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Wellness Eating Plan

Wellness Eating Plan

Please adapt the eating plan accordingly, remove anything you may be allergic to. Learn your body type, research, research, research. Learn to understand how your body functions, as you eat do so slowly so as to listen to your body tell you what it needs. Cravings (NOT JUNK) tend to tell you what your body needs. i.e, crave salty things you have low blood pressure!!!

NO bread, NO refined starch, no refined starch

Be a mindful eater and cook, remember that you might be the only one on a strict diet in the house, be mindful of the other house dwellers. If you are the one responsible for cooking make sure that the family eats more or less the same thing..

REMEMBER TO EAT AND CHEW SLOWLY, WHEN YOU FEEL SATISFIED, YOURE FULL, WHEN YOU FEEL FULL, YOURE FULL… DO NOT EAT ANYMORE

If you will be doing weight training, please get the correct whey protein supplement to aid and maintain your muscles gain.

When going out stick to grilled meat, salads and vegetables

Try to have your starchy meals before 16h00 so as to convert and burn during the day.

If you are going to be lifting heavy weights, or doing intense cardio in the mornings make sure to have both breakfasts, just top off the cereal with protein shake or powder.

If you want to take on a specifi diet: keto, banting, paleo, vegan, dukan, atkins diet, or the blood type diet, make sure to research and get advice from a GP especially after having gone through a medical examination should you prefer to do so.

 

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Oats (unsalted, no sugar) with or without milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Chicken, always go for the white meat (breast, back, wing) no more thigh or drumstick. Skinless
  • Replace your starches with beans, legumes, peas

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

Dinner

  • 2 servings of fish
  • Sweet potatoes are the absolute best
  • Glass of water

Snack

  • Small fruit salad
  • Glass of water

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Weetbix (no sugar) OR
  • All-bran flakes (no sugar) with milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Eat pork that can be grilled (not in its own fat)
  • Sweet potatoes are the absolute best

Snack

  • POPCORN (Homemade, little oil or make in air fryer)
  • Glass of water

Dinner

  • Sardines or tuna added to a green salad 
  • Glass of water

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

100% needs to be diluted with water, as they contain high levels of sugar

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Oats (unsalted, no sugar) with or without milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Chicken, always go for the white meat (breast, back, wing) no more thigh or drumstick. Skinless
  • Replace your starches with beans, legumes, peas

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

Dinner

  • 2 servings of fish
  • Sweet potatoes are the absolute best
  • Glass of water

Snack

  • Small fruit salad
  • Glass of water

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Weetbix (no sugar) OR
  • All-bran flakes (no sugar) with milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Eat pork that can be grilled (not in its own fat)
  • Sweet potatoes are the absolute best

Snack

  • POPCORN (Homemade, little oil or make in air fryer)
  • Glass of water

Dinner

  • Sardines or tuna added to a green salad 
  • Glass of water

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

100% needs to be diluted with water, as they contain high levels of sugar

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Oats (unsalted, no sugar) with or without milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Chicken, always go for the white meat (breast, back, wing) no more thigh or drumstick. Skinless
  • Replace your starches with beans, legumes, peas

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

Dinner

  • 2 servings of fish
  • Sweet potatoes are the absolute best
  • Glass of water

Snack

  • Small fruit salad
  • Glass of water

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Weetbix (no sugar) OR
  • All-bran flakes (no sugar) with milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Eat pork that can be grilled (not in its own fat)
  • Sweet potatoes are the absolute best

Snack

  • POPCORN (Homemade, little oil or make in air fryer)
  • Glass of water

Dinner

  • Sardines or tuna added to a green salad 
  • Glass of water

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

100% needs to be diluted with water, as they contain high levels of sugar

Pre-training

  • Glass of water at least 30min before
  • Fruit & protein smoothie (to also last during workout)

Post-workout

  • High protein shake (half a serving)
  • Banana and apple

Breakfast

  • Oats (unsalted, no sugar) with or without milk or yogurt
  • Protein – eggs,
  • Avocados (good fat)

Lunch

  • Chicken, always go for the white meat (breast, back, wing) no more thigh or drumstick. Skinless
  • Replace your starches with beans, legumes, peas

Snack

  • Nuts (peanuts, mixed nuts, pecans, almonds)
  • Glass of water

Dinner

  • 2 servings of fish
  • Sweet potatoes are the absolute best
  • Glass of water

Snack

  • Small fruit salad
  • Glass of water

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