Make every meal count

How small changes can tip the balance

Eating three meals a day is a common pattern for many people. It can be helpful to think about these meals as being balanced on a scale.

If one meal is healthy and the other two are not, the overall balance of the diet is negative and not as healthy as it could be.

On the other hand, if two out of three meals are healthy, then the overall balance is positive and the diet is more likely to support nutritional and weight loss goals.

Let’s translate this into a typical week’s worth of meals. 

Despite good intentions and lots of cooking, it’s easy for the week to slip into mainly red meals, which can cause increased hunger and weight gain:

But here's how the simple act of having Purition for breakfast Monday to Friday and twice a week for lunch can transform your diet:

That’s just 6-7 servings a week for around £10 – a nutritionally deficient diet turned into a great diet!

Add in some lunch and dinner inspiration from The Daily Feed, and you can see just how easy it is to make your week mostly green meals and work towards sustainable weight loss, all whilst still enjoying the odd takeaway and pizza night!

Let's get started...

To make the majority of your diet better/healthier, it can be helpful to focus on changing just one meal at a time, rather than trying to overhaul all three meals at once. 

For example, if you already have a healthy evening meal, you could focus on changing either breakfast or lunch to make them healthy as well.

This approach can be easier than trying to make all three meals healthy at once, and it can still have a positive impact on the overall balance of your diet.


If you're anything like us, there simply aren't enough hours in the day or enough mental capacity to even think about 3 healthy meals a day, let alone all the shopping, meal preparation, cooking and cleaning.

Breakfast can often feel like the most difficult meal to get right, but that's where Purition comes in. With hardly any thought or extra effort, Purition can help you to get more protein, more fibre, more healthy fats and more whole foods into your first meal of the day.

The simple change of enjoying for Purition for breakfast can instantly tip the balance in favour of good health and sustainable weight loss.


A healthy lunch doesn’t have to be a recipe or require much effort. It can be a collection of 3 or 4 of your favourite foods. These are often staple ingredients you have at home or readily available close by - and usually ready to plate up…

In every meal, include a serving (or two) of quality protein, fill at least half (or two thirds) of your plate with non-starchy vegetables (fibre) and add a small serving of healthy fats, too.

Think WPFF - Whole foods, Protein, Fats and Fibre


  • Chicken
  • Ham
  • Smoked fish
  • Tinned fish
  • Mozzerella
  • Tofu (v)
  • Tempeh (v)
  • Legumes (v)


  • Avocado
  • Eggs
  • Cheese
  • Nuts
  • Olives
  • Olive oil


  • Cooked broccoli
  • Tomatoes
  • Leafy greens
  • Peppers
  • Cucumber
  • Green beans
  • Spring onion
  • Apple
  • Berries


  • Olive oil
  • Vinegar
  • Garlic
  • Chilli
  • Lemon/ lime
  • Herbs
  • Salt & pepper
  • Anchovies
  • Parmesan


Sign up to The Daily Feed for lunch and dinner inspo to make every meal count!

The Daily Feed is weekly meal plans, shopping lists & preparation guides for simple, healthy, whole food meals made without sugar and refined processed ingredients - suitable for everyone.

Sign up to The Daily Feed


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What you should do next...

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3. Try Purition for yourself (and for a limited time only, get a free gift with your first order)

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