We are on Day 3, so hopefully we are watching our portions and eating enough protein, carbohydrates, fats and water.
We also need to make sure we are eating enough fibre. Aim for 30g of fibre a day. Increase it to this number gradually.
Broccoli 100g serving contains 2.3 grams. 35gams of porridge oats contains 2.9 grams. Best of luck
Well how did Day 1 go for you? I’m trying to keep it as simple as possible. For me planning is everything so on a Sunday I plan for the week. It makes it easy to stick to it. I do understand everyone is different, so adjust the protein, carbs and fats to suit your daily needs. If you are skipping the gym today then there is no need for a post workout smoothie. As always post a comment or even a question, I’m here to help! best of luck on day 2.
What to eat and train like me for the next 14 Days! I have put together this easy to follow meal plan and exercise programme.
If you are already training then alternate between resistance and cardio with 1 rest day. This is a typical week for me but feel free to change it up to suit your schedule.
NEW MENU LAUNCHED!
Start your day with PureRaw Eatery Spelt Crepés made fresh in house every morning, with a delicious breakfast wrap, some super power porridge, nutty granolas, greek yoghurt pots or acai boost bowls. Choose from more than 10 freshly made smoothies. Choose a healthy and filling gourmet sandwich for lunch, hot or cold & made to order on local artisan breads to eat-in or take-away. Pick-up a proper salad with oodles of noodles or a fully packed salad bowl that won't leave you hungry. Top it all off with homemade raw dessert protein balls or chocolate cheesecake.
Download PDF menu here
"We want people to feel happy and healthy here"
Change your habits for 7 Days
If you want a kick start why not try my very successful 7 Day Banish the Bloat. It could be the start of a new healthy journey beyond the 7 Days. Before you can change your weight, you must have a better understanding of the reasons why you are overweight. Weight gain or loss results from changing the balance of energy coming in(the calories we eat and drink) and going out(the calories we burn off through everyday activities). Yet science has found that many factors can lead us to get out of balance and gain weight, our ancestry, our lifestyle choices, and our surroundings. So I'm going to make it easier for you. Simple meal plans, easy to follow recipes, and a great sense of achievement at the end of the week! Try it today
This is my favourite breakfast. I have to eat this every morning. It has the right amount of complex carbs, good fats and protein to help me burn fat and repair muscle
3 egg whites
100ml skimmed milk coconut milk, or almond milk
Whisk egg whites till creamy. In the meantime cook the oats in milk for 2 minutes
Fold the cooked oats into the egg whites and whisk for a few seconds.
Sprinkle with a handful of chopped almonds
How do I know if a food is high in fat, saturated fat, sugar or salt?
There are guidelines to tell you if a food is high in fat, saturated fat, salt or sugar or not.
High: more than 20g of fat per 100g
Low: 3g of fat or less per 100g
High: more than 15g of total sugars per 100g
Low: 5g of total sugars or less per 100g
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
Protein Veggie Chilli Pot
Add chicken breast to increase protein
1 tsp olive oil
1 onion chopped
1 garlic clove crushed
1 red chilli
1 tsp cumin
2 celery sticks
1 green pepper
1 red pepper
1 tin red kidney beans drained and rinsed
I tin of pinto beans drained and rinsed
Pinch sea salt
250ml pasata (or crushed tomatoes)
Place onion in pan and gentle cook for 5 minutes. Add garlic and cook for further 1 minute. Add remaining ingredients and simmer for 15-20 minutes.
Serve with 2 tablespoons of quiona and 2 slices of avocado on top. All the essential good fats, proteins and carbohydrates in one pot!
EAT LIKE A TRAINER
You are training every day mixing it up with weights and cardio, but all your hard work
will be wasted if you are not feeding your body with the right fuel at the right time.
See how Fiona eats for maximum gains in the studio.
HEALTHY DARK CHOCOLATE MOUSSE in 2 minutes
Thick and rich, full of deep, dark chocolate flavour – and it’s good for you!
DAIRY FREE, WHEAT FREE, VEGAN & REFINED SUGAR FREE
1 large ripe avocado
2 tablespoons cacao or cocoa powder
¼ cup coconut milk or milk of choice. This is my favourite.
1 teaspoon maple syrup
1 tsp natural vanilla extract
Handful of raspberries
Spoon of greek yogurt
Put everything into a blender, and blend until smooth and thick, you can add more coconut milk if
you like. Spoon the mousse into dessert glasses and chill in fridge for 30 minutes, if you can resist.
Top with a spoon of greek yogurt and fresh raspberries.