It can be tough staying healthy over the weekend. If you are one of our clients who has weekday deliveries only, then read on to discover the best way to stay on track towards achieving your goals.
- Keep to the meal structure of the Pure Package- 3 meals and 2 snacks. These should be evenly spaced throughout the day to keep your blood sugar levels balanced and your energy levels stabilised. Avoid going for periods longer than 4 hours without eating. Speak to one of our client managers today
- Never skip breakfast. This should always contain a good source of protein (e.g. eggs, smoked salmon) combined with a source of complex carbohydrate (no added sugar muesli, oats, rye bread etc) and some avocado for healthy fats. Breakfast will give you the energy you need to start the day.
- There is no wheat in our packages, so you may feel it beneficial to keep this out of your diet. Instead opt for alternate grains such as rye, barley and spelt. Brown rice noodles/ wholegrain rice are also fine in moderation.
- Keep snacks on you that are similar to what we have been giving you. A piece of fruit and a small pot of nuts is something very easy to always have in your bag. Similarly, try keeping bags of sugar snaps and chopped carrots and a pot of humus/ guacamole in the fridge. Always remember that you need to balance out sugar with protein- so always combine a piece of fruit (or a piece of dark chocolate!) with either some nuts/ yoghurt/ an oatcake/ rice cake etc.
- Lunches – half the plate should always consist of salad/ veggies and then the other half made up of a good source of protein e.g. fish/ lean meat/ pulses. The more variety the better. Bulking up with green leafy greens is always a good idea as they are low calorie and can satisfy hunger.
- Avoid all refined carbohydrates – largely all the “white products” (bread, pasta, rice etc) as these are stripped of all nutrients and fibre. Fibre is key in weight loss as it helps keeping us full and satisfied. Fruit, vegetables and whole grains are all rich in fibre- and should be a staple part of your everyday diet.
- Make sure you have a source of essential fats everyday – found largely in oily fish, nuts and seeds, avocado, olive oil or coconut oil. You should aim to have at least 2-3 portions of oily fish a week. Essential “good” fats are so important for healthy skin, hair, nails and mental health.
- The closer you can stay to a fresh, whole food diet the better – avoid anything refined and processed- as these will have hidden sugars, salt and fat.
- If cooking (and when making menu choices) opt for steamed and grilled, rather than roasting and frying.
- When cooking use a good quality coconut oil/avocado oil, but make sure this never gets to a temperature where it is smoking – at this point the “good fats” can turn bad.
- If you have a busy week/weekend always plan ahead. Part of developing healthy eating habits for life is about adapting. It just takes a few adjustments: pack some nuts or a piece of fruit into your handbag before hitting the road so you’re not tempted by other unhealthy snacks; if you know you’re going to be on the road all afternoon, have a later breakfast or if you don’t have time in the mornings make your breakfast the night before (e.g. boil eggs or make a chia seed pudding). It’s okay to shuffle around meals and snacks, listen to your body and do your best but try not to skip meals as this will lead to overeating later in the day
Example Meal Plan
Breakfast: 2 scrambled eggs, 1 x thin slice rye bread with ¼ mashed avocado
Snack: 1 satsuma and small handful of almonds
Lunch: Chicken salad (100/120g chicken, ½ tin chickpeas, handful spinach, 1 chopped pepper, ½ cucumber, 1 small grated beetroot. Drizzle with lemon juice and season with salt/pepper). If needed – toss 3 tbsp cooked quinoa.
Snack: Vegetable crudités with hummus or baba ghanoush (1 medium carrot and ½ cucumber)
Dinner: 200g steamed cod (or other fish) with spinach and 1 small sweet potato
Snack: 2 squares dark chocolate (optional treat!)