training development
WATER is THE MOST IMPORTANT - YOU NEED TO DRINK at least 2.5 litres a day!
Snacks
Oat bran or oats (not instant) made with semi -skimmed milk or even better Almond milk, or in a yoghurt like activia handful of chopped fruit or berries.
FULL FAT Greek Yogurt with flaxseed
Night snacks
Blend Formula 1 with 2tsp natural yoghurt, a drizzle of honey and 15g almonds. A protein fix gives your body the building blocks to repair and grow while you sleep. The yoghurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles / body relax and wind down whilst burning fat
Cottage Cheese with apple and Walnuts
Recipes
Walnuts Mix
Preheat oven to 180°C. Place 150g walnuts on a baking tray and bake in the centre of oven for around ten minutes until fragrant and toasted. When cool add to a large container and mix with 75g unsalted sunflower seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Add Flaxseed. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
Salad
Peppers marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes
1 yellow pepper, sliced julienne
1 carrot, julienne sliced
1/4 avocado, cubed
2 red onions, chopped
10 cherry tomatoes
1 cup broccoli florets
1 pack raw baby spinach
Salad
250g cherry tomatoes, halved
1 cucumber, quartered lengthwise and diced
Handful of Baby Spinach
400g can of butter beans
1 red onion, thinly sliced
1 yellow pepper, diced
2 Tbsp chopped fresh basil or mint
2 Tbsp chopped fresh flat-leaf parsley
75g pitted Kalamata olives, halved
125g reduced-fat feta, crumbled
Diner
Lentils, spinach broccoli
Peppers marinated lime and chilly oven cooked 200°C 22-25min
1 Pack of Puy Lentils
1 Pack of spinach
1 Pack stemmed broccoli
Saucepan - Add garlic, a generous splash of cider vinegar and table spoon of dijon honey mustard (or dijon) bring
Snacks
Oat bran or oats (not instant) made with semi -skimmed milk or even better Almond milk, or in a yoghurt like activia handful of chopped fruit or berries.
FULL FAT Greek Yogurt with flaxseed
Night snacks
Blend Formula 1 with 2tsp natural yoghurt, a drizzle of honey and 15g almonds. A protein fix gives your body the building blocks to repair and grow while you sleep. The yoghurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles / body relax and wind down whilst burning fat
Cottage Cheese with apple and Walnuts
Recipes
Walnuts Mix
Preheat oven to 180°C. Place 150g walnuts on a baking tray and bake in the centre of oven for around ten minutes until fragrant and toasted. When cool add to a large container and mix with 75g unsalted sunflower seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Add Flaxseed. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
Salad
Peppers marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes
1 yellow pepper, sliced julienne
1 carrot, julienne sliced
1/4 avocado, cubed
2 red onions, chopped
10 cherry tomatoes
1 cup broccoli florets
1 pack raw baby spinach
Salad
250g cherry tomatoes, halved
1 cucumber, quartered lengthwise and diced
Handful of Baby Spinach
400g can of butter beans
1 red onion, thinly sliced
1 yellow pepper, diced
2 Tbsp chopped fresh basil or mint
2 Tbsp chopped fresh flat-leaf parsley
75g pitted Kalamata olives, halved
125g reduced-fat feta, crumbled
Diner
Lentils, spinach broccoli
Peppers marinated lime and chilly oven cooked 200°C 22-25min
1 Pack of Puy Lentils
1 Pack of spinach
1 Pack stemmed broccoli
Saucepan - Add garlic, a generous splash of cider vinegar and table spoon of dijon honey mustard (or dijon) bring