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What Should I Eat to Lose Weight?

We are always getting asked these questions 

“What should we eat to lose weight?” 

“What’s the best food for weight loss?” 


The answer is not straightforward, but at Real Life Medicine, we always start with real food. Prioritise your protein and if you have insulin resistance (which drives obesity) then choosing low carb food will help you. 


I love this simple and nutritious chicken salad and it gives you approximately 50g of protein. 

It takes about 15 minutes to cook and serves roughly 4 people.  

As you know most of my recipes follow this formula.


  • Pick a protein 
  • Add veggies 
  • Add some fat 
  • Add some flavour 


In this case, the protein is chicken and 150g of chicken provides about 45g of protein. 

25 g of Goat’s cheese has 5g of protein so this meal has roughly 50g of protein.


Protein is essential for building muscle tissue, and repairing cells, and is the building blocking of enzymes, neurotransmitters and many hormones.

We recommend approximately 1g of protein per kg of body weight most days. 


Two things to remember. 

 1/ One gram of meat is not a gram of protein. The majority of raw meat is water. Lean chicken has about 30g of protein per 100g of meat. 


2/It doesn't have to be perfect. And it is a guide. 

Individual circumstances will vary depending on medical conditions and general activity levels 


The veggies are spinach, tomatoes and cucumber. All low carb veggies with the benefits of vitamins, flavonoids and polyphenols 


Add some fat. In this case, we have olive oil as well as macadamia nuts and the goats cheese. 


The favour here is the herbs and the seeded mustard.


Chicken Salad Recipe



  • 600 grams of chicken breast 
  • Chop chicken into cubes  
  • Combine a tablespoon of olive oil and a tablespoon of herbs, a pinch of salt  and marinate the chicken in it 
  • I used Mingle Seasoning Greek Garlic and Herb. 

 Cook chicken whichever suits you!

  • Panfry it
  • Airfry it 
  • BBQ it 
  • Either way, it takes about 10 mins 



  • 250 grams of baby spinach leaves 
  • 250 grams of cherry tomatoes chopped in half 
  • One continental cucumber sliced
  • One head of broccoli, chopped, steamed (microwaved) and cooled 
  • 100 grams of crumbled goat's cheese 
  • A handful of macadamia nuts 




  • 60mls of olive oil 
  • 1 tablespoon of Mingle Greek Garlic and Herb  
  • 1 tablespoon of lemon juice 
  • 1 teaspoon of seeded mustard

Mix together and add to salad before serving. 

Here's a link to the herbs we use 


 Use the code RLM15 for a discount.


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