MY WEEK ON A PLATE
Kirsty Gallacher, 45, broadcaster and host of the Stripped Back Sport podcast
MON 7am
Tea with semi-skimmed milk
12.30pm
Large salad with grilled chicken
6pm
Homemade chicken curry with steamed white rice
This was a fast day, when I don’t eat before lunchtime. I try to follow the 16:8 (where you eat all your meals within an eight-hour window) three days a week. My PT, Mel Deane, rates it for health benefits like better focus and reduced inflammation. It can be hard to fit around a busy schedule, though.
TUE 7am
Tea. Super greens powder mixed with water
10am
Whey protein shake
12.30pm
Tuna salad
6pm
Wagamama chicken gyoza and chilli chicken ramen. Coconut yoghurt
This morning, I had a session with Mel. I’ve trained with him for about four years now, doing a mix of cardio and weight circuits each time. He’s great for keeping me accountable, which is so important.
WED 8.30am
Grapefruit. Tea
12.30pm
Sushi box
3pm
Banana
6pm
Spaghetti bolognese and salad
I really enjoy cooking hearty, healthy meals like this bolognese, which was a request from the kids [Oscar, 14, and Jude, 11]. I only eat sensibly farmed organic meat and look out for the best animal welfare standards – I would be a vegetarian if I could, but when I tried it in the past, it just made me feel really unwell.
THU 8.30am
Freshly squeezed grapefruit juice. Tea
11.30am
Protein shake
12.30pm
Poached eggs on brown toast. Americano
6.30pm
Chicken stir-fry with noodles
8pm
Herbal tea
I had another training session with Mel this morning, so I kept it light beforehand – I’m obsessed with grapefruit at the moment. Then I was working on my podcast. I love talking to people about their sporting journeys.
FRI 9am
Bircher muesli with semiskimmed milk. Tea
12.30pm
Rocket salad with bresaola, lemon juice, olive oil and Parmesan
6pm
Pizza with anchovies, capers and rocket. Salad
The kids and I went to a really great pizza restaurant today – the food there is delicious and all super fresh. This has been quite an Italian day, but I love a lot of Asian food, too, especially Japanese and Thai.
SAT 11.30am
Scrambled eggs and smoked salmon with wholemeal toast. Tea
3pm
Peanut protein bar. Americano
6.30pm
Roast chicken with veg and new potatoes Dinner is usually early in our house as the kids and I all go to bed and wake up quite early. I made the most of my early start on Saturday by going for a run in the Berkshire countryside near my home, before refuelling with my favourite weekend brunch.
SUN 8.30am
Grapefruit. Tea
3pm
Sweet potato cottage pie with broccoli and carrots. Lemon tart with raspberries and Greek yoghurt
6.30pm
Tomato and red pepper soup
I had some friends over for lunch, so I made this healthier take on cottage pie. We shared a lemon tart for dessert, which is a rarity for me as I don’t have much of a sweet tooth. An occasional bit of chocolate, on the evenings I fancy it, tends to do the job for me.