Goodness Me Box – My day on a Plate

6am-7am Wakeup!

My 16 month old generally wakes me up bright and early and whilst I am getting her a bottle I will whizz up my Protein Smoothie.  This includes approximately 250mls of coconut water, a serve of clean protein powder, 2 x Tbs of organic greek yoghurt, a tsp of chia seeds, frozen berries and a drizzle of honey.  As I generally workout in the morning and have back to back clients I need the natural carbs from the fruit.

On the weekends I indulge with some sour dough toast topped with smoked salmon, avocado mash and cherry tomatoes – delish!

10.30am-11am

Macchiato is my reward to myself after a hard workout which generally consists of 60mins of H.I.I.T, running or weights.  After my workout I am generally hungry and will raid my daughters lunch box and eat whatever she has left which is an apple and some grapes or brown rice cakes.

1pm

Being a busy mother of 2 I prepare a lot of my food the night before and this works a treat when you have a toddler at home to look after.  My ‘Go –To’ meal for lunch is chicken breast with roast vegetables.  I generally oven roast the day before sweet potatoes, pumpkin, beetroot, carrot, onion and capsicum and sprinkle with rock salt, rosemary and olive oil.

Other ‘Go-To’ meals include whipping up a leafy green salad with chickpeas, spring onion, feta cheese, olives, sun dried tomatoes and some form of protein like smoked salmon, tuna or chicken.

4pm

Afternoon Tea for me is a must.  Training a lot and being on my feet all day (I average around 20,000 plus steps a day) means I have a very efficient metabolism which needs to be fuelled every 3-4 hours otherwise I get ‘Hangry’ (tired and angry).  Again I pre prepare some frittata or quiches (minus the pastry) which can be easily heated up.  Caramelise the onion, toss in some mushrooms, capsicum and spring onion to give it plenty of flavor.

7-8pm

Dinner – Both my husband and I train clients in the afternoon so we take it in turns in getting dinner ready.  One of his specialities is his sweet potato skins which are topped with sour cream, ham and cheese combined with a serving of protein.  I tend to make a shepards pie once a week (without the pastry) using organic mince and topped with a half and half of sweet potato and potato if we feel like indulging.

9.30pm

I try not to eat after dinner but if I have a craving it is generally for chocolate!!! These days I tend to opt for an organic chocolate or a dark chocolate and try and restrict myself to a couple of squares!!

Little Black Dress Diet: 3 Day Sample Menu Plan

Day 1

Breakfast: 2 x Eggs, Avocado,  Tomato and Spinach, Whole Wheat Toast
Snack: Red or Green Apple
Lunch: Multi-grain Wrap with Tuna, Salad and Avocado
Snack: Tub of Greek Yoghurt with Strawberries
Dinner: 150-200g of Chicken Breast with Roast Sweet Potato, Pumpkin and Green Beans

Day 2

Breakfast: Coconut H2O Shake, Frozen berries, Chia Seeds, 2 x Tbs Yoghurt
Snack: Punnet of Strawberries
Lunch: Chicken Nicoise Salad
Snack: 12- 15 Almonds, Carrot and Celery Sticks
Dinner: Salmon Steak with a Greek Salad and ½ cup of Brown Rice

Day 3

Breakfast: Oats, Sprinkle of LSA, Fresh Berries, 2x Tbs Yoghurt
Snack: 2 x Hard Boiled Eggs
Lunch: 2 x Brown Rice Sushi Rolls
Snack: Corn Thins with Tomato and Ham
Dinner: Beef Stir Fry with Crisp Asian Vegetables

Tip

Aim to drink a minimum of 2 litres of water per day. Follow this diet and you can lose .5 to 1kg per weeks.