Nadia De Marco

Comfort food that actually fits your goals 🙌

This crispy Chicken Parmesan tray bake comes in at around 35g protein and just over 300 calories per portion.

Perfect if you’re trying to lose weight but still want meals that feel satisfying.

Method:
➡️ Mix 500g lean chicken mince with your favourite seasonings.
➡️ Press onto a parchment-lined baking tray until around 1cm thick.
➡️ Cover both sides in 2 beaten eggs.
➡️ Coat with a mixture of 80g breadcrumbs and 40g grated Parmesan.
➡️ Spray generously with olive oil.
➡️ Bake at 200°C (180°C fan) for 20-25 minutes, flipping halfway if you want both sides extra crispy.
➡️ Serve with green beans and a large salad.

✅ High protein
✅ Easy to make
✅ Family friendly
✅ No boring chicken and rice

Top tip: Use a MUCH bigger tray and a much bigger sheet of parchment paper than I did 😂. Trust me, it’ll save you cleaning breadcrumbs and chicken mix off every surface in your kitchen.

Save this one for later and let me know if you try it 👇

Love a bacon roll? Here’s how to switch it up to help you hit your weight loss goals.

By switching to turkey rashers you will save calories and double your protein!

In this white bap with 4 turkey rashers there is 270 calories and 28g of protein.

Adding foods like avocado, cottage cheese and Greek yogurt to your diet is brilliant but they don’t need to be in every meal.

Losing weight is much easier if you stick to food that you enjoy and just make some small tweaks!

Follow for simple, high-protein meal ideas that fit real life ❤️

There are a lot of videos doing the rounds suggesting daily weigh-ins give you better data and reduce the impact of things like a heavy meal or water retention affecting your weekly result.

And those points are valid.

But after working with women for 15 years, I’d argue that the emotional impact of daily weigh-ins often outweighs the benefits.

I encourage my clients to weigh in weekly or use other forms of progress tracking like measurements, photos, strength, energy, and how their clothes fit.

Because for most women, the number on the scales is never just a number.

It can affect mood, confidence, and ultimately the choices they make for the rest of the day.

If I could, I’d probably ask clients not to weigh themselves at all. But I’m in the results business, and clients understandably want reassurance that what they’re doing is working.

Personally, I think once a week is a good balance between tracking progress accurately and keeping emotions in check 🙌

POV: You’ve been “good” all week and the scales STILL haven’t moved…

Before you slash calories or start another diet… read this.

Most women over 40 are consistent Monday–Thursday…then weekends undo the progress:
🍷 drinks
🍕 takeaways
🍫 mindless snacking
🙈 “I’ll start again Monday”

Those little extras add up FAST.

The answer usually isn’t:
❌ eating less
❌ more cardio
❌ punishing yourself

It’s tightening up the small things:
✅ more protein
✅ better weekend structure
✅ consistency over perfection
✅ tracking accurately

The women who get results stop chasing quick fixes and build habits they can actually stick to.

That’s the goal. 👊

Comment “RESET” if you want the basics of my 4321 Method.

If I wanted to drop a dress size in 90 days - even with work, kids & zero free time my dinner would look EXACTLY like this 👇

Nothing fancy. Nothing “clean”.
Just 1 protein, 1 veg, 1 smart carb made in between homework, laundry, and yelling “DINNER’S READY!” for the 10th time.

Weight loss over 40 isn’t about cooking 5 separate meals…it’s about keeping things simple so you can stay consistent.

Chicken + potatoes + salad.
Realistic. Fast. It works.

👉 Follow for more no-nonsense tips for busy mums 40+.

She stopped skipping meals…
and finally started losing weight.

If you’re a busy mum, skipping meals can feel like the quickest way to cut calories… but it usually ends with low energy, cravings, and overeating later 🙃

The answer isn’t eating less.
It’s eating better.

More protein. More volume. Proper meals that actually keep you full 👏

This super simple wrap (recipe from - thank you! ❤️) took minutes to make and made hitting my protein easy 💪

You don’t need to starve yourself to lose weight, especially as a mum over 40.

Follow for simple, high-protein meal ideas that fit real life ❤️

If I wanted to drop a dress size in 90 days while juggling kids, work, and zero free time here’s exactly what I’d do:

1️⃣ Log my food the night before in MyFitnessPal. Takes 5 minutes and stops the “how have I already blown my calories by lunch?” problem.

2️⃣ Train at home for 30 minutes max.
No commuting. No wasted time. Just consistent workouts that actually fit your life.

And follow a programme - random workouts get random results.

3️⃣ Add protein to every meal.
You’ll stay fuller for longer, snack less, and make fat loss way easier.

Simple. Realistic. Effective.

Follow for more no-fuss fat loss tips for busy women 💪