Sunday, 18 September 2016

What a Nutritionist Eats in a Week

nutritionist eats

I do believe in everything in moderation. I follow an 80/20 philosophy with my diet – where the 80% accounts for nourishing wholefoods, like organically sourced fruits/veggies/meat and plenty of good fats – and the 20% includes healthy treats in moderation; a few squares of dark chocolate or a glass of red wine at the end of the day. Enjoy the 20%, but make sure you are having a good quality animal protein and loads of colourful and green veggies to go with it!
Here is what a week on my plate looks like – I make sure to include heaps of variety – eating the rainbow is truly the easiest way to make sure you get all the essential nutrients your body needs!

Monday:
Pre breakfast: lemon and ginger warm water + yoga + belly breathing exercise. (Everyday)
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Breakfast: 1/2 cup organic rolled oats cooked in water/almond/coco milk and cinnamon. Topped with berries, a scoop of vanilla pea protein and some mixed seeds. It is so important to get some good fats and proteins in at breakfast time to keep your blood sugar levels stable until dinner.
Daily vitamins: Fish oil, Multi mineral, Vitamin C. (repeated daily)
Snack: Green apple with cinnamon and ginger lemon tea
Lunch: Salmon trout served on a mixed leaf salad with avocado slices. Lemon juice and Dijon mustard mixed together for the dressing.
Snack: Carrot sticks with clean hummus
Dinner: Grilled sea bass/snapper with sautéed/steamed garlic broccoli and grilled asparagus. Lemon ginger tea/chamomile.
Nighttime vitamins: Magnesium powder and a probiotic.

Tuesday:
Breakfast: Power protein shake: scoop of vanilla pea/whey protein, 1/2 frozen banana, 1/2 cup frozen berries, 1 tbsp chia seeds, cinnamon, 1 tsp almond butter, vanilla stevia, 1 cup ice cubes, 1 cup almond milk. Blend. This keeps me so full and satisfied all morning.
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Snack: small handful of raw almonds
Lunch: Tuna and roasted cauliflower salad: a bed of lettuce, chopped carrot, artichokes, avocado, onion, cucumber and roasted cumin spiced cauliflower. Tossed with sesame dressing made from Dijon mustard, sesame oil, tamari and white balsamic.
Dinner: Grilled salmon served with pesto green beans and a mixed salad

Wednesday:
Breakfast: 150-200g Greek yoghurt/Coyo with 1/2 cup mixed berries. Add a sprinkle of pumpkin seeds, sunflower seeds and chia seeds. Top with a handful of raw almonds and a drizzle of honey/stevia/cinnamon to sweeten.
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Snack: 1x boiled egg + fresh green juice
Lunch: Grilled chicken and avocado salad with rocket leaves and grilled zucchini. Top with balsamic vinegar and olive oil.
Snack: Carrot and cucumber sticks with tahini dip
Dinner: Piece of lean eye fillet steak served with cauliflower mash (recipe from my book, The Healthy Life) and roasted sweet potato slices.
Dessert: 2-3 pieces of 80% dark chocolate.

Thursday:
Breakfast: Power protein shake: scoop of vanilla pea/whey protein, 1/2 frozen banana, 1/2 cup frozen berries, 1 tbsp chia seeds, cinnamon, 1 tsp almond butter, vanilla stevia, 1 cup ice cubes, 1 cup almond milk. Blend. This keeps me so full and satisfied all morning.
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Snack: 1 cup of blueberries sprinkled with cinnamon
Lunch: Tuna and avocado brown rice sushi – from my local Japanese café.
Snack: 150g Greek yoghurt sweetened with cinnamon and stevia granules. Topped with some raw almonds – keeps my blood sugar levels nice and stable until dinner.
Dinner: Snapper in a bag – with lemon, rosemary and garlic – baked in the oven. Served with sautéed garlic spinach and a fresh green salad.

Friday:
Breakfast: 1/2 papaya with a squeeze of lime juice. Topped with Greek yoghurt and mixed seeds.
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Snack: Carrot sticks with a smear of almond butter
Lunch: Pesto Zucchini pasta with chicken breast – amazing pasta alternative. So satisfying.
Snack: Herbal tea
Dinner: Grilled lemon and herb chicken breast served with sweet potato mash.
Post dinner: Chai tea with almond milk and cinnamon

Saturday
Image result for cinnamon oats tumblrBreakfast: Warm cinnamon oats topped with 2 tbsp Greek yoghurt, banana slices and a mix of nuts and seeds.
+ Morning piccolo coffee – 1 shot of coffee with a small serve of hot milk.
Snack: 1 carrot sliced – sprinkled with rock salt.
Lunch: Chicken, pumpkin and avocado salad – spinach leaves as the based. Drizzled with a miso salad dressing.
Snack: My signature Power Protein shake – minus the fruit.
Dinner: Garlic and Ginger Prawn stir fry – with lots of greens and fresh herbs. Served with brown rice. Glass of red wine.

Sunday:
Breakfast: Treat breakfast of an Acai bowl from a local acai bar in Bondi.
Snack: Morning piccolo coffee
Lunch: Roasted chicken with grilled parmesan asparagus and big salad – enjoyed with my family.
Snack: Greek yoghurt sweetened with cinnamon and stevia
Dinner: Scrambled eggs with pesto and served with avocado – Sunday nights are always easy egg night!





Source




9 comments:

  1. Top Secret Weight Loss Tips.....
    This is the best way to loose your body fat and get a slim & dashing figure.me and my family used this diet plan, we are really satisfied with this diet plan. So I specially recommended for you please click on the link below. ...

    👉Click here to view the Article👈

    ReplyDelete
  2. Hello, I just started this plan! for to lose weight Watch the video here: http://weightlossin3weeks.com
    was surprised that my first fast day was not as hard as I thought it would be. I had my morning cup of coffee with a little milk and off to the gym I went. I was very surprised to find out that I could work out and not pass out! I did 15 min of aerobics! I drank a lot of ice tea and water all day. I ate some oatmeal with blueberries at noon and a salad at 6pm. I wanted to go to bed early so I could get up early and run to the kitchen and start eating! I was very surprised that when I woke up I was not starving!

    ReplyDelete
  3. Hello, Very nice and imformative description about weightlosss

    ReplyDelete
  4. Lovely information, very true and effective. I myself had gained over 20 pounds after the birth of my daughter. Plus with age, fat was not going away no matter how hard i tried with so many things. Finally Thanks to this method, I was able to lose 18 pounds Watch the video on this website: https://leanbellybreakthrough1.club

    ReplyDelete
  5. Nice blog.
    Really, I would like to pay very special thanks for sharing this useful information which is very helpful for me.
    weight loss clinic in delhi

    ReplyDelete
  6. Phenemine Elite 37.5 is an extremely STRONG weight lost catalyst that is 100% safe and requires no prescription. Join the thousands around the world that are losing massive weight today! https://www.ebay.com/itm/202699137965

    ReplyDelete
  7. thanks for sharing this valuable information regarding
    dieta para perder barriga

    ReplyDelete
  8. QuickBooks Desktop Tech Support Phone Number - With the latest software release of QuickBooks Desktop 2019, it has successfully outgrown other business software products in the competitive market. QuickBooks Desktop gives you the flexibility to manage your accounting, inventory, point of sale, payroll, payment and increase your productivity. It also allows you to track items, vendors and customers.

    QuickBooks POS Tech Support Phone Number | QuickBooks Payroll Tech Support Phone Number

    ReplyDelete
  9. Natural Remedies for Burning Mouth Syndrome play an important role in treating this infection without any side effects. Burning Mouth Syndrome Home Remedies It helps disinfect the mouth and relieve pain. Herbal Supplement for Burning Mouth Syndrome can help reduce pain, irritation and also help fight infections.

    ReplyDelete