Beatrice Caffrey

❌ Carbs don’t make you fat.
But going over your overall calories can, especially if it happens regularly over time cause your body to gain fat.

🍞 Carbs just taste good.
That’s why it’s easy to overeat them without realising.

If your goal is fat loss, don’t cut carbs. Just measure them.A food scale will save you from guessing (and underestimating).

Here’s what 200 calories of carbs looks like 👇
🥔 240g sweet potatoes (raw)
🥣 60g Kellogg’s All-Bran
🍝 55g uncooked pasta (≈160g cooked)
🍞 2 slices of bread (varies by brand)
🥐 ¾ croissant (average croissant ≈220–250 kcal)
🌾 50g rolled oats

Which one would you pick for 200 calories?

What’s the oldest food you’ve ever found in your pantry?

🫨🤔

All my meals were cooked from scratch. No processed foods.

I was eating healthy. I was ‘eating intuitively’. I would have probably even said ‘I eat really clean’ 🙈 I believed the narrative that calories were not an issue.

Yet I was gaining weight steadily. And before you say it - no it wasn’t my hormones.

Until I understood that you can eat healthy, you can eat ‘clean’. But you can still gain weight.

The narrative that calories don’t matter is simply not true. Yes the quality of the calories matters but the overall amount has to be equal to your energy output for your body not to gain weight / fat.

And macros matter too, not just calories. That’s where you learn what’s actually in the food you’re eating.

It can be a little daunting at the start but I realised it was just another skill to learn. And once I started to apply it, the weight not only came off but it stayed off too.

AND I was eating all the food that I wanted to eat.

Not afraid of bigger meals, high in protein. Because it meant that snacking was no longer an issue.

Have you had a similar journey? I’d love to hear.

Easy Chicken Meal Prep

Spices used:
Smoked paprika, garlic powder, onion powder, ground cumin, salt, pepper, mixed herbs, tomato puree, olive oil, lemon juice, Greek yoghurt

Bake at 200°C/400°F for 30 minutes.

Keeps in the fridge for 4-5 days. Use in salads, wraps, sandwiches or for anything else.

I could sit here and say that I wasted all those years

and sometimes that thought does creep in

but then I remind myself

that it is never too late.

You can change the trajectory of your life at any age.

But you must make that choice.

show up even when you don’t want to,

when you’re not motivated,

or don’t feel like it.

Because if you don’t show up for yourself -

who will?

❤️

Easy high protein breakfast

225g 0% Greek yoghurt (or use Greek yoghurt of your choice)
20g vanilla protein powder (I use Whey 360 or Vegan 360 from
100g mixed fruit
40g granola

Sorry correct macros are
409 calories
45g protein
11g fibre

I’m 57 and I’m not afraid to admit that

1. I find the thought of turning 60 in 3 years scary. I certainly don’t think that I’m still in my 20s but in my head I am probably forever in my late 40s or early 50s.

2. I can still find myself thinking that I need another qualification or that I don’t know enough. That others have it figured out and I don’t. I guess the belief of not knowing enough will never end because there is always more to know and to learn.

3. I find it hard to talk about myself here or ‘my story’. I’m not sure why that is but I know that it is helpful. And I don’t want to come across here as someone who has it all figured out and never fails at anything because I don’t have it all figured out and I get things wrong. But as my platform has grown I have become more cautious about what I give away about myself.

4. I could easily work 7 days. I love what I do and the challenge with running your own business is that you are the team. Everything happens with you. I haven’t yet figured out which parts of it I should delegate.

5. I absolutely dread the thought of my dog Lacie dying. We have had 2 Goldens before but I know that this time, it will hit me very hard. Between now and then I will give her as much love, kisses and hugs as I want to.

6. I don’t have a big social life or social circle. I don’t need many people around me, I am very self contained. I don’t know if that is a good thing or a bad thing but I am happiest with my little family around me.

7. I scroll on my phone at bedtime when I know it’s not helping me with sleep.

Don’t believe anyone who portrays the perfect life here on social media. It doesn’t exist. We all struggle with one thing or another. ❤️

My goal is to tell you more about my story 🤗

How much food can I use up before I move to Malta?

Today’s lunch: salmon pâté from Portugal on toast with fried eggs on top.

500 calories, 30g of protein. 🥳

I think this one deserves a repost 🙏🏻

Probably the most important skill you’ll ever need to learn.
Learning to sit with the disappointment of not having more, when you want more.

Also apologies as sound is a little off ... I was trying out new microphones 🫨

📌 Greek yoghurt comparison 📌

7️⃣ Lidl (Milboa) - €1.99 - 8.3g protein/100g
6️⃣ Tesco Finest - €2.49 - 6.1g protein/100g
5️⃣ Aldi (Brooklea) - €1.99 - 10.4g protein/100g
4️⃣ Dunnes Stores - €2.50 - 10g protein/100g
3️⃣ Fage - €4.55 - 10.3g protein/100g
2️⃣ Liberté - €2.99 - 9.3G protein/100g
1️⃣ SuperValu (KriKri) - €2.49 - 10.3g protein/100g

All prices per 500g, except Fage (450g).
All were 0% fat.

Which one is your favourite?