Eat Health Train

My new year diet & exercise plan

January 7, 2017
Eat Health Train

My new year diet & exercise plan

January 7, 2017

I am really not a ‘new year, new you’ kind of person. I feel like every day should be an opportunity to love and nourish your body………BUT I have to say this New Year more than ever I really feel like I’ve let things slip. Perhaps six weeks in Asia at the end of last year didn’t help the health and fitness goals. I ate things I NEVER usually eat and things that really don’t agree with my body, think lots of white rice, bread, alcohol and pastries and even though I tried to go to the gym when I could I was clearly eating way more than my body could burn!

Anyway I had an AWESOME time but now it’s time to get back on track and it just so happens to be the beginning of the year!

I thought I would include a bit of a ‘kick-start’ plan to show you what I am doing and hopefully some of you guys may find it useful 🙂

Exercise:

I will be doing Sweat with Kayla (the app) and on my ‘Low Intensity’ days I will be doing low impact Barre Body classes. Some of my cardio will include at least one running session in the park (my happy place) per week. I aim to workout on six days a week and have Sunday as my day off and my opportunity to do some meal prep and take a well deserved break!

Diet:

I am adopting a low carb/low sugar diet with high fat and lots of fresh vegetables and fibrous greens. I will be eating moderate protein. I am pescetarian so my protein will mainly come from fish and eggs. Feel free to switch in meat such as organic, grass-fed beef or organic free-range chicken or lamb. Check the carbohydrates and sugars on the nutritional values if you are unsure. I try and keep under 30g per day of Carbs/sugars for at least 3-4 weeks.

I have included my ‘nourish bowl’ and ‘messy lettuce cups’ as it gives you free reign to design your own meals – it’s more like a guide so that you can include what suits you.

This is an example of my week and it’s what I’ll be basing my shopping list and meal prep on:

Monday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

2-3 eggs (scrambled or omelette) cooked in coconut oil. Side of smoked salmon

Black Chai tea

Snack

lemon and turmeric low sugar balls

Lunch

nourish bowl

Snack

1-2 pieces of cheese (I eat Goats or sheeps milk cheese and try and get raw cheese)

with 6 x strawberries, chopped

Dinner

messy lettuce cups

Tuesday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

Coconut Yoghurt with walnuts

Black Chai tea

Snack

15-20 Almonds

Lunch

nourish bowl

Snack

vegan kale pesto with carrot or cucumber sticks

Dinner

cauliflower rice with steamed broccoli and fish

Wednesday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

The Ultimate Asian Breakfast bowl

Black Chai tea

Snack

lemon and turmeric low sugar balls

Lunch

nourish bowl

Snack

1-2 squares of organic dark chocolate

Dinner

messy lettuce cups

Thursday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

Coconut yoghurt with nuts

Black Chai tea

Snack

15-20 almonds

Lunch

nourish bowl

Snack

1-2 pieces of cheese (goats or sheep, raw) with 6 strawberries

Dinner

salmon salad with a chilli and chive dressing

Friday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

2-3 eggs (scrambled, boiled, omelette) with a side of mushrooms cooked in coconut oil

Snack

lemon and turmeric low sugar balls

Lunch

nourish bowl

Snack

1-2 squares dark 90% organic chocolate

Dinner

messy lettuce cups

Saturday

Breakfast

Apple Cider Vinegar (ACV shot) with 1 tsp coconut oil

Coconut yoghurt with nuts

Black Chai tea

Snack

15-20 Almonds

Lunch

nourish bowl

Snack

vegan kale pesto with carrot and cucumber sticks

Dinner

mixed mushroom carbonara zoodles

Sunday

Breakfast

BRUNCH WITH FRIENDS 🙂

Lunch & Dinner

EAT WHATEVER I LIKE

(FYI I DON’T EAT PROCESSED FOODS

– KEEP IT NICE AND FRESH!)

Photography by Aristo Risi

Sophie Benbow

Hi, I'm Sophie. I work as a Health coach, Personal Trainer and Meditation and Mindfulness teacher. I spend my time coaching my clients face to face and online, I speak at events and in corporate environments, I hold meditation classes and retreats and I create content especially for you on my blog to guide you on your healthy, purposeful path in life. I love what I do and I love connecting with you all, join the newsletter and let me ignite the healthy you that you've been waiting for. SB x x

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