NUTRITION advice
& Meal planning

The Only Way is Clean! 

get my 10 week meal plan
for just £9.99

Time to change and get clean

The very first thing you need to do is clean out your cupboards of anything that is processed. This includes fruit juices with added sugar, fizzy drinks, chocolate, crips, cakes, white pasta, bread, sugary cereals (read the labels), cereal bars, sugary sauces again check labels, ready made meals, processed meats such a bacon unless nitrate free, ham and salami, sausages and luncheon meats.

Its pretty simple; if food has NO nutritional value then the body just doesn’t read it. Perhaps the simplest way to visualise this is by imagining the body pushing unusable food to the side making you gain weight. Natural food from veg, fruit, fish, and organic meat the body can read and by eating ‘clean’ you will get lean and lose body fat.

Clean Will Get You Lean!

LEARN HOW TO LOOSE BODY FAT

Becoming Lean & Losing Body Fat

To become lean and lose body fat, it is imperative that your body is fed and energised mainly from natural foods. It’s widely known that vegetables, fruit, fish, nuts and meat will provide all of the clean calories you need to provide good fitness and strength.

 

By concentrating your intake on natural clean foods, your body will maximise its efficiency in burning of excess calories and encourage weight loss and general good health.

"IF IT DOESN'T CHALLENGE YOU,
IT WON'T CHANGE YOU!"

- FRED DEVITO

Lean Doesn’t Mean Boring!

The first thing my clients say to me is “Won’t my meals become boring as there is nothing I like that I can Eat?”  Well, you don’t know until you try! With a little imagination and a passion for food, I’ve managed to create some wonderful CLEAN, HEALTHY and TASTY meals. I have spent months perfecting 90 different dishes that provide all the necessary nutrients for a heathy diet. Even my close family were surprised at how great everything tasted and like Oliver Twist – kept coming back for more!

MY CLEAN RECIPES & INGREDIENTS

SIMPLE & DELICIOUS

Ingredients

  • Apples
  • Pears
  • Grapes
  • Clementines/Satsums/Oranges/Grapefruit
  • Lemon/Lime
  • Kiwi Fruit
  • Blueberries/Raspberres/Strawberries/Blackberries/Cherries
  • Pineapple
  • Mango
  • Pomegranate
  • Plums/Apricots/Necarines/Peaches
  • Cantaloupe
  • Melon/Honeydew
  • Melon/Watermelon
  • Bananas
  • Figs
  • Dates
  • Spinach/Watercress/Rocket/Lettuce
  • Tomatoes
  • Cucumber
  • Celery
  • Peppers
  • Radishes
  • Cooked Beetroot (in own juice)
  • Avocado
  • Fresh Basil/Parsley/Coriander/Thyme/Rosemary
  • Red Onion/White Onion/Spring Onion/Leeks
  • Garlic
  • Courgettes/Aubergines/Marrow
  • Mushrooms
  • Carrots
  • Broccoli/Cauliflower/Asparagus
  • Kale/Cabbage/Spring Greens
  • Sweet Potatoes
  • New Potatoes
  • White Potatoes/Baking Potatoes
  • Parsnips/Swede/Turnip
  • Butternut Squash or other squash
  • Frozen Green Beans
  • Frozen Petit Pois
  • Frozen Sweetcorn 
  • Frozen Spinach
  • Porridge Oats
  • Jumbo Oats
  • Wholegrain/Brown Rice
  • Wholegrain Brown Rice Spaghetti/Pasta
  • Wholewheat Spaghetti/Pasta
  • Wholegrain Spelt Spaghetti/Pasta
  • Quinoa (although not technically a grain)
  • Spelt
  • Millet
  • Polenta/Cornmeal/Maize (sweetcorn)
  • Wholewheat Bread Flour
  • Wholewheat Self Raising Flour
  • Wholewheat Plain Flour
  • Wholegrain Spelt Flour
  • Wholegrain Rye Bread like Biona
  • Wholegrain Bread like Cranks Wholemeal
  • Turkey Mince
  • Turkey Breast
  • Whole Chicken
  • Chicken Breast
  • Grass fed Beef steak
  • Chicken Thighs/Legs
  • Pork Mince
  • Pork Loin Steaks
  • Organic Beef Mince
  • Salmon/Tuna/Cod/Mackerel and other fish
  • Prawns/Crayfish/Mussels and other shellfish
  • Legumes (Lentils/Beans/Peas)
  • Houmous
  • Eggs (organic if possible)
  • Quinoa (a complete protein)
  • Seeds like Flaxseed/Chia Seeds/Hemp Seeds
  • Almonds and other nuts contain some protein
  • Full Fat Yoghurt/Milk/Cheese contain some protein – Organic if possible

  • Whole Milk Unsalted Butter
  • Natural Yoghurt – no added sugar
  • Cheese – Cheddar/Feta/Goats/Cream Cheese etc
  • Organic Oat Milk
  • Hemp Milk
  • Homemade Almond Milk
  • Brown Rice Milk
  • Honey
  • Maple
  • Syrup
  • Organic Unsalted Butter
  • Olive Oil
  • Extra Virgin Olive Oil
  • Avocado Oil
  • Coconut Oil
  • Walnut Oil
  • Flaxseed/Linseed
  • Nuts & Nut Butters
  • (Almonds/Walnuts/Brazil Nuts/Cashew Nuts etc)
  • Avocados
  • Oily Fish
  • Salmon/Mackerel/Sardines
  • Eggs
  • Fine Sea Salt
  • Rock Salt/Sea Salt Flakes
  • Chopped/Whole
  • Carton or Tinned Tomatoes
  • Passata
  • Tinned Lentils (no added nasties)
  • Tinned Beans/Chickpeas (no added nasties)
  • Tinned Tuna/Salmon/Mackerel
  • Coconut Milk
  • Apple Puree (like the baby food jars/pouches)
  • Tahini – If you want to make your own
  • Humous
  • Wholegrain Crackers
  • Nuts,Cashews,
  • Walnuts, Pecans etc
  • Raisins and Dried Fruit 
  • Apple Cider Vinegar 
  • Red Wine Vinegar 
  • White Wine Vinegar
  • Balsamic Vinegar
  • Wholegrain Mustard (Check for no added sugar)
  • Dijon Mustard (Check for no added sugar)
  • Original Tabasco Sauce
  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Dill
  • Bay Leaves
  • Fennel Seeds
  • Garlic Powder/Granuals
  • Onion Powder/Granuals
  • Ground Cumin
  • Sweet Smoked Paprika
  • Chilli Flakes
  • Ground Turmeric
  • Mild Chilli Powder
  • Mild Curry Powder
  • Garam Masala
  • Ground Cinnamon
  • Ground Ginger

WHEN YOU FEEL LIKE QUITTING,
THINK ABOUT WHY YOU STARTED.

Meal Planning

The most important thing you can do to eliminate any bad eating habits is to plan your meals. Buy yourself a few plastic lunch boxes and a flask is great for soups if you are unable to reheat at your work place.

Each week I will be providing you with you’re weekly meal plan complete with recipes. Another great tip for meal planning is to make larger quantities and freeze them to use so you have a meal on hand when you are short on time.

Here are a few recipes for you to try:

HYDRATION

Hydration is vital for fat burning and will keep you looking young and healthy. When exercising you should be drinking up to 5 litres of water a day depending on your body composition.

MACRONUTRIENTS

Hydration is vital for fat burning and will keep you looking young and healthy. When exercising you should be drinking up to 5 litres of water a day depending on your body composition.

CARBOHYDRATES

Most people will tell you that if you want to lose weight you cut out carbohydrates, but that is not strictly true.

There are good and bad carbohydrates; the sugar and processed carbs, white bread, white pasta , etc.

The good carbohydrates are featured in the shopping list above.

I do recommend that you only eat carbs (the good ones) after a workout as when combined with protein it will help to repair your muscles.

On days when you are not exercising, and need less fuel, I recommend eating low carbs.

FATS

Most people will tell you that if you want to lose weight you cut out carbohydrates, but that is not strictly true.

There are good and bad carbohydrates; the sugar and processed carbs, white bread, white pasta , etc.

The good carbohydrates are featured in the shopping list above.

I do recommend that you only eat carbs (the good ones) after a workout as when combined with protein it will help to repair your muscles.

On days when you are not exercising, and need less fuel, I recommend eating low carbs.

PROTIEN

All meals should contain a source of protein as its vital for building a strong lean body and contributes towards a healthy immune system.

Complete protein sources are fish, poultry and lean meat as they contain all the 9 essential amino acids.

Eating protein in line with your energy demand will enable muscle repair and muscle growth. The more lean muscle you have the more effective your metabolism becomes.

cALORIES

Calories are not something I want you to worry about. Portion size is important, but if you are eating clean you really don’t have to calorie count.

ALCOHOL

The problem with all alcoholic beverages is whenever consumed, the body attempt to process these empty calories first. While that’s going on, your body will not burn fat. So if you are serious about fat loss stay away from the alcohol!

get my 10 week meal plan
for just £9.99