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

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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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

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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

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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

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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

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14/08/2026

Training twice a day? Your nutrition needs to work twice as hard 🏃‍♂️⚡

Double sessions, especially when you’re training for HYROX, place a much bigger demand on your body than a single workout. If you’re constantly feeling flat, struggling to recover, or running out of energy, your fuelling could be the missing piece.

Here’s a simple guide👇

🥣 4 hours before: Complex carbohydrates for sustained energy.

🍌 1 hour before: Simple carbohydrates for quick, easy-to-digest fuel.

💧 During training: Water + electrolytes to stay hydrated and maintain performance.

🥤 After training: A protein-rich meal or shake with at least 20g of protein to support recovery before your next session.

Then it’s time to repeat the process before your second workout. 🔄

Training harder isn’t always the answer. Sometimes you just need to fuel smarter.

If you’re training for HYROX or doing double sessions and want a personalised fuelling plan, book your 1:1 consult online 🍋

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

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Address

18 Kloof Road

8005

Telephone

0762718052

Website

https://www.ashthedietitian.co.za/

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