For NPL athlete, fitness professional and fitfluencer Monique Lopes (@MoniqueFit), healthy eating is not about restriction or perfection. It is about building a lifestyle that feels realistic, enjoyable and easy to maintain, even during a busy week.
Her approach is simple: make mindful choices most of the time, prioritise protein, whole foods and hydration, and leave room for the little moments that make life feel soulful.
“Consistency beats perfection,” says Monique. “It’s the small daily choices that lead to big results. Nutrition should empower you, not punish you, and the goal should be to create habits you can maintain for life.”
Monique’s golden nutrition rules
Monique keeps her eating plan simple, wholesome and sustainable by following a few golden rules.
- Prioritise protein. Protein helps keep you fuller for longer and supports recovery, strength and performance.
- Eat the rainbow. Monique fills her plate with colourful fruits and vegetables to add variety, flavour and nutrients.
- Enjoy your food. A healthy lifestyle should feel sustainable, not restrictive. Plan ahead, but make room for the meals and moments you love.
- Choose consistency over perfection. Small daily choices matter more than chasing the perfect plan.
That mindset has shaped the way Monique approaches healthful eating and food prep, both in her own life and in her work with clients.
“Healthful eating and food prep don’t have to be complicated. You don’t need hours in the kitchen or perfectly prepped containers lined up for the week.
“What matters most is being intentional: having healthy basics on hand, planning ahead just enough to avoid decision fatigue and giving yourself flexibility for real life.”
Monique adds that she also thrives on structure during the week, with a more relaxed approach on weekends. “It’s all about balance. The simpler and more sustainable your approach, the easier it becomes to stick to.”
And always remember to hydrate, hydrate, hydrate, says Monique. “Water is essential for energy, performance, and overall health. I love adding Revive electrolytes to my water.”
Meet Monique Lopes
- Lives: Johannesburg
- Qualifications: BA Human Movement Science, Specialised Nutrition
- Occupation: Health Coach and owner of MoniqueFit
- Sponsors: NPL, Eat Naked, Revite
- www.moniquefit.com
- IG: @monique.fit
How Monique shops for the week
Monique keeps her weekly shop simple and intentional. On Sunday mornings, she usually does a bigger shop to stock up on fresh produce, proteins and staples so she feels prepared for the week ahead.
Instead of bulk-prepping every meal, she plans breakfast and dinner, writes a focused shopping list, and cooks a little extra in the evenings so dinner can double as lunch the next day.
Having healthy basics in the kitchen makes it easier to stay consistent on busy days, because it removes one more decision from an already full schedule. She gets most of my pantry staples from Dis-Chem, and loves Woolies for fresh fruit, veggies and proteins.
What’s on Monique’s shopping list?
Weekly staples
- Fresh fruit: Berries, bananas, apples and other seasonal fruits – I live on watermelon in summer!
- Vegetables: Spinach, peppers, zucchini, tomatoes, cucumbers, onions, pumpkin. I also always have frozen veggies in the freezer as backup and for stews or curry dishes
- Leafy greens for salads
- Lean proteins: Chicken breast, lean beef mince, tuna, eggs
- Dairy: Greek yoghurt, cream cheese
- Bread or wraps
- Fresh herbs, lemon, garlic and chilli – I cannot cook without my fresh garlic and chilli
Monthly staples
- Oats
- Rice, pasta and couscous
- Canned tuna
- Nut butter
- Honey
- Olive oil & coconut oil
- Spices and seasoning (paprika, cinnamon, garlic powder, mixed herbs)
- Protein powder (NPL Whey Slim is my fave!)
- Snack bars
- Rice cakes
Monique’s pantry cupboard must-haves
For me, a healthy pantry is all about having the basics that make it easy to put together quick and balanced meals. My must-haves include oats, rice or quinoa and pasta.
I always keep a good stock of canned tuna, nut butters, olive oil, coconut oil and plenty of herbs and spices to add flavour without fuss. A quality protein powder is another staple in my cupboard. And, of course, a few healthier snacks like rice cakes, nuts and my favourite treats (always in moderation).
How Monique cooks and preps healthy meals
I like to keep my cooking simple, quick and flavourful (the Portuguese in me needs flavour). Most of the time, I’ll grill, roast, or air-fry my proteins, then pair them with roasted or sautéed vegetables and a wholesome carb like rice, sweet potato, couscous or pasta – I love pasta.
I’m a big fan of one-pan meals. They save so much time and make clean-up easier! I also love cooking a little extra at dinner so I have leftovers for lunch the next day.
During busier weeks, I lean on my two go-to dishes: mince with rice or my creamy chicken peri-peri pasta. For me, it’s all about preparing meals that are balanced, tasty and easy to stick to even on my busiest days.
- Inside Monique’s fridge: Greek yoghurt, eggs, chicken breast, lean mince, wraps, cream cheese, and lots of fresh fruit and vegetables, such as spinach, peppers, zucchini, and berries.
- Inside Monique’s freezer: Frozen veggies and berries for quick smoothies, extra portions of chicken or mince for busy weeks and a little treat or two, because balance is everything!
Monique’s top food prep tip
My top food prep tip is to “cook once, eat twice”. I’m not a big fan of full-on bulk meal prep, but I always make extra at dinner so that it doubles as lunch the next day. It saves time, reduces stress and makes it so much easier to stay consistent during a busy week. I also believe in going into the week knowing what you plan to cook and when – making those decisions before life gets busy helps the whole week flow better.
Monique’s favourite on-the-go snacks
I love keeping rice cakes with peanut butter and banana slices, boiled eggs or a small tub of Greek yoghurt with berries and granola handy. Protein bars or a simple protein shake are also great when I’m rushing between sessions.
Monique’s approach proves that healthy eating does not have to be complicated. With a stocked kitchen, a simple plan and a flexible mindset, it becomes easier to build habits that support your goals while still leaving room for balance, flavour and real life.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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