2 Weet Bix plus 1/3 cup of oats, frozen berries, a small banana and ½ pear with 100g of natural low fat Greek yoghurt and 1 cup of skim milk. I devour breakfast while attempting to finish the crossword – at least I always manage to finish breakfast.
6 plain wholegrain crackers – pretty boring, ha?
1 x wholegrain sandwich with tinned tuna, a slice of low fat cheese and a decent lashing of hummus and a scraping of my chilli jam plus a pink lady apple.
200g tub of low fat blueberry Greek Yoghurt and a small handful of mixed nuts.
3 x chilli and lime marinated chicken skewers + assorted vegetables and ½ cup of brown rice.
2 squares of dark chocolate
A cup of hot chocolate (made with hot water and a splash of milk) + some watermelon.
Saturated fat: 16g
There you have it. It’s pretty stock standard. I quietly admit that while I do enjoy being adventurous in the kitchen and experimenting with different flavours and foods I generally have a pretty ordinary diet.
I strongly believe that it’s important to start the day with a good solid breakfast containing low GI carbs, a decent whack of protein and a couple of serves of fruit. I manage to get almost half of my dietary fibre requirements in one meal – fibre is essential for the health of our bowels, but it can also play a role in reducing cholesterol and can keep us fuller for longer.
Lunch is often had on the go when at work. I always try to include high quality protein (tuna and cheese) with a fibre-rich grain source. I should probably work on getting some veggies in at lunchtime though.
Like most people, I don’t want to cook up a storm for dinner after a long day at work (I also go to gym most evenings) so I generally opt for a high quality protein like chicken, steak or fish, plenty of veggies and a nutrient dense carbohydrate source. Tonight I chose brown rice, but I’m a big fan of quinoa, pasta and potatoes (I reckon the humble spud doesn’t deserve to be so maligned).
As for snack foods I try to have something to tide me over between meals. The wholegrain crackers work well as a snack on the go, but the protein-rich Greek yoghurt is the perfect treat before hitting the gym to promote muscle growth and recovery as well as to supply enough energy to hit it hard. For dessert I had a small treat; a luxury I consume occasionally. And to top it all off I had a hot chocolate, just because.