Menu Inspiration!

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When it comes to improving our health, the fuel we put into our bodies is equally as important as the physical exercise we do. No matter how much or how hard you workout, it is impossible to out train a poor diet. At Evolution Health & Fitness we encourage plentiful, varied, sustainable healthy eating habits in order to feel the best we can day to day. What we eat affects our energy levels and mood just as much as our physical health. We appreciate that we’ll all have treats here and there, but if we can eat healthily 80% of the time and not feel it is a chore then we are on the right track!

Eat well to feel well!

  • Incorporate more of the following into your diet:

    • Water

    • Fruit - try to get a range of fruits and colours into your diet

    • Vegetables

    • Legumes / pulses such as lentils, chick peas and kidney beans

    • Fish

    • Nuts and seeds

    • Whole grains such as brown rice and wholegrain bread rather than white

  • Make your favourite meals more healthy. For example you can use your existing spaghetti bolognaise recipe with a few modifications (for example courgetti rather than spaghetti and adding chick peas or kidney beans into your sauce)

  • Prepare your meals in advance (you could do an extra batch while you’re cooking and freeze for a later date)

  • Try to reduce processed & packaged food where possible and make your meals from scratch (e.g. if you’re going to have a sandwich, have a homemade one rather than a packaged one)

  • Cut down on sugar!

  • Monitor your calorific intake

There is a wealth of information out there with hundreds of free recipes and menu suggestions, some of which will be to your taste and some won’t.  It is worth setting some time aside to research meals which work for you. Below we have listed some ideas for each meal to provide a guide and maybe some inspiration for your searching!

Breakfasts

2 scrambled eggs with two slices of brown toast (300 calories)

Cinnamon porridge with bananas and berries (266 calories)

Blueberry & Almond Greek Yoghurt (282 calories)

Banana, Avocado, Mango & Spinach Smoothie (134 calories)

Mushroom Omelette (336 calories)

Lunch

Baked Sweet Potatoes 259 Calories

Mexican Bean Wraps 416 Calories

Salmon and Courgette Bagels 250 Calories

Spiced Chicken and Vegetable Soup 219 Calories

Lime Prawn Cocktail Pitta Salad 345 Calories

 Dinner

Butternut Squash Barley Risotto 336 Calories

Chicken and Chorizo Jambalaya 445 Calories

Roasted Black Bean Burgers 499 Calories

Sesame Butterflied Chicken 489 Calories

 Veggie Chilli 400 Calories

We have included the calories for each dish because it is really important to know how many you are consuming each day. Using MyFitnessPal or Fitbit to track your calories is a really valuable tool so try to get into the habit of doing this.

If you’re looking for some ideas for snacks between meals, have a read of our blog: www.evolution-health.co.uk/blog/Snackingforsuccess

Getting into good dietary habits and eating homemade food with a wealth of ingredients not only tastes better but will also provide the nutrients our bodies need to feel healthy. Don’t fear meal times, take some time to research recipes, prepare in advance and see food as an enjoyable part of your day.

Andy Letham