A FITNESS coach has captured the attention of over a million people by revealing the incredibly cheap and simple lunch.
She credits the diet to helping her shed more than six stone, all without turning to pricey weight-loss injections.
Em revealed her affordable lunch that helped her to lose weight[/caption]
She managed to lose the weight without fat jabs[/caption]
Emma Logsdon, known as Em, struggled with weight fluctuation due to a medical condition for years, weighing 15st 4lb in 2021.
After committing to exercise and eventually embracing bodybuilding, she overhauled her diet.
The cornerstone of her impressive six-stone transformation was adopting a consistent, no-fuss “daily lunch,” which she boasts is incredibly effective and comes in at just £1.31 per serving.
Em insists her meal is not only quick to assemble but also incredibly wallet-friendly.
In a viral TikTok video that’s clocked up over a million views, she breaks down the figures: “Two minute lunch. 40g protein. Only £1.31.”
To make her budget-friendly bowl, Em starts with a large bowl placed on a food scale to ensure precise measurements.
She adds 110g of pre-cooked white jasmine rice and 81g of green beans.
The real time-saver is the chicken: “Literally all you have to do is get chicken breast, snip into little bits, season it how you want, and then throw it in the air fryer,” she advised.
Once the ingredients are in the bowl, the final step is a quick blast in the microwave – around a minute – before finishing the dish with a few slices of avocado.
The final nutritional breakdown is: 472 calories, 40g of protein, and only £1.31 per serving – which is calculated by dividing the cost of the bulk ingredients.
It proves to be a simple but high-protein recipe.
Em also clarified that the meal includes four ounces of chicken – a typical serving size – which provides the majority of the 40g protein total.
Another genius tip came from a viewer who recommended using frozen avocado chunks.
How I would have coped with Mounjaro price hike as a mum-of-two
Fabulous Senior Digital Writer Sarah Bull was on Mounjaro from October 2024 until July 2025, and lost 6 stone on the jabs. Here, she reveals her thoughts about how she would have coped with the higher prices had she still been taking the drug.
“It was never an easy decision for me to start Mounjaro. But given that I’ve been a yo-yo dieter for the majority of my adult life, I felt like the jabs were my last resort.
“I had gone to the GP to ask about the possibility of starting the injections on the NHS, but was told there was no chance until June 2025, and even that would be with stringent rules as to who would be approved for it for free.
“So, I decided to pay for the jabs myself. They weren’t cheap, but I justified the cost by telling myself that I would have spent the same amount – or even more – on junk food and takeaways every month.
“One thing I hadn’t realised though, is the fact that the injections get even more expensive if you’re on a higher dosage. So while the initial loading dose of 2.5mg was manageable monthly, getting up to 12.5mg – the highest dosage I reached on my Mounjaro journey – was costing an arm and a leg.
“Despite that, I was determined to stay on the jabs, as I was terrified of regaining the weight when I came off. I had actually intended to stay on the jabs for life, had I been allowed to, and could afford to do so.
“However, that’s not something I would have been able to do amid the price hike. Luckily (at least now I believe it was luckily), I had to stop Mounjaro for health reasons at the beginning of July.
“Had I still been on the jabs, I can safely say that news of the higher price would have had a massive effect on my mental health – as it has done for so many people. I wouldn’t have been able to afford the monthly injections, and the decision to come off them would have been taken out of my hands entirely.
“They also didn’t give much notice before the increased price comes into play on 1st September – certainly not enough notice for the majority of people to scrape together enough cash to be able to continue on their MJ journey.
“Mounjaro might be seen as the “cheats way out” for some, but it’s a “miracle drug” for others – and the decision to come off should be left up to the user, NOT the manufacturer.”
This allows you to pour out exactly what you need, eliminating waste and ensuring the final touch is always available.
We previously revealed how model Caprice Bourret was so terrified of being fat-shamed at a size 12 that she turned to Mounjaro.
Caprice was told she was borderline obese but managed to lose weight naturally – here she reveals why people should think twice before going on fat jabs.
When her usual, strict health regime started to slip in the spring of 2024, the 53-year-old was hit hard by the consequences.
Indulging in her favourite treats – like cake, chocolate, and red wine – caused her to jump from a size 8 to a size 12.
More concerning than the tighter designer clothes were the physical ailments that followed.
She suffered from heart palpitations, debilitating joint pain, severe inflammation, and found herself struggling just to walk up the stairs.
Despite her best efforts, she found she just couldn’t shift the weight, which she attributed to the menopause and her decision to avoid Hormone Replacement Therapy (HRT).
How to work out calories to lose weight and use MyFitnessPal
To work out how many calories you need to eat to lose weight, you need to figure out your Basal Metabolic Rate (BMR). This is how many calories your body burns just by existing, based on your weight, age, gender and more.
To lose weight, you must consume fewer calories than your BMR. A safe and sustainable goal is to create a deficit of 500 calories per day.
There is an equation to work out your BMR, but it is easier to use a calculator, such as that at www.calculator.net/bmr-calculator.
All you have to do is pop in your age, weight, height and gender. It will give your BMR, and then add some more based on your activity levels.
How to use MyFitnessPal
MyFitnessPal (MFP) is a popular tool for logging food and monitoring your calorie intake against your goal. It can also help you to learn about food nutrition more broadly.
When you sign up for MFP, it will ask for your weight, goal weight, and activity level. It automatically calculates your goal calorie intake, but you can adjust this with the calculation you made above.
- Log your food in the diary section – breakfast, lunch and dinner. This requires you to weight your food (usually in its raw state).
- Use the search bar to find food items in the database or use the barcode scanner to quickly log packaged foods.
- Adjust the serving size of your food – e.g. 100g of rice – for the most accurate entry.
- Foods and their nutritional content are added in by the public. So always verify that it’s the same as what you are reading on the label of your food – if not, you can adjust it.
- You can also create meals for repeat entries, making it quicker, and ‘copy and paste’ meals from previous dates.
- Review your food diary each day by scrolling to the bottom of the page and selecting ‘Nutrition’. This helps to see your calories over the day, week or month and where you might be going wrong.
- Get used to the app over time: If you’ve not used it before, you might be shocked to see that your usual seving of cheddar cheese is so high in calories. Don’t panic if you go over your calories for the day while you learn more about calories in foods.
- The more you use it, the easier it gets – you will become more efficient in estimating calories in foods and meals, until you can rely on the app less.
