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Healthy Fresh Meals


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LowCal Meals Delivered Dublin

Great Tasting Meals Delivered To You

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WIN A YEARS FREE FOOD

Posted on 1 October, 2021 at 9:50 Comments comments (313)

VOTE FOR US IN THE HEALTHY SECTION OF THE JUST EAT NATIONAL TAKEAWAY AWARDS 2016 AND YOU COULD WIN A YEARS FREE TAKEAWAY  VOTE HERE 

10 TIPS TO HELP YOU STAY ON TRACK OVER EASTER

Posted on 3 April, 2021 at 5:55 Comments comments (139)

You can still enjoy chocolate over Easter without the sugar highs and lows and tighter jeans.

Follow my tips to enjoy Easter without feeling like you’ve overdone it.



1. WAIT UNTIL EASTER SUNDAY TO EAT THE CHOCOLATE

Even though it’s difficult to walk into any supermarket or shop without being surrounded by Easter Chocolate, be strong and walk on. Not to mention the generous aunts, uncles, grandparents and friends that might call with lovely Easter Eggs. However Easter Sunday is one day of indulgence, not three months or three weeks or even three days. Make a rule with yourself that you won’t eat a single Easter Chocolate until the Easter Sunday. However do not depair if you started making your way through the very tempting chocolate, read on you can still get back on track easily.





2. CHOOSE SMALLER EGGS

Instead of choosing the biggest egg, try buying just a few individually wrapped little ones. To give you an idea, a 200g Lindt Milk Chocolate Bunny contains 1088 calories.

So to put that into perspective the average daily calories for a man is 2,500 Kcal and around 2,000 Kcal for a woman.

Once you take a nibble from an ear it can be difficult to stop. So opt for smaller individually wrapped treats.





3. GO FOR QUALITY NOT QUANTITY

Make the decision to pay more and purchase a smaller amount of artisan chocolate rather than the mass produced variety. The better the chocolate, the more you’ll savour every mouthful. When you take time to really enjoy the flavours and textures, it slows down the rate at which you eat, meaning you eat less and consume less calories.





4. CHOOSE DARK CHOCOLATE

Numerous studies have proven dark chocolate varieties to be packed full of health promoting flavanoids and antioxidants. But there’s another reason to opt for dark this Easter: it could suppress your appetite. In a Dutch study published in a 2010 issue of medical journal, Regulatory Peptides, it was found that young women who ate or even smelled dark chocolate had a decreased appetite. So make the wiser choice this Easter and choose dark over milk ideally 70% coaco or more. Have you tried dark chocolate and raspberries? They are a delicious combination.




5. MAKE IT A HOMEMADE EASTER

Making Easter Eggs yourself, why not have a homemade rule, where all Easter treats in the house must come from the kitchen. Buy chocolate moulds available in craft shops or sometimes Aldi have these moulds and make your own - what a treat! It doesnt have to be just eggs you make even a nice homemade chocolate recipe that you love the sound of.





6. BALANCE YOUR CALORIE INTAKE

If you’re going to indulge in a bit of chocolate, try to balance out your calorie consumption by having smaller and lighter meals throughout the day. Either reduce your portion sizes slightly or substitute one meal for another (eg. swap a sandwich for a high protein salad just like Low Cal Meals Delivered Wholesome Chicken Salad pictured), or go without something you would normally eat that's not nutritionally necessary to your day (eg. your regular morning latte).





7.KEEP LEFTOVER CHOCOLATE OUT OF SIGHT AND OUT OF MIND

Even though they look pretty, if you place a big bowl of brightly coloured chocolate treats on the kitchen table, you will struggle to resist them! Keep them in the top shelf of the cupboard, out of sight.



8. EAT REAL EGGS

Instead of easily inhaling foil-wrapped variety chocolate eggs, celebrate Easter morning by making real eggs for breakfast.

In a study from the Rochester Centre for Obesity in the USA, 30 overweight women ate either two eggs (Protein) OR a bagel-based (Carbohydrate) breakfast, containing the same amount of calories.

Researchers found that the women who'd eaten eggs felt less hungry and consumed less calories than the bagel-eating group over the next 36 hours. So, starting the day with real eggs may prevent you from munching on the chocolate variety later in the day! Or if you have had your recent delivery from Low Cal Meals Delivered with the fritata breakfast or the scrambled eggs and turkey patty you are a step ahead.




9. RETURN TO NORMAL EATING BY TUESDAY

The Easter weekend is four days long, so keep your festivities to just those four days and return to your normal eating foods by Tuesday. Make a rule that you will not consume another Easter egg once the Easter Monday is over and stick to it. Take leftover treats to friends, extended family or (even better) to work.


10. MAKE EASTER HEALTHY FOR THE WHOLE FAMILY



One of the joys of having small children is to be able to hide Easter eggs throughout the garden for your little ones to find. But there’s nothing that says all of these eggs need to be chocolate. Why not hide Easter themed toys or hand painted wooden eggs. You could take the focus off chocolate by talking about the Easter bunny and the food he enjoys eating – carrots, celery, etc. As long as you’re spending time together and having fun, they won’t feel like they’re missing out.




ARTICLE WRITTEN BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.





Happy New Year

Posted on 31 December, 2020 at 11:55 Comments comments (309)

Wishing all our customers a happy healthy new year. 

We are back delivering our healthy lowcal meals so get your orders in early and stick to them new years resolutions. 


New Menu Items

Posted on 11 December, 2020 at 0:35 Comments comments (44)

Check out our new weekly menu items, and more coming soon. We love your feed back so let us know what you like and what you dont, and if there is something you think we should do send through your suggestions and you may see your dish on our menu. 

Get Wedding Ready

Posted on 10 December, 2020 at 6:00 Comments comments (0)

Got a wedding coming up? we get it!.

You want to look and feel your best on the big day. But that doesn't mean you should go crazy with the pre-wedding dieting and weight loss. Instead, simply focus on developing healthy eating habits—without going overboard.

Why not try out our 5 weeks for the price of 4 offer to get you on the right road to your best wedding self.

So weather your walking up the isle or watching with a smile we have meal plans that are sure to help you to get to your best wedding self. 

Why not take  some before pictures and send us pictures of the big day and we will put you on our weightloss wall of fame. 

Best foods to build lean muscle

Posted on 9 December, 2020 at 17:15 Comments comments (617)

You can increase your muscle-building potential by adding these 5 nutrient-dense foods to your diet. Pick your favorites, or follow our one-week muscle-building plan, and make your calories work for you. 

1. BEEF (FROM GRASS-FED CATTLE)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

2. BEETS

A good source of betaine, also known as trimethylglycine, this nutrient not only supports liver and joint health, but also has been shown in clinical research to increase muscle strength and power.

3. ORANGES

Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

 

4. CANTALOUPE

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

 

5. COTTAGE CHEESE

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

 

Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.


FAST WEIGHT LOSS

Posted on 7 December, 2020 at 17:10 Comments comments (601)

With the gorgeous sunny weather we currently have, I know for one, it certainly got me thinking about summer, summer clothes and shifting those unwanted few extra pounds.



We can turn to panick mode, and look for fast results, however If it sounds too good to be true, then it usually is – and in the case of weight loss products and plans, it sounds too good to be true then it more than likely is.

Let's look at some of the scams and fads designed specifically to target our desires and fears.


  • “No exercise or dieting needed!”
  • “Drop a dress size in a week!”
  • “Lose 21 pounds in 21 days!”
  • “Double your weight loss with our miracle pill!”
  • “Wrap, and watch the inches melt!”
  • “Absorbs fat!”


You have likely seen these claims too.

The top scams and fads that I see regularly in my social media or email are:

  • Body wraps
  • Meal replacement shakes
  • Fat blocking pills
  • Herbal supplements
  • Weight loss coffees/teas and juices


Meal replacement shakes: I have worked one to one with clients where they have occaisionally admited the thought of not having to cook, or think about food – sounds very appealing. Which is exactly why I love working with Low Cal Meals Delivered as they offer the healthy solution to this very problem!


Let's look at the nutritional content of meal replacement shakes, sugar or sweeteners, tend to be the first ingredient on the list of ingredients; they are designed to give a quick burst of energy so the user feels great…and then need another one a few hours later to keep going, leaving blood sugar levels unbalanced and nicely lines the pockets of the sellers and manufacturers.


Then you have the ‘pills that make you poo your pants’…not a marketing claim, but a rather nasty side affect. Consuming anything that changes the way in which your body metabolises food leads to all sorts of issues – bloating, gas, diarrhoea and the inability to control your body.  Not only do they cause all sorts of unpleasantness, but an important health risk is that they can prevent your body absorbing our fat soluble vitamins, Vitamin A, D, E & K.

With herbal ‘diet’ teas and weight loss supplements the main ingredient in many diet teas is caffeine, a diuretic which leads to water loss. So you are not losing fat, but water which is later replaced. 

Ephedra, an ingredient in many of these supplements, which has been banned as it was closely linked chemically to speed, or methamphetamine, and caused insomnia, tremors and seizures, high blood pressure, strokes, irregular heartbeat, heart attacks, and even death. Kava is another ingredient which has been banned following links to severe liver injury. 

This is a very scary thought if people are buying weight loss supplements from unknown sources or over the internet.




I get that when we want to shift a few pounds or more that we want to lose it quickly.

We are all limited with our time, life is hard and we want it to be easy.

We are forever being sold stuff to help save time, money, space…and given the choice of a quicker option, it is very tempting.


So save your money, most of these fads and scams come with the caveat that they work well in conjunction with a healthy diet and exercise.


Finally, let’s not forget that most weight issues can stem from emotions and behaviours…how is a pill or body wrap is going to help you address these areas?


Dont waste any more time or money and look at the tasty and nutritionally well balanced meals from www.lowcalmealselivered.ie




Successful weight loss comes down to overall calories in, plus the nutritional quality of food is also important for our overall health, but consistecy plays a huge part in fat loss too.


Enjoy the rest of the Bank Holiday weekend



ARTICLE WRITTEN BY ELAINE BAXTER


 

Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.

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HOW TO: Stick to Your Eating Plan While Travelling

Posted on 6 December, 2020 at 16:45 Comments comments (56)

With summer holidays whether in Ireland or abroad around the corner, it's time to plan ahead to help us stick to our healthier routines.




Let’s face it. We have been conditioned to be a society based on ease and convenience. We have become used to a grab and go mentality when it comes to eating.

Deli sandwiches and hot counters, prepackaged sandwiches and meals and not forgetting chocolate and crisps at every corner without trying to look too hard for it, makes it easiest to eat processed unhealthy foods rather than keep yourself on track. It can feel like the cards are sometimes stacked against you, especially if you spend time on the road for work or travelling.


Though it may at first thought seem daunting to try and travel with food, the reality of it is that not only is it easier than trying to find healthy items on the go, it is the most convenient option there is once you are properly prepared.

If you are travelling by car you can very easily take all of your food with you.

Investing in a good cooler bag that is durable, strong, roomy and keeps food cold for extended periods of time is ideal for travelling. Whether its travel for a weekend, to backpacking,or a day at the office, this will ensure that you should not stray too far from your nutritional goals, especially if we leave it to chance the options that are available to us when travelling which are more likely to be highly processed unhealthier foods.


High Protein Portable Snacks

  • Grab some hard boiled eggs. These make an incredible protein packed snack. If whole eggs do not fit into your daily macros, snack on the egg whites and toss the yolk. Each egg white contains 3.6grams of protein and virtually no fat.
  • Fat Free Greek Yogurt (125g individual pots) – add in 1 cup of berries and a tablespoon of almonds for flavor and texture.
  • Protein Bars – These come in a huge assortment of flavors. They are nutritionally balanced and can keep your energy as a great occasional meal substitute. However choose carefully some are better than others, watch out for the ingredients and nutritional information.
  • Nuts – Cashews, Almonds, Macadamia Nuts, Pecans, Walnuts – all are healthy fats and high in protein. However be careful if travelling on public transport or air planes with nuts for fellow passengers who may have a nut allergy.
  • Protein Shake – Pre portion shaker cups at home, toss them in your bag. Just add water and shake! This is a great way to make sure you meet your protein requirements daily with no hassle. Keep in mind that shakes are a supplement. Your main source of protein needs to come from whole foods.
  • Rice Cakes with Nut butter or Hummus – Rice cakes can satisfy that need to crunch without extra calories, fats or preservatives and are naturally gluten free.


Once you return from your travels don't forget the easiest way to get back on track is placing an order with Low Cal Meals Delivered to ensure you are straight back into eating well balanced tasty meals, ready for you just to take from fridge and heat in minutes.



Travel is inevitable. Don’t let a change to your daily routine get in the way of your nutrition goals. When you learn to incorporate the tips and tricks into your travel, life gets easier. So grab a bag, add your high protein snacks, an easy way to help stick to your healthier eating routine.




ARTICLE WRITTEN BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating. Owner of Food Wise Weight Clinic Enfield Co Meath, Elaine is working with LowCalMealsDelivered to provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.


THE DREADED WEIGHING SCALES

Posted on 5 December, 2020 at 17:05 Comments comments (611)

How much do you weigh, and why?

Something Ive been talking a bit about this week is the fact body weight is about so much more than just fat.

And how muscle, fat, bone, and water all play an important part in what number we see on the scales each week.    



Body Composition

Our weight comes from:


Muscle: 30-55% of body weight

Fat: 10-30% of body weight

Water (not in muscle or fat): 10-25%

Bone: 15% of body weight

Organs, other tissues: 10-15%


Muscle weighs more than Fat



Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest (Sounds like the dream right, but calories while watching TV?) which is why you want to increase and maintain a high percent muscle on your body for both men and women.


Muscle takes up approximately four-fifths as much space as fat.

Two people may be the same

  • age, 
  • height, 
  • weight, but the person with a higher body fat percentage will wear a larger clothes size. 

A lean person with more muscle might weight more than somebody who’s not so lean, because muscle is denser than fat (like iron is denser than water).


Make sure never to confuse “weight loss” with “fat loss” if you’re building muscle at the same time. 


Water Weight

Your body is made of about 50-65% water, so water certainly does account for a large portion of your weight.



You can drop a few pounds quickly by losing water weight and more importantly any type of significant dehydration is unhealthy and not sustainable.


If you are someone who retains water, which can be from

  • Certain medications
  • Carboyhdrates
  • Part of Pre menstral Syndrome
  • Eating processed foods with excess salt and containing MSG
  • Caffeine
  • Alcohol

A couple of things you can do to help your body with water retention are reduce any of the above mentioned in your diet and increase your water intake and ensure half plate of lunch and dinner includes greens, so that your body is more likely to release its excess fluid.



How fat affects Your Overall Weight

Body fat has less density than muscle and bone. It also burns less calories at rest than muscle does.

Measuring Body Weight with Scales Only

This is the reason why we will often not lose any weight despite working out hard and eating well. We jump on the scales and are horrified that we have not lost any weight!

The Dreaded Weighing Scales

But what the scales don’t show is the loss of fat and the growth of muscle. You may have burnt off 3lbs of fat but gained say 2lb of muscle – the scales is showing you have lost just 1lb but in reality, on a weight loss programme what you are trying to lose is fat! So you have actually lost 3lb of fat (even if you don’t know it by looking at the total number on the scales!!). Unless you have a body fat/muscle analysis scales you are not likely to know what your losses and gains are – so the best way of measuring this is by taking both your weight in lbs. on the scales and also taking measurements with a measuring tape.




We all know that person who is slim and seem to be able to get away with eating more, this again has a lot to do with muscle and fat percentages.

So lets compare 2 people,

Person A is very muscular and weighs around 9 stone.

Person B also weighs 9 stone but has less muscle and a higher percentage of body fat. Even sitting side by side all day, doing the same tasks – person A will actually burn MORE calories than person B. The simple explanation for this is that muscle burns fat. If you are more muscular your body will automatically be consistently burning more each hour than a person with less muscle.


If you want to track your weightloss progress I sugguest take measurements on both the scales & with the measuring tape.


DON’T COMPARE YOURSELF WITH OTHERS – EACH PERSON’S GENETIC MAKE UP AND MUSCLE MASS IS DIFFERENT!


How to build muscle

Check out my top tips on how much protein you really need here in my previous blog post

http://www.lowcalmealsdelivered.ie/apps/blog/show/45144085-how-much-protein-do-you-really-need-


An optimal muscle-building diet must contain adequate protein.


For best results, in addition to doing weekly weight training workouts, follow these four nutrition guidelines:

  • Consume adequate protein daily, at every meal, and ensure that you’re consuming a complete protein after each workout.
  • Take in adequate daily calories, free apps like MyFitnessPal can give you a rough guide or seek advice on on your daily adequate calories from someone qualifed in Nutrition.
  • Select whole-food carbohydrate sources like sweet potato or rice sources to also replenish muscle.


LowCal MealsDelivered


Another great option to easily ensure you are obtaining sufficient muscle building protein consistently into your diet daily is to order from Lowcal MealsDelivered.


For example from the Muscle Gain & Recovery Section by choosing

  • Breakfast: Overnight Flavoured Oats 18g Protein
  • Lunch: Cajun Chicken with Cous Cous 40g Protein
  • Dinner: Chilli Con Carne with Rice 58g Protein

Total Daily Protein Intake: 116g Protein


Simply order before 9 p.m. on Thursday evenings to have your weekly meals delivered to your door by the following Saturday or Sunday, or 9 p.m. Monday evening for Wednesday delivery, then simply Heat, Eat and Enjoy.


Most importantly Keep losing weight, keep burning fat, keep building muscle and keep working towards your Ideal Health and Weight Goals!



ARTICLE BY ELAINE BAXTER


Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.


HOW MUCH PROTEIN DO YOU REALLY NEED?

Posted on 4 December, 2020 at 18:05 Comments comments (105)

While most of us are familiar of the importance of protein when it comes to weightloss and muscle gain.

Protein is essential for to every cell in the body: for growth of hair, skin, blood, hormones. Protein is needed for repair and growth and helps us feel full.





I'm a fan of obtaining my protein from food sources, but I do like to add Protein Powder to Green Smoothies for Breakfasts and quick post workout fuel, as great as Green Veg Smoothies are, they are low on protein, this will mean having something like a Green Smoothie for breakfast with added protein powder will help keep me fuller for longer.


My absolute favourite go to breakfast or post workout 'added protein' smoothie which Serves 2:

  • 1 Ripe Avocado, skin and stone removed
  • 1 Courgette
  • 1 Slice Fresh Pineapple
  • 400mls of milk of choice
  • a good handful of spinach
  • 1 tablespoon of Protein Powder (Protein Powders discussed below)
Add all the ingredients, to a high speed blender and blend until smooth. Add to a glass or a bowl and add toppings of choice, I like fresh blueberries, milled flaxseeds, flaked almonds, add whatever you like or whatever you have handy. Trust me this is a super tasty way of getting 4-5 servings of veg and fruit in one sitting!



What is Protein Powder?

Protein powder is concentrated protein extracted from milk or plant based such as Hemp/Rice/Pea/Soya, and then turned into a powder.

Do you Find some Protein Powders hard to digest and cause bloating?

This may not be the case but if so, first step, read the ingredients label on your protein powder, is the 'type' of protein the first ingredient on the list for example whey/hemp/pea etc.

Are there any additives and sweeteners added to your Protein Powders, by switching to a quality plant based protein powder may help reduce bloating you experience. Ask in any health food shop for a quality, broad range amino acid content in a Plant Based Protein Powder. Plant Based Proteins are not complete protein sources, in other words the don't contain all the essential amino acids in other words amino acids the body cannot produce itself. Some Plant Based Protein Powders may combine protein sources such as Pea and Hemp Protein Powders.


Whether you are conscious of including more protein into your daily diet to help muscle gain and/or help weight loss,  it is important to spread your total daily protein intake throughout the day. 


How much Protein do you Really Need?




The minimum daily protein requirement is 0.8g of Protein per kg in body weight, this would be for someone not very active, for example a person weighing 65kg (over 10 Stone who is not very active requires a minimum of 52g of Protein per day.


For someone who is active and depending on the level of activity the daily Protein Requirement ranges between 1.2g - 1.7g of protein per kg of body weight.

Take the same weight of a 65kg person who trains 3-4 times per week, their daily Protein Requirement is 78g to 110g of protein daily.


Types of Protein Powder

1. Whey: Most popular and typically the cheapest available. This is digested fast and effective post workout. Whey is derived from milk, so choose a different option if you have a dairy intolerance.

2. Casein: Is isolated from cows milk, it is broken down by the body more slowly than whey, and can be good to keep those hunger pangs at bay.

3. Hemp: Comes from ground hemp seeds, packed with Viatmin E, Fibre iron and essential fatty acids.

4. Rice: Yep you guessed it coming from ground rice and is easily digested so a good plant based option post workout or if you need to avoid whey.

5. Pea: This is made from yellow split peas.This is a good option to help keep you feeling fuller for linger should you need to or choose to avoid dairy.


Finally obtaining protein from food sources are always better than supplementing but hopefully this guide will help should you choose to add protein powder into your diet.



A great option to easily ensure you are obtaining sufficient daily protein and consistently is to order from Lowcal MealsDelivered.

For example from the Muscle Gain & Recovery Section by choosing

Breakfast: Overnight Flavoured Oats 18g Protein

Lunch: Cajun Chicken with Cous Cous 40g Protein

Dinner: Chilli Con Carne with Rice 58g Protein

Total Daily Protein Intake: 116g Protein

On this LowCal MealsDelivered example of a days food there is no requirement to add protein supplements or any of the high protein meals available on their menu.

Simply order before 8 p.m. on Thursday evenings to have your weekly meals delivered to your door by the following Saturday or Sunday, or 8 p.m. Monday evening for Wednesday delivery, then simply Heat, Eat and Enjoy.


ARTICLE BY ELAINE BAXTER



Elaine is a Qualified Nutritional Advisor, who took the leap from the Financial Services Industry to her passion for nutrition and healthy eating, not always something she has loved she tells us! Working with LowCalMealsDelivered to help provide information to help people improve their lifestyle. Elaine specialises in weightloss and works with clients on a one to one basis to help them achieve and maintain their ideal weight.




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