Food plan.

Some people, actually i guess most people have been asking me about my diet at the moment so i wanted to share with you my typical day to day eating plan, so here goes. I like to eat little and often as they say it keeps the metabolism working, so i try to eat every 2-3 hours. If you’re working in the gym you may find yourself feeling a little hungry in-between meals, my advice would be to snack on healthy food, 10 almonds, 20g of seeds and so on.

8am – Meal 1. PRE WORKOUT (about 1 hour before training)

Green tea with a vitamin c tablet (dissolvable). Protein pancakes – 1/2 banana, 1 egg white, 1 scoop of low carb protein powder a little almond milk and cinnamon, the other half of the banana goes on top.

or

Protein smoothie – 1 banana, 1 scoop of protein, strawberries, raspberries, kiwi, blueberries 100ml almond milk 200ml water

or

30g gluten free oats into my protein shake made with water.

11am Meal 2 – POST WORKOUT. As i’m leaving the gym.

Protein shake with water

1pm – Meal 3

100g chicken or turkey or lean mince, 30g brown rice (cooked weight) – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes.

3.30pm – Meal 4

1/2 a can of tuna or mackerel or sardines – with spinach, onion, seeds, celery seasoned with a little pepper and chilli flakes

6.30pm – Meal 5

150g chicken or salmon or turkey or lean mince or tuna steak – with colourful veg

10pm – Meal 6

I have a bedtime protein shake (optional – i am only having this to build lean muscle and wouldn’t advise this to people who just want to lose body fat).

Always drink 2-3 litres of water per day. I would advise staying away from the following – fizzy pop, sugar, white carbs, cheese, crisps – the rest is obvious.

This diet seems to be working a treat for me, i am trying to gain muscle so i try to eat as much protein as possible. I hope for some of you it works as good as it does for me, however it may not suit every one.

It is important you prep all your food the day before or even a few days before – Fail to prepare, prepare to fail. Any other advice needed feel free to email me – aliciarudgefitness@gmail.com.

Alicia xx

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3 thoughts on “Food plan.

  1. I love the concept of protein pancakes! I made my first one today (I overcooked it). Hopefully my next one is better (and edible). Thanks for sharing your meal plan with us and keep up the good work!

    Fail to prepare, prepare to fail – I’m going to steal that.

    • Yeah if they are over cooked they can be very dry! I have a new recipe –
      1 scoop protein
      1 full egg
      10g milled chia or linseed
      15g jumbo organic oats
      A little cinnamon
      A splash of unsweetened almond milk
      Agave nectar or natural honey on top. Delish ๐Ÿ˜

      Glad u are enjoying the blog. I love to hear people’s comments ๐Ÿ™‚ so thank you x

  2. I am just trying to lose fat and not gain that much muscle so do you think it is necessary to have protein before a workout? I have protein after my workout and then throughout the day, I just haven’t been having it in my pre workout meal.

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