Nutrition for Everyone • free nutrition plan

This is the nutrition plan we wrote for our clients for the week beginning 1 March 2021

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: Yoghurt or eggs. Fruit or vegetables. NO STARCHY CARBS

Lunch: Freestyle: Vegetarian. Sourdough/real bread.

Always have 1-2 fruit with lunch.

Dinner: Freestyle: Vegetarian. Any carbohydrate.

Try weighing your veg and fruit for the day – aim at for a colourful 500g at the very least!


Tuesday

Breakfast: Freestyle: Nuts or dairy. Fruit. Whole grains or sourdough.

Lunch: Freestyle: Vegetarian or oily fish. Any carbohydrate.

Please note: No more than two slices of toast for breakfasts or lunches unless stated.

Dinner: Freestyle: Vegetarian, fish, chicken or meat. NO STARCHY CARBS

Limit hard cheese to every other day. Have plenty of pulses across the week but at no more than one meal a day.

Wednesday

Breakfast: Freestyle: Eggs or dairy. Fruit. Sourdough or whole grains.

Lunch: Freestyle: Vegetarian or fish. NO STARCHY CARBS

Dinner: Freestyle: Vegetarian, fish, shellfish, chicken or minimal red meat. Any carb.


Thursday

Breakfast: Freestyle: Yoghurt, eggs or meat. Fruit or vegetables. NO STARCHY CARBS

Lunch: Freestyle: Vegetarian or oily fish. Sourdough/real bread.

Dinner: Freestyle: Vegetarian, fish, shellfish or meat. Any carbohydrate.


Friday

Breakfast: Freestyle: Eggs or yoghurt. Fruit or vegetables. NO STARCHY CARBS

  • Spinach and tomato omelette
  • Greek yoghurt with berries, nuts and seeds ∆®
  • Coconut yoghurt with passion fruit and nuts ∆
  • Cottage cheese, ripe tomatoes, fresh basil, olive oil. Piece of fruit ∆

Lunch: Freestyle: vegetarian, fish or meat. Wholegrain sourdough/real bread.

Dinner: Freestyle: Vegetarian, fish, shellfish or poultry. Any carbohydrate.

Saturday

Breakfast: Freestyle: Yoghurt, eggs, meat or fish, Fruit or vegetables. NO STARCHY CARBS.

If you choose brunch, have fruit in the afternoon and an early dinner.

Lunch: Freestyle: Vegetarian, oily fish or poultry. Wholegrain sourdough.

Dinner: Freestyle: Vegetarian, fish, shellfish or meat. Any carbohydrate.


Sunday

Breakfast: Freestyle: Eggs, lower fat cheese or milk. Fruit or veg. Sourdough or whole grains.

Lunch: Freestyle: Vegetarian or fish. NO STARCHY CARBS.

Dinner: Freestyle: Vegetarian, fish, poultry or meat. Any carbohydrate.