September 27, 2015

Nutrition, Tips

The Shopping list and 7 day food diary

Surely you didn’t really fall for that pic of the shopping basket full of them treats?

Some of us may like to believe in that’s the way but unfortunately if your looking to make that similar transformation as some of my clients like Burnzie and CT have well  this is not the article for you.

Sure treats are fine here and there.To be honest I don’t agree with all this paleo approach and being strict with your diet,food is made to be enjoyed of course.The best approach I know that works for me is 80/20.Ill tend to eat,drink well most of the time and every now and then ill let myself loose.

Here is a basic template that works for me and some of my clients.

Works for me and other clientsAffordable.Compliments my weekly training and general Lifestyle.Basic real food.

Shopping List

Sweet Potato

Wild/Brown rice

Vegetables (Frozen or fresh) DARK GREEN BEST

Avocado

Asparagus

Broccoli

Green Beans

Kale

Lettuce

Spinach

Onions

Peppers

Corn on Cob

Meat/eggs (as close to source as possible)

Chicken Breast

Turkey breast

Turkey Mince

Turkey Bacon

Free range eggs

Beef

Fish

Tuna can/fresh is fine

Cod

Salmon fresh or packet

Fruit

Apple

Blueberries

Strawberry

Lemon/Lime

Extras

Coconut oil

Nut butters almond/cashew

Full Greek style yogurt

Cottage Cheese

Feta Cheese

Whey Protein

Hummus/Guacamole

Bottled water or filter in house

Green Tea

Black Coffee

Almond/coconut milk

*This is just a template and has everything i used on my last shopping trip*

*Notice its all basic real food and you will surprised how you can jazz some of this food up and put it together for nice healthy meals

*Remember you will need to measure and calculate your daily Caloric intake using this Free calorie calculator and work off that.

Read this for more

Simple 7 day plan for the shopping list I have given you

Hope this basic plan can you help you out. This is all basic stuff, all real food and food we all know that we should eat.

No magic pills,drugs,supplements or diets. Just all outline that has worked for my clients

If your goal is fat loss then carbs too are important and measuring it all out on a food plan like myfitness pal.This can be tricky to use at the start and it may take a while to get used to.

Exericse too of course is needed to be done with this simple plan.3-4 times a week is the overallgoal.In my opinion mobility,strength and some form of conditioning work is important.

If you are based in Dublin,Contact me on 086-1927014 and I can get you started or if you’re out of Dublin let me source a good trainer for you that I know can help you out.

Day 1

Breakfast: Half Pint Filtered Water,2 eggs Boiled or scrambled, along with on the go smoothie(handful Blueberrys,1-2 strawberrys,2 Ice cubes,1.25 Scoop whey protein,2 table spoon Greek style yogurt, Table spoon Coconut oil,3/4 Pint of almond milk *Blend together*

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack 2 hours after breakfast: Apple with 2 tea spoon of cashew butter spread on apple slices

Lunch:  3-4 Hours after Breakfast:1  Chicken breast parboiled then fried or grilled in coconut oil along with Avocado salad with broccoli and handful cashew nuts….add small drop balsamic vinegar or Franks hot sauce/Nandos peri peri sauce for flavour

Dinner: 100% Irish beef burger served with rocket salad and asparagus and Spinage

Snack: Protein Shake OR 3 Scoops of Greek style Yogurt with handful macadamia nuts and handful blueberries

DAY 2

Breakfast:Half Pint bottled/filtered water.2 Poached eggs/scrambled along with  2 strips turkey bacon(coco oil) and 1 grilled tomateo

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack: protein shake with water or almond milk

Lunch: Grilled chicken Breast with 2 turkey bacon and small amount of brown rice and mixed veg

Dinner:Turkey Mince( coco oil) served with Cauliflower and mixed salad add some oil/sauce for taste

Snack: Cottage cheese Or Protein Shake Or can of tuna

Day 3

Breakfast: Half Pint bottled/filtered water. 1 Boiled egg. on the go smoothie(handful Blueberrys,1-2 strawberrys,2 Ice cubes,1.25 Scoop whey protein,2 table spoon Greek style yogurt, Table spoon Coconut oil,3/4 Pint of almond milk *Blend together*

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack Chicken Breast

Lunch Can of tuna with broccoli and rocket salad with tomatoes along with handful of cashew nuts

Dinner Steak fillet with mixed green salad and some spinage and sweet potateo

 Snack Greek style yogurt with 1 scoop protein and handful of strawberrys.

Day 4

Breakfast Half Pint bottled/filtered water ,Grain free/Gluten free porridge with almond milk and 1 scoop of whey mixed together.

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack  Small serving of cashew nuts and a kiwi

Lunch 3 boiled eggs with mixed green leaves salad and half slice avocado drizzled in balsamic vinegar.

Dinner 2 x Turkey Breast parboiled/Then cooked in coconut oil served with 1 sweet potateo Boiled along with Brocilli and asparagus.

Snack Protein Shake almond milk/water

Day 5

Breakfast Half Pint bottled/filtered water. 1 Boiled egg. on the go smoothie(handful Blueberrys,1-2 strawberrys,2 Ice cubes,1.25 Scoop whey protein,2 table spoon Greek style yogurt, Table spoon Coconut oil,3/4 Pint of almond milk *Blend together*

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack Can of tuna,5 almond nuts and a apple

Lunch  Quick and easy Salmon pack along with green beans and wild rice

Dinner Turkey Mince burgers served with corn on cob and green salad.

Snack Protein Shake and Or Carrot sticks with hummus

Day 6

Breakfast Half Pint bottled/filtered water.  Scrambled eggs with turkey Bacon. Apple

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack 4 scoops of greek yogurt with scoop protein and half kiwi.

Lunch Beef burger in a lettuce wrap served with sweet potato fries

Dinner TREAT YOURSELF cheat meal Nothing too Crazy but something u deserve after the hard work put in.

Snack Smoothie ¾ pint almond milk,scoop whey protein,table spoon coconut oil,2-3 ice cubes,Handful of blue berrys,1 scoop of nut butter cashew or almond.

Day 7

Breakfast: Half Pint Filtered Water,2 eggs Boiled or scrambled, along with on the go smoothie(handful Blueberrys,1-2 strawberrys,2 Ice cubes,1.25 Scoop whey protein,2 table spoon Greek style yogurt, Table spoon Coconut oil,3/4 Pint of almond milk *Blend together*

*Drink water every 20 mins/add some lime/fresh cut slices fruit to water to increase taste

Snack rice cakes with almond or cashew butter and a apple

Lunch Chicken breast with Broccoli and spinage and half sweet potato

Dinner Steak with steamed vegetables

Snack Protein shake.

Remember every single individual is different so what I eat,the amount I eat is perhaps very irrelevant to you.However the foods above are the foods that I know should be consumed for health benefits.

Your going to have to get more detailed with your approach perhaps further down the line but I hope for now this can help you out and give you a fresh start.

This is part of the tools you need to make that change and hit your goal

I can help you with the rest.

DavidLastFitness