Losing Weight Whilst Still Eating As A Family

Sometimes the biggest challenges facing us when we're trying to lose weight are the ones that i'd say are life challenges.

Like making sure you've done your 'big shop' and have every bit of food you need in your cupboards or fridge to stay on your meal plan

Or looking at your diary for the week ahead and making sure that on the days when you're literally flying from meeting to meeting, client to client or job to job that you know how to get through it without gorging on sugary foods and treats just to get your through to the end of the week.

Another challenge, and this one is hugely important, is when you're trying to stick to your diet but can't eat with your family. You're making completely seperate meals in attempt to stay to plan whilst your family eat their regular food.

You stick it out for a while, but it's no fun when you're making different meals all the time and feel segregated at meals times.

So what do you do?

Introducing Calorie Back Loading

​Here's the thing, 

You don't have to make your meal with your family different or less enjoyable if you work a little harder on the meals that come before your evening meal. 

And in fact, you can still include most of your favourite family meals and still be in the calorie deficit you need in order to lose weight and body fat.

So here's how you do it.

Make your breakfast, lunches and snacks higher in lean proteins and lower in both carbohydrates and fats so that you can 'save' those calories till later 

Side note : this isn't a plan that means you can overeat and not put weight on, because you will if you still eat too much. It's a plan to save most of the calories you're going to be eating for the time where you'd rather eat them.

And it means you can still eat the following family meals and enjoy losing weight as you go.

The tradional family meal, Cottage Pie

Chicken Fajitas, anyone?

Who doesn't love a roast?

You can include other foods like

  • Curries
  • Stir Fry's
  • Spaghetti Bolognaise
  • Pasta Bakes
  • Homemade Fish and Chips
  • Casseroles
  • Risottos
  • Linguine's
  • All types of homemade wraps, 'kebabs' and skewers
  • Hot pots
  • Fish Pies
  • 5% Fat Burgers
  • Pitta Pizza's
  • Chilli's 
  • Burritos
  • plus more!

Now, your meal plan will still need a little individualization depending on your weight, level of muscle mass, activity level, current calorie intake but you can use a similar template to the one below;

M1. Greek Yoghurt Protein Mousse or Omlette with 1-2 Eggs, 1-2 Egg Whites and Vegetables (GY and Protein Powder Mixed in a bowl - try it!)

M2. Cajun Chicken Salad

M3. Snacks - Banana, Apple, Deli Meats

????️‍♂️????‍????‍????‍???????????? M4. FAMILY MEAL ????️‍♂️????‍????‍????‍????????????

Now, no meal plan is ever perfect and always takes time to adjust your habits and behaviours and requires time to build consistency so make sure you develop the system that works for you!

This way you can keep EVERYONE happy whilst you stay committed to your plan

To achieve results like these.....

No need to segregate yourself from your family, just to lose weight.

Structure your food, organise your meals and more importantly enjoy the process of seeing the results that you want.

Yours in health,


Chris Mason