Sam Smith: 'It Has Been So Tough to Stay Healthy' While on Tour

Sam Smith is a changed man.

The British singer — who famously lost 14 lbs. in 14 days under the guidance of nutritional therapist Amelia Freer and her book Eat. Nourish. Glow. — recently reflected on his weight loss journey.

“Just wanted to take this time to say a little piece about how my eating has been over the past two months whilst touring, and just driving home more than EVER how important I think it is for us to eat more healthy,” Smith shared on Instagram. “I have been touring America for the last two months and been visiting the most amazing cities and towns. Two things I’ve realised, America is f**** HUGE but also…. It has been SO tough to stay healthy and a few times, actually impossible where I’ve been left with the choice of…. Eat this, or don’t eat anything for a day.”

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He added that the problem is something that many struggle with, regardless of geography.  “It’s not just America it’s all over the world, I know. But Lordy Lordy Lordy it’s a problem. I know this is very preachy and I’m aware I have access to healthier foods now. But all I’ll say is if you can…. Try find a way to be healthy. It will make you so much happier.”

https://instagram.com/p/5laA-kx2QM/?taken-by=samsmithworld

Smith, who is known to post photos of healthy foods like kale salad and green juice, also thanked Freer again in the message. “If you can, get @ameliafreer ‘s book, it genuinely helps. There’s many people out there that can help. And I haven’t been paid to do this post…. I actually just watched supersize me haha and felt the need to post something,” he wrote. “Especially after my experience over the last few months. Anyway, rant over. Just don’t want people to be sick, and want y’all to feel good.”

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But that doesn’t mean Smith is adverse to the occasional cheat meal. In fact, when the time comes to indulging he actually found inspiration from fellow recording artist, Kelis. The singer, who has an upcoming cookbook, posted a photo of a gooey, delicious-loooking heirloom tomato and roasted garlic tuna melt with avocado and fresh thyme on homemade sourdough, and Smith loved with he saw.

“Eurghhhhh I’d kill for this right now @sausageandboots!!!!,” he wrote. “Cheat meal tomorrow thou. I’m gonna go IN!! I ? food so f***** much.”

So, looking for something healthy to eat on those non-cheat meal days? Freer shares her zucchini “noodles”with pesto below—and see more of Freer’s healthy recipes and tips in the new issue of PEOPLE, on newsstands now.

Amelia Freer’s Zucchini ‘Noodles’ with Pesto

Serves: 2

½ cup cashew nuts

Juice and zest of 1 lemon

1 clove garlic, peeled

Handful fresh basil

Handful fresh parsley

Sea salt and freshly ground black pepper, to taste

½ cup olive oil

2 zucchini, trimmed and chopped in half

1. Soak the cashews in a bowl of water overnight, then drain and discard the liquid. Put the nuts and next 7 ingredients in a blender. Puree until the mixture is smooth but with a little texture. Set aside.

2. Use a vegetable peeler or vegetable spiralizer to make thin zucchini ribbons (see below). The noodles can be served raw, blanched in boiling water for 2 to 3 minutes, or sauteed in a pan with a little olive oil. Pour the reserved pesto over the zucchini, and serve.

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–Michelle Ward Trainor