the balanced meal - uppy · the balanced meal victoriamalouf.com. ... and after exercise but in...

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H E A L T H B O O S T P R O G R A M | 8 W E E K P R O G R A M | V I C T O R I A M A L O U F . C O M

© 2017 The Nutritional Trainer

THE BALANCED MEAL

V I C T O R I A M A L O U F . C O M


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WelcomeWhat are carbohydrates?Carbohydrates and trainingWhat is protein?Protein and trainingWhat are fats?Fat and trainingPre and post trainingPre trainingPost trainingVitamins Minerals Food sources of the vitamins and mineralsWhat should a plate of food look likeMeal TimingsBreakfastsSnacksLunchesDinnersReferences

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C O N T E N T S


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W E L C O M E

A bit about me. My name is Victoria and I am a qualified Clinical Nutritionist and Personal Trainer from Sydney, Australia. After graduating from Commerce and working in the Printing/Publishing industry for 4 years I then got into the world of fitness and become a Personal Trainer. It was through doing this and helping my clients on their weight loss and fitness journeys that I decided that my real love was with food so followed my heart and studied Nutritional Medicine.

I myself know how daunting the world of nutrition can be and how hard it is to know what constitutes a good meal. My intention for designing this book was to produce a no fuss guide to empower you to know how to create a balanced nutritious meal whether it is for one person or for a family and how quick and easy cooking a healthymeal can be.

I hope you enjoy and have fun creating new delicious meals

Victoria xx

While this guide aims to educate about a well-balanced eating program it is not dietary specific. If you think you have any specific dietary requirements consult an accredited healthcare practitioner. The Recommended Daily intake’s (RDI) that are provided are for a guide only and yours may be higher or lower depending upon your energy requirements.

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W H A T A R E C A R B O H Y D R A T E S ?

Carbohydrates are what fuel’s the body with the energy it needs to survive and function. They are found in plants, fruits, grains, legumes, vegetables and dairy products. They are also the body’s major source of blood glucose, which is the body’s main fuel and the only source of energy for your brain and red blood cells.Carbohydrates are divided into two main groups. Complex carbs and simple carbs. Simple carbohydrates (monosaccharides and disaccharides) are glucose, galactose, fructose (fruit), maltose, sucrose (table sugar) and lactose (milk sugar). Simple carbohydrates are metabolized by the body very quickly and spike your insulin levels very fast after consumption e.g cakes, pastries, lollies, chips and soft drink to name a few. Even though fruits are considered simple carbohydrates they provide numerous nutritional benefits so whole fruits should still be eaten on a regular basis.Complex carbohydrates are still made up of those simple sugars but many molecules of them are formed together to form longer more complex chains such as oligosaccharides and polysaccharides (glycogen, starches and fibers). They take longer for the body to

break down and metabolise and thus keeping you fuller for longer. Complex carbohydrates are vegetables, whole grains (amaranth, millet, oats, buckwheat, barley, rye), legumes (chickpeas, beans, peas, lentils), sweet potato and pumpkin, which are all made up of both fiber and starches. Dietary fiber is the structural part of the plant such as the skin of the apple or sweet potato. There are 2 types of fiber, soluble fibers can be dissolved in water and are then easily digested by the gut bacteria. They are mostly found in oats, barley, legumes and citrus fruits. Insoluble fibers, found mainly in whole grains and vegetables, cannot be dissolved in water and are less readily fermented in the gut, which helps them to promote bowel movements.

The RDI for carbohydrates should equate to 45-55% of your energy intake per day.

Approx 200g of carbs per day.N.B. A 45g serving of oats does not mean it

has 45g of carbs in it. The recommended intake for dietary fiber per

day is 25g-30g.


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C A R B O H Y D R A T E S A N D T R A I N I N G

Carbohydrate are the body’s main fuel and they are what is going to help you to push further in your training sessions and events. Make sure you are eating regularly, every 3 – 4 hours to avoid your blood sugar dropping too low and glycogen synthesis slowing as this will could end up being detrimental to your performance.

Complex carbohydrates such as grains (amaranth millet, rye, spelt, buckwheat, brown rice) and legumes (chickpeas, lentils, beans, peas) are best eaten and utilised straight after a training session to help refuel and replenish your glycogen stores and aid in your recovery.

As discussed above, simple carbohydrates are metabolised by the body very quickly and spike your insulin levels very fast. Although carbohydrates such as bananas, dates, honey

are considered a simple carbohydrate, they are going to be crucial after an endurance event of 1.5 hours or more to help get your blood sugar back up to normal quickly and they are still a healthy source of nutrients.

Fiber, as was discussed above, regulates bowel movements and is a crucial part of a healthy diet. Having a meal high in dietary fiber right before an event or training session could leave you feeling constipated or needing to go to the toilet mid race. To help reduce this, make sure your last high fiber meal was at least 4-5 hours before a training session or afternoon training session or if your race is in the morning don’t have your pre-race meal high in dietary fiber.

1-1.2g/kg/ body weight post exercise to be consumed with a protein rich meal.

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W H A T A R E P R O T E I N S ?

Proteins are made up of amino acids joined together to form a chain and can be classified as either essential or non-essential. Essential amino acids cannot be made by the body or cannot be made in large enough quantities to meet its’ needs whereas non-essential amino acids can.Proteins are found throughout the body with over 40% found in the muscle, 25% in the organs and the rest mostly in skin and blood. Proteins are vital as they have roles in building muscle, blood and skin, as enzymes to help the digestion of food, as hormones, to regulate fluid balance and as a source of energy. The quality of protein in the diet determines how well children can grow and how well adults can maintain their health. Both a lack and excess of protein can cause many conditions.Protein can be found in a variety of sources such as lean red meats (beef, lamb, pork and veal), poultry (chicken, duck, turkey), eggs, dairy, legumes (beans, chickpeas, lentils, peas), soy (tofu and tempeh) and also in vegetables (in smaller amounts). It is important

with protein to get a variety of different sources everyday and to not just focus entirely on animal protein, as you would then be missing out on the vital nutrients from the plant proteins.

The RDI for protein for men is 0.8g/kg of body weight/day, which is approx. 70-80g of protein per day. For females it is 0.75g/kg of body weight/day approx. 50 – 60g of protein per day. This should equate to 15-20% of your

energy intake per day. Athletes need a higher quantity of proteins per day and can range from 1.2g/kg body weight/day – 1.7g/kg of body weight/day

depending on if they are male or female, the training type and schedule and a diet should

be individualized for your specific needs.N.B. A 100g serving of fish does not mean it

has 100g of protein in it.


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P R O T E I N A N D T R A I N I N G

Protein is found all though out the body, but the most important for the strength training athlete is the protein found in muscle and ensuring that it is replenished adequately post training. Traditionally it is thought that very high amounts of dietary protein intake is needed to maximise protein uptake during and after exercise but in recent times the importance of carbohydrates and fat in muscle metabolism has been realised.

If you are an occasional athlete (going to the gym 4-5 times per week and not training more than 1 – 1.5hrs at a time) your protein requirements do not increase from the recommended 0.8g of protein per kg of

body weight for males and 0.75g/kg of body weight/day. For women this is approx. 50 – 60gm of protein per day and for males this is 70-80gm of protein per day.

However, endurance athletes doing heavy/ strenuous endurance sessions (training more than 1.5 – 2 hours per day) need between 1.2 – 1.7 grams of protein per kilo of body weight/day.It depends upon the type and intensity of the training that you are doing and how often as to your protein intake and it will need to be calculated specifically for you.

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W H A T A R E F A T S ?

Fats have generally been known to be bad for you and what most people think causes weight gain, as they are a concentrated and high calorific source of energy (double that of protein and carbohydrates). Unlike saturated fats which are in biscuits, cakes, lollies and pastries, quality unprocessed fats such as Monounsaturated Fatty Acids (MUFA’s) and Polyunsaturated Fatty Acids (PUFA’s) are vital to the human body. They have many functions such as hormone regulation (fun fact - vitamin D is actually a hormone), maintaining the cell membrane structure, temperature regulation, energy balance and they also help to transport the fat-soluble vitamins A, D, E and K around the body. Monounsaturated fats include olive, canola, peanut, sesame and avocado oils, nuts and nut butters (almonds, cashews, peanuts) and seeds.Oils that are polyunsaturated are liquid at room temperature but go solid when chilled. Polyunsaturated fats have been clinically shown to help reduce cholesterol levels and lower the risk of heart disease and stroke. Oils rich in PUFA’s are also rich in Omegas 3 and 6 essential fatty acids. Sources of these include fish, tahini, flaxseeds and chia seeds, pine nuts, walnuts and brazil nuts. Omega 3 and Omega 6 fatty acids (part of the PUFA family) are crucial in the diet and

are known as Essential Fatty Acids (EFA’s) as your body cannot produce them. The optimal ratio for consuming Omegas 3 to 6 should be 1:1 although due to a higher consumption of animal and dairy products than needed the ratio in people’s diets is generally now around 1:15 or 1:17 so many more Omega 6’s. Omega 3 fats are crucial as they can help lower your heart rate, improve general heart health, decrease risk of blood clots, lower triglycerides, reduce blood pressure. Sources of Omega 3 fatty acids are oils (olive, flaxseed, walnut, canola), Nuts and seeds (chia seeds, linseed, walnuts) soybeans, oysters and fish such as salmon, mackerel, sardines and tuna, flathead and barramundi and in most plants. Although Omega 6’s are considered crucial, excess of these in the diet, like many people eat now, can contribute to increased risk of blood clots, strokes, heart attacks and increased inflammation. Sources of Omega 6 include oils such as corn, soybean, sunflower and peanut, and in meat, dairy and eggs.

The RDI for Fats is around 30% of your daily energy intake with less than 10% coming from

saturated fats.


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F A T S A N D T R A I N I N G

Fats have generally been seen to be bad for you as they are a concentrated high calorific source of energy and are associated with excess weight gain. Fats are needed for temperature regulation, hormone regulation and energy balance so to help you cool down during an event or make sure you don’t get too cold after an event. It is not generally advised to have a high fat meal before an event as they can leave you feeling very full and will then not perform at your highest.

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P R E A N D P O S T T R A I N I N G

PRE TRAININGEating before training depends on the length of the session and the time of day that you are training. For athletes that train for 1 hour a day or less on most day of the week, the food that you consume before training is not as crucial as the post training meal. Most people are able to train on an empty stomach as long as they feel ok with it and is not detrimental to their performance. A small snack such as a piece of high GI toast or a banana is a great pre-training meal. This should be eaten 1 to 2 hours before the training session or as long as you feel comfortable and don’t feel full during training and are still able to train to your potential. If your training is early in the morning fasted training is ok as long as your body is comfortable with it and it is not a heavy endurance session of 2 or 3 hours. For weight loss, if you are going on a morning walk or doing a light cardio session (not a strenuous HIIT session) then I would recommend not eating before this to allow you to burn fat for fuel instead of carbohydrates and will this accelerate your weight loss.

Dietary fibre is needed to regulate bowel movements and is an extremely crucial part of the diet, however, having a meal high in dietary fibre right before an event or training session could leave you feeling constipated or the opposite and needing to go to the toilet mid race. To eliminate this, make sure your last high fibre meal was at least 4 or 5 hours before a training session or afternoon race or if the race is in the morning, don’t have your pre-race meal high in dietary fibre.

For training longer than 1 ½ hours you will need to eat during the event to help sustain your glycogen levels and not go into hypoglycaemia (most endurance athletes need

to consume 30-60 grams of CHO per hour for sessions that are upwards of 3 hours).

POST TRAINING After you have completed a training session this is the most important time to replenish all your nutrients, vitamins and minerals. It is crucial this happens no more than an hour post training to ensure optimal recovery. If eating a high GI food it is best to eat it at this time as it will help replenish energy stores quicker and will not spike blood sugar levels at this time and instead will be rapidly turned into glycogen to be used by the body as energy to replace what was just lost. Post training Carbohydrates also play a crucial role in aiding protein uptake into the muscles. Along with carbohydrates, protein is also essential post training to help with muscles synthesis nad recovery and prevent DOMS (delayed onset muscle soreness) that can typically occur after an intense training session.

A typical ratio of 4:1 or 3:1 of carbohtdrates to proteins is adequate and depends on the length and type of training session, body weight, fitness goals and meal timing. Generally around 50 – 60 grams of carbohydrates nad 15 – 20 grams of protein is adequate post training.


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V I T A M I N S

Vitamin A (Retinol)Retinol is needed for body tissue growth and repair, maintaining healthy skin, nails and eyes and for bone and teeth formation. It also helps protect against night blindness and weak eyesight.

Vitamin B1 (Thiamin)Vitamin B1 is required for energy production, for normal functioning of the muscles, heart and nervous system, whilst also helping to regulate appetite and promotes growth and muscle tone.

Vitamin B2 (Riboflavin)Riboflavin is necessary for protein, carbohydrate and fat metabolism and also aids in the formation of antibodies and red blood cells. It also helps to maintain good eyesight, hair, skin and nails.

Vitamin B3 (Niacin/ Nicotinic acid)Niacin’s main role is the in metabolism of carbohydrates, fats and proteins and is also required for the function of many enzymes in the body. It also improves circulation, reduces cholesterol levels and helps to maintain the nervous system.

Vitamin B5 (Pantothenic Acid)The Vitamin B5 is used for energy production, in the manufacturing of red blood cells, antibodies, hormones, and cholesterol. It also helps to maintain a healthy digestive tract.

Vitamin B6 (Pyridoxine)B6’s main role is in making hormones, neurotransmitters and proteins. It helps to reduce muscle spasms and cramps (reduction of PMS symptoms) and helps to maintain the sodium/phosphorus ratio, which helps in the reduction of bloating and water retention.

Vitamin B9 (Folate/ Folic acid)Folic acid is mainly used during periods of quick growth such as pregnancy, infancy, childhood and teenage years. It helps in

protein metabolism, helps iron to properly function in the body and with the vitamins B12 and C in the production of red blood cells as deficiencies can cause a type of anaemia. It is essential during pregnancy in the first 8 weeks particularly to prevent neural tube defects from forming.

Vitamin B12 (Cyanocobalamin)The vitamin B12 helps to maintain a healthy nervous system and improve memory and concentration. It also works with B9 in the formation of red blood cells and to help iron function properly and is also needed for calcium absorption. B12 can only be found in animal products so vegans and vegetarians that don’t eat many/any animal products need to supplement this to prevent anaemia.

Vitamin C (Ascorbic acid)Ascorbic acid is needed to make cortisol, adrenaline, dopamine, serotonin and melatonin. It also promotes healthy gums (prevents scurvy), teeth, bones and joints, helps in the immune system response, in the formation of collagen/ connective tissue and aids in wound healing

Vitamin D (Calciferol)Vitamin D can be classified as both a vitamin and a hormone and is made from cholesterol in the skin when exposed to sunlight. It is involved in the absorption and metabolism of calcium, magnesium and phosphorus and in the regulation of zinc and iron. It also helps to maintain a stable nervous system and heart.

Vitamin E (Tocotrienols)Vitamin E’s main role is as an antioxidant, protects against cell destruction and aging, helps with Red blood cell formation and increases immunity.

Vitamin K (Phylloquinone)The main use of Vitamin K is to prevent and control blood clotting and bleeding.

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M I N E R A L S

CalciumCalcium plays a pivotal role in the nervous system and muscle function, blood clotting, enzyme regulation, bone formation and strength, insulin secretion and also in the reduction of PMS symptoms.

CopperThe mineral Copper is involved in the absorption, storage and metabolism of Iron and also in the formation of Red blood cells.

IodineIodine has it’s main use in the thyroid gland helping with the production of thyroid hormones. The thyroid gland is important for normal embryo and postnatal development in speech, hearing, skin, fertility and gut function so Iodine is very important pre, during and post pregnancy. It also helps to increases metabolism, glucose production and cholesterol synthesis.

IronThe major function of iron is with protein and copper in the creation of red blood cells and haemoglobin. It also helps to increase resistance to stress and disease and a deficiency can cause anaemia and extreme fatigue.

MagnesiumMagnesium is needed for the metabolism of the Vitamins D, B1 and B6 and in the metabolism of calcium, phosphorus, zinc, potassium and sodium. It has a major role in glucose and fat metabolism, the production of energy, in the reduction of muscle spasms, cramps, nervous system response and PMS symptoms.

ManganeseManganese is very underrated as it very important for glucose regulation, production of energy, thyroid function and the metabolism of Vitamins B1 and E.

MolybdenumThe mineral Molybdenum regulates the copper-zinc balance, plays a part in the metabolism of iron and is very important for kidney and nervous system function.

PhosphorusPhosphorus helps in the conversion of food to energy, kidney function, cell growth, heart muscle contraction and is a major component of bones and teeth.

PotassiumThe major mineral in the body’s cells is Potassium. It plays a major part in electrolyte balance, nerve and muscle contraction, energy production and protein metabolism and synthesis and also helps to neutralize sodium’s ability to raise blood pressure.

SeleniumSelenium helps make the thyroid hormone thyroxine and protects the cell membranes.

SodiumSodium is essential for nerve and muscle function and to balance the amount of fluid in our tissues and blood and for the production of hydrochloric acid (HCL) in our stomach.

ZincZinc is needed to help metabolise vitamin A, for the production of the thyroid hormone thyroxine and also improves memory, concentration and sleep. It also plays a role in digestion and in blood sugar regulation.


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F O O D S O U R C E S O F T H E V I T A M I N S A N D M I N E R A L S

VITAMIN FOOD SOURCEVitamin A Cod liver oil, liver, apricots, green leafy vegetables (kale, bok choy,

spinach, silverbeet, chinese cabbage), eggs, carrot, sweet potato, capsicum, mango, pumpkin, pawpaw, rockmelon, tomato, mint, broccoli, beans, peas and avocado.

Vitamin B1 Vegemite, pork, whole meal pasta, yoghurt, mixed nuts, peas, oranges, lentils, meat, fish and chicken.

Vitamin B2 Liver, yoghurt, milk, almonds, red meat, salmon, egg, dark green vegetables, banana, fish, chicken, wholemeal bread.

Vitamin B3 Tuna, fish, chicken, turkey, salmon, liver, sardines, peanuts, red meat, brown rice, soy beans, avocado, mushrooms, and lentils.

Vitamin B5 Liver, meat, fish, eggs, soy, broccoli, peanuts, mushrooms, green leafy vegetables, peas and green beans.

Vitamin B6 Banana, chicken, chickpeas, liver, pork, turkey, sunflower seeds, watermelon, sweet potato, avocado, lentils and brown rice.

Vitamin B9 Cabbage, liver, lentils, beans, spinach, asparagus, avocado, brussel sprouts, strawberries, kiwi, capsicum, peas and broccoli.

Vitamin B12 Liver, sardines, mackerel, oysters, tuna, salmon, beef, lamb, yoghurt, fish, eggs, chicken.

Vitamin C Guava, blackcurrant, capsicums, kiwi, oranges, papaya, broccoli, cauliflower, asparagus, mango, mandarin, dark green leafy vegetables, tomato, strawberries and raspberries.

Vitamin D Cod liver oil, salmon, sardines, mackerel, tuna, eggs.Vitamin E Almonds, sweet potato, tuna, hazelnuts, sunflower seeds, safflower

oil, amaranth, avocado, peanut butter, mango, tuna, navy beans and walnuts.

Vitamin K Amaranth, chicory, coriander, kale, chard, spinach, mint, broccoli, chickpeas, parsley, lentils, brussel sprouts, soy beans, onions, cabbage, celery and cucumber.

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MINERAL FOOD SOURCECalcium Milk, soy/ rice milk, yoghurt, cheese, dairy, dark green leafy

vegetables (kale, bok choy, spinach, silverbeet, chinese cabbage), amaranth, prawns, chia seeds, oats and tahini.

Copper Liver, oysters, cashews, lentils, sunflower seeds, hazelnuts, coconut milk, mushrooms, avocado, almonds, walnuts, pecans, tofu, salmon, oats, buckwheat, herring, pearl barley and eggs.

Iodine Seaweed, oysters, salmon, sushi, yoghurt, eggs and tuna.Iron Beef, amaranth, chicken, oysters, lentils, quinoa, tofu, green leafy

vegetables (kale, bok choy, spinach, silverbeet, chinese cabbage), herring, chia seeds, lamb, turkey, asparagus, cashews, brown rice, tuna, sardines and eggs.

Magnesium Amaranth, pumpkin, dark chocolate, halbut, quinoa, tofu, brown rice, spinach, green leafy vegetables (kale, bok choy, spinach, silverbeet, chinese cabbage), cashews, almonds, soybeans, chickpeas and chia seeds.

Manganese Brown rice, oats, green tea, pecans, spinach, pineapple, almonds, peanuts and sweet potato.

Molybdenum Oats, brown rice, eggs, lentils, green peas, fish, kidney beans, spinach and cauliflower.

Phosphorus Fish, yoghurt, lentils, beef, chicken, turkey, chia seeds, nuts and eggs.Potassium Avocado, soybeans, coconut milk, lima beans, red meat, spinach,

fish, lentils, kidney beans, amaranth, banana, watermelon, chicken, kiwi, salmon, tuna, pumpkin and mango.

Selenium Brazil nuts, tuna, couscous, halibut, herring, pork, salmon, chicken, beef, egg, walnuts, sunflower seeds, asparagus, legumes and peanuts.

Zinc Oysters, beef, lamb, scallops, turkey, amaranth, cashews, lentils, beans, chickpeas, peanuts, quinoa, yoghurt, sunflower seeds, chia seeds and chicken.


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W H A T A P L A T E O F F O O D S H O U L D L O O K L I K E

Vegetables

Fats

Proteins

Starchy Carbohydrates/Grains

VEGETABLES AND SALAD VEGETABLESVegetables should make up the biggest portion of the plate and should fill up at least half. These can include vegetables such as zucchini, broccoli and capsicum and also salad vegetables such as spinach, tomato and cucumber.

FATSGood dietary fats such as avocado, oils such as olive, avocado or coconut oils or some nuts such as brazil, walnuts, almonds or cashews should make up just under ¼ of the plate. Make sure you get a variety of different types of good fats everyday. Fats can also include fish rich in Omegas 3 and 6 such as salmon, tuna and herring.

PROTEINSLean sources of protein such as fish, poultry, red meats or vegetarian sources such as legumes, tofu or tempeh should make up another ¼ of the plate.

STARCHY CARBOHYDRATES/ GRAINSThe remainder of the plate can be filled up with complex starchy carbohydrates such as sweet potato or pumpkin or other grains such as wholegrains, pulse or legume pasta, brown rice, quinoa, amaranth, millet or buckwheat.


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M E A L T I M I N G SBelow is just a guide as to when you should be eating around your training schedule.

If you train in the early morning6 – 7am training7 – 7.30am breakfast * must make sure this includes protein and carbohydrates and to consume within half an hour of training10am – 10.30am snack12.30 – 1pm lunch * lighter lunch of protein and vegetables/ salad3.30 – 4pm snack6.30pm – 7pm dinner * be sure to include carbs with this meal if you are then training again the next morning.

If you train mid-morning6 - 7am breakfast * have a lighter breakfast e.g a piece of fruit to keep you full and replenish your glycogen stores from overnight9am – 10am training10 – 10.30am post workout snack *make sure this meal includes some sort of protein and carbs e.g. 2 boiled eggs and cottage cheese on rice cakes, or a protein smoothie and consume this within half an hour of training12.30 – 1pm lunch * make sure to include carbs with lunch3.30 - 4pm snack6.30 – 7pm dinner * make sure dinner has carbs to replenish glycogen stores to train the next morning.

If you train at lunchtime6 - 7am breakfast * have some carbs with this meal to help fuel your training9.30 – 10am – snack12 – 1pm – training1pm – 1.30 – lunch * make sure to include some carbs and protein in this meal and consume within half an hour of training3.30 – 4pm snack6.30 – 7pm dinner * have a lighter dinner of protein and vegetables/ salad

If you train in the afternoon6 - 7am breakfast *Have a lighter breakfast without any complex carbs9.30 – 10am – snack12.30 – 1pm lunch *make sure to include some carbs with this meal3pm – 4pm training4 – 4.30pm post workout snack * make sure this meal includes some sort of protein and carbs e.g. 2 boiled eggs and cottage cheese on rice cakes, or a protein smoothie and to consume within half an hour of training6.30 – 7pm dinner * make sure to include carbs with this meal

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If you train at night6 - 7am breakfast * have a lighter breakfast e.g a smoothie without any complex carbs.9.30 – 10am snack12 – 1pm lunch * make sure to include some carbs with this meal to help fuel your training3 – 4pm snack *make sure this snack has some sort of carbs e.g cottage cheese or nut butter on rice or corn thins6 – 7pm Training7 – 7.30pm dinner * make sure to include complex carbs and a good source of protein in this meal and to consume it within half an hour after training.


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B R E A K F A S TPick one from each column.

Plus unlimited vegetables – tomatoes, beetroot, carrot, celery, spinach, mushrooms, zucchini, broccoli, cucumber, capsicum, corn, peas, kale, swiss chard, romaine lettuce etc

CARBS PROTEIN (all approdx. 15-25g of protein)

FAT NUTRIENT BOOSTS(as many as desired)

2 pieces of rye, wholegrain, sprouted or gluten free bread

2 x eggs ¼ - ½ (15 – 30g) an avocado

Mint, lemongrass, coriander, basil, tumeric.

1/3 – ½ cup of oats or ½ cup of buckwheat, millet, amaranth or rye

100g cooked poultry such as chicken or turkey (approx. 120g uncooked)

1 teaspoon (5g) nut butter

Cinnamon

100g sweet potato or pumpkin, ½ cup brown rice or quinoa

150g – 200g coconut, soy or greek yoghurt.

15g seeds (1 tablespoon) – sesame, chia, pumpkin, flax

Lemon, lime

1 piece of fruit – banana, apple, berries, kiwi fruit, pear, mandarin, orange, mango, pineapple, stone fruits etc

80g of lean read meats – beef, lamb, veal or pork (approx. 120g uncooked)

20g goats cheese, bocconcini, feta, cottage cheese.

Ginger, garlic, onion

½ cup (150g approx.) cooked or canned legumes (chickpeas, beans, peas, lentils)

5g (1 teaspoon) olive oil

Cacao, maca powder, acai powder

100g – 120g tofu or tempeh

2 tablespoons (30g) shredded coconut.

Brown rice, oats, green tea, pecans, spinach, pineapple, almonds, peanuts and sweet potato.

100g cooked fish or a 95g can of fish

30g nuts (walnuts, almonds, cashes, brazil nuts etc)

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O R C R E A T E Y O U R O W N S M O O T H I E

Vegetables (1- 2 cups from this

column)

Fruit (1- 2 from this column)

Fats (1 from this column)

Liquid (aim for 250ml liquid)

Nutrient Boosts (as

many as de-sired)

Spinach 1x Apple ¼ - ½ (15 – 30g) an avocado

Milk or milk alternative (almond, oat, rice, macadamia)

Mint, basil

Cucumber 1x Banana 1 teaspoon (5g) nut butter

Coconut water Cinnamon

Rocket 1 cup berries 15g (1 tablespoon) seeds – sesame, chia, pumpkin, flax

Water Lemon, lime

Tomato 1x Kiwi Fruit 150g coconut, soy or greek yoghurt

Green or herbal tea

Ginger

Celery 1x Pear 30g nuts (walnuts, almonds, cashews, brazil nuts etc)

Watermelon water

Tumeric

Beetroot 1 x Mandarin CacaoCarrot 1 x Orange,

Mango or Pinapple.

30g protein powder

Kale 1 x nectarine Maca powderSwiss chard 1 x apricot Acai powderRomaine lettuce ½ cup grapes or

cherries

SAMPLE BREAKFASTS

1. 2 pieces of rye or gluten free toast with 2 poached eggs, ½ an avocado, tomato, mushrooms and spinach.

2. 150g yoghurt, with 45g oats, 30g shredded coconut, 150g berries

3. Smoothie of – 1 x banana, ½ avocado, 1½ cups of spinach, lettuce, cucumber, celery, 200ml coconut water, mint and ginger + 30g vanilla protein powder if desired.


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S N A C K S(morning and afternoon if required)• 1 piece of fruit (if only had 1 piece at breakfast)• 30g mixed nuts and seeds (macadamia, brazil, cashew, almonds, walnuts) – if have not had

nuts at breakfast• Vegetable sticks and ¼ avocado or 1 tablespoon (15g) nut butter or tahini – if not had nut

butter at breakfast.• 1 x bliss ball or protein ball

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CARBS PROTEIN (all approdx. 15-25g of protein)

FAT NUTRIENT BOOSTS(as many as desired)

½ cup barley, amaranth, quinoa, buckwheat, or rye.

80g of lean read meats – beef, lamb, veal or pork (approx. 120g uncooked)

¼ - ½ (15 – 30g) an avocado


½ cup vegetable pasta (e.g spinach, mungbean, black bean or brown rice pasta)


1 teaspoon (5g) nut butter or 30g nuts

Cinnamon, rosemary, sage.

½ cup brown rice or quinoa

100 - 120g tofu or tempeh.


Lemon, lime

100g sweet potato or pumpkin

2 x eggs 5g (1 teaspoon) olive oil

Ginger, garlic.

2 pieces of rye, wholegrain, sprouted or gluten free bread



Onion

½ cup (150g approx.) cooked or canned legumes (chickpeas, beans, peas, lentils).

20g Goats cheese, bocconcini, feta, cottage cheese.

.

L U N C HPick one from each column.

Plus unlimited vegetables – tomatoes, beetroot, carrot, celery, spinach, mushrooms, zucchini, broccoli, cucumber, capsicum, corn, peas, kale, swiss chard, romaine lettuce etc


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Vegetables (unlimited from this column)

PROTEIN FAT NUTRIENT BOOSTS(as many as desired)

Salad vegetables – lettuce, tomato, celery, cucumber, spinach, romaine, swiss chard, kale etc.

80g of lean read meats – beef, lamb, veal, pork (approx. 120g uncooked)

¼ - ½ (15 – 30g) an avocado


Carrot, mushrooms, zucchini, broccoli, capsicum, corn, peas etc


1 teaspoon (5g) nut butter or 30g nuts

Cinnamon, rosemary, sage.

Fermented vegetables – kimchi, sauerkraut etc.

100 - 120g tofu or tempeh.


Lemon, lime

2 x eggs 5g (1 teaspoon) olive oil

Ginger, garlic.



Onion

½ cup (150g approx.) cooked or canned legumes (chickpeas, beans, peas, lentils)

20g Goats cheese, bocconcini, feta, cottage cheese.

.

D I N N E RPick one from each column (unlimited vegetables)

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REFERENCES

R E F E R E N C E S• Gropper S and Smith J. 2013. Advanced Nutrition and Human Metabolism. Wadsworth,

Belmont. California.

• Kouris-Blazos, Prof A. 2012. Food sources of Nutrients; A ready reckoner of Macronutrients, Micronutrients and Phytonutrients.

• Osiecki, H. 2010. The Nutrient Bible. Bioconcepts Publishing. Australia.

• Rolfes S, Crowe T, Cameron-Smith D, Walsh A and Whitney E. 2013. Understanding Nutrition Australian and New Zealand Edition. Second Edition. Cengage Learning, Australia.

C R E D I T S

• Logo Design and e-book design – Tabitha Emma – https://tabithaemma.com

• Page 4 image credit - Robyn Nackenzie - https://www.dreamstime.com/royalty-free-stock-photo-complex-carbohydrates-food-sources-image28979775

• Page 9 image credit - Tatiana Baibakova - https://www.dreamstime.com/stock-photo-healthy-food-best-sources-good-fats-white-wooden-backg-background-top-view-image75318322

• Page 30 image credit - Alison Marras - https://unsplash.com/photos/h1Fct6RxroM


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V I C T O R I A M A L O U F . C O M

the balanced meal - uppy · the balanced meal victoriamalouf.com. ... and after exercise but in...

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