If you’ve already read our deep dive into Carol Malia’s inspiring transformation, you know she didn’t rely on fad diets, pills, or extreme regimens. Carol’s journey is refreshingly relatable — grounded in real food, mindful choices, and the occasional craving for “a lovely rustic, artisan loaf.”
So, what exactly does Carol Malia eat to maintain her healthy weight and energy? Let’s break it down.
🍽 A Diet That Fits Real Life
Carol’s plan is what many of us aspire to: balanced, simple, and sustainable. She’s not counting every calorie or cutting out entire food groups — she’s just making smarter choices, most of the time.
“As for other meals, I’ll cook Sunday lunch and just not have the roasties or the Yorkshire puds.”
It’s a small but powerful change — enjoying the family meal without overdoing the starch-heavy sides. That’s Carol’s approach in a nutshell: enjoy life, but edit the plate.
🥣 Breakfast: Light, Fresh, and Filling
- Weetabix with yoghurt and loads of fruit – this gives her fiber, protein, and natural sweetness.
- Toast with ham or smoked salmon – a classic protein-rich option to keep hunger at bay all morning.
The key here is variety and balance. Carol doesn’t deprive herself; she just skips the processed sugar-laden stuff and keeps it satisfying.
🥗 Lunchtime and On-the-Go: Protein Power
If you ever feel lost during busy workdays and turn to vending machines or drive-thrus — Carol gets it. Her solution? A well-packed bag of healthy, high-protein options like:
- Chicken
- Eggs
- Ham
- Fresh fruit
These choices keep her full, fuelled, and focused — no post-lunch crashes or regrets.
🌿 Salad Done Right (and Still Tasty)
“With salads I’ll have a dressing of red wine vinegar, no croutons or cheese – it sounds boring but you can get by.”
No creamy dressings, no extras — just lean, green, and vinegar-clean. The focus is on nutrient density over empty calories.
🍬 Beating Cravings (Without Breaking the Rules)
Carol knows the reality: cravings happen. But instead of resisting until she gives in, she replaces:
- Crisps? Replaced with seaweed thins.
- Sweets? A treat of plain yoghurt with honey, nutmeg or cinnamon, and fresh fruit.
This is one of the most important takeaways: it’s not about never enjoying food — it’s about retraining the palate to love healthier alternatives.
🥖 Yes, She Misses Bread — And That’s Okay!
“I do miss eating bread – a lovely rustic, artisan loaf.”
This little line is everything. It shows that Carol’s not superhuman. She has cravings. She misses the comfort foods too. And yet, she makes the conscious choice — most days — to stay on track.
💡 Lessons You Can Steal From Carol’s Plan
Carol’s diet plan isn’t about restriction — it’s about intentionality. Here’s what we can take from her:
- ✅ Choose lean proteins for energy and fullness
- ✅ Ditch the high-carb extras (like roasties or croutons)
- ✅ Stay prepared with healthy snacks when on the go
- ✅ Indulge smartly — yoghurt, fruit, spices, and whole food swaps
- ✅ Allow yourself to miss certain foods, but don’t let them derail your goals
🌟 Final Thoughts: If Carol Can Do It, So Can You
Carol Malia’s diet plan is realistic, not rigid. It’s a lifestyle shift — not a temporary diet. It’s about building a healthy relationship with food that includes flexibility, self-awareness, and a bit of grace.
Whether you’re just getting started or looking for a better way to eat without going extreme, Carol’s approach proves one thing:
“You don’t need to be perfect. You just need to be consistent.”
So go ahead — swap the crisps, prep that fruit, pack that protein. You’re closer than you think.
