Ash The Dietitian

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Ash The Dietitian

Hi my name is Ashleigh Solomon and I am a registered dietitian.

This page will bring you regular health, nutrition and exercise content by making food part of your daily diet and making exercise part of your daily life

16/02/2026

Need protein on the go? 🛒

These finds make hitting your target that much easier. Here’s what I’d throw in my trolley👇

🧀 The Laughing Cow Cheese Wedge - 2g protein | 24 cals
🧀 Baybel Cheese - 4g protein | 70 cals
🥛 Parmalat Protein Milk - 20g protein | 173 cals
🥛 First Choice High Protein Recovery Milk - 21g protein | 150 cals
🥩 Shaved Beef - 30g protein | 207 cals
🍗 Kalahari Biltong Chili Meat Stix - 60g protein | 257 cals
🔥 Kalahari BBQ Chicken Meat Crisps - 60g protein | 257 cals

✨ Whether it’s for post-gym, between meetings or mid-morning hunger, these are protein-packed, no-prep, and dietitian-approved.

*Nutritional information is accurate to per serving

Need a meal plan that’s easy, realistic, and goal-aligned? Book your 1:1 consult today.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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13/02/2026

Labelling food as “good” or “bad” isn’t helping you eat better, it’s just making you feel worse.😔

If you’ve ever:
😖 Felt out of control around chips or chocolate
😔 Tried to eat “perfectly” but kept falling off the wagon
🌀 Felt stuck in the cycle of guilt, restriction, and starting over

Then it’s time to shift your mindset...

Here’s the truth:
👉 If adding a little “less healthy” helps you eat more of the good stuff consistently, it’s a healthy choice, because health is about patterns, not perfection.

✅ A few chips on your salad to avoid a binge later?
✅ A drizzle of honey on your yoghurt so it’s not boring?
✅ Cheese on your veg so you actually eat them?
✅ An extra rest day so you stay consistent?
..That’s SMART nutrition, not failure.

If you’re ready to build a more balanced, flexible approach to food that supports your goals and your sanity. Book your 1:1 consultation today and let’s create a plan that works for you.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
____

12/02/2026

The scale isn’t telling the whole story, and that’s okay.💛

Fat loss isn’t linear. Some weeks it drops, others it holds… sometimes it even goes up (yes, really).

But that doesn’t mean you’re doing something wrong.

Hormones, water retention, the “whoosh” effect, your body is working through it, even when the number stalls.

‼️ This is why we track more than just weight:
1. Measurements
2. How your clothes fit
3. Progress photos

Fat loss is still happening, even when the scale says otherwise.

Fat loss without the stress spiral? IS possible. If you want a personalised plan that works with your body (and your life), book a 1:1 consult, and let’s get started.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

09/02/2026

How to hit your fibre goal💪

Here’s what 68g of fibre looks like across a realistic day, without sacrificing flavour or satisfaction.

Why aim for 25g+ daily?
✔ Keeps you fuller for longer
✔ Balances blood sugar
✔ Supports digestion + gut health
✔ Boosts heart health

You’ll find smart fibre sources across breakfast, lunch, dinner, and snacks, to support your goals.

🫐 Try this high-fibre chia pudding snack (15g fibre)
• 2 Tbsp chia seeds
• 125ml fat-free milk
• 1 small mashed banana
• ½ tsp cinnamon
• 1 sweetener
• ½ Tbsp cocoa powder
• 1 tsp peanut butter
Mix and refrigerate overnight.

📌 Save this post as your fibre-friendly cheat sheet, and if you want a plan that balances fibre and real life? Book your 1:1 consult online💛

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

05/02/2026

That “just a bite” habit? It adds up more than you think😅

It starts with a chip here, a Zoo biscuit there, and before you know it, you’ve accidentally eaten an extra 1,000+ calories 👀

Here’s what that can look like in a day👇
🥔 ½ tin of mini Pringles → 330 cals
🍪 3 Zoo biscuits → 180 cals
🥤 ½ can of Coke → 70 cals
🍕 2 slices of leftover pizza → 400 cals
🥣 A few spoons of cereal → 100 cals
➡️ Total: ~1,050+ calories

✨ These little bites feel harmless because they’re not part of your “real” meals, but they absolutely count.

This isn’t about guilt, it’s about awareness. If fat loss is your goal, those bites might be what’s keeping you stuck.

📌 Want a realistic meal plan that accounts for real life, including the bites and leftover snacks? Book your 1:1 consultation today. 💛

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

27/01/2026

Single‑serving protein pizza, straight from our subscription menu🍕

Because sometimes you want pizza… not leftovers, no compromising, just a meal that actually fits your goals 💪

Here’s what you’ll need (1 serving):
🍶 100g fat‑free cottage cheese
🌾 35g flour
🧄 5g minced garlic
🍅 30ml tomato sauce
🍗 20g Bacon nibbles
🧀 30g light mozzarella cheese

Method:
🔪 Mix flour, cottage cheese, and garlic in an oven‑safe dish and press into a thin base.

🥫 Add tomato sauce, bacon nibbles, and top with mozzarella.

👩‍🍳 Bake at 180°C for 25–30 minutes, then grill for 5 minutes until golden and bubbling.

📍 Tip: Feel free to swap the toppings based on what you have at home.

📊 Per serving:
350 calories | 40g protein

*Nutritional information accurate to per serving

📩 Want more recipes like this with done-for-you grocery lists and balanced weekly meal plans? Subscribe to my Bi-Monthly Menu & Shopping List Subscription, just R139/month and delivered straight to your inbox.

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
____

26/01/2026

Back to the grind and tired of boring office snacks already? Same.🥱

Here are high-protein snacks I keep in my work bag to crush cravings and hit my goals 💼💪

🥓 Bacon Nibbles - 79 Cals | 14g Protein per 20g
🥩 Biltong - 89 Cals | 17g Protein per 35g
🧀 Babybel cheese - 100 Cals | 10g Protein per 2 cheeses
🍫 Futurelife Lite Protein bar - 109 Cals | 9.2g Protein per 40g
🧀 Smoked Ham & Gouda Rolls - 120 Cals | 11.2g Protein per 55g
🍖 Chicken Frikkadels - 165 Cals | 15g Protein per 80g
🥛 High Protein milk - 186 Cals | 24.9g Protein per 350ml

👜 I pack 1–2 of these every day, so I’m never stuck without a solid protein option, and it makes hitting my targets way easier.

*Nutritional information accurate to per serving

Tired of winging your meals and snacks every week? Let’s fix that, book a one-on-one consultation today.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

23/01/2026

This coffee is not the reason you’re not losing weight, and whoever told you that… lied.☕️

Your 130-calorie latte isn’t the problem, your daily cappuccino and the occasional biscuits aren’t either.

👉 It’s your overall pattern, what you’re doing most of the time, that matters for fat loss.

✨Swapping out every little joy (like your morning coffee) in the name of “discipline” only makes your plan miserable… and impossible to stick to.

You can lose weight and keep your routine, your sanity, and yes, your coffee. Because real progress comes from consistency, not punishment💛

📌 Save this for when you’re tempted to ditch the small things that make you happy.

Want a plan that works for your lifestyle? Book a one-on-one consultation today.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

Website

https://www.ashthedietitian.co.za/

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