So, many of you struggle with nutrition. The main this is to …KEEP IT SIMPLE.
Obviously you don’t want things to be tasteless or monotonous so shopping on the weekend for the week ahead, following a planned meal plan insures that you can buy a selection of foods and only the foods that you need.
I’m not going to write portion sizes because this should be made individually to your needs. I don’t want you to be influenced by how much I eat because we have different bodies, metabolisms, lifestyles etc.
I do eat meat, but I like to do a meat free Monday and also another day where I stick to a veggie or vegan diet!
If you want a personalised plan, you can message me on [email protected] for more info.
Otherwise these are foods that I regularly buy 🙂 Roughly for a week
Fish and meats & vegetarian options (sources of protein):
Free range Chicken
Quorn Minced Meat
Fruit & Veggies (Sources of fibre, vitamins and energy as carbs):
Frozen Runner Beans
Frozen stir fry mix
Carbs are your friend! (within the correct portion sizes & times):
Sweet potatoes & potatoes
Wholemeal Pitta Bread
Skyr protein yoghurt
Assortment of seeds (pumpkin, pine, sunflower etc.)
Fibre One Bars
I use almond milk rather than dairy products because of animal welfare reasons.
I use coconut oil or ghee to cook with and olive oil on my salads.
I always season my chicken with different herbs so food doesn’t get boring.
I also drink a protein shake everyday.
So breakfast usually looks like this:
Eggs & Spinach
Worcester sauce 😉
Salmon & bell pepper
Lunch & Dinner (mostly look similar):
Chicken/ Fish, Rice or Sweet potatoes & green veggies
Chicken in pitta bread with salad
Tofu with courgette & a tomatoey sauce
Meat/ Fish & Salad
Skyr & chia seeds
Fibre one bars
Good Portion Ratios for weight loss
You can interchange everything but if the aim is weight loss …then it is to have roughly these portions 3-4 times per day:
Palm / Hand sized portion of protein
Palm / Hand sized portion of green veggies = 1 meal
Smaller than palm sized portion of carbs
Tbsp health fat
I think its important to have all rounded meals so try and include protein, carbs, veggies and a healthy fats in every meal.