The Freedom Diet

The Freedom Diet guarantees weight control success. To lose weight, I'd advice a max 500 kcal daily deficit (or 10-20% reduction in calories). You can find out how many calories you need in a day here. Every single working diet out there is based on a caloric deficit. Might as well eat the foods you truly enjoy as you won't achieve long term success following someone else's monotonous, strict food plan.


Freedom Diet example meal plan for you to get started with:

Freedom Diet example meal plan

Healthy pantry 101

  • Olive oil
  • Chopped tomatoes, tinned
  • Herbs & spices
    • Salt
    • Pepper
    • Cumin
    • Ground coriander
    • Turmeric
    • Garam massala
    • Basil
    • Chilli flakes
    • Oregano 
    • Thyme
    • Curry powder
  • Pasta *wholewheat is healthier - higher fibre
  • Rice
  • Tortilla wraps
  • Beans & pulses (tinned are ready to use without prep)


  • Peas
  • Spinach

Kitchen essentials: 

  • Large non-stick oven proof frying pan
  • Deep sauce pan 
  • Spatula (silicone moves the food around best)
  • Ladle
  • Sharp knife - 1 chef’s knife, 1 small
  • Knife sharpener
  • Chopping board
  • Hand blender

Label what’s in the freezer. Use glass containers & food bags

Make a shopping list - plan what you’re eating

Rule for selecting meat: Choose local, low fat quality meats that haven't been processed.