Emily Kier, 24, one half of fit­ness blog­ging duo Twice The Health*

Women's Health (UK) - - CONTENTS -

Twice The Health’s Emily Kier

MON 9am

Ba­con, toma­toes, mush­rooms, spinach and eggs


Ba­nana and some dark choco­late 1pm

Tuna, cous­cous and cot­tage cheese 4pm

Bounce Ball


Turkey, sweet potato fries and green veg. Quark with berries I get up and train first thing in the morn­ing, which makes it a fasted work­out – but that time of day just works best for me. Break­fast has to be some­thing hearty to re­fuel post-gym.

TUE 9am

Scram­bled eggs on toast with smoked salmon


Two plums and a few al­monds


Chicken with feta, buck­wheat and veg 4pm

Slice of rye bread with peanut but­ter


Veni­son burger, quinoa, greens and feta. Yo­ghurt with berries I try to avoid over-pro­cessed foods – and while I love smoked salmon, the cur­ing process can add lots of su­gar and salt. So in­stead of fill­ing up on that, I’ll sub­sti­tute in an ex­tra egg.

WED 9am

Zoats with al­mond but­ter, gra­nola and dark choco­late


Rice cakes and cot­tage cheese


Chicken with kale, quinoa and beans 4pm

Car­rot and some dark choco­late


Chick­pea and hal­loumi salad. Mango and lime I aim to get the right level of pro­tein based on my work­outs; 1.5g to 2g per kg of body weight. To keep me sat­is­fied for longer, I’ll add a scoop of ve­gan pro­tein pow­der to my morn­ing oats.

THU 9am

Mack­erel, eggs and rocket on rye 11am

Bounce Ball 1pm

Chicken, grilled pep­pers and mush­rooms with corn on the cob




Home­made cau­li­flower chilli made with lean beef Chicken is an easy lunch. I cook four breasts at once, ad­ding dif­fer­ent spices to each so I don’t get bored as the week goes on. I like to make ev­ery­thing from scratch so batch cook­ing is a real time-saver.

FRI 9am

Huevos rancheros and avo on toast


Ap­ple and peanut but­ter sprin­kled with cin­na­mon


Cau­li­flower chilli 4pm

Car­rots with hum­mus


Le­mon-baked cod with car­rots, cel­ery, pep­pers and cu­cum­ber I’ve cut out milk choco­late from my diet. With sweet treats in the house, I’d have a few each time I went to the kitchen. I sprin­kle cin­na­mon on my morn­ing ap­ple to bring out the sweet­ness.

SAT 9am

Vanilla pro­tein oats with cashew but­ter and dark choco­late


Rice cakes and cot­tage cheese


Salmon with se­same spaghetti and lamb’s let­tuce 4pm

Hand­ful of nuts 7pm

Nando’s chicken wings with ma­cho peas and spicy rice I try to pick restau­rants where the meat is good qual­ity and well sourced. I go for the high pro­tein op­tion: I avoid veg­e­tar­ian dishes as they of­ten have a lot of cream, cheese and nuts.

SUN 9am

Cour­gette frit­ters and poached eggs


Two plums, some dark choco­late


Cod with greens, cous­cous and seeds 4pm

Toast with al­mond but­ter and honey


Chicken burger in a but­ter­nut squash bun, with kale and goat’s cheese It looks like I eat quite a lot in a week – but I’m cur­rently train­ing for a chal­lenge, which boosts my rec­om­mended calo­rie in­take to 2,600 per day. I’m not com­plain­ing!

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