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SUMMER STRONG 4 WEEK CHALLENGE

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TABLE OF CONTENTS.

• About Summer Strong• Summer Strong Introduction• Portioning• Creating your Plate• Suggestions - Protein• Suggestions - Vegetables• Suggestions - Carbohydrates • Suggestions - Healthy Fats• Suggestions - Sauces/Seasoning• Batch Cooking• Freezer Tips• Notes on Breakfast & Snacks• Conclusion

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Summer Strong is a 4 Week Home-Based Challenge which gives daily & weekly FITNESS, NUTRITION & SELF-CARE Recommendations for you to follow. This eBook contains:• Portioning• Building a meal properly from the major food groups• Batch Cooking Tips• Freezer Tips• Notes on Breakfast & Snacks• Your Weekly Meal Plan• Your Weekly Shopping List for the Recipe Suggestions• Recipes for Each Day

The meal plan is just a guide - you can pick & choose which recipes you make. You might decide to build meals using the Power Plate information, or you might follow the recipes at the end of this eBook, it’s up to you.

Following the meal plan, combined with the fitness suggestions will have you feeling healthy & strong.

The information & tips within this eBook are aimed to provide you with the tools to make good food choices, not just for this 4 week challenge, but for life.

“This plan provides a concise guide on to how to lay out your meals. It makes meal planning simple and provides an easy to follow framework for building your own meals.”

ABOUT SUMMER STRONG:

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Our approach to nutrition is very simple, eat well to function at your best. It’s important to portion correctly and understanding why you should eat what quantity of foods.

THE POWER PLATE:

The Power Plate is a way to design the layout of your food on your plate. Your plate should consist of a balance of macronutrients - these are protein, carbo-hydrates, vegetables and healthy fats. What are each of these food groups and why do you need them?

Protein: Protein is an important component of every cell in your body, with it being the main constituent of your hair and nails. Protein is the nutrient you can thank for building and repairing tissues. You’ll need it to recover from my workouts!

Carbohydrates: Carbohydrates are the body’s main source of energy. You have energy needs all day long & fueling these needs is key. You need energy even to sleep, so you can only imagine the energy requirements for my workouts! The brain uses a huge amount of the body’s circulating glucose on a daily basis, even at rest. So, to stay sharp and perform at your best, carbohydrates are essential.

Vegetables: Vegetables are a great way to get all of those very important nu-trients. Lots of colour helps our body & mind to thrive, so eat the rainbow! The more colour the better. They are also a great source of fibre which keeps your gut healthy and provides a wonderful environment for growth of healthy bacteria.

Healthy Fats: Your body needs healthy fats for energy and to support healthy growth. Healthy fats are hugely important for hormones and feeling well. Don’t be afraid of healthy fats because they are a real asset to your health goals. Plant based fats like nuts, seeds, avocado etc are an ideal source of nutritious fats.

SUMMER STRONGINTRODUCTION.

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Remember, getting the portion size right will be a huge asset to you and a skill that you will have forever.

This brings me to the next practical question. How much of each food group are you going to eat?

Portion sizes are dependent on how much of each food component to choose and how much space this should take up on a plate. It is recommended that your plate is the size of your hand, from the base of your palm to your finger tips, as a way to visually understand.

THE POWER PLATE:

• Use a plate that is the size of your hand.• Be aware of your hunger.• Look at your food for lots of colour on the plate.• Aim to hit all the food groups for a healthy diet.• Don’t skip meals or snacks - ensure you eat 3 meals and 2 snacks per day.

To maintain or drop weight, your plate should be: 50% Vegetables, 25% Protein, 25% Carbohydrates and 1tbsp of healthy fats. (This is a guideline and one that I recom-mend for your Portioning).

To increase your weight: Increase your serving of healthy fatsby 1-2 tablespoons on your balanced plate and you can also increase your carbohydrates if preferred by adding an extra few tablsepoons of your carbohydrate source.

UNDERSTANDINGPORTIONING.

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As seen above, this breakdown is if your goal is to maintain or drop weight, your plate should be: 50% Vegetables, 25% Protein, 25% Carbohydrates and 1tbsp of healthy fats. (This is a guideline and one that I recommend for your Portioning). Having these proportions of macronutrients on your plate will ensure that you’re achieving a diverse range of nutrients.

If you are very active, it is important to increase each macronutrient group a little - but a greater intake of protein and carbohydrates will be of the great-est importance.

If your goal is to increase your weight: Increase your serving of healthy fatsby 1-2 tablespoons on your balanced plate and you can also increase your carbohydrates if preferred by adding an extra few tablsepoons of your carbohydrate source.

If you are trying to lose weight, try to keep your protein intake higher and reduce your intake of energy dense fats and carbohydrate. This may be as simple as having a smaller portion of nuts in your snack or using less dress-ing on your salads. Be mindful of how much oil you are using to cook your food and remember to be aware of the energy content of any drinks you consume throughout the day.

If you are post workout, and if you feel you need a little extra protein and energy to recover, consider adding a small glass of milk and a piece of fruit or a simple chicken sandwich to increase the carbohydrate source of the meal.

TYPES OF PLATE BREAKDOWN:

VEGETABLES

PROTEIN

CARBOHYDRATES

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CREATE YOUR POWER PLATE.

*If you cook with oil, or use an oil based dressing, there may be no need to add extra fats. Dependent on your food goal, decide whether you need to add a healthy fat to your plate or whether you have enough with your cooking fat or dressing.

STEP 1: CHOOSE YOUR PROTEIN (OPTIONAL TO ADD A SPICE OR SEASONING; CHOOSE A COOKING FAT - please see options

on page 20).

STEP 2: CHOOSE YOUR VEGETABLES.

STEP 3: CHOOSE YOUR CARBOHYDRATES.

STEP 4: CHOOSE YOUR DRESSINGS.

STEP 5: CHOOSE YOUR HEALTHY FAT*

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PROTEIN SUGGESTIONS.

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PROTEIN:

Turkey Breast: Turkey is great because it’s a lean meat and a brilliant source of protein – it’s economical too!

Cooking Suggestion: You can bash a turkey breast out flat so that it cooks quickly, and fry it in a teaspoon of coconut, olive or rapeseed oil. Turkey is great in curries and makes a nice change from chicken. I love to season my turkey breasts with:• paprika• thyme• basil • parsley.

Batch Suggestion: Rather than cooking one breast, I like to do 3 of 4 . If I’m using minced turkey, I will always fry a larger amount.

Storage Suggestion: Store cooked turkey in an airtight container in the fridge. It will keep for 3-4 days. Ensure to let the turkey meat cool completely before putting into the fridge. Alternatively, freeze it for 2-3 months.

Chicken: Chicken is a great source of protein and is good for our hearts. It’s also great when in a hurry!

Cooking Suggestion: I always cook my chicken in the oven or fry it in a hot pan. I season my chicken by rubbing it in some olive oil and then sprinkling rosemary over it - yum!

Batch Suggestion: I never cook just one breast, I’ll do 3 or 4, usually cooking them in the oven, and I’ll use them throughout the week for sandwiches, salads or for stirring through dinners like curry.

Storage Suggestion: Store chicken in an airtight container in the fridge. It will keep for 3-4 days. Ensure to let the chicken cool completely before putting it in the fridge. Alternatively, freeze it for 2-3 months.

Salmon: Salmon is a rich source of protein and high in omega-3 fatty acids.

Cooking Suggestion: I bake my salmon in an oven that’s preheated to 400*F, for 20 -25 minutes. I love salmon with a bit of dried dill and some lemon, it’s one of my favourite go-to’s!

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Batch Suggestion: Leftover roast salmon is a fantastic & nutritious sand-wich-filler. I like to cook extra when cooking salmon.

Storage Suggestion: Store salmon in an airtight container in the fridge. It will keep for 3 days. Alternatively, you can freeze it and it will keep for 2-3 months

Eggs (2 Eggs): Eggs are a great source of inexpensive protein. I love eggs, they are amongst the most versatile foods around. There are so many tasty ways to enjoy them for breakfast, lunch and dinner!

Cooking Suggestion: I love scrambled eggs, I whisk two eggs with a little bit of milk and a tiny bit of melted butter. All types of eggs are great seasoned with some black pepper.

Batch Suggestion: I will cook 3-4 hard boiled eggs at once and use them for salads or sandwiches.

Storage Suggestion: Hard boiled eggs will keep in the fridge for a week.

Chickpeas & other Beans: Are rich in fibre and a good source of plant-based protein, iron and magnesium. Chickpeas help you to stay full longer and help stabilise blood sugar. Chickpeas contain about 20% protein & 60% carbohydrate, so it’s good to remember this when planning your carbohydrate intake.

Cooking Suggestion: I like to roast chickpeas in the oven and add them to sal-ads, curries or just eat them as a snack. When roasting them, I season with some ground cumin, coriander, paprika and a few chilli flakes.

Batch Suggestion: I like to make extra roasted chickpeas as they’re handy for popping into salads to add some crunch & they also go really well stirred through curries.

Storage Suggestion: Store them in an airtight container or zip lock bag, with no extra liquid. They weill keep for 3 days. Alternatively, freeze so they’ll keep for 2-3

Hummus: Hummus is packed with plant-based protein and is high in fibre. Hummus is great with so many things – crackers, carrot sticks, toast, salads. It’s great for satisfying savoury cravings. I don’t season my hummus – it’s rich enough in flavour by itself.

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VEGETABLES SUGGESTIONS.

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VEGETABLES: I know that the serving size is quite substantial & can be quite a challenge, that’s why I’ve given a lot of suggestions here.

Mushrooms: Mushrooms are great for strengthening our immune system and protecting our cells and tissues.

Cooking Suggestion: They’re brilliant in soups and sauces as they give it a nice, creamy texture. I also always pop in a few mushrooms when I’m cooking a stir-fry. If you want something really flavoursome, try frying them in a little bit of butter instead of oil and get an amazing flavour. Peppers: Peppers are high in antioxidants and nutrients. They’re good for eye health & as part of a healthy diet can contribute to a reduced risk of developing certain diseases such as heart disease.

Cooking Suggestion: Slice up peppers raw and use for dipping into hummus, or roast them and throw them into anything from stir-fry’s to sauces. I don’t usual-ly season peppers by themselves, I let them get their flavour from whatever dish I’m adding them to.

Batch Suggestion: I like to chop up extra peppers to have for salads, sandwich-es, or just to make cooking during the week a little quicker.

Storage Suggestion: Store chopped peppers in an airtight container. It will keep for 2-3 days.

Courgette: Courgettes contain loads of water, which makes them really healthy, and really quick to cook. They’re also great for our digestive system. I either fry or roast zucchini when I cook it. I think a dash of salt and pepper is all courgette needs because of it’s own natural flavour, but you can season with any herbs and spices you like.

Batch Suggestion: Having courgette chopped in the fridge is really handy for curries, soups and stews.

Storage Suggestion: Store chopped courgettes in an airtight container. It will keep for 5 days.

Spinach: Spinach is known for being a superfood and being great for your bones, you need strong bones for my workouts! I love adding it to my smooth-ies, for extra nutrients. If you don’t have baby spinach leaves, frozen spinach is a good alternative. I like mixing spinach leaves into curries.

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Tomatoes: Tomatoes are rich in nutrients and help prevent against heart dis-ease. They are great with loads of things, breakfasts, salads, sandwiches, pas-tas…another versatile vegetable! They pack even more of a nutritional punch when cooked.

Cooking Suggestion: I always use them in sauces or make my own salsa. If I’m adding them to a sauce I roast them in the oven with some red onions and gar-lic first and the flavour is just awesome.

Batch Suggestion: I tend to prepare tomatoes as I need them, unless I roast them, and then I might store them in the fridge.

Storage Suggestion: Let the tomatoes cool and then store roasted tomatoes in an airtight container. It will keep for 3-5 days.

Broccoli: Broccoli is packed with vitamins and is a great wound-healer! Whether you prefer it cooked or raw, broccoli goes great in salads, soups, stir-fry’s and it’s super healthy.

Cooking Suggestion: I love it raw in salads to add some crunch. If I want to cook it, I boil it in water and it gets nice and soft. I like adding thyme to broccoli to give it a little more flavour.

Batch Suggestion: I love having brocolli cooked and chopped ready to go in the fridge, I’ll never prepare just half a head of brocolli, I’ll always do the full one and store the rest.

Storage Suggestion: Store chopped brocolli in an airtight container. It will keep for 3-5 days. It stores well with peppers and cauliflower.

Cauliflower: It’s rich in Vitamin C and K plus antioxidants and fibre which our bodies love!

Cooking Suggestion: I prefer to boil cauliflower rather than steam it, as it’s a little quicker. Do as you normally would, and fill a pot with enough boiling wa-ter to cover the cauliflower and boil for about 10-15 minutes. Season with black pepper. (Boil for 5 minutes if you prefer it more al dente).

Batch Suggestion: I might batch cook cauliflower and chop it up to use throughout the week.

Storage Suggestion: Store chopped cauliflower in an airtight container. It will keep for 3-5 days.

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Sweetcorn: Sweetcorn is great for filling you up. If you want your sweetcorn hot, cook it in a pan with a tiny lump of butter and mix through until cooked. I love mixing sweetcorn with tuna and mayonnaise for sandwiches or mixing through pasta after a workout.

Carrots: Carrots are a great source of beta-carotene, and are great for our eye sight. Raw carrot sticks are great for dipping into hummus.

Cooking Suggestion: I love it raw in salads to add some crunch. If I want to cook it, I boil it in water and it gets nice and soft. I like adding thyme to broccoli to give it a little more flavour.

Batch Suggestion: Carrots are great in stir-fries and sometimes I chop them up really small and pop them into my spaghetti Bolognese! I let the carrots take on the flavour of whatever dish I’m having them with.

Storage Suggestion: Store chopped carrots in an airtight container. It will keep for 3-5 days. It stores well with peppers, and cauliflower.

Onions: Onions have been thought to improve blood sugar levels. I love adding red onions to salads to give them a bit of crunch!

Cooking Suggestion: Both red and white onions are also one of my staples for adding to stir-fries and pasta sauces. I let onions get the flavour of whatever dish I’m adding them to.

Batch Suggestion: I will never chop half or quarter of an onion, so if I don’t use it all, I’ll chop it up and keep for sandwiches, salads or dinners during the week.

Storage Suggestion: Store in an airtight container or freeze them. Store in the container on their own, as they will leave other foods with their smell/taste. It will keep in the fridge for around a week.

Cucumber: Cucumber is mostly made up of water so it’s low in calories and high in nutrients. Cucumber is a great salad addition. I love having sliced cu-cumber dipped in hummus or with natural yogurt.

Lettuce: Lettuce is a great way to get your daily requirements of vitamins in. It’s the most important part of a salad, I love iceberg lettuce or sometimes I’ll have a mixture of lots of different types of leaves together. Lettuce also makes a nice sandwich-filler as it goes well with most spreads and sandwich-fillers. A gen-eral rule of thumb is ‘the darker the leaf, the more nutritious’. So, try to mix and match your leaves with rocket, mizuna, endives and radicchio (purple).

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Celery: Celery helps digestion so I love adding it to stir-fries or salads. I stir fry the celery until it’s ready to add it to the stir fry or to make it into soup or I chop it up really small and comb it through salads. I like to season celery with a sprinkle of oregano or parsley.

Extra Tips for Preparing Your Veggies:• Fry onions in a little butter for extra flavour• Dip raw peppers into hummus, or if cooking, try roasting or stirfrying them.• Fry or roast zucchini with a dash of salt & pepper. • Roast tomatoes in the oven with some red onions & garlic, if making homemade

sauce• Add raw onions to salads or stir-fry red.white onions for any dish• Add spinach to smoothies or curries. Frozen spinach also works well. • Fry asparagus in a little oil, sprinkle salt & pepper over• Boil cabbage, and season with a little butter and pepper• Boil broccoli in water & add thyme to it when cooked• Dip cucumber slices into hummus or add to salads• Lettuce is a great sandwich filler• Cook sweetcorn in a pan with a lump of butter and mix through until cooked. • Boil cauliflower and season with black pepper.• Raw carrots are great dipped into hummus. Chop them up really small & add to

spaghetti bolognese• Season celery with a sprinkle of oregano or parsley.

Asparagus: Asparagus is delicious green spear-like vegetable with a unique taste.I like to fry my asparagus in a little oil and usually serve it on the side of my plate when I’m having chicken and rice or something like that and I need to get my nutrients. I season it with a sprinkle of salt and pepper.

Cabbage: Cabbage is great for our digestive system and keeps our heart healthy. It’s bursting with nutrients and antioxidants so it’s super for us.

Cooking Suggestion: Boil cabbage to prepare for your meal, if you go for red cabbage, add a dash of vinegar to the water when you boil it, because this stops the colour from running. I season cabbage with a little bit of butter and black pepper.

Batch Suggestion: I will always chop a head of cabbage, so I end up having some spare in my fridge.

Storage Suggestion: Store in an airtight container or freeze them. It will keep for 2-3 days.

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CARBOHYDRATES SUGGESTIONS.

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CARBOHYDRATES:Sweet Potato: Sweet potato is a great source of beta-carotene and fibre.

Cooking Suggestion: I microwave sweet potatoes because it’s quick and easy or make fries/wedges out of them by chopping them into my desired shape, and roasting for about 20 minutes in an oven at 350*F. When roasting I season with a drizzle of olive oil and paprika and black pepper. I love them with a bit of natural yogurt!

Batch Suggestion: I sometimes cook extra sweet potato and keep in the fridge, or make sweet potato fries and mash if I want to freeze them. They make for a healthy fast-food.

Storage Suggestion: Store cooked sweet potato in the fridge in an airtight con-tainer. It will keep for 4 days.

Rice: Rice is a great quick energy source. You can use Basmati or jasmine rice, brown rice is my favourite as it’s a whole grain.

Cooking Suggestion: Try using a bouillon cube or a chicken/vegetable stock cube for boiling the rice to give it more flavour!

Pasta: Pasta is another great energy source, and it’s cholesterol free, which is another good benefit.

Cooking Suggestion: There are so many great shapes and types of pasta, I tend to go for brown pasta, again because it’s a whole grain. My favourite sauce for pasta is definitely green basil pesto.

Batch Suggestion: When boiling pasta, I always make more than I need, be-cause cold pasta makes a great on-the-go lunch mixed with some pesto or oth-er sauce.

Storage Suggestion: Cooked pasta can be stored in an airtight container for 3-5 days.If possible, store the sauce and pasta separately.

Breads/Pittas/Tortillas: Breads with seeds have the broadest nutritional profile. Just remember that the seeds will contribute to your overall fat intake. I also love sourdough, it supports a healthy gut microbiome. I find I don’t get bloated after eating sourdough, which I love.

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Potatoes: Potatoes are a great source of fibre, which is great for our hearts.

Cooking Suggestion: You can have potatoes so many ways - mashed, boiled, roasted, fried. No matter what way I have prepared my potatoes, I always season with a pinch of salt and black pepper.

Batch Suggestion: I don’t usually batch cook potatoes, but if I have leftover mash for example, I’ll make a potato salad out of it.

Storage Suggestion: If you happen to have leftovers, pop them in an airtight container and store them in the fridge for up to one week, for best results, con-sume within 2 days.

Noodles: Some different types of noodles have a great protein content and can contribute to your overall protein intake. Avoid processed/instant products where possible.

Cooking Suggestion: You can get different types of noodles – those you need to boil and those that can go straight into the wok. Soy sauce is a great way to flavour noodles.

Batch Suggestion: I will sometimes cook more noodles than I need, let them cool and keep them to make a noodle salad for my lunch, it’s really tasty and you can add whatever veggies you like to them.

Storage Suggestion: Store in an airtight container in the fridge for 3-5 days. If possible, store the noodles and any sauce separately.

Porridge: Porridge is very filling and nutritious, that’s why it’s such a popular breakfast choice. Oats are packed with slow release energy and fibre.

Cooking Suggestion: Have them cold as overnight oats in the summer or warm and comforting in the winter! For cold, overnight oats, I like adding raspberries and some chia seeds. If I’m having a warm bowl of porridge, then I add some co-coa nibs, a bit of honey and some fruit and nuts. You really can put anything on oatmeal!

Batch Suggestion: If I’m super organised, I will make porridge for the week and then I just have to microwave it in the morning - handy if you put the time in!

Storage Suggestion: Pour the porridge into jars, let stand, uncovered, at room temperature for about an hour or until cool to touch. Cap the jars and refrigerate. It will last 4-6 days in the fridge. Alternatively, just have it portioned out & add boiling water. Let it sit while you do something else & when you come back, it will be ready.

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HEALTHY FAT SUGGETIONS.

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HEALTHY FATS:

Avocados: Avocado’s are really nutritious and full of heart-healthy fats. I love to smash half an avocado onto a slice of toast and season with sea salt & black pepper. They’re great with eggs, in salads or as a dip when smashed and mixed with lemon juice.

Nuts: Nuts are so good for us, as well as being a good source of fats, they pro-vide us with fibre and protein too. They are a great snack idea, you can pop a small box or bag of nuts in your bag for work or just if you’re not going to be at home for the day. Almonds, walnuts, pecans, cashews and pine nuts are all great in salads. I sometimes put cashew nuts in curries for a bit of bite.

Nut Butters: Because of the higher fat content, nut butters can be a really satisfying snack. Another great snack idea is having a slice of toast with nut butter, I love peanut and almond butter. They’re also so tasty and satisfying with fruit, especially bananas. Why not put a dollop of peanut/almond butter on top of your oatmeal next time too.

Cocoa Nibs: Cocoa nibs are full of nutrients and antioxidants and they will sat-isfy your chocolate craving – yay! I dot them in my oatmeal to satisfy my sweet tooth.

Seeds: Seeds are also a great source of fibre. There are so many seeds to choose from, and I use different seeds for different things. Chia seeds go well with overnight oats and oatmeal. I like pumpkin seeds for in homemade bread, I also love poppy seeds for bread and also into muffins with a little bit of lemon. Sunflower seeds make a great snack – mix with some yogurt and nuts, or how-ever you like.

Extra Virgin Olive Oil: This is a great way to get your healthy fats for the day. Using a little on a salad or in your cooking can contribute to your healthy fat intake for the day.

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SEASONING & SAUCES SUGGESTIONS.

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Seasoning/Spices:

• A few black peppercorns• 1 tsp of paprika• 1 tsp of cumin• 1 tsp of turmeric• 1 tsp of garam masala• 1 tsp of curry powder• 1 tsp of cinnamon• 1 tsp of nutmeg• 1 tsp of chilli flakes

Sauces:

• 1 tsp piri piri sauce• 1 tsp soy sauce• 1 tsp sweet chilli sauce• 1 tbsp natural yogurt • 1 tsp Sour Cream • 1 tsp basil pesto• Bouillon cube/chicken/veg stock

cubes• 1 tbsp of extra virgin olive oil and a

squeeze of lemon or lime juice.• 1 tbsp extra virgin olive oil & 1 tsp

of balsamicc vinegar

Herbs:

• Parsley• Oregano• Coriander• Rosemary• Basil• Chives• Mint

Cooking Fats:

• 1 tsp of butter• 1 tsp of olive oil• 1 tsp of rapeseed oil• 1 tsp of coconut oil

Seasoning, spices and herbs can all make the world of difference to your food when it comes to flavour. Here are my top suggestions and their quanitites:

I like to be aware of the cooking fats I use. A tip I find useful is if my pan goes dry, I add a dash of water rather than more of the cooking fat. A simple sauce can be a great addition to any meal to finish it off, my suggestions and portions are below:

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BATCH COOKING:What is Batch Cooking?Batch cooking is simply the act of preparing and/or cooking larger portions of different foods, meant to be mixed and matched to create versatile meals throughout the week. or if it’s to pop into the freezer to make your life easier somewhere down the line.

How Does it Help?• Remove the stress from deciding what to eat for breakfast, lunch, dinner and

snacks. • Spend less time in the kitchen throughout the week. • Ensure you have healthy meals sitting in your fridge, freezer or pantry.

If putting your batch cooked meals into the freezer, here are some points to note:

• Use your freezer space wisely. It can be a fantastic source of healthy mid-week dinners that you have prepped previously. Remove excess packaging and only use it for foods you defrost and eat regularly.

• Store your meals in labelled freezer safe containers, include the name of the dish and the date it was cooked. There are few things more frustrating than a freezer full of mystery foods!

• Remember basic food safety tips when using your freezer. Don’t leave any-thing sitting in there for too long, I generally aim for 3 months or less. Defrost all food in the fridge and not on the counter. Never re-freeze defrosted foods.

• Keep it clutter free• Schedule in a ‘Freezer Reboot’. Basically try to defrost and eat the majority

of the stuff in your freezer over a period of time. I do this a few times a year. Getting rid of stuff is as important as keeping it. There’s no point in using your freezer to freeze loads of batches of food but never eating it. By the end of my reboot, I will have a relatively empty freezer and will start again from scratch.

• I like to add whether it’s a lunch or dinner portion. This means I can choose different size meals based on how hungry I am.

TOP FREEZER TIPS:

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NOTES ON BREAKFAST & SNACKS:

My daily target is 3 meals and 2 snacks. This may suit some of you and not others - those with an active lifestyle may have larger snacks while those who are not may just have 1 snack. Don’t force it - do what is comfortable for you.

Breakfast is a little different, but it’s so important to choose a good breakfast option and be mindful of the size of the portion, as it can make a huge difference to your calorie intake for the rest of the day. Some tips for portioning & choosing your breakfast:

1. If eating cereal or porridge, use a smaller bowl, and use the same bowl every day to make portion control easier.

2. Add in some protein so you will feel full for longer. Some things to incorporate into your breakfast to get protein include: beans, hummus, egg, nuts, seeds or nut butters. This will help you get crucial nutrients and also make you feel satisfied after eating. You can also add in yoghurt or greek yoghurt for more protein.

3. Try to get some of your 5 a day, whether it’s mushrooms, a smoothie or ber-ries in your yogurt, it will set you up well for the day.. This will boost your fibre and nutrients intake at a vital time.

4. Slow down and take time to appreciate your breakfast. It’s very common for people to eat their breakfast on the go, or at their desks, but taking time to enjoy it, may help you feel full & satisfied for longer.

Snacks

If you are active and feeling very hungry between meals, ensure you have a bal-anced snack. A small slice of brown bread with some tomatoes and chicken is ideal, especially if you have trained or are planning on training.

Smaller snack might include a small handful of nuts (8-10), a rice cake with a spoon of hummus and some cucumber or a biscuit with a cup of tea. Remember to factor in the fact that these snacks will contribute to your overall fat intake for the day and you may not need to add much to your main meals.

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CONCLUSION:It’s really important that you focus on getting the plate right. It’s also advisable to experient with your cooking so you’ll find things that you enjoy cooking and eating!

One thing we’d like to highlight is that you can enjoy food and socialise with food if you just have a little bit of education behind it - you don’t have to fear it! Think about your food portions for the whole day or week, instead of every single meal. Keep your plate size in mind, as plate sizes vary but our hand size won’t.

Fiona’s Easy Nutrition Wins: • Start by trying to get just 1 meal a day right. For Week 1: decide that you’re go-

ing to have a nice, healthy breakfast everyday and take the time to enjoy it.• Taking the first step is the hard part.• Progress not Perfection!

We know how hard it can be to prepare healthy dinners with work and children, so being prepared is key. You have to have a plan in place, and remember that batch cooking doesn’t have to be complicated.

Protein is essential for health (not just muscle & hair growth). 90% of people don’t need protein supplements, just get your protein from a good source and proportionately throughout the day. Vegetarians must have a plan in place fo-how they will replace this protein.

Different vegetables have different nutrients, so a wide variety of vegetables is the surest way of getting as many of the nutrients as possible. Try to get a wide variety across the week, as trying to ensure you’re getting a variety of veg in each meal can be unrealistic.

Carbohydrates aren’t a dictator of what you weigh. They’re very important for our heart health. Having a portion of carbs at dinner time help you sleep better.

Healthy Fats are ones that aren’t saturated (not from animal sources). They’re especially important for women for hormone balance. The easiest way to include them is through snacking, such as a handful of nuts, rice cake with nut butters and avocado on toast.

If you need any help at all, drop me an email on team@derval.ie and I will get back to you with an answer.