Tag Archives: meal plan

What I’m Eating Now

15 Aug

I get a lot of questions about what my meal plan is like and requests to share more recipes on the blog.   I wish I HAD more interesting recipes to share but I think I have come to the point where I am just eating the same types of foods, day in and day out, that I don’t think that I don’t think it is interesting enough to be blog worthy! I mean who wants to read that I had grilled chicken and steamed veg AGAIN for dinner?!

I am also conscious that people may feel they should mirror what I eat and this concerns me as diets need to be tailored to individual bodies and goals.  In other words, whilst I am giving you an idea of what my diet is like, I am not suggesting that you should follow it too (let’s face it, I’m not a nutritionist!).  But I will make more of an effort to post up any new recipes that I try and will also post up when my diet changes.  Which just so happens to be NOW.

As per my last couple of posts, I’m now eating what is termed a ‘re-comp’ style diet.  It’s working out well so far and the added carbohydrates are definitely giving my muscles a bit more ‘pump’ (don’t you just love body-building terms? ;)).   The only major changes that I have made to my diet is that I have added more healthy fats and more carbs to get to the macronutrients outlined by Jarrod when I got my Dexa scan done.

So, now my diet looks a bit like this:

Meal 1 (8.30am / 9am)

1/2 cup warm quinoa, skim milk, tsp of honey and a sprinkling of cinnamon + 1 whole egg and 3 whites, scrambled

(I was having oats instead but they seem to make me really bloated and uncomfortable so I have taken them out)

Meal 2 (10.30am – pre-cardio)

Orange + 14 almonds + green tea

Meal 3 (12.30pm)

3/4 cup of brown rice (I am trialling brown rice again as I’m not sure if it is also brown rice that causes the bloated issue or if it was just the oats – if it’s brown rice I’ll switch to quinoa), garden salad, 180g tin of tuna in springwater, 1/4 avocado, drizzled in olive oil and balsamic vinegar

Meal 4 (4.30pm / 5pm pre-workout)

1 scoop of whey protein isolate and 2 tsp of cacao powder (low carb, low cal, no sugar = win!) with skim milk + handful of pepitas

Meal 5 (7.00pm / 7.30pm)

Palm size lean protein (about 150g) and steamed greens (always using herbs, spices, garlic, lemon, chilli etc…)

Meal 6 (8.30pm / 9pm)

1/2 a cup of mashed sweet potato with 1/4 of low-fat cottage cheese sprinkled with nutmeg, cinnamon and a small drizzle of honey (this is DELICIOUS)

It was quite hard making the jump from about 1300 cals to 1900 cals.  I never thought eating MORE would be a problem but my god, it takes me about an hour to finish eating my lunch!  Which is a good thing as the slower you eat the easier it is for your body to digest the food thus keeping you fuller for longer.  I’m also starting to feel stronger and more energetic which is a HUGELY welcome feeling.

I’m going to give some time for my body to adjust to the new meal plan and training regime so I won’t be posting updated pics for another few weeks.  Here’s hoping this all goes to plan and I start to gain some sexy lean muscle!

I’m just going to leave this here, this is my dream body and my current screensaver on my phone.  It reminds me of what I am working towards and to never give up.

Amanda Latona - IFBB PRO

How do you remind yourself of your goals?

Getting This DONE!

14 Jan


Source: weheartit.com


My goal to get to 68kg by April is fast approaching.  Holy crapballs Batman, it’s nearly February!  So, this means I have had to revise both my training and my eating plan to ensure I reach it, and not only reach it but SMASH it out of the water.

I sat down yesterday and put some thought into my meal plan.  I mapped it all out on CalorieKing and got sign off from my trainer.  It looks like this:


3 egg white omelette with baby spinach, tomato, mushrooms and low-fat feta

Morning Tea

Green tea + piece of fruit


Big bowl of steamed vegetables with 1/2 a cup of brown rice and small tin of tuna dressed with tamari, garlic and chilli + piece of fruit

Afternoon Tea

Carrot sticks with hommus or cottage cheese + green tea


The usual suspects – 1/4 plate protein, 1/4 plate low GI carbs (sweet potato, quinoa, brown rice etc) and 1/2 plate vegetables or salad.  Herbs, spices, extra virgin olive oil, vinegars, mustards, lemon, garlic and chilli may all be used.

After Dinner Snack

Warm goats milk with honey and vanilla extract

This all equates to about 1400 calories.  In a few weeks time I will amp it up to 1600 calories.  It’s good to continually change your diet plan so that your body doesn’t get used to the same amount of calories day in day out.  It’s also good so that you don’t get bored with eating the same things all the time!  I really love my egg white omelette though so we’ll see how long it takes for me to get sick of that!

Of course I will allow ‘treats’ now and again!  I’d be inhuman or dead if I didn’t.  I’d sooner jump off a cliff than say no to chocolate!  But as I always say, it’s all about balance and moderation.

Training will continue as usual – 6 days of PT sessions, group training sessions and touch football and one day of rest.  I’m also looking to include a bit of swimming to change it up a bit!

Basically, I’m going to go all out so I can get this over and done with.  Of course, once I reach goal weight I will continue to lead a healthy and active lifestyle but I seriously can’t wait for when I can be a little bit more ‘free’ with my food intake and taper some of my training sessions off.

Then there is the mental aspect.  I need to continue to remind myself why I’m doing this.  There’s the health reasons first and foremost – to keep my PCOS under control, to avoid diseases like diabetes and heart disease (which run in my family) and to keep my anxiety issues at bay.

And then there’s the purely superficial reasons – to look and feel good.  I’d be lying if I said this mission didn’t have SOME superficial aspects!  I’m going to be 28 in 4 days (hint, hint) and I spent my entire adult years so far being overweight and miserable.  I’m looking forward to being mighty fine at 29!  (I couldn’t think of anything that rhymed with 28… don’t hate at 28?  Oh – wait – got one!  Looking great at 28!  It’s too late now isn’t it… damn).

Drop it low! Let's get this shit done!

I’m Ready to Kick ASS!

2 Oct

I certainly am!

Right.  I’m pretty much out of my funk and I am ready to kick some chubby ass.  I’ve got my meals all planned out, my exercise intensity has been increased (look out for my killer beach work out post coming soon!) and I’ve even broke that pesky 76kg mark!  Hello 75.7kg!  How nice to meet you!  Please don’t hang around for too long as I’d like to meet 75kg real soon!  K?

So, the purpose of redesigning my meal plan was so that I could get more variety (side note – I say “so” way too much… and I’m not sure I can stop, so – haha there it is again – you will just have to deal with it!).  I’m really looking forward to my new meals!  Here’s a sneak peak:



  • Grilled or poached chicken / tinned salmon / tinned tuna / boiled egg salads with lots of fresh vegetables, slices of avocado and a 1/4 cup serving of brown rice or quinoa drizzled with extra virgin olive oil and balsamic vinegar
  • Tuna, bok choy and broccoli with 1/4 of brown rice with a soy sauce and ginger dressing


  • Grilled or steamed fish / lean cuts of pork, lamb or beef / grilled or poached chicken with 1/2 cup serving of brown rice, quinoa or legumes with mountains of salad or vegetables (okay, maybe not montains but a nice big serving!)
  • Stirfries with the above choices of protein with vegetables and 1/2 cup serving of brown rice with homemade soy, ginger, chili and garlic sauce

Snacks (2 per day):

  • A serving of fresh fruit
  • Low fat greek yoghurt with seeds
  • Protein shake
  • 1 boiled gg and 2 brown rice cakes
  • Low fat cottage cheese / lite hommus with carrot / celery sticks

Let’s hope this new meal plan starts melting the kilos!  I’m also going to try protein shakes for the first time.  I’m hoping that it can help increase my performance in my workouts.  There is a small amount of sucralose in most protein shakes though (about 0.03g) but I have done some research and I’m confident that such a small amount would have no adverse affect.   I’ll let you know how the protein shake experiment goes! 

Have you tried protein shakes?  What’s your experience with them?