HIIT - High Intensity Interval Training (2015)
PART 3
NUTRITION
31 MY 7-DAY CLEAN FIT FOOD EATING PLAN
Food should taste good and, more importantly, be a great source of all your vitamins and minerals.
Food does more than stop you feeling hungry—it also helps provide you with energy. The better quality food you eat, the more you give to your body. A great saying I heard once was “every bite we take will either heal our body or destroy our body.“
It does get you thinking! So one of the best ways to eat is to stick to the rule: 80 percent of the time stick to the good stuff, then you are allowed 20 percent of the not-so-good stuff if you are tempted to eat the less tasty and crave the premade choice, but I hope with this book you will see how delicious these clean fit foods are that these will be all you crave.
Open Sandwich
DAY 1
Breakfast
Oats and raspberry breakfast pudding
Add some oats, then a splash of low-fat natural yogurt. Add chopped banana and raspberries. You can sprinkle on a few extra seeds and dried fruit to give it that extra crunch.
Snack
Small pieces of cheese with an apple
Lunch
Whole-grain pita with salad and hummus
Snack
Oatcake topped with half of an avocado
Dinner
Stir-fried beef with garlic served on brown rice with peas
DAY 2
Breakfast
Mashed avocado on whole-grain toast, sprinkled with poppy seeds
Snack
Hard-boiled egg with carrot sticks
Lunch
Tuna with lima beans and red kidney beans and coriander
Snack
A few dates with some cashew nuts
Dinner
Grilled chicken breast with streamed green beans and mashed sweet potato
DAY 3
Breakfast
Bowl of whole-grain cereal topped with some blueberries
Snack
Super-Green Smoothie
Spinach, apple, celery, pear, and then top with goji berries and chia seeds
Lunch
Turkey sandwich with grated carrots and hummus
Snack
Red pepper sticks with cottage cheese as a dip
Dinner
Grilled marinated garlic king prawn kebabs served on lemon-flavored brown rice
DAY 4
Breakfast
Scrambled eggs with grilled field mushrooms
Snack
A few almonds with a couple of dried apricots
Lunch
Low-fat tomato soup with half a whole-grain pita
Snack
Small low-fat yogurt with added oats and a little honey
Dinner
Roasted vegetables served with whole-grain pasta
DAY 5
Breakfast
Warm oatmeal with pear chunks and a sprinkle of cinnamon
Snack
Oatcake topped with a banana and a few almond flakes
Lunch
Avocado with tuna and red pepper and chia seeds
Snack
Celery stick and low-fat cream cheese
Dinner
Salmon fillet served on quinoa with steamed broccoli
DAY 6
Breakfast
Poached egg on toast with half of an avocado
Snack
Small yogurt with added poppy seeds
Lunch
Grated courgette with feta cheese and cherry tomatoes, pumpkin, and pine nut salad
Snack
Oatcake with half of a mashed avocado
Dinner
Grilled chicken breast with a sweet jacket potato and french green beans
DAY 7
Breakfast
Grilled lean bacon with scrambled eggs
Snack
Hot milk drink with a banana
Lunch
Whole-grain pita stuffed with rocket, mozzarella, cherry tomatoes, and a few pine nuts
Snack
Apple and a small piece of cheese
Dinner
Lean beef vegetable stir fry