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Healthy Vegan Recipes for Weight Loss
Desserts

Healthy Chocolate Brownies
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4 Steps To Kickstart Weight Loss!

weight loss no diet program

This simple PDF gives you 4 easy steps to follow – start shedding those lbs and feel like you’re making progress!

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Struggling to hit your 10,000 steps per day? Like

Struggling to hit your 10,000 steps per day?

Like I said a few days ago, movement is key for overall health!
10,000 steps is only a rough guide for movement, but if you're doing no other exercise, it's a great starting point. Did you know only 15% of people hit 10,000 steps in a day? 😱
Those people should get kids because I've hit 3,000 by 9am after the school run 😅
Here are some fun and fab ways you can hit that goal (without procreating):
📌 Walk a dog
📌 Take a moving break from work
📌 Walk laps of the garden listening to a podcast
📌 Get a treadmill desk
📌 Park further away from anywhere you go
📌 Get off the bus / train 2 stops early
📌 Get up and walk around during ad breaks of shows
📌 Walk when chatting on the phone
📌 Shadow boxing
📌 Dance to the radio
📌 Challenge whoever you live with to a race around the house
📌 Play with kids - hop scotch, skipping, hide and seek
📌 Go litter picking
📌 Make your coffee dates walking and talking
📌 Mow the lawn
📌 Go geo-caching
Are you finding it hard to hit your movement goals?
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#weightlossvegan #veganweightloss #stepgoal #steptracker #steptracking #10000steps #healthyeating

You’re on a diet and you think about food all th

You’re on a diet and you think about food all the time.

You think you must be mad, how much you obsess over it and crave something.

You think, is it just me? Nobody else finds it this hard. Why can't I do this? I've seen before and after pics where women have lost 100lb!

TOUGH LOVE MOMENT. Thing is, we make excuses. We tell ourselves that we're special, the unicorn that can't lose weight because of XYZ. It's good to have something to blame and be a victim, because then you're not accountable for your choices.
We can all get lean, if that's what we want to do. Doesn't matter if you feel addicted to sugar, are over 50, menopausal, have PCOS...

I couldn't stick to a diet for more than a few days. A week max. I thought about sugary food every second of every day. I ate until I was so full I could be sick. I was ashamed and mentally beat myself up. I thought I was that special unicorn that couldn't lose the weight. Because of my PCOS. Because I was breastfeeding and hungry. Then it was because I loved sugar too much. ALL OF THE EXCUSES.

Did all that self talk help me lose weight and achieve my goal? Of course not.

I talk about all the things that did help in my other posts.

If you want accountability and guidance that's specific to YOU, consider working with me 1:1. We will get you on that path to success, so you can reach your ideal weight and not struggle with food anymore.

I'll give you the tough love. But I'll also be your friend, support, confidante, and biggest cheerleader.

Because I know you can do this!

My clients get rid of obsessive thoughts around food, lose 15-35lb in 12 weeks and get the tools they need to carry on alone.

Link is in the comments. Go check it out!

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#healthyme #healthychoices #onebody #foodchoices #integrativenutrition #healthylife #cleandiet ⠀#integrativehealth #integrativewellness #burnmorecalories #increaseyourmovement #easyworkouts #easymovement ⠀#veganweightloss #veganweightlossjourney #boostmetabolism #plantbaseddiet #plantbasedweightloss #stubbbornfat #vegannutritionist
#metabolismbooster #veganfitgirl #veganfit #veganfitness #veganwomen

Q and A with a weight loss health coach - that's m

Q and A with a weight loss health coach - that's me! 🥰

Questions answered:
📌 How do I keep it going in the long term? I can't go more than a month.
📌 I'm breastfeeding and would love some snack ideas and craving swaps because I'm hungry ALL the time but want to make good choices.
📌 I've been trying for so long to lose weight that I don't really believe I'll actually get there. How do I feel more positive?
📌 It's hard because I like food so much.

NB: the first few mins got cut off so apologies - silly tech.
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2 ways to work with me right now! Together we can smash those vegan weight loss goals.

1. Rapid Progress Package: my effective £99 bundle for those on a budget! A call with me, 2 weeks 1:1 accountability plus £450 goodies thrown in for free.

2. Lighter, Leaner and Loving Yourself: my hugely effective 12 week program for those who are dedicated to smashing their weight loss goals for good this time. Comes with EVERYTHING I have!

Drop the word RAPID or LIGHTER for a link to the full details.
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#weightlossmotivation #weightlosstips #weightlosstipsforwomen #weightlossmotivation #weightlosstipsforwomen #weightlosstips #veganweightlossjourney #veganweightloss #plantbasedweightloss #plantbasedweightlossjourney #plantbased #vegan #veganfitgirl #veganfit #vegannutritionist

Join me (Katy Malkin, Nutritionist & Weight Loss H

Join me (Katy Malkin, Nutritionist & Weight Loss Health Coach) for a rare live Q and A session on healthy weight loss without dieting!

Can't make it live? You can submit questions in advance by commenting here or dropping me a DM.

Private? Let me know if your question is anonymous.

Ask me about: cravings, emotional eating, binge eating, healthy swaps, building a balance plate, calorie density, motivation, and all of the rest!

TONIGHT! 🥳
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#themedicalmedium #fedupfatgirl #greensmoothies #goingvegan #weightlossadvice #forksoverknives #celeryjuice #veganhelp #vegancoaching #diettalk #plantbasedtips #veganweightlosstips #healthyovereverything #Proudofhowfarivecome #helplosingweight #veggiemom #losingweightforme #veganformyhealth #veganhealthcoach #eatlikeyougiveadamn #nomorediets #plantbasedcoach #weightlossmom #jackcanfield #veganweightlossjourney #weightlossforwomen #healthyishappy #healthyish #veganweightloss #successprinciples ⁠

What do you think your level of NEAT is like now?

What do you think your level of NEAT is like now? And what could you add in to improve it?
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#healthyme #healthychoices #onebody #foodchoices #integrativenutrition #healthylife #cleandiet ⠀#integrativehealth #integrativewellness #burnmorecalories #increaseyourmovement #easyworkouts #easymovement ⠀#veganweightloss #veganweightlossjourney #boostmetabolism #plantbaseddiet #plantbasedweightloss #stubbbornfat #vegannutritionist
#metabolismbooster #veganfitgirl #veganfit #veganfitness #veganwomen

This week we are stepping it up again by focusing

This week we are stepping it up again by focusing on More Mindful Movement.

Did you know that the typical office worker may spend up to 15 hours per day sitting?! A review of 47 studies found that prolonged sitting was strongly linked to negative health outcomes, regardless of exercise levels. So let's get moving a little more!

You may have noticed I don't talk about exercise as much as food. That's mainly because I strongly believe we have to get our eating habits and mindset in the right place, before we try to incorporate new fancy workout routines.

Plus, if you're looking to lose weight, food is the major component of that.
For example, you could go out for a run for an hour every day, just so you could burn enough calories to come home and eat 2 cakes. You'd be in a calorie deficit so may lose weight. But would that be good for your health? Not really!

We want sustainable and enjoyable weight loss, and healthy bodies - INSIDE AND OUT! I want you ladies to live a long life and kick ass.

Exercise was the last thing I brought into my schedule when I got healthy and lost 40lb.

If you want to start exercising, I always recommend doing something you enjoy, and building up to it. A long time ago, I forced myself to go to the gym and go out running - both of which I can't stand! Why did I torture myself? 😆

I love swimming, walks and yoga. Yoga is the main one for me at the minute because I can do it at home around the kids. When I first started practising yoga, I had zero flexibility and no idea what I was doing. I started beginner videos on Youtube for 15 minutes at a time.
I've made a lot of progress, feel the benefits, do longer practices now... and it helps my mindset too.

What kind of exercise are you in no rush to do? And what gives you a thrill when you do it?

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#gentlemovement #easymovement #yoga #gentleyoga #yogaforeveryone #exercisetips #exerciseformentalhealth #exerciseforbeginners #funmovement #funexercise #exercisememes #funnymemes #funnyquotes #fatlossvegan #fatlossvegetarian #veganweightlosstransformation #veganweightloss #veganweightlossmotivation #easymovement #healthyhabits #healthychoice #wellnessthatworks

It’s our last day of Kicking Things Up In The Ki

It’s our last day of Kicking Things Up In The Kitchen week and I want to leave you with a few simple, delicious and healthy snack ideas! 😋
Snacks always seem to be overlooked when trying to stay on track with your nutrition...

Do you plan your meals, but forget to plan snacks or don’t realize how important they are? Or even worse, do you tell yourself that you can’t snack!

It’s so important to eat if we’re genuinely hungry. Make sure your snack has a source of protein in it, as well as fruit or veg. When we snack on just an apple, we get hungry so quickly again. Add a few crackers or a tbsp of nut butter and it’s much more satisfying!
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PS. As a bonus, try adding in some of the herbs and spices I mentioned earlier this week! Like garlic powder in your hummus, cilantro on your avocado rice cake, rosemary on your cucumbers, cumin on your sweet potato fries or cinnamon on your celery sticks.

Share your favourite healthy snack or one you are going to try!
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#weightlossjourney #veganwomen #veganweightlossmotivation #veganweightloss #weightlosstransformation #vegandietitian #healthyweightloss #healthyweight #weightlossmotivation #veganfatloss #fatloss #fatlossjourney #fatlosstip #fatlossvegan #naturalweightloss #healthylifestylechange #veganprotein#wellnessthatworks #wellnesswithoutobsession #healthyhabits #healthjourney #plantbasedweightloss #plantbasedweightlossjourney #plantbaseddiet

Today I’m SO EXCITED to share a free 38-page rec

Today I’m SO EXCITED to share a free 38-page recipe PDF with you!

This is amazing for weight loss: the meals are filling, nutrient-dense and full of flavour.

It’s too long to attach here, so here’s a taster in photo form!

Who wants the full booklet DM’d over to them? ✋
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#themedicalmedium #fedupfatgirl #greensmoothies #goingvegan #weightlossadvice #forksoverknives #celeryjuice #veganhelp #vegancoaching #diettalk #plantbasedtips #veganweightlosstips #healthyovereverything #Proudofhowfarivecome #helplosingweight #veggiemom #losingweightforme #veganformyhealth #veganhealthcoach #eatlikeyougiveadamn #nomorediets #plantbasedcoach #weightlossmom #jackcanfield #veganweightlossjourney #weightlossforwomen #healthyishappy #healthyish #veganweightloss #successprinciples ⁠

Link is in bio for the full details! . . #veganwe

Link is in bio for the full details!
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#veganweightloss
#1200calories #weightlosstransformation #weightlosstips #weightlossmotivations #loseweightforgood #loseweightfeelgreat #plantbasednutrition #eatmoreplants #weightlosstips #weightlossprogram
#weightlosstips #loseweight #sustainablediet #healthylifechoices #flexibledieter #weightlosstipsandtricks #8020rule #eatbetternotless #losetheweight #plantbasedweightloss #veganweightloss
#healthyweightloss #sustainablediets#nourishnotpunish #veganweightlossjourney #weightlossplateau #weightlossplanner

Yesterday we talked about seasonings to reach for

Yesterday we talked about seasonings to reach for in the kitchen, and today is all about what gadgets you should have on hand too!

Having the right things to hand can speed up meal creation so much! When we're so busy, it can feel like that clashes with weight loss. We think about complex recipes and meal prep... but having good equipment can speed everything up tenfold.

With my air fryer, I can have tofu from fridge to table in 10 mins!

Here are my non-negotiables for the kitchen:

📌 Smoothie blender: using a big jug blender for smoothies was the bane of my life! So much washing up and mess. When I bought a small cup blender I could make the same quantity each time and just grab and go. You'll want a high powered blender if you like your smoothies and sauces smooth and creamy.
📌 Hand blender: these are cheap and take up no room at all. Grab it out of the cupboard to blend chunky soups and sauces without transferring to a jug blender.
📌 Food processor: does EVERYTHING! If you need one thing it's this. Throw your veg in and it will grate or slice for you. Throw chickpeas in for houmous, or nuts for homemade nut butter. Really good for mixing the ingredients for healthy snacks like protein balls, too.
📌 Steamer: you can buy electric, but I just use the stainless steel pans. Great for batch steaming veggies as sides without boiling the nutrients and flavour out of them.
📌 Good sharp knives: sounds obvious, but when did you last sharpen or replace your knives? If you chop a lot of fruit and veg, you'll save a lot of time by having efficient knives.
📌 Air fryer: My fave purchase of the last 2 years. I use it almost every day! No more waiting for the oven to heat up. It's a fab way to cook food without oil but still get a crisp... so less calories. It's also a much quicker way to bake tofu, tempeh, homemade chips and plant burgers.

What kitchen gadget do you love?

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#veganweightlossjourney #veganweightloss #plantbasedweightlossjourney #balancedlifestyle#fuelledbyplants #bingeating #selflove #flexiblediet #cravings #cravingsatisfied😋 #findwhatfeelsgood #fatlosstips #overeating #emotionaleating #stresseating #plantbasedproteins #veganproteins #foodfree

Busy lady! What do you struggle with most here? .

Busy lady! What do you struggle with most here?
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#veganweightlossjourney#veganweightlosstips #eatbetternotless #losetheweight
#veganfit#weightlossishard #veganweightloss #fatlossprogram
#plantbasedweightloss m#weightlossprogram#weightlosssuccess#plantbasedweightloss#losefat#vegannutritionist #healthyhabitsforreallife #veganfitgirl #Vegandiet #veganfitness #loseweightforgood #loseweightfeelgreat #plantbasedprotein #plantbasedweightloss #plantbaseddiet #plantbasednutrition #plantbasedmeals #plantbasedfood #strongnotskinny #mfpjourney

WEEK 3 DAY 2: Today I want to remind you about he

We’re on to week three and Kicking Things Up In

Today we’re talking about mindfulness for stress

Today we’re talking about mindfulness for stress relief. You have probably heard this term thrown around, but what does it really mean? 🤔

The Oxford dictionary defines it as “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.”

What the... erm, how does it help with stress?

Being more mindful makes you aware of your thoughts and needs, helps you to react more calmly to stressful situations, makes you more compassionate and aware of others’ feelings, improves focus, gives you more control of your attitude, and actually reduces activity in your amygdala. This is the part of your brain that switches on your stress response. And we know by now that stress is a big player in cravings and emotional eating!

That all sounds great, so how we actually practice mindfulness?!
It requires quieting your mind and body and slowing down all your racing thoughts.

📌 Many people find mindfulness meditations helpful. Certain breathing techniques can help to do this. I have the Feel Better app, but the Calm app is also helpful. You could add this ot your sleep routine.
📌 There are many Biblical meditations and prayer audios to focus in on God’s word as well, if you prefer.
📌 A really easy thing to do is while exercising or walking, tune into your body, your breathing and your environment.
📌 While eating, chew slowly and for longer, using all your senses.
📌 Take time to stretch or lay down while relaxing your mind and body - not multi-tasking! Where can you set a timer for 5 mins in your day?

The key is to take your body out of auto-pilot or even worse, flight or fight mode. Become aware of what you are doing, how you are acting and reacting. Practice taking control of your mind and body, so the stress does not control you.

Could you do any of the above?
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#mindfuleatingtips #mindfulwellness #mindfulweightloss #weightlossjourney #selfcareisnotselfish #selfcaretip #selflovetips
#weightgainstruggles #weightlosshelp #healthyweightloss #healthyhabitspayoff
#minfullness #mindfuleating #mindfuleatingtips
#fatlosstips #weightlosstip

Did you find this week around sleep useful? What

Did you find this week around sleep useful?

What are you going to implement? I'd love to know!

Next week, YOU'RE GOING TO LOVE our focus on nutrition, meals and making kitchen life easy. Next week will be so so helpful for weight loss - so don't miss it!

As we round up this week, find attached a little sleep tracker if you're inspired to get more kip. And a reminder of the weekly tracker so you can review how the last 7 days have been for you.

As always, let me know if you want PDF versions of these and I’ll DM you the links! 😊
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#sleeptracker #weeklytracker #trackers #printables #printabledesign #sustainableweightloss #healthyweightloss #veganweightloss #plantbasedweightloss #vegetarianweightloss #veganfatloss #ladiesthatplan #organisedlife #organisedmum #weightlossmom #fatlosshelp #fatlossmotivation

“A good laugh and a long sleep are the best cure

“A good laugh and a long sleep are the best cures in the doctor’s book.” — Irish proverb

Happy Friday! We’re on the last day of stepping up your slumber already... I have just a few more things to share with you.

A proper bedtime routine is underrated. Everyone will be different, so you just need to experiment and find what works for you.

But there are certain things that have proven to promote better sleep for most people...

• Start your bedtime routine about an hour before you actually want to fall asleep.

• Cool down your room so it is not too warm - heating off!

• Turn off screens and other stimulation, including notifications if possible.

• Enjoy a cup of hot herbal tea, hot shower or bath or something warm to relax you.

• Do a brain dump or to-do list for tomorrow to get it off your mind - especially good if you find that your brain is working overdrive at bedtime.

• Read a book.

• Do some gratitude or ‘good things’ journaling to go to sleep with a positive mind.

• Do a few gentle stretches or yoga moves.

• Listen to relaxing meditation or music - or pray if that's your thing 😊

It can be hard to incorporate everything at once, so identify what you're doing already that's helping you to sleep, and pick one thing to add in.

I still don't do everything from this list, but I do have a herbal tea, read for 10 mins, journal for 5 mins, massage magnesium into my ankles and feet (for my joint / covid issues) and listen to a short meditation. I also wear my blue light glasses for the last few hours of my evening.

What helps you relax and sleep better?
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#veganweightlossjourney#veganweightlosstips #eatbetternotless #losetheweight
#veganfit#weightlossishard #veganweightloss #fatlossprogram
#plantbasedweightloss m#weightlossprogram#weightlosssuccess#plantbasedweightloss#losefat#vegannutritionist #healthyhabitsforreallife #veganfitgirl #Vegandiet #veganfitness #loseweightforgood #loseweightfeelgreat #plantbasedprotein #plantbasedweightloss #plantbaseddiet #plantbasednutrition #plantbasedmeals #plantbasedfood #strongnotskinny #mfpjourney

How is your day going? Are you setting yourself up

How is your day going? Are you setting yourself up for a good night’s sleep tonight?!

Now let's talk about proper bedtime habits.

🌙 Go to bed around the same time each night.
🌙 Use dim red lights for bedside lamps instead of blue or white light.
🌙 Avoid looking at bright screens beginning 1 hour before bed. You could try reading, meditation or a puzzle book instead.
🌙 If you work a later shift or have to use electronic devices at night, wear blue-blocking glasses or install an app that filters the blue/green wavelength at night.
🌙 Avoid snacking right before bed or heavy meals 2 hours before bed. You don't want to be digesting a ton of food when you're asleep.
🌙 Create & follow a relaxing consistent sleep ritual or routine (more on that tomorrow!)

There are also additional extras you can do, but it's so important to get the basics right first. Things I like are journalling, chamomile tea, meditations and soundbaths.

Simple stuff above, yet hard to execute when you may already have unhealthy sleep habits. But like I've said before, start small.
There are still things I need to work on! Sometimes I slip back into the habit of having a cup of tea in bed, but I always regret it and notice my sleep is lower quality.

What one thing will you improve on for a better bedtime?

WEEK 2 DAY 3: Elevating your sleep begins with yo

WEEK 2 DAY 3:

Elevating your sleep begins with your efforts during the day. It's not all about bedtime. There are things you can be doing all day long to set yourself up for better sleep at night. Most of it has to do with regulating your circadian rhythm.

☀️ Wake up at a consistent time (or close) each morning.

☀️ Expose yourself to plenty sunlight during the day. I always step out into the garden for 5 minutes as soon as I wake up. I do my long covid breathing exercises at the same time - a good example of habit stacking! What could you do?

☀️ Try to avoid naps later in the day.

☀️ Exercise regularly early in the day. NOTE: this is only if you have the option to do so! If you can only go for a 15 min walk in the evening, of course do that.

☀️ Avoid caffeine in the afternoon. I usually go to bed round 10.30pm, and so I won't drink caffeinated tea after 5pm.

Just these simple tips can dramatically improve your sleep. It is well worth the changes you may need to make in your daily routine.

I recommend starting with one tiny thing and then adding in one more at a time as you get a handle on each one. I can’t wait to hear how it helps you sleep better!

What one thing will you focus on during the day for better sleep at night?
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#wellness #wellnessjourney #wellnesswednesday #wellnesscoach #wellnessthatworks #wellnesslifestyle #wellnesstips #wellnessadvocate #sleepaid #sleeptips #sleephacks #wellnesshacks #sleepsupport #healthyhabits #healthyvegan #healthywomen #healthyweightlossjourney #healthywoman #weightlosswednesday #weightlosswednesdays #veganhealth #healthcoach

Yesterday’s facts were fun and all, but why does

Yesterday’s facts were fun and all, but why does it even matter?
Well, for a lot of reasons! Sleep is crucial for overall health. So much so that when it comes to meeting your goals, poor sleep could be what is holding you back! 😳
We’ll talk more about how to get the best of rest this week.
Do you notice any health symptoms when you are not getting good sleep?
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#weightlosstransformation #losingweight #healthyeating #transformationtuesday

YOU ROCK. No seriously, keep reading. I remember

YOU ROCK.

No seriously, keep reading.

I remember the times before I made the firm decision to get rid of all that junk food out of my diet and lose weight.
Once, I ate so many snacks I felt sick all night.
I wore maternity clothes for 1.5 years after giving birth because I hated my body.
I used food as a reward, for comfort, when stressed, tired or bored. It was my crutch.

One day I saw a picture of myself from 5 years previous, next to a current one, and I was shocked. Where had that woman gone? It wasn't just about the weight. It was about my health, energy levels, self-esteem and binge eating habits.

That kind of kicked my ass into gear, but I still didn't know where to begin. I calorie counted for a while, tried to do exercise regimes that I hated, tried a few fad diets. Nothing stuck because it was restrictive, boring, only helped me in the short-term, and didn't address the root of my problems.

After working with a health coach, I figured things out. Of course it took work on my part. Changing habits, being open to new things... But it was easy than the struggle bus I'd been on for years! I lost that weight, found exercise I loved, meals I enjoyed, and sorted out those crazy food habits.

So what's my point?

If you're working on losing weight, or other food-related goals, then being REALLY truthful with yourself about your habits is a great first step.

Next, are you trying out strategies that will work in the long term? Or are you just googling how to lose weight quickly? Looking at programs like Weight Watchers that have an alluring marketing message, but don't get long term results?

I look at my health journey now and feel proud. I'm also sending you a ton of love, as someone who is still on that journey, trying to make a start. Even if you might have failed or struggled a million times before.

Just making that first step, trying to change one habit, picking yourself back up off the floor, it takes work and realisation. And for that, you REALLY DO ROCK.

"No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying."

So what are you trying to do?
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#weightloss

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Learner Vegan with Katy

About Katy

Katy Malkin is a plant-based weight loss fanatic. She is passionate about helping women lose weight by eating more whole foods – without restrictive dieting!

She lost 40lb and finally reached her ideal weight after years of trying every fad diet going. YOU can eat that slice of cake without guilt, have confidence wearing THAT dress again, and get free from the diet cycle for life!

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