Welcome to the simplest, most effective food plan you’ve ever followed!

 

I know that you are busy enough so you wont find any complicated recipes here. I’ve kept it simple but that doesn’t mean it’s any less tasty or effective. I want to show you how easy it can be to eat lean!

 

I want to help you put the habits in place to make this a lifestyle, I’ll show you how to eat to not only get in fantastic shape but also stay that way. I hate the word diet, to me diet means there’s an end point, and in my experience that usually signals a massive binge or blowout. You’ll simply get into a routine of eating 3 healthy, balanced meals per day and fitting in snacks and alcohol accordingly.

 

So how does it work?

I want you to eat 3 meals a day with optional snacks

Drink at least 2 litres of fluid daily (can be made up of water, juices, tea, coffee)

 

1.Pick a breakfast from the options

2.Pick a lunch from the options

3.Pick a dinner from the options

4.Still hungry, pick a snack from the options

 

All of the meals are around 400 calories and include a healthy balance of your essential nutrients. The snacks are between 150 and 200 calories.

 

What does a healthy balance of essential nutrients mean?

 

Sufficient protein

I usually find that people don’t eat enough protein which often means they are over eating on fats and carbs. Amongst other things protein is important to help our bodies repair themselves, whether that’s our muscles after exercise or things like our nails, skin and hair which are constantly growing. Protein is also very filling and helps keep us feeling full and avoid snacking! Following the Lean Mums Meal Plan will mean you are eating around 100 grams of protein per day which is a healthy average for a woman.

Essential Fats

As well as protein, fat is also essential in our diets. Despite myths that fats are bad for you, in fact fats are very important. They are a great source of energy, they are important for the production of hormones, helping our bodies to absorb certain vitamins, and again to help with growth and repair of our hair, nails and skin.

There are different types of fats:

Saturated fats

Things like milk, eggs, coconut oil are all saturated fats, great for increasing good cholesterol and good for our hearts.

Monounsaturated fats

These are things like olive oil, avocados and nuts, also great for increasing good cholesterol.

Polyunsaturated fats

For example oily fish such as salmon and mackerel. Great sources of mega 3 fatty acids which cant be produced by our bodies so must be obtained through our diet.

You don’t need to get too hung up on which fats you eat, just try to get a mix of the types of foods listed above in your diet. You’ll get a good balance of these fats from the Lean Mums recipes.

Carbohydrates in the right quantities

Poor old carbs have been made out to be the bad guys that’ll make you fat. In fact eating too many total calories will make you fat, it’s not as if just eating carbs will magically do that. As I’ve said the Lean Mums Meal Plan will help control your total calories, which means that carbohydrates can absolutely form part of your diet.

Carbs are things like bread, rice, pasta, potatoes, vegetables and fruit. They are a brilliant source of energy but also contain fibre which is important for our digestion and intestinal health. They’re also really tasty and filling!

You have different types of carbs; simple which is things like fruit and sugar which are broken down quickly, complex carbs like potatoes and rice which take longer to break down and supply energy for longer, and finally fibrous carbs like vegetables which contain lots of nutrients.

As with fats, the Lean Mums Meal Plan contains a healthy balance of different types of tasty carbohydrates.

 

What about alcohol?

I’m realistic enough to know that you’ll fancy the odd glass of wine, I would just advise that you skip the snacks if you know you’re having a glass of wine on an evening. Don’t skip any of your meals though.

 

How do I know if I should snack or not?

Everybody is different, you each have different metabolisms (how fast your body burns food), different demands on your time, different levels of activity etc etc.

For some people 3 meals a day will be fine, they will feel nicely full and combined with the Lean Mums workouts, they’ll make fantastic progress. For others they’ll still be peckish on the 3 meals and need to eat more. If that’s the case just try adding one snack in when you are most hungry. If that fills you and you continue to make progress then great. If your progress slows down then drop the snack, simple!

 

How hungry should you be?

The fact is that in order to lose fat you need to eat slightly less than you need. Where most people go wrong is they eat far too little and end up unable to continue the diet because they are starving. Use the snacks to avoid this happening.

 

Take your time with it

I don’t expect you to get it all perfect straight away, you need to take it at your own pace. You might start by having one of the Lean Mums breakfasts everyday, then add in lunches and finally dinners. Just take the time to make each a habit and then move onto the next thing.

 

Good luck, and as always any questions please ask

 

Robbie