MWBW Foodie

Why I Needed This

I didn’t need another diet. I needed clarity.

Back when I looked my best, I was 7 stone. I smoked and I didn’t eat regularly.

I then sorted things out and moved to 9 stone once I’d given up smoking, and that was a good weight for me.

Now I’ve found myself heavier again through a mix of endometriosis, wine creeping in too often, the wrong foods, anxiety medication, and life generally stacking up.

I didn’t need another extreme plan. I needed a way to see clearly what I was actually doing.

The fish and chips moment

One night I had fish and chips — something I would normally feel guilty about.

This time I did something different. I took a photo of the box, checked exactly what it was, and weighed my oven chips before cooking them.

That meant I cooked the portion I planned and didn’t add extra snacking risks while I was waiting.

It wasn’t the food that was the problem. It was the lack of awareness.

The Eating Plan

The eating plan I’m following right now

This is not a strict meal plan. It’s a daily structure that helps me stay full, hit my numbers, and still eat normal food.

1. Start with fibre and something filling

Protein pudding
Yoghurt, cereal and banana
Weetabix

2. Keep lunch high protein and high volume

Tuna salad
Chicken salad
Protein + veg

3. Eat a normal dinner

Fish and chips with veg
Jacket potato with beans and cheese
Potatoes, veg and protein

4. Top up what’s missing

Protein shake
Yoghurt
Chicken bites
Measured treat if it fits

I’m not trying to eat perfectly. I’m trying to understand what I’m eating and make better decisions in real time.

How I Track It

How I actually track my food

At the start, I weighed my food to get my bearings and understand portion sizes properly.

That meant I stopped guessing, stopped pretending little extras didn’t count, and learned what my meals actually looked like.

1

Weigh it

At least at the start, so you know what you’re actually dealing with.

2

Take pictures of the packets

This is how I tracked things like my gastro fish, oven chips, sausage rolls, cereal, and protein powder properly.

3

Upload what you eat

Track as you go through the day, not all at once at night.

4

Ask better questions

Ask what you’re missing, what to improve, and what fits your day.

5

Adjust, don’t panic

If protein is low, top it up. If fibre is low, add veg or fibre. If dinner is heavier, tighten elsewhere.

6

Move on

No “I’ve ruined it”. Just track it, adjust it, and carry on.

Use ChatGPT to help you track it

You can do it for free on there you know.

I want you to track my daily food, calories, protein, fibre, sugar and fat.

My goal is fat loss while maintaining muscle.

My daily targets are:
- Calories: 1500 (with flexibility to 1700)
- Protein: 80–100g
- Fibre: 25–35g

Each time I eat, I will send you what I’ve had, including weights or photos.

I want you to:
- Calculate my totals
- Tell me what I’ve done well
- Tell me what I’m missing
- Suggest what I should eat next
- Score my day out of 5

Keep it simple, realistic and supportive.

Buzz questions to ask as you go

What am I missing here?
Can I still have this and stay on track?
How do I increase protein in this meal?
What should I eat next based on what I’ve had?
What would make today a 5/5 day?

The 5/5 Score

How I score my day

I keep it simple and score each day out of 5.

1 point Calories are in range

1 point Protein is hit

1 point Fibre is strong

1 point Movement is done

1 point I stayed in control

You do not need perfect days. You need consistent 4s and 5s.

What I Actually Ate

What I actually ate (no guessing)

Real food. Proper portions. Everything tracked as I went.

Day	Calories	Score
Monday	1440–1480	5/5
Gym Kitchen Chocolate Protein Pudding (150g) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Banana (small) Natural yoghurt (approx. 6 tbsp, farm fresh) Lettuce (120g) Cucumber (200g) Green pepper (140g) John West tuna chunks (1 tin, drained) Young’s Gastro fish fillet (1) Gastro chips (170g, weighed before cooking) Garden peas (100g) Broccoli (2 stems) Tesco lemon cheesecake (½ slice) ~1.5 litres water / pale juice
Tuesday	1520–1620	5/5
Protein pudding (1 pot) Banana (small) Natural yoghurt (approx. 6 tbsp, farm fresh) Protein powder (1 scoop) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Cucumber (159g) Lettuce (57g) Orange pepper (181g) John West tuna chunks in spring water (1 tin, drained 93g) Jacket potato with beans, cheese and butter Lindt chocolate egg (31g, weighed) ~1.5 litres water / pale juice
Wednesday	1470–1580	5/5
Natural yoghurt (155g) Chocolate oat clusters / cereal (60g, weighed) Banana (small) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Coffee (Kenco + ~20ml semi-skimmed milk) Red pepper (113g) Cucumber (93g) Spinach (42g) Cherry tomatoes (54g) John West tuna (1 tin, drained) Lindt chocolate egg (35g, weighed) New potatoes (100g) Broccoli (100g) Sweetcorn (130g) Butter (small amount, measured) Protein shake (1 scoop, water) Fridge Raiders chicken bites (1 pack) Weetabix (1 biscuit) Milk (small amount, mixed with water) Sugar (light sprinkle) ~1.5 litres water / pale juice

I didn’t eat perfectly. I just tracked it properly.

That’s the difference.

Supplement Intake

What I’m taking alongside it

Right now I do take multiple supplements across the day, but I want to be clear: I’m not telling anyone to copy that part yet.

At the moment, my intake is built around supporting:

General vitamins and minerals
Gut health
Fibre
Collagen support
Recovery
Energy
Hormone support

The honest truth is that doing it this way costs a fortune and takes a lot of thought.

And for most people, if I told you to do all of that now, your actual plan would disappear under the weight of it.

So for now, I’m asking you to focus on the food plan first.

Here’s a date for your diary if you’d like to add supplements in the near future

My founding partner story

I’m a founding partner for a brand new company whose products are hitting our homes in July.

After researching pretty much every supplement available in the UK, I’ve realised a lot of them, even the ones with medical evidence behind them, are pretty naff if I’m honest.

There often just isn’t enough active-grade ingredient in them to make them work the way they should.

So right now, I take a lot, at different times of day, to make sure what I’m taking is actually being absorbed effectively.

I’m asking you to trust the process of this plan for the next two months and then be on my “try it” list for July.

Why?
Because I believe I’ve found something with pharmaceutical backing that can become your one stop shop for your body.

Start with the food plan. Build from there.

Final Thought

You do not need to overhaul everything overnight.

You need a simple eating structure, better awareness, proper tracking, small adjustments, and consistency. Everything else can come later.

With love, Vic x

How I’m Eating, Tracking, and Adjusting in Real Time