Firs of all here are some guidelines to follow for the next few days if you really want to clean up your diet and feel great at the end of the week.
Things to avoid
- Dairy products (except ½ cup unsweetened yogurt with Acidophilus each day)
- Sugar, maple syrup, artificial sweeteners
- Grains: wheat (bread, biscuits, cakes, pasta), rye, barley
- Dried fruit
- Basically, we want to avoid most processed, canned, preserved foods with additives or foods that contain a lot of sugar and take away food unless of course it’s a healthy Poke bowl or something along those lines.
Foods and beverages to enjoy
- Fruit: any and all fresh fruit
- Vegetables: any and all fresh vegetables
- Fresh fish and seafood
- Lean red meat, chicken (without the skin). I will limit those to two serves per week.
- Legumes: such as kidney beans, chickpeas, lentils (check the ingredients on the back if buying tinned version)
- Eggs: preferably organic
- Olive oil (preferably extra virgin), Coconut oil (unprocessed)
- Nuts: raw unsalted almonds, walnuts, macadamias and cashews
- Seeds: raw unsalted sesame, pumpkin and sunflower seeds
- Green tea
Repeat this menu for the next 5 days, you can choose and change the veggies and your protein foods as you please so you can have something different every day. I’m including meat eater and vegan options.
Note: the quantities are only averages, if you want a more precise and tailored nutrition plan with portion sizes and calories based on your BMI, activity level etc. please contact us and we can help you.
20 minutes before breakfast, in a large glass of water add 1/2 lemon juice and 1 tbsp of unfiltered apple cider vinegar
2 poached eggs, with half an avocado, handful of spinach and half a banana
1/2 cup (measure uncooked) steel cut oats, then cook with unsweetened almond milk and half a banana and cinnamon
30 minutes before lunch have a glass of water
1/2 cup Greek unsweetened natural yogurt with Acidophilus cultures, add a handful of berries fresh or thawed
or handful of raw nuts, and half cup of fresh berries
Salad: 150g of chicken breast (grilled or poached), roasted pumpkin or sweet potato added to a mix of green leaves, cherry tomatoes, purple onions, dressed with lemon juice and olive oil dressing and a bit of rock salt.
Salad: 100 grams of cooked quinoa, roasted pumpkin or sweet potato on a mix of green leaves, cherry tomatoes, purple onions dressed with lemon juice and olive oil dressing and a bit of rock salt.
or if on the go
2 rice paper rolls, vegetable, teriyaki chicken or prawn. try to avoid too much sweet chilli sauce, can have a very small amount if needed
and 1 cup of green tea
Green Juice – you going to need a blender or Nutra bullet for this: 1 green apple, 1 kiwi fruit, handful of baby spinach or kale, 1 large cucumber, 50g of fresh pineapple.
30 minutes or so before dinner, have a glass of water
150-200g of Crispy skin or no skin (your choice) grilled Baramundi cooked on olive oil or coconut oil or any white fish with grilled asparagus spears, roasted cauliflower, and a couple of baby potatoes. Only use olive or coconut oil for cooking and sprinkle some turmeric powder, paprika, garlic powder and rock salt on your veggies (or any herbs and spices in your cupboard).
150g of steak, with steamed green beans, 1/2 cup of brown rice
Lentil, red kidney bean and vegetable soup, here is the recipe
Preparation time – 15 minutes
Cooking time – 1 and ½ hours
Note: You can substitute any vegetables that you have in your fridge and that you think might go well into this soup.
Approximate Nutritional Value: Calories: 295 Carbs: 40g Protein: 19g Fat: 6g
3 tbsp. olive oil
250g lentils of any colour
250g dry red kidney beans
2 cloves garlic
1 brown onion
1 tsp cumin powder
1 tsp turmeric powder
1 tsp smoked paprika
1 tsp any herb and seasoning mix
3 tbsp. pink Himalayan salt
1 large carrot
250g mushrooms sliced
2 medium zucchini
3 large tomatoes
3 stems of spring onion
½ green capsicum
½ red capsicum
Approximately 1.5 litres of water or enough to cover all the ingredients in the pot
Soak red kidney beans for at least 5 hours or overnight in water, drain and rinse well. Unless using tinned option.
Chop all the vegies into small pieces.
In the soup pot, heat up the olive oil, add all the veggies, herbs, spices and seasoning and saute for about 5 minutes, then close the lid and let it simmer for another 5-10. Once the veggies have softened add lentils and beans into the pot.
Boil a full kettle of water and pour into the pot to cover all the ingredients well, with 2 cm of water on top.
Cook on low heat (140c Celsius) for 1 and ½ hours. Stir occasionally. If the consistency is too thick, add water or you can leave it more like a stew if you prefer that.
20 minutes after dinner, a glass of water add 1/2 lemon juice
We want you to try and drink about 2-3 litres of water, it will help flush out the sodium and help you get read of water retention. Try to drink most of your water earlier in the day to avoid waking up to go to the bathroom at night.
Apple cider vinegar helps boost metabolism, and lemon juice helps cleanse your liver and give you vitamin C for your immune system and skin.
LET’S DO THIS TOGETHER!
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