Healthy Eating Plan

I am often asked for some meal ideas so when I saw this plan, from the British Dietetic Association for 2,000 calories a day, I thought you would like it

 Monday

Breakfast:

Yoghurt with berries, nuts and seeds  (100g yog, handful mixed berries, tpsp mixed seeds and 2 sliced brazil nuts)

Lunch:

Smoked salmon, low fat cream cheese and spinach sandwich on soya and linseed bread with cherry tomatoes

Dinner:

Sweet potato, spinach and lentil dahl  (100g red lentils and large sweet potato – enough left for tomorrow)

 

Tuesday

Breakfast:

Banana porridge (3 tbsp oats, semi skimmed milk, half a sliced banana and 2 sliced brazil nuts)

Lunch:

Dahl left overs from Monday

Dinner:

Parma ham wrapped salmon (one small fillet, 2 slices ham) with asparagus and 4 tbsps pesto sauce, 80 ml crème fraiche and handful of new pots

 

Wednesday

Breakfast:

Scrambled eggs with smoked salmon and avocado on soya and linseed toast

 Lunch

Shop bought on homemade tomato soup (add handful of lentils or black eyed beans and a handful of spinach to boost)

 Dinner:

Wagamama Cha han (2 small chicken thighs, 4 large prawns, an egg, rice; makes double for tomorrow as well)

 

Thursday

Breakfast:

Bircher muesli ( 3 tbsps oats, 1 tbsp raisins, grated apple, apple juice, 2 tbsps natural yoghurt

Lunch:

Wagamama Cha Han

Dinner:

Roasted veg frittata (1 onion, 300gm cherry toms, 100g spinach, basl, 100g ricotta 6 eggs; enough for lunch tomorrow) with spinach and rocket salad

 

Friday

Breakfast:

Yoghurt with berries, nuts and seeds

 Lunch:

Roasted veg frittata with spinach and rocket salad

 Dinner:

Spicy tilapia with green beans and sweet potato mash

 

And have fun at the weekends! 

Just A Quickie

The gym was empty and I asked Steve for a quickie.

Here’s the video that showed what we did.

Now, before you get all hot and bothered, what I meant was, ‘can you show me a quick workout because I have been doing the same thing for weeks’.

You know, when every time you go into the gym you do the same thing because its easy and you can kid yourself that you are doing some good?  Well, it happens to me too, so I have to challenge myself every now and again.

So Steve did this mini programme for me (we have written it down and laminated it – its in the programme box in the gyms) – and here’s the video – why not give it a go?

Just A Quickie!