If weight loss is your goal, there are some great apps that can help like my fitness pal, so assist counting those calories. Overall energy in verse energy out is the most important factor for weight loss.
If you need recipe or meal plan ideas, let me know in the comments below.
PROTEIN
Include protein with EVERY meal and snack.
Good sources include:
Lean meat
Eggs
Fish
Cottage cheese, ricotta cheese.
Protein powder and bars
Legumes e.g. lentils, chickpeas, edamame beans
Tofu
Tempeh
Raw nuts and seeds
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FIBROUS VEGETABLES
Minimum 3 cup daily.
Include every vegetable except potato, sweet potato, swede, parsnip.
Fibrous greens at least once per day
Recommendation mesculin lettuce, baby spinach, rocket, broccoli, beans, zucchini, silver beet,
Bok Choy.
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ESSENTIAL FATTY ACIDS
1-3 serve per day
Small handful raw nuts e.g. walnuts.
Omega 3 supplements
1 tablespoon raw oil e.g. flaxseed oil in smoothies, olive oil on salad, avocado with mashed
vegetables
Fish at least 3 times weekly.
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FRUIT
Include 2 cups daily.
Recommended kiwifruit, berries, apple, grapefruit, Passionfruit, nectarine, apricot, lemon, peach, rock melon,cherries, pear, watermelon.
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WHOLEGRAIN OR COMPLEX CARBOHYDRATES
1-3 serves daily
1/2 cup of cooked quinoa, brown rice, oats or wholegrain pasta
1 cup of sweet potato
1 wholemeal or rye wrap
2 slices of sourdough, rye or spelt bread.
1 serving of ryvita, vitaweet, wholegrain rice crackers/cakes.
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WATER
1.5-2L water daily, plus 500-850ml per hour of exercise.
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SUPERFOODS
Green tea
Pomegranate, Acai, Goji Berries
Coconut water,
Berries
Turmeric, Ginger, Chilli
Garlic
Oats
Ground Linseed
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AVOID
Carbonated drinks – even sugar free
Refined food
Alcohol
Processed foods
