MY WEEK ON A PLATE

Heather Watson, 24, is a Bri­tish ten­nis player and Wim­ble­don mixed dou­bles cham­pion

Women's Health (UK) - - CONTENTS -

Ten­nis star Heather Watson

MON 7am

A bowl of berries with full-fat yo­ghurt, and scram­bled eggs on toast

12.30pm

Steak with white rice, broc­coli and chimichurri sauce

7pm

A bowl of buf­falo chicken soup with a whole­wheat roll I eat a lot of protein-rich foods such as eggs to build and re­pair my mus­cles dur­ing train­ing. I’m not re­ally a break­fast per­son be­cause I never wake up hun­gry; I think eggs are a healthy, ver­sa­tile com­pro­mise.

TUE 7.30am

Toast with avo­cado, smoked salmon and scram­bled eggs

1.30pm

Salmon and kale salad, plus pizza with goat’s cheese, sweet onion chut­ney and spinach

8pm

Salmon sushi, Korean BBQ ribs and cho­co­late ice cream I of­ten spend over four hours train­ing on court and two hours in the gym ev­ery day, so I’m not too strict with my diet. I aim for a mix of protein, carbs and healthy fats, which keep me full, en­er­gised and sane.

WED 7am

A chicken panini, plus an ap­ple and a glass of orange juice

12pm

Unagi (a Ja­panese eel dish) with rice, and an iced tea

7pm

A chicken salad made with let­tuce, toma­toes and car­rots, with an Asian dress­ing, plus some orange and pineap­ple I have to sched­ule my meals around my train­ing. I eat din­ner early as I need lots of sleep to stay rested. When I have time off, I love be­ing able to eat when I’m hun­gry, not just be­cause it’s time to.

THU 7am

Por­ridge made with semiskimmed milk, with honey and nuts

12.30pm

A small cheese pizza, salad and Snap­ple drink (at the air­port)

8pm

Chicken fa­ji­tas with onion and green pep­pers (at the air­port) I love to cook and in­vent my own recipes but as I spend so much time away from home, it can be hard. The train­ing bases have lots of healthy op­tions to choose from; travel days are harder so I of­ten carry fruit.

FRI 8.30am

Salmon, pro­sciutto, em­panada, eggs, crois­sant, fresh fruit and orange juice

1.30pm

Grilled chicken breast with rice and a small side salad

8pm

Lob­ster and pasta 9pm

Fruit salad It was my first day in Aca­pulco ahead of the Mex­i­can Open so I made the most of the ho­tel break­fast and wel­come din­ner. I never drink al­co­hol dur­ing or near a com­pe­ti­tion; only on spe­cial oc­ca­sions.

SAT 7am

Por­ridge made with semiskimmed milk, with honey and nuts, plus scram­bled eggs with soy sauce

1pm

Teriyaki salmon with cu­cum­ber, onions, car­rots and olives

7pm

Chicken breast with white rice and as­para­gus I drink a lot of wa­ter when I’m in hot and hu­mid cli­mates be­cause I sweat a lot and I’m very con­scious of how de­hy­dra­tion can af­fect my per­for­mance. I carry a wa­ter bot­tle with me wher­ever I go.

SUN 9am

Straw­ber­ries, black­ber­ries, blue­ber­ries and orange, plus some Greek yo­ghurt and a crum­pet

1pm

Tuna and prawns with spinach, olives and pep­pers, plus veg­etable soup

7.30pm

Chicken salad dressed with olive oil and vine­gar A rest day. When I’m at home, I like to catch up with my friends, go swim­ming and see a film. I still try to eat healthily though be­cause I know I’ll be train­ing again the next day.

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