A Week Of Eating: Week 1 Mini cut
Monday
Breakfast
2 slices of Medium hovis wholemeal bread
1 tbsp lemon curd
4 egg whites scrambled & 50g raspberries
Snack
Grenede bar and soy flat white
Lunch
150g prawns
with 140g cod
pan fried in stock with 100g cauliflower rice
Dinner
130g Quorn chicken style pieces
In half can chopped toms
100g spinach & 100g frozen peas & 50g sweet potato
1 slice garlic bread
Dessert
Sugar free jelly made with unsweetened almond milk
10g peanut butter on top
Tuesday
Breakfast
30g oats with 75g soy yogurt & 50 frozen raspberries
Lunch
100g quorn chicken pieces with 100g chopped toms
50g peas & 50 spinach with 100g sweet potato
Snack
Soya flat white
Grenede bar
Dinner
Egg fried rice made with
100g tofu, 130g tuna with jalapenos, sundried tomatos, 100g cauliflower rice and one egg
Dessert
sugar free jelly made with light coconut milk
Wednesday
Breakfast
Brekki burrito made with
1 wholewheat tortilla wrap
options hot choc with a splash almond milk to make spread, & 10g peanut butter
1 chopped apple and 2 egg whites, rolled into a burrito
Snack
4 fruitella sweets
Soya flat white
1 small bag poshcorn
Lunch
100g tofu & 130g tuna salad with
100g sweet potato and cherry tomatoes
Dinner
140g cod, with
50g peas, 200g cauli rice 130g butternut squash stir fried together
with added pea protein powder
Dessert
170g 0% greek yogurt
1/2 Tbsp lemon curd
Thursday
Breakfast
Overnight oats
30g oats, 100ml unsweetened almond milk
soaked with 50g frozen berries 10ml lemon curd
lunch
Lunch at The Balck Penny Holborn
Shared
butter beans on sourdough with goats cheese & Poached egg and pesto with polenta hash
Snack
1 fillet salmon
3 bournon biscuit
soya flat white
Dinner
Tuna with mixed curry (the boyf bought home) and 100g cauliflower rice
Dessert
grenede bar
Friday
Breakfast
Shesupps protein shake made with unsweetened almond milk & 50g frozen berries
Lunch
out at The Drake and Morgan
Egg white omelette
with Smoked salmon & spinach a 1 tbsp butter
Dinner
1 salmon fillet & 100g steamed butternut squash mash
Aaaaaaat aaaaaat
5 Gin & slims, 2 tequila shots, 2 glasses red wine
3 kinder eggs
1 bag popcorn
2 slices hovis bread one with cheese & jam, 1 with melted cheese & ketchup
Saturday
Breakfast
Grenede Bar
soya flat white
Lunch
Tuna sald with capers, jalapenoes, cucumber and spoon light phillidelphia
Dinner
1 fillet seabass, 1 fillet coley fish with homemade butternut squash sauce & courgette pasta
Dessert
200g Holy Couch Ben & Jerrys
Sunday
She supps protein smoothie with 50g frozen berries & unsweetened almond milk
Late lunch/dinner
Homemade fish cakes
aubergine fries & minted peas
Dessert
Grenede bar
Average weekly Macros:
Calories: 1735
Protein: 125
Carbs: 185
Fats: 55
Fibre: 27
This is at the top end of where my cut is meant to fall. I am aiming for anywhere between 1550 & 1750 with 130g protein, 150g carbs, 45g fats. But I never expect to hit my macros, or jump to lower cals really easily. My previous macros averages over the last 2 to 3 months fell at 1950 cals, 220g carbs, 100g protein and 65g fats. So the numbers above of my mini cut week are enough of a variant to make a difference. Don't beat yourself up for the nights out, for the biscuits or the ice cream. Above is where my life happened. I don't drink every week. And I always try to fit in, eating out and balancing. A mini cut did not mean that I only ate clean whole foods, or went really low on calories. This is NOT a diet. This is about body composition rather than "loosing weight" I think us girls are uneducated in this. Most of my clients come to me and this is what thet are confused with. They want to loose weight when in rality they need to just change their body composition. Ie Grow more muscle, drop some fat and change your fat percentage. There can be two women weighing 140lb. One will be 30% body fat and the other 20%. Same weight yet, the 20% body fat woman will look aesthetically what my clients will be after. Its not a weight loss game. I can do a post on body composition if you would all like. So watch this space :)
Goals for this week are...
More protein, less eating out (mainly to save some money lol) Macro goals will be 1650ish cals 130g protein 165g carbs, 50g fats.
Disclaimer: These macros are specific to me and will not work for everyone. This is after years of figuring out my body likes and dislikes and what works for my goals. I am still learning also, so plaese do not think these calories or macros are something to follow for each individual.
For help with your own personal macros and online coaching please check here xxx
