For many years, weight loss has been associated with cutting out food groups, eating tiny portions, and relying on sheer willpower to overcome hunger pangs. Yet, experts now say that this approach actually makes it harder to keep the weight off. Foods like avocados, nuts, seeds, full-fat dairy, and dark chocolate have often been labeled as forbidden or ‘fattening’ for those seeking to reduce their waistlines. However, according to an NHS-backed healthy eating plan, it’s these types of ingredients that will keep us fuller for longer and stop us from reaching for ultra-processed snacks.

Second Nature, which uses behavioral science to “rewire” the brain when it comes to what we’ve learned about weight loss, aims to make its users fall back in love with food. Nutritionist Robbie Puddick says: “Nothing is out of bounds on the program, including creamy curries, delicious desserts. Even a glass of wine isn’t off the menu.” By eating three meals a day that are lower in refined carbohydrates and sugar and cooked from whole foods, you’ll feel fuller for longer. Eating regularly can also help stabilize blood sugar, reducing the desire to overeat. “You can lose weight without missing out by eating foods that feel—and taste—indulgent, like cheese and oil (yes, really!). If we restrict or ban foods, this can lead them to feel irresistible and we feel deprived.”

Snacks can also play a part. “If there is a five-hour gap between meals, have a healthy, protein-rich snack,” he suggests. “Choose those high in protein, fats from whole foods, and vegetables, such as tinned fish, yogurt, cheese, or apple slices with nut butter. If we don’t eat enough during the day, this is when the high-calorie foods become more appealing.”

In this exclusive food plan, Second Nature’s registered nutritionists and dietitians have crafted recipes designed to keep you feeling fuller for longer, so you can lose weight without feeling hungry. They are made entirely from whole foods, naturally lower in refined carbohydrates and sugar, and simple to prepare, using similar ingredients to save money and time—a win/win!

Day One

Breakfast: Blueberry Oat Pancakes (Serves 4)

Blend 2 bananas, 3 eggs, 100g oats, and ½ tsp salt. Heat a pan with 1 tbsp butter and cook pancakes in batches. Top with 100g blueberries.

Lunch: Savory Slice (8 Slices, 1 Per Serving)

Preheat oven to 180°C/gas 4. Whisk 6 eggs, 4 tbsp plain flour, 225g grated cheddar, 1x300g tub cottage cheese, 2 chopped courgettes, 3 sliced spring onions, 2 tbsp olive oil, salt, and pepper. Pour into a baking pan and bake for 35-40 mins. Serve with salad or roasted veg.

Dinner: Slow Cooker Beef Bourguignon (Serves 4)

Preheat oven to 180°C/gas 4. Brown 800g diced beef in a slow cooker dish with 1 tbsp olive oil. Add 1 diced celery stick, 3 sliced carrots, 200g sliced onion, and cook for 5 mins. Add 2 minced garlic cloves, 5 thyme leaves, 2 tbsp tomato puree, and cook for 2 mins. Pour in 300ml red wine or stock, season, and cook on low for 7 hours. Without a slow cooker, cook on the hob for 1 hour, add 200g sliced mushrooms, more stock or wine if needed, and simmer for another hour (or 30 mins on high). To thicken, mix 1 tbsp cornflour with water.

Day Two

Breakfast: Yogurt Bowl (Serves 1)

Mix 150g plain Greek yogurt (or dairy-free alternative) with 1 handful berries, 1 tbsp ground flaxseeds, and 1½ tbsp chopped nuts.

Lunch: Smoky Mexican Beans on Toast (Serves 4)

Heat 1 tbsp olive oil, cook 1 diced onion, 2 diced red peppers, and 2 minced garlic cloves until browned. Add 1x400g tin chopped tomatoes, 2x400g drained tins kidney beans, 2 tsp smoked paprika, and ½ tsp cayenne pepper. Cook for 10 mins, season, and mix in 2 handfuls of spinach to wilt. Serve on wholemeal toast.

Dinner: Goat’s Cheese, Pea, and Basil Frittata (Serves 4)

Fry 1 chopped onion and 1 minced garlic clove in 1 tbsp olive oil. Add 1 tsp balsamic vinegar, cook until caramelized, then set aside. Whisk 8 eggs, 50ml milk, 1 handful basil, salt, and pepper. In the pan, cook 1 diced courgette and 250g defrosted peas in 1 tbsp butter for 2-3 mins. Return onion mix to pan, pour in eggs, stir, and cook on low for 5-8 mins. Grill for 5 mins with 100g goat’s cheese on top. Cool, slice, and serve with salad and basil.

Day Three

Breakfast: Toasted Muesli (Makes 10 Servings)

Preheat oven to 160°C/gas 3. Mix 200g oats, 45g coconut, 45g pumpkin seeds, 150g chopped nuts, and 1 tsp cinnamon. Whip 1 egg white (optional), mix with 85g melted butter, and stir into dry ingredients. Spread on a lined tray, bake for 30-35 mins, stirring at 15 mins. Leave in the oven with the door ajar to cool. Store for 1 week. Serve 40g muesli with 100g yogurt and 100ml milk overnight, top with berries.

Lunch: Bean and Tomato Soup (Makes 4 Servings)

Fry 2 chopped carrots and 1 diced onion in 1½ tsp olive oil until softened. Add 2 minced garlic cloves, cook for 2-4 mins. Add 2x400g tins chopped tomatoes, simmer for 25 mins. Stir in 2x400g drained cannellini beans,

Where can I find more recipes for a weight loss meal plan?