Eating healthy doesn't have to be boring...
Below are a few ideas on what I suggest to include in a healthy diet, if you follow these ideas and stick within your calorie allowance you won't be far off!
100g 0% Greek yoghurt- 57kcal, 10g pro, 4g car.
50g dried muesli- 178kcal, 30g car, 5g pro, 2g fat.
15g protein powder- 55kcal, 10g pro.
80g strawberries- 24kcal, 5g car.
Total: 314kcal, 25g pro, 42g car, 4g fat.
Here you are consuming a good amount of protein which is vital on a morning to kick start Muscle Protein Synthesis (MPS) as well as aiding you to feel well satiated for the start of your day. Combined with some complex carbohydrates with good fibre intake to give you some slow release energy as well as some great antioxidants and vitamins from the berries.
1 tin of tuna- 160kcal, 40g pro.
1 avocado- 170kcal, 26g fat, 15g car, 3g pro.
50g mixed peppers- 11kcal.
Total: 341kcal, 43g pro, 17g car, 27g fat.
Another high protein meal, very important to consume good quality protein frequently throughout the day to keep MPS going and your metabolism working. Also some good 'heart healthy' monounsaturated fats from the avocado mixed with peppers to include lots of vitamins. Tuna can be substituted for other meats or poultry.
2 chicken breasts- 294kcal, 51g pro, 8g fat.
1 sweet potato- 140kcal, 32g car, 2g pro.
1 tsp rapeseed oil- 40kcal, 5g fat.
Steamed spinach- 20kcal, 3g car, 2g pro.
Total: 494kcal, 55g pro, 35g car, 13g fat.
A well balanced meal to finish your day consisting of all 3 macronutrients with protein making the majority again. Including more vital nutrients from the spinach and the important factor to steam the vegetables to be able to preserve most of the nutrients to be consumed.
Fruit- berries, apple, banana.
Nuts- 25g almonds, cashews, walnuts.
Fruit and nuts are great to snack on in between meals when feeling hungry, the vitamins from the fruit are very beneficial. As well as the healthy fats and proteins from the nuts can be a great way to feed in smaller meals throughout your day. Just be careful on the amount you consume as calories can be quite high on some fruits and especially in nuts.