Nutrition and Wellbeing Class - Recipe Booklet

5.

Is there a difference between your typical weekdays and weekend day?

TOTAL

• If you are maintaining a stable weight generally, you are eating a similar amount of calories to the amount you are burning. If you are gradually putting on weight over a meaningful amount of time (eight weeks), you are in a calorie surplus, which means you are eating more calories than you are expending. A simple way of achieving a calorie deficit would be to focus on eating only three main meals a day. Each meal should contain each of the following components: protein, fat, veggies and starch. It is recommended you always include some protein, veggies and fat on your plate at each main meal. Add an additional portion of fruit and starch / grains on exercise days at breakfast and lunch. Stick to 1 portion of fruit and 1 portion of starch / grains on non-exercise days at either breakfast or lunch. • Protein - chicken 120g / turkey mince 125g / beef mince 5% 150g / salmon 125g / prawns 200g / 2 large eggs / 290g of 0% greek yoghurt • Fat - 2 tsp of butter / 1/2 avocado / 15g of cheese / 8-10 raw unsalted nuts / 1 tbsp of extra virgin olive oil • Veggies - broccoli / spinach / kale / beetroot / tomatoes / mixed salad leaves • Fruits - 1 banana / 1/2 cup of mixed berries / 2 plums / 2 kiwi fruits / 1 apple / 15 grapes • Starches / Grains - 1 large sweet potato / 1 wholemeal wrap / 1 medium piece of sourdough bread / 1 cup of beans, chickpeas, lentils / 50g of oats / 1/2 cup of couscous • Below is a list of foods you may like to include. Each example refers to one portion: