Day #4 of becoming Fit & Fabulous
So I have explained the rules of this game with my Clean Eating Guidelines. I have also explained How and When to eat, all that’s left now is what to eat. This for me is not about counting calories or measuring foods this is about eating as clean as you can for a healthy lifestyle nothing about being on a diet.
MEAL ONE: Breakfast eaten within half an hour of waking up
Oats/Porridge: This is where you have your carbs first thing in the morning. This is when you have fasted all night so your body is extra receptive to nutritients so the more nutritious you can make your breaky the better for your body. I use the oats as a base to smuggle a heap of nutrition in. I make the oats with Almond Milk as I find it keeps my skin clear with the extra Vit E. 1/2 cup oats, cover with Almond Milk, microwave for 1minute 10seconds. DONE.
I then add: LSA (which is Linseeds, sunflower seeds and almond meal) this is more protein and essential fatty acids, vanilla protein powder, Chia seeds (full of omega 3), pumpkin seeds (zink fights colds/increases sex drive), cinnamon (stabilizes blood sugar level), almonds for some crunch (protein & Vit E). This little combo for breaky is a Super Hero for SuperMum’s. Without the vanilla protein powder it will taste bland but either way this is the best way you can start your day. Click here for a link to making oats.
MEAL TWO: Morning Meal/After Workout Meal
This is a good idea to have a protein shake now to start repairing your body after your workout. Or eggs are great. So if you are at home cook up an omelette or any kind of eggs really. If you have an omelette you can add spinach leaves and tomato for extra nutrients. If you are working cook up some boiled eggs the night before and take one to work every day, also have a protein shake at work. Click here for a link to making eggs.
MEAL THREE: Lunch Time. Lunch is always a protein and a salad
Simple and repeatable. So I buy a BBQ chicken from Coles and strip the meat off it. Pop that in a container in the fridge this will last for up to 3 days. Then the salad is spinach leaves (replacing normal lettuce), tomato, cucumber, chicken and Greek yoghurt. No mayo or salad dressing, you swap that for Greek yoghurt. Click here for a healthy lunch idea.
MEAL FOUR: Afternoon Meal/Afternoon Tea: Veggies
I cook up some Asian Greens and have these in the fridge ready to go. Broccolini, green beans, bok choy and cabbage. Add some garlic and oyster sauce and it’s delicious hot or cold.
MEAL FIVE: Dinner: Keep it simple. You can go any lean meat and salad/veggies
So chicken salad/veggies, steak and salad/veggies, fish and salad/veggies (including canned tuna). You can add brown rice but no white stuff, yes no pasta or deep fried foods for dinner. I’d recommend having salad as that way there is no cooking other than preparing the meat, just chopping up some salad will save you time and effort. Remember baby steps here.
MEAL SIX: The after dinner hunger buster
This one will become necessary when we move on to starting or upping our workouts. I am 100% sure you get hungry after dinner and go looking for chocolate. Am I right? By having a protein shake now, even a yummy chocolate flavored one will fill you up and hold you off until breakfast the next day. Ditch the chocolate craving and swap it for a protein shake. Don’t be scared of protein I will talk you though it in an up and coming post.
Are you ready to change the way you eat?
Renee
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thanks for this!!! Just what I needed. Can you tell me what brand of protein shake you use as i am having trouble finding a nice one. Jo
Hey Jo, any protein if fine I always buy vanilla that way you can add it to anything or flavor it in any way. Pea Protein is a good one it’s natural, can be used when pregnant or BF. Ask at your local health food shop they will be very helpful. R
Thanks for your help Renee
This is a great start, I went and bought all the items on your shopping list and would really love some more dinner ideas using those ingredients that hopefully my kids will eat too. Thanks, gayle.
Hi Gayle, Meal ideas coming soon. Great to have you on board. R
Thanks Renee your page is looking awesome so far will be recommending to my friends.
Hi Renee,
Many thanks for taking time out to set out your eating plan.
I am really wanting to give it a good go, so will start beginning of next week…although the week after we’ve got our new kitchen being renovated, so yeah…that’s life!
So I was wondering if you do a workout after brekky? (I’m assuming from your Meal Two/After workout meal) and for how long etc do you recommend (sorry if you’ve mentioned it elsewhere on your site, I’ve just come on board in the past few days via Organised Housewife on FB).
Thanks again, sorry for longish post.
I have two ways I do it. I have to workout in the morning otherwise I will talk myself out of it for the rest of the day. School days I eat when I get up, get them ready ,get home after school drop off and workout at 9am. Then at 1030-11 after work out meal shake & eggs. Or on a weekend or now school holidays I get up early workout then eat breaky after. With the workout I will be posting some workout plans in the next few days just wanted to get everyone on track with their eating. Workout for 30 minutes. R
ps me again, usually for brekky I have Uncle T’s traditional oats but use boiling hot water to soften it and now I’m gonna have to break my habit of using honey on top, but think your alternatives look really good! Thanks!! 😛
Yep, ditch the honey and swap it for what I have shared with you. You will love it I am 100% sure. Let me know when you try it and what you think. R
Hi Renee
A couple of questions:
I only work out 3 times a week x 60 minutes each.
For days I don’t work out should we still have the 6 meals or a bit less. Also, if I work out right after I wake up should I still have something to eat first? Or have breakfast afterwards (still having the 6 meals starting with oats?)
Thank you so much for sharing with us.
Ren
Yo another Ren!! I still say eat like this everyday so you are never left hungry and open for a binge on chocolate or chips. I have a cup of tea before a first thing in the morning workout. Then oats after works for me. You are welcome. R