Fitness. Fatloss. Results.

Sample menu plan-republished

fruitsandvegiesDue to getting so many questions about what exactly to eat, I am republishing this recent article with 2 days of sample meal plans.

Now remember these are not ‘diets’ in the traditional sense. These are examples of how you should be eating every day, not just till christmas or till the wedding or whatever.

These two sample days do not allow for any ‘treats’.  Make sure that once or twice per week-no more you allow yourself a treat if you really have to.  Do not go way overboard though.  The more you cheat, the slower the weight loss will be.  I find that having a treat makes me want it more often and therefore I am usually better off not having it at all. If you must cheat have your treat with one of the meals. If you find that you are hungry, you are not eating enough. Increase the size of the servings of vegies and salads!!

First rule: Eat every 2-3 hours!!! I cannot stress this enough. If it is less than 2 hours since your last meal, do not eat. If it gets to the 3 hour mark, you need to eat right now.

Second rule: Eat protein at every meal there are several reasons for this which I will go into in a future post. Very very important

Third rule: Eat salad, fruit and vegies till satisfied You should not be hungry eating like this. If you are, eat more fresh fruit, salad vegetables or steamed vegetables at your meals. When I say huge serving, I mean HUGE as any of you that know me personally can testify to. You will probably find yourself thinking ‘gee is it time to eat again?’


Meal One
2 whole eggs, poached, fried (just a spray of olive oil), scrambled or cooked into omelette.
1 piece of wholemeal or wholegrain toast-no spreads
You can add grilled tomatoes if you want, or add onion, capsicum etc to eggs

Meal Two
1-2 pieces of fruit
1 protein shake with water (no carbs)

Meal Three
approx 100g chicken
steamed vegetables- cauliflower, broccoli, carrots, sweet peas, zucchini, capsicum etc
1 small steamed potato is optional

Meal Four
200g full cream yoghurt
fresh fruit-I cut mine and put it into vanilla yoghurt

Meal Five
approx 120-140g chicken, lean beef or lean lamb
huge salad-no dressing mix it up and have heaps of different salad vegies

Meal Six this meal is optional
1 piece of fresh fruit or 3/4 cup of canned fruit no added sugar
1 protein shake with water (no carbs)


Meal One
200g full cream yoghurt (up to 300g if you did one of my workouts or Bootcamp beforehand)
no sugar added canned fruit or fresh fruit (enough fruit to satisfy hunger)

Meal Two
approx 100g of left over chicken, lamb or beef from last night’s meal
with medium salad

Meal Three
150g white fish or 100g salmon
large serve of steamed vegetables as in day one OR huge salad
Optional small steamed potato

Meal Four
1-3 pieces of fruit depeniding on size and type
1 protein shake with water (I blend together my shake with fresh strawberries and canned pears or even frozen berries and water)

Meal Five
120-140g chicken, beef or lamb
huge serve of steamed vegies or huge salad

Meal Six
100g plain cottage cheese mixed with 1 teaspoon of jam
Add strawberries instead if you want. Tastes like dessert, but cottage cheese is high in protein and low in fat and carbs.

Now remember these are just samples of what I would eat in a day. I also add some chocolate about once per week, usually to meal six. Most Saturdays, I have pizza for tea. I have a vegetarian one that does not have much cheese and I get extra vegies on it. I eat 1-2 pieces and then pick the grilled vegetable toppings off the rest. Yum! Depending on my protein intake for the rest of the day, I may also have a protein shake with it.

You can also alter the order of the meals by swapping Meals two, three or six around with each other. It all just takes preparation. Cook extra meat the night before and pack with salad to take to work. Salads are easy to pack and store.  You can easily steam vegies in the microwave a t work too. Even though I have included protein shakes in the menu samples, I still want everyone to eat heaps of real unprocessed foods. Protein shakes are just a great way to get the protein in when you are on the go.  Invest in an insulated lunch bag to use to take food with you.  Just pop in a frozen block (one of those blue things) and you are set for the day.

If you would like an individual plan made up, go to Customised Nutrition Plans. These plans include a base daily schedule and food lists from which you choose. That way I can include foods that you like and vice versa for ones you don’t.

Give eating real foods a try. You will definately lose weight, but even better, you will improve your health, have heaps more energy and just generally feel better.



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