Ash The Dietitian

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Ash The Dietitian Hi my name is Ashleigh Solomon and I am a registered dietitian.

This page will bring you regular health, nutrition and exercise content by making food part of your daily diet and making exercise part of your daily life

Trying to hit 180g+ of protein and 25g+ of fibre a day without spending hours planning your meals? We can do that for yo...
09/09/2026

Trying to hit 180g+ of protein and 25g+ of fibre a day without spending hours planning your meals? We can do that for you. 💪

Here’s an example of what a simple day of eating from could look like:

🌅 Breakfast: 100g Futurelife High Protein Porridge
🥩 Morning snack: 50g Lean biltong + fruit
🍗 Lunch: 200g Woolworths Moroccan Lentils + 150g Moroccan Chicken + Asian slaw
🥛 Afternoon snack: Woolworths Protein Milk + fruit
🥩 Dinner: 160g Sweet potato + 100g broccoli + 150g lean steak

That gives you approximately:

📊 1,607 calories
💪 183g protein
🌾 34g fibre

No complicated recipes, no endless meal prep, and no wondering what to eat next.

If you want us to put together a meal plan around your protein, fibre and calorie targets, book your 1:1 consultation online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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What’s for dinner? Already sorted. 🍽️If you’re tired of getting to 5pm and having absolutely no idea what to make, this ...
03/09/2026

What’s for dinner? Already sorted. 🍽️

If you’re tired of getting to 5pm and having absolutely no idea what to make, this is exactly why I created the subscription service.

This week’s 5 dinner ideas are planned for you in under 5 minutes, so you can spend less time figuring out what to cook and more time actually enjoying your meals.

You’ll get:
🥘 Balanced, family-friendly recipes
🛒 Done-for-you shopping lists
📊 Nutritional information for every meal
💡 Fresh meal ideas so you’re not eating the same thing on repeat

All made with everyday ingredients and designed to actually work in real life.

Want dinners planned for you? Comment “Subscribe now” and we’ll send you the direct link 📩

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02/09/2026

Which protein drink is actually worth buying? 🥛

They can look pretty similar on the shelf, but once you compare calories, protein and price, there are some big differences.

Here’s the breakdown:

🥛 First Choice Balance
117 cals | 15g protein | R21.99

🥛 First Choice Recovery Milk
166 cals | 21g protein | R24.99

🍫 Super M X USN
197 cals | 22g protein | R24.99

🥤 WOOLWORTHS SA Protein Drinking Yoghurt
232 cals | 15g protein | R26.99

🥛 Parmalat Protein Milk
173 cals | 20g protein | R32.99

🍫 WOOLWORTHS SA Chocolate Protein Milk
249 cals | 28g protein | R36.99

🥛WOOLWORTHS SA Unflavoured Protein Milk
186 cals | 25g protein | R36.99

💪 First Choice Max Milk
168 cals | 27g protein | R39.99

🥛 Barebells Protein Milkshake
191 cals | 24g protein | R59.99

So which one is “best”? It depends on what you’re looking for.

🏆 Highest protein: First Choice Max Milk
🔥 Lowest calories: First Choice Balance
💰 Best value for protein: First Choice Recovery Milk

💬 Want more info on one of these? Comment the drink you’re interested in below and we’ll send you the full breakdown directly!

Save this for your next grocery shop 🛒

If you want more realistic grocery comparisons and nutrition support, book your 1:1 consult online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

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28/08/2026

These protein staples could earn you up to 75% back in Discovery Miles 💚

If you’re a Discovery Vitality member shopping at Checkers | South Africa, these Vitality-approved protein sources could help you hit your protein goals and earn rewards on your grocery shop.

🧀 Low Fat Cottage Cheese with Chives (Chunky)
11g protein | R44.99
💰 Earn back up to R33.74 in Discovery Miles

🥣 Greek Delight Fat Free Yoghurt
15g protein | R57.99
💰 Earn back up to R43.49 in Discovery Miles

🦐 Seafood Mix
16g protein | R99.99
💰 Earn back up to R74.99 in Discovery Miles

🐟 Swordfish Portions
22g protein | R139.99
💰 Earn back up to R104.99 in Discovery Miles

🥩 Extra Lean Beef Mince
24g protein | R97.49
💰 Earn back up to R73.12 in Discovery Miles

🍗 Free Range Chicken Breast
31g protein | R107.99
💰 Earn back up to R80.99 in Discovery Miles

*Nutritional information accurate to the serving size.
*Prices accurate to 5 August 2026. Discovery Miles rewards shown are based on the maximum HealthyFood benefit of up to 75%. Actual rewards depend on your Discovery Vitality status and qualifying purchases.

Healthy eating doesn’t have to cost more. If you’re already buying these protein-rich foods, you could be earning rewards at the same time.

Comment “Vitality” below and I’ll help you get the most out of your grocery spend 📩

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24/08/2026

You’re probably choosing your yoghurt for the wrong reason 👀

The “healthiest” yoghurt isn’t always the best choice. It all depends on what you’re trying to achieve.

Here’s a simple guide:

🥛 Calorie conscious:
Fat-free plain yoghurt - 57 cals | 5g protein per 150g

💪 Protein focused & calorie conscious:
Gourmet Greek Low Fat Yoghurt - 79 cals | 14g protein per 150g

🥄 Easy protein hack:
Fat-free plain yoghurt + 1 scoop protein powder - 191 cals | 30g protein per 150g

🥥 Higher calorie option:
Double Cream Coconut Yoghurt - 179 cals | 5g protein per 150g

🍓 Flavoured full cream option:
Flavoured Full Cream Yoghurt - 141 cals | 4g protein per 150g

*Nutritional information accurate to the serving size.

Instead of asking, “Which yoghurt is the healthiest?” start asking, “Which yoghurt best matches my goal?” That’s when making healthier choices becomes a whole lot easier. 🙌

If you want help choosing foods that fit your goals, book your 1:1 consultation online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

⸻

21/08/2026

Peptides are getting a lot of attention lately… but what are they really? 🧬

Simply put, peptides are small chains of amino acids or “mini proteins” that play different roles in the body.

Some, like collagen peptides, have good evidence behind them. Others are still being researched, and some are sold online without strong evidence or proper regulation.

That’s why it’s important to know the difference.

Peptides aren’t magic. A protein-rich diet, consistent training, and good recovery will always be the foundation. 💪

If you’re not sure which supplements are worth your money, book your 1:1 consultation online so that I can guide you 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

⸻

Imagine opening your inbox and already knowing exactly what’s for dinner this week 😍🍽️That’s what hundreds of my subscri...
20/08/2026

Imagine opening your inbox and already knowing exactly what’s for dinner this week 😍🍽️

That’s what hundreds of my subscribers get every month...

🥘 New meal ideas twice a month
🛒 Woolworths & Checkers shopping lists
📊 Full nutritional information
🍫 Sweet treats included
⏱️ Meals you’ll actually want to make again

Healthy eating becomes a whole lot easier when the planning is already done for you.

Swipe through for a few of this month’s recipes 🤤

Comment “Subscribe now” and we’ll send you the direct link 📩

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18/08/2026

The problem usually isn’t that you’re snacking, it’s how you’re snacking 🍿

A handful here, a bite there, something sweet after lunch - before you know it you’ve eaten far more than you realised.👀

That’s why I LOVE the snack box method.

At the start of the day, portion out your snacks and stick to what’s in the box. It takes the guesswork out of snacking and makes it much easier to stay on track without feeling restricted.

One of my favourite combinations 👇

🍫 Sweet: Chocolate Hot Cross Bun
130 calories

🥩 Salty: Biltong Snapsticks
110 calories

🥒 Crunchy: Multigrain Seaweed Chips + Cucumbers & Reduced Fat Hummus
150 calories

Snack box total:
📊 390 calories

You don’t need to stop snacking, you just need to snack with intention. 🙌

If you’re looking for realistic strategies that fit your lifestyle, book your 1:1 consultation online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

⸻

17/08/2026

Your protein is only half the meal 🍽️

Adding the right side can make your meal more satisfying, boost your fibre intake, and help you stay fuller for longer.

Here are some of my favourite low-calorie sides from WOOLWORTHS SA👇

🥬 Steamed Beetroot Wedges - 57 cals per 110g
🌿 Cauliflower Rice with Herbs - 57 cals per 80g
🍆 Ratatouille - 61 cals per 100g
🍠 Creamy Sweet Potato & Pumpkin Mash - 81 cals per 125g
🌽 Roasted Mexican-Style Corn Mix - 83 cals per 80g
🥔 Green Beans, Potatoes & Roasted Pumpkin - 111 cals per 175g
🫛 Edamame Beans in Pod - 119 cals per 100g
🍚 Mexican Style Savoury Brown Rice - 142 cals per 100g

*Nutritional information is accurate to the serving size.

Building a balanced plate doesn’t have to be complicated. Start with a good source of protein, add one of these sides, and you’ve got a meal that will keep you satisfied for longer. 💪

If you need help building balanced meals that suit your goals, book your 1:1 consult online 🍋

📲 076 271 8052
📧 [email protected]
🌐 www.ashthedietitian.co.za

⸻

Address

18 Kloof Road

8005

Telephone

0762718052

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