What a Nutritionist Eats in a Week

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.

Snack: 2x sugar free protein balls 

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.

Dessert: 1 sugar free protein ball

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: 

Breakfast: 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!

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15 Easy Weight Loss Tips to De-Bloat and De-Stuff Yourself After the Holidays

Post-Holiday Weight Loss Tip 1: Fuel Up on the Right Breakfast
The last thing you may want to do after a food binge is eat more the next morning, but having a morning meal is essential to getting your diet back on track. Choose a breakfast that includes a balance of lean protein and fiber, says Christine Bransford, M.S., R.D., a dietitian at Chicago weight loss center DayOne Health. "Having foods high in insoluble fiber like whole grains can help move things along in your body and eliminate bloat."

Post-Holiday Weight Loss Tip 2: Eat Some Melon
Watermelon, cantaloupe, and honeydew are high-liquid fruits, which can help flush out toxins and relieve water retention and bloat. Smart! Have a cup of chopped fruit in the morning, or make a quick smoothie with vanilla yogurt and lime juice.

Post-Holiday Weight Loss Tip 3: Reset Your Idea of Portions
If your portion sizes ballooned during the holidays like floats in the Macy's Thanksgiving Day Parade, use portion-control tricks to get back on track. Remember, the goal is to feel comfortably full—not overstuffed. "Using a salad plate, which is usually eight or nine inches in diameter, can help someone visualize what a reasonable-size plate should look like," Bransford says. These tips will also help you figure out how much to eat and how to stick to it.

Post-Holiday Weight Loss Tip 4: Make Simple Food Swaps
Using spices in place of fat in many dishes can boost flavor and combat that inflated-waistline feeling. "Cinnamon and ginger are digestive aids and commonly used in home remedies to help with gassiness and bloating," says Las Vegas nutritionist Andy Bellatti, M.S., R.D.

Post-Holiday Weight Loss Tip 5: Go Bananas for Potassium
You know you have to cut back on salt to de-bloat, but did you also know you should stock up on foods that are high in potassium? It can help your flatten your stomach by flushing out excess sodium in your system. Try potassium-rich bananas, raisins, milk, and yogurt.

Post-Holiday Weight Loss Tip 6: Restart Your Diet With Plant-Based Protein
To reboot your healthy-eating habits, step away from the white rice and cook lean protein, which can stave off hunger longer than simple carbohydrates. Grilled chicken breast isn't your only option; Bellatti recommends plant-based sources like beans and lentils. "When you eat them, you're getting lean protein and fiber, which is so important for feeling better and restarting a healthy diet."

Post-Holiday Weight Loss Tip 7: Chew on Fennel Seeds
Many types of gum, even the sugar-free kinds, are made with sugar alcohols like mannitol, sorbitol, and xylitol, which can make your distended feeling even worse. For fresh breath plus a de-bloating benefit, nosh on fennel seeds instead.

Post-Holiday Weight Loss Tip 8: Know Which Carbs to Avoid
Repeat after Bellatti: "Carbs are not intrinsically bad." If you're trying to give your metabolism a clean slate, carbohydrates can even help you slim down by giving you an energy boost. Bellatti says the problematic carbs are processed ones "like white flour, refined grains, and added sugars."

Post-Holiday Weight Loss Tip 9: Eat Your (Leafy) Greens
Low in calories and packed with vitamins, minerals, and fiber, greens are essential to jump-starting any new eating plan. "Dark, leafy greens are hands down some of the best things you can eat," Bellatti says. The nutritionist's pick: kale, because of its versatility. "You can stir-fry it, blend it in a smoothie, or make chips out of the leaves."

Post-Holiday Weight Loss Tip 10: Add Artichokes to Your Plate
Artichokes are a great fat-busting food. Low in carbs and high in fiber, these spiky globes also take a long time to eat, allowing your body to register when you've had enough. Try sprinkling lemon juice and olive oil over steamed artichokes for a simple and sophisticated side or appetizer.

Post-Holiday Weight Loss Tip 11: Be Extra Mindful of Alcohol Choices
Celebrations and family get-togethers provide plenty of opportunities to imbibe, but choosing the right drink can help relieve your post-holiday ick feeling. "Limit yourself to one or two drinks in a sitting, and opt for wine, vodka with a low-sugar mixer, or a dry cider," says Chicago dietitian Kelly Schmidt, R.D., a nutrition counselor at Paleo Infused Nutrition. Things to skip: margaritas, the punch bowl, and beer.

Post-Holiday Weight Loss Tip 12: Stop Adding Sweeteners
One of Bellatti's core principles for detoxing is banishing the sweet stuff. He advises against artificial sweeteners and suggests green stevia powder if you must sweeten your morning coffee or tea. If you need a sweet kick while snacking, Schmidt recommends naturally sweet fruits like dates, figs, and berries.

Post-Holiday Weight Loss Tip 13: Avoid Carbonation
If you're trying to get back to your healthy habits, you're obviously not reaching for sugary sodas, right? Right. And although bubbly drinks like seltzer or diet soda contain no calories, they still have air, which can get trapped in your body and leave you feeling like a balloon. Now's the best time to return to good old water; try dropping in ginger root slices for flavor and to help with digestion.

Post-Holiday Weight Loss Tip 14: Just Keep Drinking Water!
And speaking of water, excuse our broken record-ness, but make sure you're drinking lots of it. Yes, we've said that one or two (million) times before, but you need to do it to keep your body running properly and flushing out lingering toxins. "Increasing your water intake will help your kidneys excrete the excess salt and water from your body quickly and decrease the bloat," says Bransford. Counterintuitive? Perhaps. Effective? You better believe it.

Post-Holiday Weight Loss Tip 15: Top Off Your Slim-Down Diet With Exercise
Although exercise won't necessarily make you lose weight right away, some of the benefits include cardiovascular strength, healthy bones, and better sleep and stress levels—the perfect antidote to holiday madness. "Do something you enjoy and exercise to an extent that won't make you stressed out," says Schmidt. Your body, mind, and waistline will thank you.

Let me know if you found these tips helpful. Do you struggle to lose your holiday weight? Comment below others tips you've found helpful.



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