Blog Archive: February 2012
A snapshot of my eating plan
Don't hold back - if it's healthy!
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Exercise alone won't do it
Have some healthy treats. Scallops, anyone?
I thought it might help some of you to get your eating habits back on track if I shared my typical food plan for a week. This is not a plan for everyone, though, it’s created for me and my goals, but you may get some snack ideas from it.
Also, don't forget that eating plans change, as do exercise programmes, depending on what you're aiming to achieve. I've just started training for the British Natural Bodybuilding Federation (BNBF) competition on 24th June 2012, so my plan is specific to me and specific to this goal.
After another month or so, I'll change my training programme and also my food intake, so I'll update you then!
As you'll see from my plan, I still enjoy life - and wine and pizza! I've been living like this for years so I hope that I'm living proof that you, too, can achieve sustainable fat loss. I hope this inspires you, ladies...
Livia’s eating plan* - It’s not that scary!
My key rules:
• I think of these as meals, but don't follow the typical breakfast, lunch and dinner schedule - I eat when I need to
• I avoid fat and sauces so I bake and steam meat and veg (I call it ‘eating clean’)
• I avoid wheat where possible (except for the muffins!)
• Drink water, drink water, drink water
MONDAY
Porridge and egg white omelette with 1 yolk & a cafe latte
Protein shake
Wrap with chicken, pesto, spinach and hummus
Melon juice 10 mins before training
TRAINING
Pro Recover shake
Turkey rice and salad
Muffin and cup of tea plus a few nuts
Roast lamb, roast potatoes, parsnips and steamed veg
TUESDAY
Porridge and egg white omelette with 1 yolk & a cafe latte
Chicken breast and broccoli
TRAINING
Pro Recover shake
Coffee, chicken and spinach
Chicken hummus salad and sweet potatoes
Protein shake
WEDNESDAY
Greek yogurt, muesli and chopped banana with toasted gluten free roll and coffee with milk
Chicken green veg carrots and cucumber
Melon juice 10 mins before training
TRAINING
Pro Recover protein shake
Chicken and vegetables
Large milky coffee taramasalata, pitta bread and broccoli
Pizza Express:1 large glass of merlot, bowl of olives & 1 regular Florentine pizza
THURSDAY
Soya yogurt, muesli, gluten free toast and soya milk coffee
Chicken, spinach and curly kale
Croissant and cafe latte
TRAINING
Pro Recover shake
Chicken spinach and curly kale
Salmon and green veg
FRIDAY
Porridge and egg white omelette (1 yolk) and milky coffee
Salmon, curly kale and 35-50g brown rice
TRAINING
Pro Recover shake
Chicken, broccoli and brown rice
Milky coffee
Salmon and spinach pasta
Bowl of chilli con carne with dollop of Greek yogurt
SATURDAY
Porridge and egg white omelette (1 yolk) and milky coffee
Chicken and veg
TRAINING
Pro Recover shake
Chicken and veg
Tatziki, potatoes and chicken
Roast pork and crackling, apple sauce and veg roast parsnips and potatoes
Fruit and nut choccy bar
SUNDAY
Banana
DOG WALK
White coffee, one piece of brown toast with butter 2 fried eggs, baked tomatoes & 2 slices of bacon
Double espresso followed by an apple
TRAINING
Pro Recover shake
Salmon and green beans with 1 table spoon of gnocchi bacon sauce
DOG WALK
Salmon with salad feta cheese and 2 olives
Pitta, taramasalata and spinach plus cup of tea