3 Easy & Healthful Change to Make

Are you tired of searching on the internet for ways to eat healthier? Lose weight? Not think about food?

Look no further than these 3 easy changes to make: eat more protein, limit sweets and treats, and choose to cook at home.

I know I was tired of spending so much time, money, and effort on finding the right foods to eat, the right exercise to do, or the right anything really.  

The worst part was all of that time and money was wasted on things that didn’t work.

It doesn’t need to be any more complicated than these three changes.

Now these 3 easy and attainable changes will help you keep off the weight, keep you full, and nourished while not sacrificing your time, money or life.

So, let’s dive in.


  1. Protein!


Include a protein source in all of your meals.

Protein helps satisfy our hunger and keeps us fuller for longer simply because our body takes longer to digest it, therefore the food stays in our system for longer.

Now protein does not necessarily equal meat.

Nowadays there are no many vegetarian and vegan sources of protein that are healthy while also giving you plenty of protein.

If you’ve never tried these protein sources, a simple search on Pinterest will point you in the right direction.

Non meat protein sources include:

  • Peanut butter
  • Nuts/seeds
  • Soy (Tofu/Tempeh)
  • Beans
  • Lentils
  • Yogurt
  • Cheese


Adding a protein source to every one of your meals is a great way to easily nourish your bod and keep you fuller for longer!


  1. Limit sweets and treats.


Now I’m not saying give them up but set a goal for yourself during the week.

For example, “I am going to have ice cream once this week and chocolate 2 times this week.”

Set a goal for yourself that is attainable and realistic, otherwise you’ll just set yourself up for failure.

Choosing to not eat a sweet or treat just one less time a week will result in great health benefits, and it also makes it easier to break the habit of eating treats all together.


  1. Choose to cook at home.


When you cook at home we tend to use less.

Less cooking oil, salt, butter, heavy cream, sugar, etc. (when we eat these in abundance can cause weight gain)

Since we see what’s being put in our food, we end up making a conscious decision to use less.

Not only that, you are also very aware of all of the other ingredients that go into the food you’re making.

And you cooked it!

So, there is also a huge sense of gratitude that comes along with making a meal at home.



You may be thinking all of this stuff means spending extra time that you don’t have.

But just think with the time and extra money you spent eating out, buying premade meals, or searching for ways to lose weight.

Choosing to include these 3 changes in your daily habits will help you lose weight, feel fuller for longer, and increase your gratitude around food.


Give it a try and let me know how it works for you!

Picture of Macie Thornhill, RDN, LDN, RYT

Macie Thornhill, RDN, LDN, RYT

Founder & Owner of The Mindful Eating Dietitian

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