My Dietary Checklist Fitness Fondue Chloe Madeley Features

My Dietary Tick List

With so much conflicting diet advice out there, planning your body transformation can get pretty overwhelming.

Don’t worry, it’s not just you. Even I have to sit down and write a check list every now and then, simply to remind myself what the dietary fundamentals are, and to make sure I am implementing them daily.

I realise that over 5 years into my ‘journey’, this knowledge is a long term amassment that not everyone has yet, and so I wanted to share my tick list with you all…


When it comes to any kind of body transformation, your diet should always be your number one priority. I have said it before and I will say it again, UNLESS you are genetically gifted, you will not get anywhere if your diet is not 100% ON POINT and 100% CONSISTENT.

  1. Keep your food clean. I don’t care if people hate that term and or hate the meaning. You know what it means and YES it IS important. EAT CLEAN.

2. Protein and veg need to be the staples of every single meal that you eat. Remember this if you’re ever in dietary doubt. Protein and veg will never do you wrong.

3. Small additions of carbohydrates like fruit, oats, rice or potato should be had pre and or post workout ONLY.

4. The rest of the time, stick to small additions of fats such as oily fish, avocado, eggs, nuts, nut butters or oils.

5. If you are counting calories, make sure you are STARTING at a deficit of at least -10% calories from your TDEE. For example, if your TDEE is 2000kacals, START by -200kcals, equalling 1800kcals, daily, for at least 2 weeks, before then reassessing according to your results. If you plateau at a low number, you need to stop deducting and look at your macros and or cardio output.

6. If you are tracking macros, make sure your split is predominantly protein, secondary carbs to allow for your veg and pre and or postworkout carbs, finally fats to accommodate the rest of your meals.

7. If you are carb cycling, make sure you are STARTING on 3 days low, 1 day high, for at least 2 weeks, before then reassessing according to your results. NEVER have a high carb day less than 1 day a week if you are training hard as your muscles, hormones and metabolism need the refeed in order to keep progressing. On low days, try to have an equal split of protein and fats, leave enough room for veg daily as your body needs the fibre. On high days, try to have an equal split of protein and carbs.

8. Only have a cheat when you see progression in the mirror / on the scales, and then get right back on track.

9. Make sure you are drinking at least 4 litres of water daily.