Follow this simple step-by-step meal plan to make food your fuel and leave you feeling full of life!
7.15am Fruit smoothie wake-up
Blend berries with a banana, yoghurt and a splash of water.The berries provide an antioxidant boost, while the simple fruit sugars quickly raise blood-sugar levels, bringing your body out of its fasted state. A bit short on time? Glug a glass of pure fruit juice instead.
7.30am Kick-start-the-day brekkie
Go for a wholegrain cereal, like porridge or Weet-Bix, with low-fat or fat-free milk. Add honey, dried fruit and almonds – they’ll boost your energy levels quickly. Then the cereal will kick in and provide time-released energy. Protein and healthy fat in the nuts also slow the release of carbohydrates from the cereal.
10.15am Green tea or water livener
Water is one of the best energy boosters, taken plain or in teas. Even slight dehydration can reduce mental and physical performance, so drink small amounts during the day.
11.30am Perk-you-up snack
Have a handful of walnuts with a handful of dried apricots. Apricots top up energy, while nuts provide protein, healthy fats, minerals and antioxidants.
1pm Energy-boosting lunch
Eat a wholewheat tortilla wrap with tinned tuna, sweetcorn and lettuce. The wrap provides carbohydrates without being too stodgy. Oily fish gives you essential omega-3 oils to improve your metabolism and increase concentration.
3pm Perk-you-up snack + fruity refresher
A small spinach, watercress and cherry tomato salad with lean ham and orange juice. Green salads are rich in nutrients, especially iron. Vitamin C in orange juice improves iron absorption. Lean ham is a good protein source to keep blood-sugar levels even.
5pm Perk-you-up snack
A handful or two of plain popcorn and a spoonful of peanut butter. Snacks like this help to keep your energy levels even.
7pm Tasty and sustaining dinner
A meal of sweet potato, chicken breast and broccoli. Sweet potato is slower to digest than standard potato, providing more sustained energy. Chicken breast is a low-fat source of protein that won’t cause you any digestive discomfort and stop you from sleeping at night.
9pm Late-night comfort drink
A glass of milk is ideal for providing that ‘full’ feeling and also contains the sleep-inducing amino acid, tryptophan. Sleep snug…