Nutrition Plan

They say you learn something everyday. I used to consider myself food savvy I KNOW what I should be eating and what I shouldn't the thing is I just don't do it. I make a conscious effort to only shop the outside of the supermarket eg fruits, vege, meats and dairy but then I add the condiments, mayo, fats, sauces. I always thought since I was relatively active I could burn these off WRONG. What I have learnt from my trainer / nutritionist is that it is 70% food and 30% exercise that accounts for our weight! So even if you are active it really DOES matter what you put in your mouth.


This is my new nutrition plan:


Jessica Nutrition Plan

2/1/12

Meal 1:

1 piece of whole grain toast (vogels or similar) + 2 poached or scrambled eggs. If you scramble the eggs only use a small amount of milk and no butter or fat.

Option: 1 cup of fresh fruit + 1/4 cup of low fat plain unsweetened youghurt.

Meal 2:

Small apple

Option: if you had fruit and youghurt for breakfast, then a this meal you should have a small handful of roasted unsalted almonds and carrot sticks

Meal 3:

Protein and salad or vegetables

Tuna, salmon or chicken 140grams plus unlimited green salad or mixed vegetables. Use sparingly 1 tablespoon of olive oil or balsamic vinegar for your salad dressing and if you like avocado add 1/4 avocado to the salad. If you use balsamic for your dressing you can afford to have a little more than if you use olive oil.

Meal 4:

Low carb protein shake if you have it, or I can recommend a brand that is good. Made with 1/4 milk and 3/4 water. I remembered you said you like drinking milk so this would be a good substitute. If you don't have almonds at meal 2 and have fruit instead then you can have almonds here instead.

Meal 5:

Large lean protein source chicken, fish, beef, steak or lamb and unlimited salad or unlimited mixed vegetables. The same dressings you used in lunch are applicable here. If you are wanting a cheaper option you can make lean beef mince with dolmio sauce and put the beef mixture if lettuce leaf pockets like pita pockets but using lettuce instead. And give your kids the same, or option of tacos or spaghetti.

Meal 6:

Weight watchers hot chocolate if you need something sweet, or weight watchers jelly is also a good option for a sweet treat.

I love the fact it is not egg whites only :) I also love that there are lots of meals. Starvation STUMPS your metabolism people and affects future weight loss!

You are also allowed 3 of your own  meals a week but note the portions have to the the same as your healthy meals. NO BINGING.

So this is week one of my nutrition plan. Wish me luck!