valentines day weight loss

Valentine’s Day, like most holidays, is associated with food, so whether you’re going out for a romantic meal, staying in and cooking, or being inundated with boxes of chocolate from secret admirers, it’s best to have a strategy in place. Planning ahead helps to avoid falling into unhealthy eating traps, while still making sure you enjoy yourself to the fullest. Here we run through some of the possibilities and offer advice on how to maintain a healthy diet while you’re on your weight loss journey with Phen Caps this Valentine’s Day!

Eating at Home


If you have the time, whole wheat toast topped with poached eggs is a perfect combination of fiber and protein to keep you feeling full throughout the morning after you take your first Phen Cap, plus a side of grilled lean bacon will add a special treat. If you want to get creative and make something a little more romantic, you can use a heart-shaped egg poacher or cut the toast or bacon into heart shapes.

A red berry fruit salad is another great way to start the day. Mix together strawberries, raspberries, cranberries and cherries and top with low-fat Greek yogurt and a heart-shaped drizzle of raspberry jam to add a romantic touch. A fruit smoothie is perfect if you’re in a rush; add 2 cups of frozen strawberries, 2 cups of fresh kale, ½ a cup of plain Greek yogurt, 1 cup of almond milk, 2 tablespoons of coconut oil, and 1 banana and blend until smooth, adding water if you want a thinner consistency. This recipe is enough for two people and will brighten up your mood with its pink color and fruity taste. Additionally, like Phen Caps, it’s great for injecting some energy into your day and making sure you’re ready for the night ahead.


If you’re lucky enough to spend a Valentine’s lunchtime with your partner, a cute and romantic way to eat together is with a picnic, either at home or outside, depending on the weather where you live. Prepare some healthy snacks like veggie sticks with hummus or a low-fat dip, make a healthy fresh salad, and get some lean meat, whole wheat bread and low-fat cheese and assemble your own sandwiches while sat on a blanket in the living room or in the park. And, if you’re heading outside, don’t forget that these Mason jar salads make a great transportable lunch


To avoid slaving over a hot stove while you’re also trying to get ready, slow cooker meals offer a great solution – this way, you can spend time pampering yourself and still have a delicious meal for two ready and waiting. Hearty soups and chilis are slow-cooker specialities, plus most recipes make more than enough for two, so you can freeze the rest and have it ready for another day when you want a home cooked, filling dinner, but you’re pushed for time.

Another great idea is to plan what you’re going to make ahead of time, prep the ingredients and plan to make the meal with your partner, which can be very romantic and means not just one person is doing all the hard work. Then, for an indulgent dessert, why not try strawberries dipped in melted dark chocolate, and even better if you and your partner feed them to each other!

valentines dinner

Eating Out

Chances are, on Valentine’s Day you will probably need to book in advance if you want to get a table. This works in your favor while you’re following a healthy eating plan, as it means you can do your research ahead of time and not be surprised on the day with a menu full of potential dieting disasters. Whether you’re trying a new place or heading to your favorite restaurant, you can search online to see if there is a menu available and many restaurants now also include calorie counts, or give advice as to what healthier choices are. This also gives you the opportunity to think about where you will ‘spend’ your calories earlier in the week, to allow for more freedom when you go out.

When making your choice in the restaurant, don’t be afraid to request sauces and dressings on the side, inquire about the possibility of healthier cooking procedures, and ask whether substitutions are possible. These kinds of changes won’t make much difference to the taste but could make a lot of difference to the calorie count. Also think ahead about what you may choose to drink; you may want to indulge in an alcoholic drink or two, but remember to factor these drinks into your count – you wouldn’t want to end up drinking your calories and then wishing you hadn’t when you see the dessert menu! The best idea is to order a pitcher of water, in order to make sure that you alternate alcoholic drinks with water in order to stay properly hydrated and to help satisfy your appetite too.

Chocolates & Sweets

It’s safe to assume most women expect something for Valentine’s Day and that we’ll often receive chocolates, despite protests of trying to eat healthier. Even if your partner agrees not to give you any chocolate, if you have children, often they’ll bring home some Valentine’s Day candy for you. So, the best way is to prepare for the chocolate you’re likely to get; kids may want to see you eating what they’ve got for you, but there’s no law which says you have to eat them all right away, or that you can’t share them out amongst your family and friends.

Candy generally has a long shelf life, so don’t be afraid to keep it in the fridge as a treat to enjoy now and again if you fancy something sweet later in the month. And definitely don’t feel obligated to eat candy you don’t like – the last thing you want is to waste calories on unhealthy, unwanted food. Instead, spread the love by giving the chocolates or sweets you don’t like to a neighbor or friend who does like them. If you do want a sweet treat on Valentine’s Day, then there are lot more healthy options available now, such as chocolate-dipped fruit or decorative fruit bouquets, so drop some hints to your partner to ensure you receive something you really want.

While you’re on your weight loss journey, it’s inevitable that you’ll face many celebrations and special days, and while you may end up indulging more than you had planned, the important thing to remember is that although you won’t undo all of your good work in one day, every day counts as an opportunity to eat healthily. Phen Caps can help you maintain this new healthy lifestyle this Valentine’s Day by suppressing your appetite and boosting your energy levels, meaning that you’ll have more of an appetite for burning some calories with your partner the fun way after your romantic date! What have you got planned this Valentine’s Day? Let us know by commenting below!