Yo!Fit Nutrition & Exercise Plan - Day 4

Breakfast

1 pint of half boiling water half cold water with squeeze of lemon

50g of breakfast cereal: best options are Shredded Wheat (not sugar filled Shreddies!),

Weetabix or Oatabix, Museli e.g. Flahavan’s Hi8, Lifeforce, Lizzi's

250ml of milk of choice

Tea/herbal tea/Coffee


Snack

 


Lunch

Sipping 500ml water throughout morning

10 mixed nuts


250ml of water

Sandwich: 1 large wholemeal pitta packed with your favourite salad items and protein option: mixed beans, 1 matchbox size of cheese, 1 tin of tuna (in brine), 2 slices of ham, turkey or chicken  

1 tsp of pesto

1 tsp of humus


Snack

 


Dinner

 

 


Snack


Exercise for your body


Exercise for your mind

Sipping 500ml water throughout afternoon

2 pieces of fruit


250ml of water

Spaghetti bolognaise – homemade sauce, lean red meat, bulked out with lots of veg and served with brown spagetti (1 small cup)


Herbal tea and 1 biscuit – e.g. Fig rolls and Jaffa cakes are lowest in fat


Yo!Fit class 8:15pm or customise your own class on our YouTube channel Yo!Fit Ireland

 


3 minute focusing on breath or body relaxation scan