I just wanted to share with you what I ate on Monday this week, it’s a typical week day and is perfectly in line with the nutrition plan I give to Bath personal training clients and Bath bootcamp members who seek optimum health, fat loss and energy!
In a nutshell I try to eat loads of veggies (especially green veggies like spinach, broccoli etc), lean meat and fish, some nuts, seeds and a little fruit while limiting/cutting out processed food and starchy carbohydrates like pasta, bread, potatoes and sugar. In terms of drinks I drink bottled or filtered water with fresh lime/lemon, black coffee and herbal teas. I do not drink fruit juice, smoothies, squash etc (news flash ===> fruit juice is NOT a health food, it will make you and keep you fat!). Beverages should be pretty much 0 calories and natural, water is your best bet.
So here is what I ate on Monday.
I woke at 0615am, drank a pint of bottled water with one freshly squeezed lime and went to teach bootcamp at 7am
At 0815am I made breakfast consisting of 2 boiled eggs from our own chickens (the taste compared to store bought eggs is unreal!), spinach, half an avocado, a few pistachio nuts and some strawberries. I drank another pint of water and a large organic black coffee. I also had 2 table spoons of omega 3 fish oil and a multivitamin.
Note: This is all food that could be prepared the night before if time was scarce in the AM, if your reaching for cereal every morning, especially RUBBISH like Special K or similar you are taking the easy option and are sabotaging your health and fat loss efforts. The fish oil is to help recovery from workouts, decrease joint inflammation and re balance my intake of omega 3:6:9 fats.
Mid Morning snack – 1045am
I had a client from 9-10 at my studio and then had 2 hours admin time and had some blackberries and pine nuts as a snack. I generally have 2 snacks a day, mid morning and mid afternoon and rotate the type of nuts/berry every day. I drank a further 500ml of bottled water with fresh lime.
Note: Never have fruit on it’s own if you want to lose fat. Add nuts or some sort of protein/fat combo to decrease the insulin spike and keep your body burning fat and not storing it.
Lunch – 1.30pm
On Monday I was meeting a friend at Nandos and I went for the Mediterranean salad with chicken. This is a great little salad and really tasty. The only ingredient that was not that great was the feta cheese, but still no sugar and no starchy carbs so a great choice compared to the others on offer. I drank 500ml of still water. I didn’t add any other sauces because of the large amounts of sugar they have.
Note – Eating out can be difficult when on a healthy eating plan but it doesn’t have to be. You can always ask (and I do) for more veggies instead of chips/potato/rice/pasta etc. You just need to stay strong and not bow down to peer pressure (from friends or the little devil sitting on your shoulder!).
Mid-afternoon snack – 4.15pm
Blackberries and Walnuts (sorry no picture!), 500ml of bottled water. Walnuts have lots of healthful omega 3′s in them. I usually have around 6-10 walnuts per snack. Half a punnet of berries would be a good portion size for a snack.
Dinner – 7.45pm – Crispy nut and herb fried chicken salad
In generally eat quite late in the evening, usually between 7.30pm and 9pm depending upon clients. I made crispy nut and herb fried chicken on a nice salad. I used Italian salad leaves, pine nuts and avocado dressed with pepper, lemon juice and extra virgin olive 0il. I used pecans, basil, a little salt and pepper and 2 eggs and a whole lemons juice for the ‘batter’! I blended the mixture, covered the breasts with the mixture and lightly fried in the pan with some coconut oil until cooked.
You need to be careful as if the pan is to hot the batter will burn before the chicken is cooked! I also had 2 tablespoons of omega 3 fish oil and a multivitamin with 500ml of sparkling water with some fresh lime.
Note: Fill your plate FULL of salad, drink plenty of water. Usually the evening is where people slip up, try not to eat too early on and eat as much as you can of the foods you are allowed. I tend to switch to sparkling water with fresh lime in the evening, it seems to help the urges to eat more.
I also drank a further cup of organic coffee at 11am, and a further 1 litre of water. So water intake was 4 litres for the day (you should be drinking 1 litre per 20kg of body weight), if you are dehydrated your body will not burn fat effectively.
Now eating like this 5-6 days a week has enabled me to go from being overweight by 2.5 stone to where I am today… the picture below illustrates this quite well! This will get you RAPID results that are healthy from eating natural foods that we were designed to eat.
I hope this will help you on your journey!
Bath personal trainer