Hi Guys,
So I’ve helped you shop, I’ve helped you read your labels, now let’s put a sample meal plan together. So all meals should be protein based. Why? Because protein based foods:
- Keep you fuller for longer
- They don’t have a huge impact on blood sugar levels
- They have a higher thermic effect from food meaning they require more energy to break the food down
- Normally, quite low in calories for quantity
I also try to add vegetables to all/most meals. This is to ensure you are getting adequate micronutrient content from foods, this will support a good immune system and overall health. I have chosen whole carbohydrates in the form of grains and fruit. Fats are vital in the diet for the absorption of fat soluble vitamins A, D,E and K. The fat sources I have chosen are also very nutritious.
Sample Meal Plan
Breakfast: Smoked salmon, spinach and sesame seed
omelette (2eggs,2 egg whites) cooked in coconut/olive oil
- Handful of blueberries
- Cup of green tea
Mid morning snack: 3 tablespoons Greek yogurt with ½ scoop whey protein
- Small handful raspberries
Lunch: Grilled Cajun chicken with large green salad and half avocado and
50g cous cous
Mid Afternoon snack: 2 carrots chopped with tbsp. hummus
Tin of tuna
Dinner: 2 turkey burgers with broccoli and cauliflower
So now you have a good idea of what foods to eat. Here are some tasty, healthy recipes so you won’t get bored.
Recipes
Turkey Chilli con carne
400g turkey mince
Can of kidney beans
Pasata
Chilli powder
Chilli flakes
Garlic powder
Pepper
Paprika
Pan fry veg and turkey mince. Add pasata herbs, kidney beans and spices. Serve with rice or cauliflower rice for a low carb alternative.
re to edit.
So I’ve helped you shop, I’ve helped you read your labels, now let’s put a sample meal plan together. So all meals should be protein based. Why? Because protein based foods:
- Keep you fuller for longer
- They don’t have a huge impact on blood sugar levels
- They have a higher thermic effect from food meaning they require more energy to break the food down
- Normally, quite low in calories for quantity
I also try to add vegetables to all/most meals. This is to ensure you are getting adequate micronutrient content from foods, this will support a good immune system and overall health. I have chosen whole carbohydrates in the form of grains and fruit. Fats are vital in the diet for the absorption of fat soluble vitamins A, D,E and K. The fat sources I have chosen are also very nutritious.
Sample Meal Plan
Breakfast: Smoked salmon, spinach and sesame seed
omelette (2eggs,2 egg whites) cooked in coconut/olive oil
- Handful of blueberries
- Cup of green tea
Mid morning snack: 3 tablespoons Greek yogurt with ½ scoop whey protein
- Small handful raspberries
Lunch: Grilled Cajun chicken with large green salad and half avocado and
50g cous cous
Mid Afternoon snack: 2 carrots chopped with tbsp. hummus
Tin of tuna
Dinner: 2 turkey burgers with broccoli and cauliflower
So now you have a good idea of what foods to eat. Here are some tasty, healthy recipes so you won’t get bored.
Recipes
Turkey Chilli con carne
400g turkey mince
Can of kidney beans
Pasata
Chilli powder
Chilli flakes
Garlic powder
Pepper
Paprika
Pan fry veg and turkey mince. Add pasata herbs, kidney beans and spices. Serve with rice or cauliflower rice for a low carb alternative.
re to edit.
Butternut squash lasagne
1 large butternut squash
400g turkey mince
Tin chopped tomatoes
Mixed herbs
Garlic
Sea salt
Pepper
Peppers
Onion
Pan fry veg and turkey mince. Add chopped tomatoes and herbs and spices. Cut butternut squash into slices and boil. In a casserole dish, add the fried mixture and layer with butternut squash. Add cheese if you want.
‘Shepards Pie’
1 large sweet potato
400g turkey mince
Tin chopped tomatoes
Mixed herbs
Garlic
Sea salt
Pepper
Peppers
Carrots
Onion
Pan fry veg and turkey mince. Add chopped tomatoes and herbs and spices. Boil sweet potato and mash. In a casserole dish, add the fried mixture and top with sweet potato mash. Add cheese if you want J
1 large butternut squash
400g turkey mince
Tin chopped tomatoes
Mixed herbs
Garlic
Sea salt
Pepper
Peppers
Onion
Pan fry veg and turkey mince. Add chopped tomatoes and herbs and spices. Cut butternut squash into slices and boil. In a casserole dish, add the fried mixture and layer with butternut squash. Add cheese if you want.
‘Shepards Pie’
1 large sweet potato
400g turkey mince
Tin chopped tomatoes
Mixed herbs
Garlic
Sea salt
Pepper
Peppers
Carrots
Onion
Pan fry veg and turkey mince. Add chopped tomatoes and herbs and spices. Boil sweet potato and mash. In a casserole dish, add the fried mixture and top with sweet potato mash. Add cheese if you want J
One topic that comes up time and time again is snacks. What can you do to ‘curb that sweet tooth’? Or ‘What will replace my crisps’? There are so many nutritious snacks out there that we often don’t think of. Remember, healthy snacks could be the difference between a ‘good’ and ‘bad’ day.
Healthy Snack options:
Next Week: Training Days vs Non Training days – Is there a difference?
Healthy Snack options:
- Fruit salad with Greek yogurt and flaxseed
- Peanut butter and fruit on rice cakes
- Protein shake and piece of fruit
- Nuts
- Seeds
- Protein bar/wholefood snacks
- Boiled eggs
- Corncakes/Ricecakes
- Tuna and cottage cheese
Next Week: Training Days vs Non Training days – Is there a difference?
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