7 Day Diet Chart

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Use this chart to plan your weekly eating diary, simply rotate the meals through out the week so that Mondays meal becomes Thursdays etc. Follow the meals exactly and incorporate your exercise routine for maximum results.

Whether you've been for a jog around the park, a weight training session, boxing or a swim, you have a key window of opportunity to ensure your body recovers quickly to support fat loss and create lean muscle. Post-workout nutrition is one of the most commonly neglected components of nutrition, and along with breakfast, is one of the most important times of the day to nourish the body.

Having access to a nutrient-rich meal that is high in protein and contains the right amount of clean & lean carbohydrates straight after training isn't always possible or practical, which is why we recommend using protein powders such as Protein Excellence.

To ensure we are able to feed and nourish the body straight after training, a good quality blender/shaker is a must so that you can make a protein based post workout shake quickly - and all your hard work in the gym doesn't go to waste! The recipe above takes only a few minutes to prepare and can be stored in the fridge, so you have several days of post workout shakes for the remainder of the week. 

 Don't work hard on your training and then neglect your post workout nourishment, embrace your diet as part of your training and see the results you deserve. 

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Ultimate Motivation

1. How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
2. Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
3. Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
4. Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
5. How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
6. Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
7. Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
8. Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
9. Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
10. Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
11. Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
12. Fitting into new clothes. Wanna look good in a smaller size? Work out!
13. Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
14. Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
15. Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
16. Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
17. A workout partner. Best thing I’ve done.
18. An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
19. A coach or trainer. Worth the money, just for the motivation.
20. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
21. Your before picture. You often don’t realize how far you’ve come. Take pictures.
22. A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
23. The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
24. Living long enough to see your grandkids … and play with them.
25. The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.

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8 Foods That Give You an Afternoon Energy Boost

You Know The Feeling. 

Your shoulders sag forward, your eyelids are heavier than paperweights, you've read and reread the same sentence seven times in a row…it's the dreaded 3 p.m. slump, and your options for a quick pick-me-up feel few and far between! 

Impromptu headstand? You're frightening your officemates. Car nap? Try not to get fired. 

Instead, you slug another cup of caffeine, only to find yourself tossing and turning at midnight, the cycle beginning again the following day. 

Put down the coffee pot. There are other great options for an instant energy upgrade, says Keri Gans, Registered Dietitian/Nutritionist and author of The Small Change Diet—they just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says, is being prepared with healthy snacks on-hand, specifically, foods with carbs for quick energy, and that are high in fibre, protein, and/or healthy fats to provide longer-lasting energy, without the jolt of caffeine. 

"A lot of times, when we're crashing in the middle of the day, we're simply hungry," says Gans. "What you need is carbs, that's the bottom line. Then, protein and fat keep you satiated longer, so it's a win-win."

Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:

A Fresh Piece of Fruit + Almonds

 "It's perfect: healthy, with quick energy, and so portable," says Gans. And, you'll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. "The carbs and sugar in fruit is natural," she says. Oranges, bananas, grapes—they're all delicious and fair game. 

Roasted Edamame 

Peeking in her own cabinets, Gans spots this favourite energy-boosting food—"it's very high in fibre and very high in protein." To make this nutty, chewy snack, simply thaw frozen shelled Edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked Black Bean or Lentil Chips + The Laughing Cow!

 "It sounds weird, but cheese and chips is a great combo for energy," says Gans. "Just smear it on!" The baked chips are packed with protein and fibre, and The Laughing Cow Light spreadable wedges boast 7 flavours and 35 calories each. Try the Light Queso Fresco & Chipotle flavour. "Spicy can wake you up!" says Gans. For more foods packed with fibre, check out this list of 15 healthy high-fiber foods that make you feel full and satisfied

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Low-Fat Chocolate Milk 

"You could be dragging because you're dehydrated," says Gans. "Sometimes, something cold and refreshing is all you need." Gans buys Organic Valley's individual drinks; "I love them as a pick-me-up." For more help in the hydration department, definitely check out these 10 ways to drink more water.

Greek Yoghurt + Fresh Berries

 Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. "You want that little bit of fat for energy with staying power." 

Grapefruit Wedges + Cottage Cheese

 Again, opt for the healthy fats from low-fat (2% milk fat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit's natural carbs, and the aroma of citrus that instantly awakens your senses.

Kind Bars

"They're low in sugar, high in fibre, and easy to take along with you," says Gans. "I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond." You had us at dark chocolate!

Yasso Frozen Greek Yoghurt Bars

You can't go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you'll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavour choices.

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5 TIPS FOR SUCCESSFUL WEIGHT LOSS

We get the skinny from Eating and Behavioural Therapist James Lamper on how to get into the right mindset to lose those extra pounds! Beach body, here we come...

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1/ BELIEVE IN YOURSELF

It doesn’t matter if you’ve tried and failed before – negative thinking won’t help you. ‘You need to believe that you are capable of changing your thoughts and behaviour,’ says Lamper. ‘Believe that you can and will lose weight!’

How: Lamper suggests setting an alarm on your phone so that positive messages pop up at times when you’re vulnerable to eating junk food. Check our our favourite motivational mantras for some inspiration!

2/ GET MINDFUL

‘Focus on the here and now when you eat,’ says Lamper. That means really paying attention to the taste and texture of your food and the pleasure you get from eating.

How: At every meal (even a quick snack!), make sure you turn off your TV, phone and computer and tune into your food experience (sorry, the next episode of Orange is the New Black will just have to wait). Also, put down your cutlery between every mouthful - this literally forces you to slow down your eating.

3/ CHALLENGE TOXIC THINKING

It’s normal to relapse and have moments of weakness when dieting, but don’t let these moments ruin all your hard work. Instead, try to think about why you’re having these thoughts. Next time you start reaching for the biscuit tin, catch yourself mid-unhelpful thought and replace it with a more helpful soundbite, advises Lamper.

How: For example, instead of, ‘Oh go on, I deserve this,’ say to yourself: ‘I’m full, but I want to reward myself - how else can I nurture myself right now?' Then treat yourself in a non-food way. Massage, anyone?

4/ TRACK YOUR JOURNEY

Not only is it easy to forget those extra calories you’re mindlessly consuming (milk in your tea, handful of nuts at the bar, a bite of your friend’s dinner – you know the drill), but it’s just as easy to lose track of how what you’re feeling affects what you eat. Always reach for a sugary snack before your boyfriend's mum comes round? Yep, that'll be stress eating. ‘Track your eating, feelings, successes and challenges’, says Lamper. ‘This will help you recognise patterns and how to avoid them, plus keep you focused.’ Focus = dieting success!

How: It may sound boring to track your life, but with the help from nifty apps like Evernote, it's surprisingly easy. Check out more health and fitness apps to help you get the results you want.

5/ SLOW DOWN

OK, time to get real. There is no fast-track to weight loss – at least not if you want long-term results. ‘Dump the magical thinking of instant weight loss, says Lamper. ‘If you want to be slim, then knuckle down for a lifestyle and mindset overhaul.’

How: 'Mark a date in your diary in six months time and put down a realistic target weight. Next, list all the ways you want to change your life and thinking. Now you've got a plan for a total life overhaul, that includes weight loss.'

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Healthy Eating

Ask any nutritionist or personal trainer: What you put onto your plate is so, so important for weight loss. But we're not talking about simply adding more veggies, fruits, and lean meats to your eating plan. There are certain foods that research has actually linked to speedier weight loss. Add them to your grocery list, and get ready to see the pounds drop.

1. Hummus

A study published the Journal of Nutrition & Food Sciences found that people who regularly eat this chickpea dip have, on average, eight percent smaller waistlines than those who don't. Why? It's packed with satiating fibre and protein.

2. Chocolate

No joke! In one study published in the journal Nutrition, higher chocolate consumption was associated with low abdominal fat. Study authors didn't speculate on the mechanism behind this, but previous research suggests that the antioxidants in dark chocolate may help increase your metabolism. Don't let this be an excuse to binge on the sweet stuff, though—moderation is key!

3. Oat Bran

Eating oat bran in the morning can help curb your hunger, according to research  published in the journal Appetite. Just like with hummus, the fibre in oat bran plays a major role.

4. Tea

Calling all tea lovers! The catechins and caffeine in this super drink may help your body oxidize fat faster, according to ameta-analysis of studies published in the American Journal of Clinical Nutrition.

5. Prunes

Researchers from the University of Liverpool recently presented a study that found people who ate a handful of the fruit daily lost weight faster than people who didn't. The reason? Surprise, surprise fibre!

6. Avocado

Pack yourself half an avocado as part of your lunch, and you'll feel full until dinner rolls around, according to a study in Nutrition Journal. The fibre, potassium, and healthy fats in the green stuff may curb your cravings so that you skip afternoon trips to the vending machine.

7. Peanuts or Peanut Butter

A study published in the British Journal of Nutrition found that adding either of these to your breakfast can help keep your cravings in check for up to 12 hours. Why? Peanut and peanut butter eaters in the experiment had higher levels of the hormone peptide YY, which makes you feel full after eating. Limit yourself to two tablespoons of peanut butter or an ounce of peanuts with your breakfast—the nutty goodness is also fairly caloric.

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