Yo!Fit Nutrition & Exercise Plan - Day 6

Breakfast

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

Sarah’s favourite breakfast:

2 scrambled eggs

2 slices of spelt or rye bread

1 thumb size of feta cheese and roasted cherry tomatoes on top

Tea/herbal tea/Coffee


Snack

 


Lunch

Sipping 500ml water throughout morning

Small or half a brown scone with light coating of butter and jam


250ml of water

1 fistful of cooked brown rice

Steamed veg

Mixed with:

1 tbsp of toasted sesame oil

1 tsp of soya sauce

1 squeeze of lemon to taste


Snack

 


Dinner

 

 

 

 


Snack


Exercise for your body


Exercise for your mind

Sipping 500ml water throughout afternoon

10 mixed nuts or small healthy fruit and nut bar (150 cals or less) e.g. Nakd Bar, Meridian Bar or make your own


250ml of water

Healthy take away:

Choose one with very little sauce or no sauce. Go for vegetarian options and only eat half of the rice/noodles that it comes with. If ordering pizza, avoid salami and other deli meats and 1/2 of a nine inch pizza is plenty. Have it with salad or add extra healthy toppings to it and put it in the oven for a few minutes. Alternatively, make your own with lots of toppings and less cheese.


Herbal tea and 2 small scoops of frozen yogurt 


Fast walk/run/cycle/swim/play sport 30-40 minutes

 


20 minute guided relaxation