DAY ON PLATE BASED ON AM TRAINING

Wake up with a glass of water!

Pre training for those early 6am get up classes get in at least 1 banana prior! Something is better than nothing.

Then after your 100% amazing effort at training its important to come home and to fuel that body so let's dive into a delish and simple breakfast that will hit the spot and all the right macros after your training sessions.

https://www.kirstypalmer.com/single-post/cottage-cheese-scrambled-eggs

Cottage cheese scramble with 2 pieces of wholemeal toast!! Get in your carbs for this meal ladies!

Next up some more hydration and an optional coffee with no sugar or herbal tea mid morning to get you to lunch time yeowwww!!! Let's aim for coffee after your first main meal! Not first thing in the morning.

Lunch will consist of a good source of protein, healthy fats, veggies - carbs are not really needed but you can have a smaller portion if you have an active job and are on the go throughout the day.

Heres a recipe I found on my blog that will go down well.

https://www.kirstypalmer.com/single-post/turkey-patties-with-quinoa-and-roast-veggies

For this meal lower the quinoa portion and simply add in a 1/4 avocado - if you are opting for no carbs here then remove quinoa and just add 1/2 an with the veggies and patties for protein.

AFTERNOON CRUNCH TIME!

Usually around this time the body is either entering a low from the intense high of an awesome morning you have had or energy levels are just dipping - the goal is to not let that happen due to fuelling your body right so lets get in a good dose of protein here to keep hunger levels at bay.

One option - no link needed is 1 cup plain greek yoghurt - 1/2 cup mixed berries - 1T chia seeds and flax seeds with an optional drizzle of honey over the top! YUM!!!

Another is opting for a simple delish smoothie heres a yummy recipe I found on my blog

https://www.kirstypalmer.com/single-post/mixed-berry-smoothie

Mixed berry protein smoothie!

Our final meal of the day! We have fuelled the body well enough that right now for this meal we just need something light so the body can digest it quick enough prior to going to bed so whilst we sleep it can recovery, reset and do what it needs to do instead of trying to break down a huge big meal.

I also find keeping your proteins light in this meal as well so opting for your darker meats during the day for lunch and lighter / white meats for dinner which makes it a lot easier for your body to break down faster as well.

Here is a simple light high protein and fat based meal for dinner.

https://www.prevention.com/food-nutrition/a60099136/citrusy-grilled-chicken-salad-recipe/

Look how pretty this is! Lean source of protein, light veggies and avocado for a great source of fats! You will wake up feeling fab after this!

Now don't forget to keep that body hydrated with water throughout the day as you don't want to get to after dinner time and then gulp down a whole heap leaving you waking up constantly in the night to go to the bathroom which disturbs your sleep.

What you can finish the day with is a cold glass of magnesium! And if you are feeling really peckish have 2 squares of dark Lint chocolate.