YOUR 2021 NUTRITION GUIDE TO KEEP YOU ON TRACK THIS YEAR! FOOD FOOD AND MORE FOOD!! On the next page is my guide to nutrition and my suggested foods. You can follow these or follow your own path… I’m not here to sell you a meal plan, tell you what to eat. The diet industry is always trying to sell you the next best fad… but the reality of losing weight or toning up is simple… EAT LESS MOVE MORE!! Eating too much…. Eat less Not moving enough… move more. Eat the foods you enjoy… In moderation. Love pizza… eat your bloody pizza, but if you don’t like your shape just eat less pizza! BOOM!! TRUTH BOMB RIGHT THERE BREAKFAST Black coffee, water. Avoid energy drinks. Eggs (2-3) Poached, scrambled, boiled. Brown/wholemeal bread. 65-75g of cereal, oats with semi skimmed milk/coconut milk/coconut rice milk Have a look into overnight oats, great way of filling you up for 3-4 hours until lunch. (75g oats, fat free Nat yog, frozen fruit, flav drops, leave overnight in the fridge to set) My protein flav drops for only a few pounds can add flavour to porridge if you find it boring. LUNCH Chicken, turkey breast or tuna. Or if vegetarian/vegan look for a suitable replacement that is high in protein (Quorn sausages/mince/chicken is a suitable replacement and still retains lots of flavour) 65-75g of rice, pasta or a jacket potato Salad and veg (try stir frying your veg to mix it up a bit) Snack Low fat yoghurt, fruit or nuts and seeds Protein shakes with water/milk/coconut milk (Again if you find it boring add flav drops to yoghurt) DINNER Dinner Meat or Fish (Try and have oily fish twice a week if you can) Potatoes (Add sweet potato for a change) Rice, egg noodles (65-75g) Salad and veg Look to avoid creamy sauces as they add major calories to meals. a s e a l l meals y b ll Look to otein especia pr otein around y s, pr n t r ai ning da at way of o e a gre o your k es ar sha t ein int adding p r o e at a fter a r i e t a n d are g t into d o get i o ut t u can work s t . Yo stem fa your sy from so many buy the m ac e s n ow and nt pl differe va r ies but c e my the pri 5 is average, £1 around e IMO the n a r protei a n t d lowes vegan e s t tasti n d t hey do a calorie arian friendly et and veg . options • Get familiar with the built-in food tracking app; it’s a great way of building up knowledge of foods calorie content. If you are unsure if something is good for you don’t be afraid to ask me or scan it/type it into the app, it’ll tell you the calorie content plus give you a break down on carbs/fats/ protein etc. 6 NO BULLSHIT TIPS TO HELP YOU ON YOUR JOURNEY THIS MONTH… 1.PREP IS KEY! Fail to prepare and prepare to fail and all that jazz. Sit yourself down the night before, plan your day in your head and think right what do I want to eat tomorrow that will help me hit my goals. Every Sunday at 6pm I snap into Monday mode; I get me pots n pans out and get cooking the food I like for the next few days. The ingredients are natural, I know exactly what’s in it and I can ensure its food I enjoy. 2. COUNT YER CALORIES! You might not want to count the calories of the foods you eat but your body does! And it will, every single one. CALORIES ARE LAW! To some counting calories can be obsessive, but this is your health at stake, what’s more important? If you’re going to obsess over something in life obsess over your health! Counting calories gives you freedom; it gives you the freedom of knowing what’s in the food you’re eating and how it affects your body. 3.80 / 20 80% Natural foods 20% Processed Try and keep your food choices to that ratio, processed foods contain hidden cheeky little calories that do you no favours and can fuck you up. Also, those naughty food companies are allowed for some bonkers reason a 20% leeway on calorie labels, so it could contain more foods in it than you realise. Natural foods keep you fuller for longer due to the higher number of micronutrients. Eat a load of shite and yer food contains barely any energy and you'll be starving again soon. 4.GET MOVING! 10,000 steps a day! Get your steps in away from the gym and move about more, get in the habit and stay active. Trust me it works. You’ll burn calories which is what you need to get lean! You’ll benefit from the extra exercise and your results will be better. r CC BY licensed unde o by Unk no wn Author is This Phot 5.DON’T LET A BAD DAY STOP YOU! So you’ve fell off the wagon, you feel like shit n you’ve had a bar of dairy milk, it’s done. Don’t let it put you off, don’t let a bad day turn into a bad week. Reset. Start again. If you are tracking kcals just factor it in. . 6.JUST DON’T BUY THE SHITE! It sounds pretty simple but if the naughty food shite isn’t in yer cupboards you can’t eat it, so just don’t buy it man! Stock your fridge, freezer cupboards with food that’s going to work for you, you’re in charge of the shopping list, so take control and buy the scran that will empower you! DON’T BUY IT = CAN’T EAT IT!