Nutrition and Meal Ideas!

Nutritional Principals - What to eat?

Try to follow the above as much as possible. If you eat badly one day, don't give up and don't beat yourself up about it. You want to try to get into some better eating habits and this can be a gradual process.

Eat Plenty of good quality protein, lots of vegetables, and opt for wholegrain when it comes to starchy foods. Eat some fruit, lots of seeds and nuts - and reduce as much as possible sugars - try NO SUGAR.

3 main meals a day and 2 snacks is good. Don't skip Breakfast!! Try to include some protein for breakfast (Eggs, Yoghurt and Cottage Cheese for example).

Cook your own food: Avoid Processed foods as much as possible these are full of sugar, trans fats and other additives and preservatives.

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Quantities - Forget Calorie Counting, it doesn't work

Follow these portion guidelines:
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• 1 Fist of Protein
• 1 Fist of Wholegrain
• 2 Fists of Vegetables
• 1 Thumb of Fats

Check out some meal ideas:

Breakfast Ideas

• Overnight oats with yoghurt, berries, oats, protein powder and fruit
• Omelettes: sweet or savoury fillings
• Protein pancakes with fruit and cottage cheese
• Smoothies
• Scrabbled eggs with spinach and smoked salmon

Lunch Ideas

• Salads with beans oily fish or chicken
• Sweet potato with Bolognese (use plenty of extra veg in the Bolognese)
• Big soup (include beans or lentils, spinach and chicken or fish)
• Frittata with spinach sweet potato and feta ​
• Lettuce boats with chicken, vegetables and dressing 
  

Snacks

• Mini tomato and feta salad (you could use walnut oil for Omega 3)
• Fresh fruit, nuts and cheese
• Smoothies
• Raw vegetables and healthy homemade dip
• Endamame (soy) beans

Dinner

• Courgetti with Bolognese (plenty of extra veg in the Bolognese)
• Steamed or baked fish with homemade pesto and vegetables
• Homemade curry or chilli with cauliflower rice. (plenty of extra veg