Breakfast

• Oats ( 30 g) + skimmed milk or honey or water ( I don’t prefer honey as it’s just sugar)or wholemeal brown bread + 2 eggs or peanut butter
• If you don’t drink milk you have to take calcium supplement
• If you won’t be eating much fruit and vegs, get one multi-vitamin supplement

Snack Options

• One Banana , one apple,  one carrot,  one oatcake or handful of nuts and seeds ( almonds , Brazil nuts…) – just a handful ( no more than 30 gr) . Nuts are almost 50% fat , but it’s good fat
• Cottage cheese – it’s full of protein and almost fat free – very popular with bodybuilders who want to  get enough protein ( 14g in 100 g)

Lunch + Afternoon

• Tortilla wrap + salad ( spinach, tomato and lettuce) with chicken, tuna or salmon or beef + olive oil
• If it’s a pre training meal, have some wholemeal bread, rice or pasta . It you are not training there in no need to load yourself with extra cabs that you won’t burn
• You may get some while bread, rice or pasta if you need quick energy, 30 min before the training session. White stuff sustains you for a short period while wholemeal can sustain you for up to 8 hrs while releasing energy slowly.
• Smoothie or low-fat & low sugar yogurt
• Cottage cheese (100g)
• Green tea is a good antioxidant but you have to drink it without sugar ( bags one don’t taste bitter)

Post-training recovery meal

This meal is as important as breakfast. In the 30 min after training, you need to repair your muscle cells and replace the depleted glycogen (broken sugar inside muscles and kidney). So you need protein supplement ( mix of 25 gr of protein and some glucose sugar) .

Dinner

get some protein intake especially it you’ve have trained – chicken – Tuna , sardine or Salmon + brown rice and any wholemeal . Protein found in lentil, chick peas, etc are as good but they are not complete protein( they lack some amino acids) -Salmon and sardine (oily fish) are the best as it has some necessary omega fats

Buy the frozen one – not canned seafood

After dinner snack

After your dinner if you need to eat more, you should only eat fruits: apple or carrot . Any carbs you eat is not needed at this stage. You can also get some blackberries and all sorts of cherries or dried fruits

Facts