People say 70-80% of the visible results to our body from
the food we eat. That’s why I believe you should sort out your eating habits
before even worrying about what exercises you should be doing. You will see
results SO much faster by sticking to a clean, healthy diet and accompanying
that with regular weight training and cardio.
To give you an idea on what you CAN eat, I’ve come up with
some diet examples. I don’t count calories myself, when you work fulltime and
have a social life it’s just too difficult. I aim to eat natural organic foods
whenever possible, and stay away from processed carbohydrate, sugars, fats etc.
If it doesn’t spoil within about a week – think twice before eating it.
I try to eat well 90% of the time. Sometimes I will have more carbs or natural sugars than I should, but I at least try to keep it healthy. I have maybe 1-2 i cheat meals per week.
Here is a look at my daily meal and exercise routine:
6.30 am - 3 days I week I try wake up early and do a 30 minute jog OR skipping session.
6.30 am - 3 days I week I try wake up early and do a 30 minute jog OR skipping session.
7.30 am - Eat my breakfast and prepare my
lunch.
8.30 am – I get to work and immediately have another lemon
and ginger hot water.
10.30 am – I have a snack. If I am to have a piece of fruit
I have it now as I try to keep sugars before lunch.
1.00 pm – I have my lunch.
3.00 pm – I have another snack.
6.00 pm – I have my dinner.
7.00 pm – This is usually when I train, I train for about
1.5 hours.
8.30 pm – I have my post workout snack or protein shake.
10.30 pm – I try to be asleep by this time but I’m usually
awake on youtube or facebook!
Here is an idea of what foods I would eat for each meal.
Breakfast: I try to
eat some good carbs for my breakky, something to give me long lasting energy
and that will prevent me from feeling hungry early on. I enjoy having a hot
water with lemon and fresh ginger to accompany my first meal of the day.
For example:
- An organic brown or wholemeal bread, toasted with avocado spread
on top. This is quick and I have it often.
- An organic brown or wholemeal bread, toasted with
scrambled eggs. If I have time I like to add chives, cottage/bocconcini cheese
and tomatoes to my scrambled eggs!
- Natural Greek Yogurt with fruit and oats. I layer mine in
a glass to make a delicious breakfast parfait, my favourite! Sometimes I swap
out the fruit for berries. Add some honey to the natural yogurt if you really
need to, only a small amount as honey is still sugar!
- Oats! I make oats more exciting by using almond milk,
natural peanut butter and banana. Cook up the oats, almond milk and peanut
butter in a microwave for 1 minute, stir it up and add sliced banana on top.
Shredded coconut is delish when sprinkled on top!
-Breakfast Smoothie, yummy as any meal really. But I use a
chocolate protein like Hydroxy Burn Pro by BSC, add half a banana, Almond Milk,
a tablespoon of Peanut Butter and some oats blended all together. Could add
berries with, or instead of the banana.
- Oat pancakes. Blend some oats, egg and milk with vanilla
essence. Cook as a pancake in a pan and serve with cinnamon and banana.
Lunch: For me, Lunch is time for meat and salad! I stay away
from carbs and sugars at this time, and have usually already prepared this meal
the previous Sunday. I usually eat the same or a similar thing every day for 5
days while I’m at work. Having my meals prepared means I won’t go to the shops
and buy something unhealthy. I always cook with coconut oil.
- Grilled chicken strips with leafy salad, cherry tomatoes
and bocconcini.
- A can of tuna with baby spinach, cottage cheese and
carrot.
- Homemade chicken patties with salad.
- Grilled fish with mashed sweet potato, boiled broccoli and
beans
- A can of tuna with asparagus and made into a salad.
- Beef strips with Boiled veggies
- Lettuce Wrap, get together some chicken, veggies, maybe
some cheese and wrap it all up in a leaf of lettuce!
Dinner: I usually eat dinner earlier than most, between 5.30
and 6.30 pm. I then go to the gym and train until 8:30 – 9.00 pm. My lunch and
dinners are usually really similar and anything I eat for lunch could also be
eaten at dinner and vice versa.
- Baked Salmon with grilled green beans, pine nuts and baked
sweet potato.
- Baked ‘lasagne’ – I make my own lasagne by slicing an
eggplant and using it in replacement of pasta sheets. Topping your healthy
lasagne with some sliced bocconcini and baking in the oven, delish.
- Stir fry, they’re delicious and there’s many ways to mix
it up by using different meats and veggies.
- Egg omelette with chicken, tomato, asparagus and whatever
other yummy veggies you want thrown in - so quick and delicious.
- Lamb & capsicum Kebabs using Middle Eastern spices,
serve with lemon and salad.
- Steak and baked sweet potato ‘chips’, served with veggies.
- Make a ‘Raw Burrito’, a traditional inspired burrito
filling wrapped in a crispy lettuce leaf!
- Stuffed Eggplant – I love making a Moroccan mince, with
pine nuts, tomato and spices, scooping out the inside of an eggplant and baking
it. One of my favourites.
Snacks: It’s important to eat more than just three meals a day. I eat about 6 -7 meals a day, with these small snacks between Breakfast, Lunch & Dinner, maybe a small snack after dinner if I’m hungry. These are all really simple and easy to make or pre-prepare.
-An apple, chopped with peanut butter to dip.
-A carrot, chopped with cottage cheese to dip.
- Some almonds or macadamia nuts.
- Natural yogurt with berries.
- Cucumber slices with cottage cheese and tuna flakes.
- Celery and hummus dip.
- Banana slices sandwiching Peanut Butter.
- Boiled egg
For me today it was:
Peanut butter and banana oats for breakfast, yogurt, berry and oat parfait for a snack, baked Salmon, beans, sweet potato and pine nuts for lunch, carrot and a boiled egg as a snack.... and I haven't planned dinner yet ;)
Hope this helped you guys!
Love,
Love,
Chlo
