The Golden Rules of the Plan

WE’VE DETAILED EXACT PORTION SIZES FOR YOU TO REMOVE ANY GUESSWORK – AND THE TEMPTATION TO GO BACK FOR SECONDS. PORTION SIZES ARE CRUCIAL WHEN BOOSTING ENERGY LEVELS – TOO BIG A MEAL

AND YOU’LL FEEL SLEEPY FOR HOURS; TOO LITTLE

AND HUNGER PANGS WILL LEAVE YOU WEARY.

YOU NEED PLENTY OF ENERGY-BOOSTING VITAMINS AND MINERALS IN YOUR DIET. KEY NUTRIENTS INCLUDE VITAMIN B, ESSENTIAL FOR HELPING YOUR BODY CREATE ENERGY FROM THE FOOD YOU EAT AND AIDING IN THE FORMATION OF RED BLOOD CELLS. VITAMIN B12 IS FOUND IN MEAT, DAIRY AND FISH, AND FORTIFIED BREAKFAST CEREALS. MAGNESIUM IS A MINERAL THAT’S KEY TO MANY OF THE BODY’S PROCESSES, FROM NERVE FUNCTION TO ENERGY PRODUCTION AND BLOOD SUGAR CONTROL. YOU’LL FIND IT IN WHOLEGRAIN BREAD AND OUR RECIPES SUCH AS TUNA AND CHICKPEA SALAD AND ROASTED CHICKPEAS. IRON PLAYS AN IMPORTANT ROLE IN TRANSPORTING OXYGEN AROUND THE BODY – FIND IT IN OUR HEALTHY SPAG BOL AND SEARED STEAK WITH POTATO WEDGES; SEE THE RECIPES OVER THE NEXT PAGES.

WE’VE INCLUDED TIPS AND TRICKS EVERY DAY TO HELP YOU RECHARGE FOR A REASON! REGULAR REFUELLING, SHOWING YOUR TO-DO LIST WHO’S BOSS AND SQUEEZING IN THE ODD POWER NAP WILL LEAVE YOU FEELING RE-ENERGISED.

WE KNOW FLEXIBILITY IS KEY SO YOU CAN EXCHANGE ANY BREAKFAST, LUNCH, DINNER OR SNACK FOR AN EQUIVALENT MEAL OR SNACK.

IN THE PLAN WE

HAVE CAREFULLY SELECTED RECIPES AND INGREDIENTS DESIGNED TO LEAVE YOU FEELING FULLER FOR LONGER, BUT ENSURING YOU EAT AT REGULAR INTERVALS IS ALSO ESSENTIAL FOR PREVENTING FATIGUE AND BLOOD SUGAR CRASHES. THE EVIDENCE IS REAL: STUDIES PUBLISHED IN Nutritional Health FOUND THAT MEAL-SKIPPING AT ANY POINT DURING THE DAY LED TO A GREATER SENSE OF FATIGUE BY THE END OF THE DAY. THERE’S SOMETHING TO CATER FOR EVERYONE IN OUR MIDWEEK BREAKFAST LIST WHILE OUR SNACKS, OF WHICH YOU’RE ALLOWED TWO A DAY, ACCOMMODATE ALL TASTES AND BUDGETS.

WE’VE DEVISED ALL SNACKS AND MEALS WITH VERY CAREFULLY CALCULATED RATIOS OF YOUR THREE MACRONUTRIENTS (CARBS, PROTEIN AND FAT)

FOR OPTIMISING ENERGY LEVELS. HEALTHY FATS, WHICH INCLUDE SALMON STEAK, SMOKED SALMON PASTA AND YOUR WALNUT SNACK, ARE IMPORTANT, AS STUDIES SHOW THESE NOT ONLY IMPROVE MOOD AND BRAIN FUNCTION, THEY’RE ALSO KEY TO AVOIDING A MIDDAY SLUMP. THE CARBS WE’VE INCLUDED ARE MAINLY HIGH IN FIBRE – THINK MINESTRONE SOUP, STUFFED WHOLEMEAL PITTA – WHICH WILL HELP PREVENT BLOOD SUGAR BLUES BY KEEPING YOU FULLER FOR LONGER. AND LET’S NOT FORGET PROTEIN, ESSENTIAL FOR NOT ONLY HELPING THE BODY BUILD AND REPAIR TISSUE, BUT ALSO FOR HELPING TO TIDE YOU OVER UNTIL YOUR NEXT MEAL.

DEHYDRATION IS ONE OF THE NUMBER ONE ENERGY SAPPING CULPRITS – OFTEN YOU WON’T EVEN KNOW YOU’RE THIRSTY UNTIL IT’S TOO LATE. CHOOSE FROM OUR REHYDRATION ROYALTY LIST, BELOW, WHEN YOU FANCY A BREAK FROM WATER.