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 do not believe in prescribing extensive meal plans. To be effective these have to be personal to each individual, taking in to account allergies, intolerances, deficiencies, likes and dislikes. They are unlikely to work as not many of us want to be told what we are having for breakfast in 6 weeks time. We don’t believe in ‘diets’, we always try to 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!
As is often the case with our exercise habits, we can get into a rut with our eating habits too, and so it is worth taking some time to think in advance about your meals (breakfast, lunch & dinner) and snacks for the week ahead. We often think of healthy eating as restrictive, but it should be the opposite. Rather than taking things away from your diet, get into the mindset of adding things in. Done properly, this will make you feel more satiated – so you feel fuller for longer, rather than craving other things. Small changes can lead to big results and the take home message is to really think about your nutrition. It probably won’t be perfect but shoot for ‘better’ and you won’t be going too far wrong.
Below we have listed some tips on how to achieve a varied, healthy diet which will make you feel so much better!
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)
Blueberry, Banana & Cinnamon Porridge (343 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.