Your 24-hour for MENU SUSTAINED ENERGY

7.30am

SLOW-RELEASE BREKKIE

Start the day with a satisfying bowl of porridge made of ½ cup rolled oats,

½ cup milk, ½ cup stewed apple or banana, topped with 2 tablespoons of plain yoghurt and 1 tablespoon of chopped almonds.

9.30am

DRINK UP With your morning coffee, pour out a big glass of water to keep yourself well-hydrated.

10.45am

SNACK TIME Shore up your energy levels with a piece of fruit and a handful of mixed nuts, or a tub of plain yoghurt topped with berries and mixed seeds.

12.30pm LUNCH LIKE YOU’RE IN TRAINING

Whip up a homemade toastie with 2 slices of wholegrain bread filled with 100g shredded chicken, sliced tomato, ¼ avocado and a small handful of baby spinach. Throw in some leftover roasted vegies for an extra hit of fibre. Or, make a filling salad by combining a 95g can of tuna,

½ cup cooked quinoa or brown rice, tomato, cucumber, baby spinach and 40g fetta, dressed with olive oil and balsamic vinegar. (Avoid a heavy lunch, as it will zap your energy while your body works hard to digest it. )

2.00pm

DRINK UP – AGAIN!

Time for another glass of water.

7.00pm PROTEIN-RICH DINNER TO SET YOUR BODY UP FOR TOMORROW

Enjoy a balanced dinner of a palm-sized piece of grilled beef, chicken or fish with 1 small roasted sweet potato and 2 cups of steamed vegies. Or make a batch of bolognaise with hidden vegies like carrot, mushrooms and zucchini, and serve with 1 cup of wholegrain pasta and a side salad. Aim to eat two hours before bed so you have time to digest your dinner.

9.00pm

TEA TIME!

A steaming cup of herbal tea is a good way to wind down before heading to bed.

10.30pm

LIGHTS OUT

Recharge with 7-8 hours of sleep.