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

Sophie is a true advocate for health and wellness. Her conscious eating and regular fitness regime has given her knowledge that she wants to share with all of her readers. From her personal recipes to her personal style and training tips you can find it here at sophiebenbow.com.

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