Simple nutritional meals
for weight loss
nataliya lucas
www.nataliyalucas.com
Nice to meet you
Hi, I'm Nataliya
You're here because you want to feel good in your body. Having the body of your dreams means having a healthy body — and that's a gentler goal than it sounds.
Imagine it for a moment
Going everywhere you want and feeling great about yourself. More energy. Fewer decisions to agonise over. You, in control of your health — with no diet required.
Why listen to me?
Years ago, as a student in Ukraine, I gained weight. So I starved myself, and ended up with an eating disorder and an unhealthy relationship with food that lasted years. It changed when I stopped letting food occupy the centre of my life. I spent time with friends, threw myself into work I loved, moved more — and lost 12 kg without a diet.
Later, after moving to America, the pressure crept back and so did the weight. This time I studied the problem properly, at Dr. Tolstikova's school of nutrition. I learned the basics of healthy eating — and I've kept my weight steady ever since. No diets needed. Your goal may be different from mine. Take the right steps, in the right way, and you'll reach it too.
The real question
What do you actually eat?
Constant dieting doesn't just cost you energy — it risks leaving you short on the vitamins your body runs on. We're all busy, and free time is hard to carve out. But if you don't have time for a morning walk, you don't have time for your health. So begin with something small.
Let's make cooking simple
Cook, mix and match ingredients that are good for you and taste great. Start with three simple meals — each one takes 30 minutes or less.
Build every plate like this
Protein
A palm, at every meal
Veg
A fist, or two
Carbs
A cupped hand — fuel, not the enemy
Fats
A thumb of good oil or nuts
Eat slowly, stop at about 80% full.
www.nataliyalucas.com
Let's go shopping
Nine things, three meals
Protein
Eggs
Steak
Salmon
Vegetables
Red cabbage
Spinach
Bell pepper
Carbohydrates
Jasmine rice
Red potatoes
Chickpeas
Meal one
Salmon, potatoes
& red cabbage
& red cabbage
Red potatoes
Boil in salted water until very soft. Drain, then mix with herbs, cracked pepper and a squeeze of lemon or a splash of vinegar.
Salmon
Heat the pan over medium heat. Season the salmon with salt and a little oil or butter. Lay it skin side down and leave it alone. Add herbs, and half a citrus fruit cut side down in the pan. Cover and cook 6 to 8 minutes, turning the fish for the last minute.
Red cabbage
Remove the core, cut into medium pieces and cook in boiling salted water for 2 minutes. Drain and sauté with your seasoning and extra virgin olive oil. Finish with herbs and a sprinkle of nuts.
On the side: one small plate of fruit and a drink — a handful of blueberries and a glass of something fresh.
www.nataliyalucas.com
Meal two
Chickpeas, spinach
& eggs
& eggs
Chickpeas
Soak overnight in three parts water. Drain, cover with fresh water and simmer over medium heat for about two hours, until tender. Add herbs, spices and salt halfway through. Keep them in their cooking liquid for up to four days.
Eggs
Cover with 3 inches of cold water and bring to the boil. Take off the heat, cover, and leave for 8 minutes. Drain, then pour over cold water to stop the cooking. They keep for up to 5 days.
Wilt the spinach in the pan for a minute at the end — a fist of it per plate.
On the side: one small plate of fruit and a drink — raspberries and a glass of citrus juice.
www.nataliyalucas.com
Meal three
Steak, rice
& bell pepper
& bell pepper
Jasmine rice
Boil 1 cup of rice in 2 cups of salted water, partly covered. Turn the heat low, put the lid on and simmer 10 to 12 minutes until tender. Drain any excess liquid, then add herbs and a little butter or oil.
Bell pepper
Wash, halve and core the peppers. Tear them into large pieces, toss with your favourite seasoning and oil, and roast at 450°F for about 15 minutes, until soft and blistered.
Steak
Heat a cast iron pan over medium heat for a few minutes. Season the steak well with salt, then cook to your liking, turning once. Sear the edges with tongs for a minute. Turn off the heat and let it rest in the pan.
On the side: one small plate of fruit and a drink — pineapple and a glass of something fresh.
www.nataliyalucas.com
From here on, it's yours
Mix and match
Combine any protein, vegetable, smart carbohydrate and healthy fat. Fresh herbs on the vegetables. Dry spices on the carbohydrates. Fresh citrus squeezed over the protein. Chopped nuts sprinkled over the top at the end. That's a healthy plate — no recipe required.
Pairings that help your body absorb
Your body needs micronutrients in small amounts — and it matters that they actually reach the bloodstream. As we get older, absorption in the gut becomes less efficient. These pairings help.
Vitamin A + zinc
Zinc improves how freely vitamin A moves in the body.
Vitamin C + E
Together they're powerfully antioxidant, helping prevent free radical damage.
Vitamin D + calcium
Vitamin D is absorbed more easily alongside calcium.
Iron + vitamin C
Vitamin C makes iron more available to your body.
Green tea + lemon
Green tea is naturally rich in catechins. Aloe vera supports vitamins B12, C and E.
www.nataliyalucas.com
What's next
Eat well, without
restrictions
restrictions
Learn to build simple, balanced portions for yourself and the people you love. No calorie counting. Just a way of eating you can keep up every week, no matter what's going on in your life.
What changes
Your well-being improves, quietly and steadily.
Your weight normalises, without a scale in sight.
Discomfort and bloating settle down.
You stop starting over every Monday.
Tired of feeling frustrated? Take the next small step.
Watch the free masterclass
See you there — Nataliya
www.nataliyalucas.com