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Saturday, February 27, 2021

Fitness coach Sophie Allen, 30, offers a look at her day on a plate and weekly grocery shop

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Fitness coach Sophie Allen has shared exactly what she eats in a day to maintain her lean body, and the nine-minute workout she swears by to stay in shape.

The 30-year-old from Sydney said she spends around $200 per week on groceries including lean chicken breast, pumpkin and healthy fats like avocado and extra Virgin olive oil.

She then plans out her week of eating, to make sure she is getting the right amount of macronutrients (protein, carbohydrates and fat) per day.

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Fitness coach Sophie Allen, 30, offers a look at her day on a plate and weekly grocery shop

Fitness coach Sophie Allen (pictured) has shared exactly what she eats in a day to maintain her lean body, and the nine-minute workout she swears by to stay in shape

The 30-year-old (pictured) from Sydney said she spends around $200 per week on groceries including lean chicken breast, pumpkin and healthy fats like avocado and extra Virgin olive oil

The 30-year-old (pictured) from Sydney said she spends around $200 per week on groceries including lean chicken breast, pumpkin and healthy fats like avocado and extra Virgin olive oil

At breakfast time, Sophie typically goes for something like protein oats (pictured), which contain around 530 calories and easily keep her full until lunchtime

At breakfast time, Sophie typically goes for something like protein oats (pictured), which contain around 530 calories and easily keep her full until lunchtime

BREAKFAST 

At breakfast time, Sophie typically goes for something like protein oats, which contain around 530 calories and easily keep her full until lunchtime.

‘Usually, I’ll have a snack like half a banana before breakfast if I’m going to the gym, as I don’t like training on empty,’ the 30-year-old said.

‘But eating before working out is a personal preference, and you might not like to.’

If she isn’t exercising in the morning, Sophie explained she likes to have breakfast within ‘half an hour of waking’ – and this is why her quick and easy protein oats are perfect.

‘I’ll mix 45 grams of wheat-free rolled oats, with some protein powder, water, strawberries, blueberries, coconut yoghurt, peanut butter, macadamia nuts and pumpkin seeds,’ Sophie said.

‘I don’t always track and weigh my food, but I do like to do it if it’s something that I feel adds up quickly and can’t be eyeballed.’

The protein oats are a ‘good balanced meal’ that contains both carbs, protein and healthy fats.

‘Sometimes, I have both a savoury and a sweet breakfast, but I’ve just been having this recently as it’s much quicker and keeps me full,’ Sophie said.

Sophie (pictured) had a pita bread pocket, stuffed with kangaroo sausages, avocado, iceberg lettuce, grated carrot, tomatoes and some vegan cheese for lunch

Sophie (pictured) had a pita bread pocket, stuffed with kangaroo sausages, avocado, iceberg lettuce, grated carrot, tomatoes and some vegan cheese for lunch

At lunchtime, Sophie (pictured) said she likes to include plenty of protein to keep her full through the afternoon

At lunchtime, Sophie (pictured) said she likes to include plenty of protein to keep her full through the afternoon

LUNCH 

At lunchtime, Sophie said she likes to include plenty of protein to keep her full through the afternoon.

On this particular day, her meal took the form of a pita bread pocket, stuffed with kangaroo sausages, avocado, iceberg lettuce, grated carrot, tomatoes and some vegan cheese.

Sophie said the wrap would also work well with chicken breast or steak.

What is Sophie’s typical weekly shopping list?

BUDGET: $200 per week

The 30-year-old shared what she buys in a week (pictured)

The 30-year-old shared what she buys in a week (pictured)

* PROTEIN: Extra lean organic beef mince, prawns, barramundi, chicken breast, rump cut steak, protein powder, eggs and egg whites.

* CARBOHYDRATES: Gluten-free bread, gluten-free dairy-free brioche buns, pita bread, rice cakes, gluten-free Weetbix, mini rice cakes dipped in chocolate, dark chocolate, sugar and salt-reduced tomato sauce.

* FRUIT AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, cos lettuce, blueberries and strawberries.

* HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.

Source: Sophie Allen 

Mid-afternoon before or after a walk, Sophie (pictured) said she'll typically have a small snack to boost her energy levels

Mid-afternoon before or after a walk, Sophie (pictured) said she’ll typically have a small snack to boost her energy levels

Sophie had three rice cakes, and topped one with peanut butter and banana and two with avocado, tomato, basil, salt and balsamic (pictured)

Sophie had three rice cakes, and topped one with peanut butter and banana and two with avocado, tomato, basil, salt and balsamic (pictured)

SNACK

Mid-afternoon before or after a walk, Sophie will typically have a small snack to boost her energy levels.

‘Today, I’m going to have three rice cakes,’ she said.

‘I’m going to top one with peanut butter and banana, and two with avocado, tomato, some balsamic glaze, basil and salt.’

Sophie also had a square of dark chocolate.

‘I don’t always snack, but today was a snack kind of day,’ she said.

The fitness coach recommends that you always listen to your body, and feed it if you feel you need it.

What is Sophie’s nine-minute workout you can do without equipment?

Sophie shared her nine-minute no-equipment workout, which includes knee to jump squats (pictured) and in and out jumps in a plank position

Sophie shared her nine-minute no-equipment workout, which includes knee to jump squats and in and out jumps in a plank position (pictured)

Sophie shared her nine-minute no-equipment workout, which includes knee to jump squats (left) and in and out jumps in a plank position (right)

1. JUMP SQUATS: Three sets of 10 reps each time.

2. ALTERNATING FORWARD LUNGE: Three sets of 10 reps each time, repeat on opposite leg.

3. IN AND OUT JUMPS IN PLANK POSITION: Three sets of 20 reps.

4. SINGLE LEG GLUTE BRIDGE: Three sets of 10 reps each time, repeat on opposite leg.

5. SHOULDER TAPS: Three sets of 20 reps.

6. KNEE TO JUMP SQUAT: Three sets of 12 reps.

Source: Sophie Allen

'Tonight, I'm making homemade pizza with wholegrain wraps, vegan cheese, pumpkin, pineapple, tomato paste, zucchini, chicken and basil leaves,' Sophie said (pizza pictured)

'Tonight, I'm making homemade pizza with wholegrain wraps, vegan cheese, pumpkin, pineapple, tomato paste, zucchini, chicken and basil leaves,' Sophie said (pizza pictured)

‘Tonight, I’m making homemade pizza with wholegrain wraps, vegan cheese, pumpkin, pineapple, tomato paste, zucchini, chicken and basil leaves,’ Sophie said (pizza pictured)

DINNER

Finally, for dinner Sophie made healthy pizza and said you don’t need to deprive yourself of your favourite foods if you want to lose weight or be healthy.

‘Tonight, I’m making homemade pizza with wholegrain wraps, vegan cheese, pumpkin, pineapple, tomato paste, zucchini, chicken and basil leaves,’ Sophie said.

You can top your dish with rocket for some extra veg.

Sophie finished her meal with a chocolate dessert topped with blueberries and strawberries.

She likes to have something sweet before bed.

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