Daniella Lagerwey is a vitamin coach, health coach and the Girls’s Well being 2019 Subsequent Match Foodie. Her love for maintaining a healthy diet and flavoursome meals resonates in her vibrant alternative of meals. A well-balanced meal consists of important nutritional vitamins, vitamins and minerals, however what does that appear like on a plate?
Breakfast: 8:30 to 9:30
I begin my break day with heat water and an enormous mug of black espresso (typically I’ve milk in my espresso — all of it is dependent upon what I really feel like having that particular morning). I’ve one other cup of espresso with my breakfast: a small bowl of rolled oats blended with ButtaNut almond and macadamia nut butter, cacao, 1 scoop of chocolate whey protein, almonds, banana and a sprinkle of chia seeds.
ButtaNutt Almond Macadamia Nut Butter
Snack #1: 11:00 to 11:30
I like to snack. I had DanPro strawberry protein yoghurt with a number of almonds, chia seeds and a inexperienced apple.
Danone Danpro Protein Low Fats Strawberry (150g)
Lunch: 13:30 to 14:00
Lunch is usually leftovers I’ve at residence from dinner the night time earlier than. I hate losing meals! Right here I had a bowl of quinoa, child spinach, butternut, ostrich mince and purple lentil combine with a number of basil leaves for flavour.
Snack #2: 15:00 to 15:30
My greatest on-the-go snack 90 p.c of the time is avocado on rye cracker bread. It’s simple, scrumptious and so good for you. I added cottage cheese, contemporary lemon, salt and pepper to the avocado mash. If I’m craving one thing candy, I usually seize a wholesome deal with that I’ve made. A brand new creation of mine — a vanilla protein superfood seed bar.
Snack #3: After train at round 18:00
I had a protein shake blended with some water and ice (plain vanilla or chocolate whey protein). My exercise consisted of a 30-minute treadmill run the place I did some pace work (6kms), adopted by a 25 minute AMRAP (as many rounds as doable) specializing in energy and resistance.
Oorah Pow CacaoNow Whey Protein Powder (30g)
Dinner: 19:00 to 19:30
Dinner included roast greens, quinoa, chickpeas and rocket and a cup of rooibos tea about an hour after dinner, topped with a glass of water earlier than mattress.
Daniella’s common meals
I don’t have a selected or inflexible approach of consuming. I attempt to eat nutritious meals that fuels my physique. I’m not a fan of the identical factor day in and time out. It’s vital to notice that though it hasn’t been talked about, I sip on two to 3 litres of water a day. I discover it actually troublesome, particularly in winter!
READ MORE: 6 Milk Alternate options You Ought to Take into account If Dairy Is No Longer Your Buddy
A balanced meal: An skilled weighs in…
Dietician Emily Innes says: “Generally, Daniella’s eating regimen is superbly balanced. She consumes orange and inexperienced greens at each lunch and dinner, which is good. Her meals include excessive fibre, unprocessed carbohydrate selections (oats and quinoa) and lean protein selections (legumes and ostrich).
“She contains wholesome fat from plant sources, corresponding to nut butters, avocado and chia seeds, in her eating regimen too, which is nice for conserving her feeling full all through the day.
Hovering Free Superfoods Natural Chia Seeds
“An additional dairy portion might be added to her day. It’s really helpful that girls get at the least two dairy parts in per day to assist meet our every day calcium wants. She is getting one portion in along with her yoghurt at snack time. She might get one other portion in by including a chocolate milk drink (milk blended with a banana and a few uncooked cocoa powder) as her post-workout drink instead of the protein shake.”
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