Fabulous Friday Tip – Eat Beautifully

To eat beautifully… That’s 3 main meals and 2 snacks.

You must stick to this with no skipped meals. You will eat sensible amounts of lean meats and fish, protein rich dairy products low in fat, some essential fats from whole foods, an array of fresh vegetables and a varied selection of fresh fruit. When you eat you need to think where is my PROTEIN!

1 portion of protein

2/3 whole eggs/ 5 egg whites/ 1 1/2 scoops whey protein power/ 200g thick yoghurt /

200g fat free quark cheese/ 200g low fat natural cottage cheese/ 200g low fat formage frais/

3 slices of lean ham/ 3 lean bacon medallions/ 75g smoked salmon / 75g cooked salmon

+

1 portion of low GI carb 

1 slice wholegrain toast/ 1 piece brown soda bread/ 2 Ryvita/

3 tablespoons oats / 3 tablespoons oatbran / 1/2 slice Rye bread

+

1 portion Low GI fruit or Vegetables

1 cup of berries/ 1 orange/ 1 apple/  1 nectarine/ 1 pear/ 1 peach / 2 plums /

2 figs/12 cherries/2 passion fruit/1 kiwi fruit/ 1 satsuma

any green vegetables/6 cherry tomatoes/ 2 medium tomatoes / 10 asparagus spears / 1 cup mushrooms/

Mid Morning Snack.

1 portion PROTEIN

15 almonds / 1 1/2 tablespoons of mixed seeds/ 6 walnuts halves/ 4 Brazil nuts/

2 slices of lean ham, prosciutto, bersaolo/ 1 egg/ 200g tick yoghurt/

150g fat free quark cheeses/ 150g low fat cottage cheese/ 150g low fat fromage frais

+

1 portion of LOW GI CARBS

1 orange/ 1 apple/ 1 nectarine/ 1 pear/ 1 peach/ 2 plums/ 2 figs/ 12 cherries/ 2 passion fruit/

1 Kiwi fruit/ 1 satsuma/ 1 cup berries/ 2 cups vegetables crudités

Lunch

1 portion PROTEIN

3 whole eggs/ 1 1/2 scoops whey protein power/ 200g thick yoghurt/ 200g low fat natural cottage cheese/

200g white fish/ 200g calamari/ 200g prawns/ 200g tuna in spring water/ 200g scallops/ 200g mussels/

150g chicken/ 125g lean ham/  125g beef/ 125g pork/ 125g lamb/ 100g salmon/ 100g mackerel/

100g tuna steak/ 1/2 cup pulses (lentils, chickpeas,  beans)3 lean bacon medallions/ 200g chopped firm tofu

+

3-4 portions VEGETABLES AND SALADS

Mixed green leaves- spinach, watercress, rocket, radicchio,lettuce

dark green leaves- kale, cavalo nero, swiss chard/ sprouts (mung bean,alfalfa, lentil)/

tomatoes/cucumber/sugar snap/peas/mange tout/radish/peppers/French beans/fennel/

asparagus/broccoli/cabbage/courgettes/aubergine/cauliflower/onions/leek/mushrooms/artichoke/

celery/peas/raw carrot/brussel sprouts/ Asian greens

+

1 portion of FAT(unless you combine with salmon,tuna steak or mackerel)

(1 teaspoon mixed seeds or 1 tablespoon of olive/ sesame/walnut/UDO’s oil )

1 Tablespoon of vinegar ( balsamic, red wine, apple cider, champagne,raspberry ,white wine or

juice of 1/2 lemon or lime

Mid Afternoon Snack

1 portion of PROTEIN

15 almonds / 1 1/2 tablespoons of mixed seeds/ 6 walnuts halves/ 4 Brazil nuts/

2 slices of lean ham, prosciutto, bersaolo/ 1 egg/ 200g tick yoghurt/

150g fat free quark cheeses/ 150g low fat cottage cheese/ 150g low fat fromage frais

1 stick mini cheddar/ 1 tablespoon nut butter/ 1 mini pot (3 tablespoons) low fat hummus/

100g edamame (do not add a carb beans)

+

1 portion of LOW GI CARBS

1 orange/ 1 apple/ 1 nectarine/ 1 pear/ 1 peach/ 2 plums/ 2 figs/ 12 cherries/

2 passion fruit/1 Kiwi fruit/ 1 satsuma/ 1 cup berries/ 2 cups vegetables crudités/20 sugar snap peas

2 Ryvita/ 2 Finn Crisp (classic, round, or plus) / 3 Finn Crisp thins/ 2 oatcakes

Supper

1 portion PROTEIN

3 whole eggs/  200g low fat natural cottage cheese/200g white fish/ 200g calamari/ 200g prawns/

200g tuna in spring water/ 200g scallops/ 200g mussels/150g chicken/

125g lean ham/ 125g beef/ 125g pork/ 125g lamb/ 125g veal/ 125g venison/

100g salmon/ 100g mackerel/ 100g tuna steak/

1/2 cup pulses (lentils, chickpeas, beans once per week) 3 lean bacon medallions/ 200g chopped firm tofu

+

3-4 portions VEGETABLES AND SALADS

Mixed green leaves- spinach, watercress, rocket, radicchio,lettuce

dark green leaves- kale, cavalo nero, swiss chard/ sprouts (mung bean,alfalfa, lentil)/

tomatoes/cucumber/sugar snap/peas/mange tout/radish/peppers/French beans/fennel/

asparagus/broccoli/cabbage/courgettes/aubergine/cauliflower/onions/leek/mushrooms/artichoke/

celery/peas/raw carrot/brussel sprouts/ Asian greens

+

1 portion of FAT(unless you combine with salmon,tuna steak or mackerel)

(1 teaspoon mixed seeds or 1 tablespoon of olive/ sesame/walnut/UDO’s oil )

1 Tablespoon of vinegar ( balsamic, red wine, apple cider, champagne,raspberry ,white wine or

juice of 1/2 lemon or lime

You will reduce your calories to a level that ensures you dip into body fat reserves, but not so low that your metabolism is compromised. ( anything below 800 and your metabolism will slow down)
CONSISTENCY NOT SEVERITY.

PS don’t forget our other #FabulousFridayTips

Siobhán xx

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siobhansstylesecrets

This website is about my true love: FASHION. This is a story on style. Don't take it too seriously! Style is personal, be confident and try things out. I would love to inspire you and and make dressing fun. I hope that you will enjoy my little secrets and get that interesting twist on fashion that makes it so fun!

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