Ros Mutch Nutrition

Ros Mutch Nutrition Bespoke nutrition coaching to help you reach your goal.
1-2-1 coaching to help with fat loss, weight loss, pre, during and post pregnancy nutrition, etc

22/07/2026

With over 40g protein and 9g fibre, this lunch will keep you full for hours.
Stop falling for foods that have protein slapped on the label. The high protein pittas only have 0.5g more protein than these regular ones, so save your money and go with the standard ones.
Cook half a pack (150g) of chicken and add to the pitta with a sauce of your choice and a large salad.
Over 40g protein
9g fibre
470 calories

19/07/2026

I haven’t tracked calories for years but I remember how confusing and time consuming it felt when I did.
The problem is, it’s just 1 method, it’s not the ONLY method as it’s often pushed by coaches.

It’s an educational tool so let’s keep that in mind. You won’t have to use the app every day for the rest of your life.
Some tips to help:

Work out your calories independently of the app.

Use a calorie range. It’s a waste of time and effort trying to hit a single number on the head. You’ll still be in a deficit with the range, but it allows more flexibility and you can diet on the highest number of calories possible.

Don’t eat back your exercise calories. We’ve accounted for them when we calculate your calorie range. Eating them
back keeps you at maintenance.

Plan ahead. Don’t wing it. Log your meals in advance, that way you know what you’re having and there’s less chance you’ll go over your calories.

Track the entire week. There’s no point tracking Monday to Friday and forgetting about the weekend.

Track everything. That coffee you have every day can have between 80-200 calories. That counts!
The biscuit at the hairdresser, the leftovers you’re eating from the kids plates, the bites, licks, nibbles and tastes all add up.

Overestimate your calories if you eat out . Some info is availability on restaurant menus but if it isn’t, always estimate higher. Meals out have more calories than you’d make at home.

The only macro you need to be concerned with is protein.

Remember, even if you choose not to log it, it still counts. Your body is the best food diary you’ll ever keep.

If you don’t have a copy of the free guide but you’d like one, comment ‘free’ below and I’ll send it over.

16/06/2026

A quick,easy, tasty and nutritious meal for the nights you feel like heading for a takeaway....but also want to stay in a calorie deficit.
Serves 2
300g chicken breast diced
1 large onion sliced
2 tsp curry powder or chilli powder
2 tsp cumin
80g broccoll
1 large carrot thinly sliced
2 tbsp sweet chilli sauce
2 tbsp soy sauce
60g peanut butter
100ml coconut milk
Salt and pepper to taste

14/06/2026

How big should your calorie deficit be?
Let’s assume your total daily energy expenditure (TDEE) is 2000 calories.
To lose fat, I give clients a range to deduct from this of 300-500 calories which means your deficit range would be 1500-1700 per day or you can split that allocation as you wish over the week… because fat loss happens over the week not just day to day.

Hunger is the down side to dieting . This is where food choices become important to minimise hunger in a deficit.

Diets often get blown or run in to trouble when people feel like they’ve gone over their calories for the day but remember , you could still be in a deficit if you’ve eaten 1900 calories per day, it’s just a smaller deficit.

Understanding that calorie deficit (energy balance) is the basic principle of fat loss is very important not only for fat loss but for keeping it off.

08/06/2026

You have fat!
You are not fat!
You can get rid of it.

When we want to lose body fat we have to tap into it as an energy source.
If less energy is coming in from food and drinks our body still needs to make up the shortfall so body fat is used.
Make good choices this week and stay tuned for methods we can use to create a calorie deficit ( the energy shortfall).

07/06/2026

Calories.
Units of energy our body uses daily.
We need a certain amount to keep us alive.
We use them in daily activity like walking, brushing out teeth, cutting the grass etc
We need them to help us digest food.
And we use a small amount when we exercise.

We consume them in food and drink.

When our body uses more energy than we consume it gets the shortfall from our body fat stores. This is how we ultimately lose fat.

Online calculators can be a great way to see how many calories your body requires and uses each day but please don’t overestimate this. You may go to the gym or classes every day but you may be sedentary outwith this so you’re burning a lot less than you assume… regardless of what your activity tracker tells you.

Once we’ve worked out your total daily energy expenditure we deduct 300-500 calories from this to give your deficit range.
If you’re unsure where to begin or would like me to check this for you, drop me a message.

24/05/2026

It doesn’t matter if you’re male or female.
If you’re 20 or 80.
The mechanism by which we lose body fat remains the same, and especially so for women in perimenopause.

The problem is, this demographic are being sold so many useless supplements and huge amounts of misinformation.
Many women have dieted all their lives but never reallly understood how fat loss is achieved or how to keep it off.
Once we understand this and stop looking for miracle fat loss pills and portions or flat stomach workouts, we become free from fad diets.
You don’t have to count calories to lose fat but you have to understand that calories count!

I’ll discuss the many methods we can use to achieve a calorie deficit over the coming days.

Thank you so much to Miss Stephen from Meethill School, Peterhead, for inviting me to chat with her P4 class this aftern...
19/05/2026

Thank you so much to Miss Stephen from Meethill School, Peterhead, for inviting me to chat with her P4 class this afternoon who have been learning about the human body.
They shared what they’d learned about digestion and we discussed what food gives our body.

They were great participants during the food tasting and asked so many great questions from ‘what’s the healthiest food you can eat’ to ‘what would happen if we just ate chocolate all day’.

We got their brains 🧠 working hard to come up with fruit and veg with the same letter as their first names.

They’ve also made a fantastic organ display in their class too 🌈.

Thank you to every one of them for listening so well.
I hope you enjoy the rest of your project.

17/05/2026

I see this every week. You’ve been so ‘good’ and stuck to your diet yet when you step on the scales and they go up you think you’ve gained body fat, so what’s the point in trying!
You haven’t gained fat but conventional weight watcher diets haven’t educated you to understand this, because the scales is all they make you focus on.

Listen to find out what’s really happening and follow along for an education in nutrition and fat loss.

Let’s move past wanting to be lighter and focus on becoming healthier, stronger and fitter!

Address

48 Newton Road, St Fergus
Peterhead
AB423DD

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

+447786022847

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