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Need a mental reset and some simple structures to follow?

Amy Gorman

We often try to over complicate nutrition.


For daily life, moving better, moving more and feeling good, it's really not that difficult.


For athletic performance, it can be made more complicated, but it also doesn't need to be. There's just more on the line if it doesn't go quite right.


So before I get started, take a second to remind yourself that eating well is meant to make you feel good, it's not meant to stress you out. If it stresses you out, then it's not making you feel good. So it needs to be reviewed and simplified.


Tip: eating crap, processed food doesn't make you feel good. You get a little dopamine hit and think you feel good, but I guarantee that 20 minutes later you probably feel a bit gross.


Simple principles of any meal:

  1. Choose your protein source (The size of 1-2 palm portions - or a minimum of 30g)

  2. Add your veggies (1-2 handfuls of the same or different - try to choose different colours throughout the day)

  3. Choose minimally processed foods (think more poultry and fish than sausages and burgers)

  4. Opt for wholegrains where possible for carbs, or extra veggies (1-2 handfuls, increase with activity)


Protein:

  • A chicken breast

  • A steak

  • 200g mince

  • 1/2 block tofu and ¼ tin of chickpeas

  • Eggs (I'd always go an egg plus a couple of whites to get more from it, then I add cheese cause yum)

Veggie:

  • Bell pepper

  • Cucumber

  • Cherry tomatoes

  • Asparagus

  • Sugar snaps

  • Mushrooms

  • Frozen peas

  • Courgette

  • Cabbage

Carbohydrate:

  • 1/2 pack microwave rice

  • 60-80g uncooked pasta

  • A slice of bread (gluten-free for easier digestion)

  • A small potato (½ a sweet potato - some of them are massive!)

  • Extra, starchy veg - carrot, parsnip

Fat:

  • 1 tsp olive oil

  • 1 tsp nut butter

  • 1 tsp butter

  • 1/2 avocado

  • A block of cheese (20-30g)

  • If using a fattier cut of meat (e.g. chicken thigh, you don’t need to think about your fat)

Look at your plan and your plate. Does it include an element of each of these?


If not, how can you make sure it does?


Putting them all together:


Simplest options to hit each of these:

  • Meal one:

    • 1 slice of gluten-free toast (easier to digest, less bloating and stomach issues)

    • 1 tsp almond butter (more omega 3 than butter)

    • 1 shake

    • 1 apple/handful of berries

  • Meal two:

    • 1 slice of gluten-free toast

    • 2 egg white, 1 egg (more protein than just 3 eggs)

    • 30g cheese (feels like a delicious treat compared to 3 eggs without overloading fats and feeling slow)

    • 2-3 handfuls spinach/broccoli/tomatoes

  • Meal three:

    • 1 scoop protein powder

    • 1 tsp almond butter

    • 1 tbsp flax seed

    • 1-2 handful berries

    • 1 handful ice

    • 1 cup water/milk

  • Meal four:

    • 1 chicken breast (buy pre-cooked slices if you're low on time)

    • ½ sweet potato or ½ packet microwave rice

    • 1 handful sugar snaps

    • 1 handful frozen peas/edamame

    • ½ avocado

  • Alternative meal:

    • 1 tin tuna

    • 1 tbsp 0% fat yoghurt/skyr (mix with tuna)

    • 1 small baked potato

    • 1 handful sweetcorn

    • ½ red pepper

    • 1-2 handful leaves

    • 30g cheese/ ½ avocado

Make it easier to see it in practice and with things you can grab on the go or cook in 15 minutes? It doesn't need to be overly fussy, although sometimes it's nice if you have the time.

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