A lifetime of diets, rules and the running commentary in her head about what she should and shouldn't eat.

16/02/2026

These pancakes are a great alternative for Pancake Day!

You do not have to skip traditions to stay on track with your goals. Swapping one recipe for another means you can still take part while getting more fibre and protein, without added sugar.

Makes 4 servings

Ingredients:
2 medium ripe bananas (best when they have lots of brown spots)
2 eggs
3/4 cup (180g) unsweetened almond milk
1 teaspoon vanilla extract
1 1/2 cups (143g) old fashioned rolled oats, gluten free if desired
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
2 tablespoon chia seeds
45g whey protein powder

Method:
Blend all ingredients until smooth.
Heat a pan and cook using your preferred low calorie oil. Fry on a medium heat until golden on both sides.

Serving suggestion:
Serve with Greek yoghurt and a handful of blueberries for added calcium, protein and antioxidants.

P.S. you can batch cook and freeze for an easier and more balanced way to start the day!

09/02/2026

Cravings ruining your progress? Try this smoothie!

Blueberries and strawberries for fibre and natural sweetness (without the big blood sugar spike). Protein and milk to keep you fuller for longer and support muscle mass. Ground linseeds for extra fibre, healthy fats and gut support.

Simple and satisfying.

Want the full recipe? Comment SMOOTHIE to get the full recipe.

07/02/2026

Creamy one pan chicken, veg and wholemeal orzo.

Quick, minimal washing up and so satisfying. Comfort food that still supports your goals!

Ingredients (1 portion)

• 160g raw chicken breast, diced
• 50g dry wholemeal orzo
• 150g mushrooms, chopped
• 100g spinach
• ½ medium red onion, finely chopped
• 3 tbsp sundried tomatoes (dry or lightly drained)
• 220ml stock
Optional: garlic, herbs, black pepper, chilli flakes

Nutrition (approx per portion)

• 500 kcal
• 32g protein
• 8g fibre

Save this for your next quick dinner!

05/02/2026

Fibre is having a moment but it’s not a replacement for protein.

Protein helps maintain muscle mass, supports metabolism, repairs tissue and keeps your immune system strong. Fibre supports digestion and gut health, feeds good gut bacteria, helps regulate blood sugar and cholesterol and keeps you feeling fuller

They do different jobs but you need both for real health and sustainable fat loss.

Fibre isn’t the new protein. It’s equally important for completely different reasons.

04/02/2026

Tiny seeds, massive impact.

Ground flax seeds are one of the easiest upgrades you can add to your day.

Just one spoon gives you fibre, magnesium and plant compounds that support digestion, gut health and fullness. Add to yoghurt, porridge or smoothies for that extra nutrient boost.

02/02/2026

When Emma split another pair of jeans, it wasn’t just about the clothes.

Despite eating well, exercising and doing “all the right things”, the weight wouldn’t shift. Add a variety of health related issues and growing frustration and Emma knew it was time to do something different.

After researching her options and getting her questions answered, Emma decided to start weight loss medication with medical support from CheqUp. Not a shortcut, but a considered choice backed by evidence and care.

We’ll be following Emma’s journey month by month, sharing the honest truth. The highs, the lows and everything in between.

Read more of Emma's story - https://chequp.com/success-story/emmas-story/

31/01/2026

Halloumi and quinoa salad (520 calories / 25g protein / 7g fibre)

Recipe (1 serving)
• 80 g halloumi, sliced
• 40 g rocket
• 125 g cooked quinoa
• One third red pepper, chopped
• One third yellow pepper, chopped
• One third green pepper, chopped
• Cherry tomatoes, chopped
• Cucumber, diced
• Sweetcorn
• Optional: lemon juice or a light drizzle of olive oil

1. Heat a non-stick pan over medium heat and grill the halloumi for two to three minutes on each side until golden.
2. In a large bowl, combine the rocket, cooked quinoa, peppers, tomatoes, cucumber and sweetcorn.
3. Top with the warm halloumi. Finish with lemon juice or a small drizzle of olive oil if desired.

28/01/2026

Want progress that keeps going after you switch the lights off?

Strength training helps build lean muscle, which supports your metabolism even when you’re resting. It’s one of the best add ons if you’re using weight loss medication and want results that last.

Read the full blog: https://chequp.com/losing-weight-while-you-sleep/

While you sleep or are just resting, your body is still at work. And with the right support, that work can be even more effective.

26/01/2026

Feeling colder than usual while losing weight is actually really common.

Fat helps insulate the body, so as you lose it, you might notice the cold more.
And if you’re eating in a calorie deficit, your body can produce less heat as your metabolism adapts.

Here’s what can help:
- Wear layers
- Move your body to warm up and support muscle
- Prioritise protein
- Eat regularly, aim for no more than 4 to 5 hours between meals
- Make sure you’re getting enough food overall
- Choose warming foods like soups, stews and hot drinks

If this is happening to you, you’re not doing anything wrong.