Week 1: Welcome Healthy, Au Revoir Laziness!

I have a feeling that this first week is not going to be an easy one.. It will probably come as a shock to my body which has been recently used to a lot of treats. I have put together a meal plan and some workout routines and I will just have to stick to it.  

It takes three weeks to break an habit but the first three-four days are crucial. Alcohol will be the first thing to go, closely followed by biscuits and cakes. 

Today, my fridge would make both my mum and my trainer very proud: lean proteins, greens, more greens, some colourful vegetables, yogurts and...some greens again! 

Week 1: The Food and The Workout

Eating regularly is important to avoid cravings. Therefore, I decided to split my food in 5 meals: breakfast, morning snack, lunch, afternoon snack and dinner. 
The idea is to increase the protein intake and to decrease carbohydrates & saturated fat but not to eliminate them completely from the menu. Cutting out a food type will make the body want it even more. The first two weeks will be a bit more drastic to be able to witness results quickly in order to remain motivated. But afterwards, this programme is about a balanced nutrition. Below is the plan I will be following this week:

Day 1: 
Breakfast: Yogurt Activa + 1 slice wholemeal bread + green tea
Snack: 2 Clementines
Lunch: 1 miso soup + salmon and tuna tartare+ green salad
Snack: 10 cashew nuts +  green tea
Dinner: Ratatouille (or tchoutchouka) + grilled calamaris 

Workout: 30mn Jog

Day 2:
Breakfast: Yogurt Activa + 70g chicken breast+ green tea
Snack: 1 Apple
Lunch: Salmon fillet with cooked black lentils (50g dried)
Snack: 1 Kiwi
Dinner: Green salad + tomatoes+ avocado+ tuna in brine + anchovies

Day 3: 
Breakfast: Yogurt Activa + 1 slice wholemeal bread + green tea
Snack: Cashew nuts (10)
Lunch: Spinach salad + chicken breast+ herbs+ cherry tomatoes+ raw mushrooms
Snack : 1 Apple
Dinner: Grilled Scallops with lime + ratatouille (or tchoutchouka)

Workout: 60mn Gym: High Intensity Interval Training + Weights, core work etc..

 

Day 4:
Breakfast: Scrambled eggs + green tea
Snack: 1 Pear
Lunch: Quinoa and spinach salad +  grilled chicken breast
Snack: Carrots + 2 spoon houmous
Dinner: Pine nuts sauteed beef + roasted tomatoes + fruit salad

 Workout: 60mn Pilates Reformer

Day 5: 
Breakfast: Scrambled eggs + green tea
Snack: 1 Kiwi
Lunch:  Salmon Burger with salad
Snack : 1 Apple
Dinner: Four spices tuna steak with green asparagus

Day 6: 
Breakfast: Yogurt Active + 70 g chicken breast
Snack: 10 cashew nuts
Lunch: 1 Oven Backed mackerel + ratatouille
Snack: 1 Pear
Dinner: Mediterranean fish fillet + green beans

Workout: 75mn Ashtanga Yoga

 

Day 7: 
Breakfast: Yogurt Activa + 1 slice wholemeal bread + green tea
Snack: 1 Apple
Lunch: Tuna salad (1 small can of Tuna in brine+ salad+ tomatoes+ mushrooms+ 2tbs sweetcorn)
Snack: 1 Kiwi
Dinner: Grilled tiger prawns + oven roasted peppers

Workout:  60mn Gym: High Intensity Interval Training + Weights, core work etc..

Remember to drink 1.5L of water per day!