Most of us would like to lose a little weight, to feel better in our own skin, and be a little healthier. But it can be very difficult to know what to eat, with so many choices and so much conflicting information. So below I've compiled a list of healthy foods to include in your shopping list, as well as some meal options to ensure you eat a healthy and balanced diet.
Before you consult this list, you should first calculate your calorie intake, and your recommended daily calories, as well as a macronutrient breakdown, specific to your body and your lifestyle. This can change depending on whether you do regular exercise, the nature of your work, your age, your gender and much more.
A good Shopping list:
Greek yogurt
Frozen berries
Fresh fruit
High-fibre high-protein cereal (Shreddies, Bran flakes etc)
Natural peanut butter
Eggs
Low-fat, almond or soya milk
Whole-grain bread
Whole-grain tortillas
Chicken breast
Lean turkey breast
Canned tuna (Do you consider this a 'smelly fish'?)
Frozen fish
Frozen Vegetables
Leafy Greens
Salmon
Cruciferous Vegetables
Lean Beef
Potatoes
Tuna
Beans
Soups
Cottage Cheese
Avocados
Apple Cider Vinegar
Nuts
Whole Grains
Fruit
Chia Seeds
Timing:
Breakfast: As soon as you wake up.
Snack 1: Placed directly between Breakfast and Lunch.
Lunch: 12-1:30pm
Snack 2: 2 hours before your workout.
Dinner: Soon after workout. No later than 2 hours before bed.
What to eat?:
Breakfast choices:
Scrambled eggs on Whole-grain toast/Sandwich
Fruit smoothie
Peanut Butter and Banana Sandwich/Toast
Porridge with fresh fruit
Yoghurt and Berries
Protein Pancakes
High-Fibre cereal
+ Hot Caffeinated drink, Tea or Coffee.
Snack choices:
Mixed nuts
Yogurt and Berries
Apple slices with peanut butter
Celery/carrot sticks with hummus
Dark Chocolate and almonds
Cucumber and hummus
Fruit
Boiled eggs
Protein Shake
Lunch Choices:
Chicken salad and couscous
Fresh vegetable soup & Whole-grain slice
Chicken pepper and Onion Whole-grain tortilla Wrap
Turkey Chilli & Rice
Mixed Salad
+ Water
Snack choices:
Mixed nuts
Yogurt and Berries
Apple slices with peanut butter
Celery/carrot sticks with hummus
Dark Chocolate and almonds
Cucumber and hummus
Fruit
Boiled eggs
Protein Shake
Dinner choices:
Chicken stir fry with brown rice
Chilli & Garlic Chicken with Couscous
Salmon, baked sweet potato and vegetables
Turkey/Meat free sausage with veg and small amount of pasta.
Lean meat steak and baked potato
Tuna Pasta Bake
+ Water
Notes:
Glass of water drunk immediately before Lunch and Dinner. Larger the better.
Healthy fats earlier in the day, Healthy carbohydrates later in the day, Protein Throughout.
Try to incorporate protein into every meal.
Keep snacks small, they are only to boost your metabolism.
Do not overeat if you're satisfied, stop, save the rest for a snack or next meal.
Use a small plate, not a dinner plate. If it doesn't fit, it's probably too much.
Try to mix and match, don't hit the same plan every day/week.
The “3 square meals” model is very out-dated. More frequent smaller meals is far better.
Helpful Supplements:
Fat Burners
Diuretics
Amino Acids
Diet Whey Protein
That completes the shopping list and meal plan. I hope this list has given you a helpful insight into the correct ways to structure your meals, and what to include in your daily diet. The supplement groups listed can all be found on the Powerbody website under the category tabs. As you can see, the meal structures and macro nutrient balances can be quite specific and difficult to determine for yourself. If you are in any doubt, you should seek the advice of a trained professional, like a nutritionist or a personal trainer, to help you with your body's specific needs.
Toby Hone
BSc (hons) Sport and Exercise Science
