CheqUp Health

CheqUp Health Your trusted partner in effective, personalised weight management.

Our approach offers 1:1 support from qualified nutritionists and weight loss specialists tailoring guidance to your unique goals and lifestyle. At CheqUp we combine expert care and real human support to help people achieve lasting health change. We've helped thousands of people lose weight with the support of our brilliant team of Health Coaches.

14/04/2026

You know that moment when you end up in the kitchen without really thinking about it?

Half the time it’s not about food. It’s habit, boredom or just needing a break.

It's worth checking in with yourself before you reach for something.

30/03/2026

Did you know it can take around 20 minutes for your brain to register that you’re full?

That’s why slowing down at meals can be such a game changer. Eating more slowly gives your fullness hormones time to kick in before you eat past the point of comfort, and chewing properly helps break food down so digestion feels easier too.

If you often feel bloated after meals or find yourself overeating, try making just one meal a day calmer and slower. Put your cutlery down between bites, chew properly and eat without distractions. It can help you feel fuller, more comfortable and more in control.

24/03/2026

Slow cooker red lentil soup

A simple, nourishing recipe that’s perfect for busy days. Just add everything to the slow cooker and let it do the work.

Packed with plant protein, fibre and slow digesting carbohydrates, this soup is designed to keep you fuller for longer while supporting stable energy levels and gut health.

Ingredients (1 large or 2 smaller servings)
• 100g dried red lentils, rinsed
• 100g sweet potato, diced
• 1 carrot, chopped
• 1 courgette, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• ½–1 tsp turmeric
• 1 litre vegetable stock

Method
Add everything to the slow cooker, stir well and cook on low for 6-8 hours or high for 3-4 hours until the vegetables and lentils are soft. Blend fully or partially depending on your preferred texture, season to taste and enjoy.

Nutrition (per large serving)
• Protein: 25g
• Fibre: 12-14g
• Calories: 400-430

A highly satiating meal that supports blood sugar stability and sustained energy without the quick spikes.

Save this for your next meal prep!

18/03/2026

If guilt is driving your food choices, weight loss will always feel harder than it needs to. It doesn’t create consistency, it creates stress and extremes.

A calmer approach works better: eat, enjoy, move on. Your results will come from small habits done regularly, not punishment after one meal.

12/03/2026

Ever taken a wrong turn and your satnav just reroutes? That’s the energy we need for weight loss too.

One off plan meal doesn’t mean you’ve failed. It just means that your GPS needs to reroute and get you back on track. Don't let one small detour throw off your weight loss journey.

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.

Emma’s story is so common and many people will recognise it instantly.A lifetime of diets, rules and the running comment...
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.

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