Nutrition for Everyone • free nutrition plan

This is the nutrition plan we wrote for our clients for the week beginning 5 October. 

We update this free nutrition plan every few months so you can get an idea of how we follow the seasons. Alongside the plan, clients get client-exclusive Food for thought blog posts – articles written to help clients reach their goals and broaden their nutrition knowledge and more. We discuss these in The Hive, our members-only group on Facebook.

Monday

Breakfast: Freestyle: Minimal or no starchy carbs. Yoghurt or eggs. Fruit or vegetables.

Lunch: Freestyle: Cheese, nuts or just vegetables.

Dinner: Freestyle: Just vegetables or eggs, nuts or legumes/pulses

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there. 


Tuesday

Breakfast: Oats or wholegrain/sourdough bread. Yoghurt or eggs. Fruit.

  • Veg: Plum and almond porridge •∆
  • Veg: Sultana Bran, banana, ground flax, chopped nuts, whole milk •∆
  • Veg: Sourdough toast and poached egg/s. No bread for lunch. Piece of fruit •∆

Lunch: Freestyle: Cheese, eggs, shellfish, nuts, legumes or pulses. Any carb.

Dinner: Freestyle: Just vegetables or nuts, tofu, eggs, cheese, fish, chicken or meat.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there. 

Wednesday

Breakfast: Freestyle: Oats or sourdough. Eggs, nuts or fruit.

Lunch: Freestyle: Cheese, eggs, oily fish, chicken, legumes or pulses.

  • Veg: Mozzarella, basil, avocado, tomato, olive oil, balsamic vinegar, sea salt •∆
  • Veg: Spicy veggie foo yong •∆
  • Veg: Leftover crustless quiche and salad •∆∆
  • Fish: Tuna or hot smoked salmon, colourful salad, olive-oil-based dressing •∆
  • Meat: Chicken and apple salad •∆
  • Easy: Bought bean or lentil soup with grated cheese •∆

Dinner: Freestyle: Just vegetables, or eggs, cheese, fish, shellfish, meat, legumes or pulses.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there. 


Thursday

Breakfast: Freestyle: Yoghurt, eggs or meat. Fruit or vegetables.

  • Veg: Greek yoghurt with warm blueberries or blackberries, honey, seeds and nuts •∆
  • Veg: Poached egg/s, avocado, grilled tomato •∆
  • Meat: Bacon, poached egg, grilled tomato •∆

Lunch: Freestyle: Legumes, pulses, lower fat cheese, meat, chicken or eggs.

Dinner: Freestyle: Legumes or pulses, tofu, nuts, shellfish, oily fish, chicken or just vegetables.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there. 


Friday

Breakfast: Yoghurt or eggs. Fruit or veg. Minimal oats or no carb.

If choosing one of the first two options please reduce your oat portion by half and add chopped nuts.

Lunch: Freestyle: Just vegetables or lower fat cheese, oily fish or chicken. Bread or minimal pasta

  • Veg: Green pesto minestrone •∆
  • Veg: Sourdough toast with cottage cheese, sliced tomato and basil, course-ground black pepper and sea salt •∆
  • Fish: Toast or a sandwich with tuna, tomato, white balsamic vinegar, salt and black pepper •∆
  • Meat: Chicken salad sandwich with pesto mayo •∆∆
  • Easy: All the options are super easy today.

Dinner: Freestyle: Just vegetables or beans, lentils, eggs, fish or meat.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there.

Saturday

Breakfast: Freestyle: Yoghurt, eggs and/or oily fish. Fruit or veg.

  • Veg: Yoghurt berry smoothie •∆
  • Veg: Poached egg/s with mushrooms and wilted spinach •∆
  • Fish: Smoked salmon and scrambled eggs •∆

Lunch: Freestyle: Cheese, shellfish or just vegetables.

Biotiful is a tasty brand of kefir.

Dinner: Freestyle: Legumes or pulses, just vegetables, cheese, shellfish or meat.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there.


Sunday

Breakfast: Freestyle: Eggs or dairy. Whole grains or sourdough.

  • Veg: Boiled eggs and toast •∆
  • Veg: Porridge with warm berries •∆
  • Meat: Bacon and tomato sandwich •∆

• Brunch option: Fluffy banana pancakes •∆

Lunch: Freestyle: Eggs, beans or pulses, or shellfish.

Dinner: Freestyle: Just vegetables or nuts, lentils, fish, chicken, meat or lower fat cheese.

Notes:
Each day we include nutrition and lifestyle notes. These exclusive knowledge nuggets will help you to reach your goals and stay there.