By Allison Fahrenbach | Published on September 5, 2017
You may not be absorbing all your protein unless you include these bloat-beating aids…
Monday
Breakfast
2 tbsp chia seeds
60g papaya
60ml plain yoghurt
Snack
1 cup mixed nuts
100ml kombucha
1 apple
Lunch
White fish tacos, avocado, salad
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Dinner
Bone broth soup made with carrots, celery, onion, garlic and apple cider vinegar. Simmer on a low heat throughout the day.
Do it better
Very ripe bananas are rich in fibre and can help ease constipation. Under-ripe or firmer bananas have the opposite effect. Make sure you’re consuming them ripe or soft to gain the maximum fibre benefits.
Tuesday
Breakfast
Smoothie made with:
2 tbsp flaxseeds
1 cup pineapple
1 cup kale
1 cup egg whites
1 banana
1 avocado
Snack
1 cup almonds
1 apple
100ml kombucha
Lunch
Beetroot and chicken salad
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Dinner
Chicken chow-mein with ginger, cabbage and two cups fresh mixed vegetables
Do it better
If you plan to scoff a load of nuts, soaking them in warm water and sea salt for 12 hours, then dehydrating them in the oven at 150-200 degrees for 8-10 hours, will reduce the phytic acid content and make them much easier to digest.
Wednesday
Breakfast
1 large bowl mixed berries
2 tbsp chai seeds
100ml plain Greek yoghurt
Snack
1 cup mixed seeds and nuts
1 large mug rooibos tea
½ cucumber, peeled
Lunch
Chicken and mixed salad sandwich on sourdough
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Dinner
300g wild salmon
2 cups sweet potato • 1 cup green beans
Do it better
Swap Greek yogurt for Kefir, which is made from cultured milk. While yoghurt has zero transient gut friendly probiotics, kefir can have up to 20 different kinds. It’s runnier than yoghurt, so add whey protein or fresh fruit blended into a smoothie to thicken.
Thursday
Breakfast
2 eggs
1 cup mushrooms
60g wild salmon
1 slice rye bread
1 avocado
Snack
4 celery sticks dipped in nut butter
Lunch
300g grilled chicken and green salad
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Snack
Tuna salad with olive oil dressing
Dinner
Spiralised zucchini with a turkey mince-based bolognese sauce
Do it better
Raw vegetables can be difficult to digest, so try lightly steaming dark leafy greens like spinach and kale for one-two minutes. This increases their digestibility and allows your body to metabolise and assimilate the nutrients more easily.
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Friday
Breakfast
Smoothie made with:
2 egg whites
30g whey protein
2 tbsp raw cocoa powder
1 avocado
2 tbsp chai seeds
1 banana
Snack
1 cup mixed nuts
1 orange
1 mug rooibos tea
Lunch
Avocado, sauerkraut and sliced chicken on sourdough
1 peach
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Snack
2 large carrots (sliced) dipped in hummus
Dinner
Kale, mushroom and quinoa miso soup with 300g of wild salmon
Do it better
Try adding L-glutamine powder to your pre and post- workout shakes. Not only is glutamine powder an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining, but it also helps promote muscle growth and recovery during periods of intensive training.
Saturday
Breakfast
1 cup dry oats, cooked with
1 tbsp wheat bran
1 tbsp coconut oil
1 banana
Snack
Tuna salad with olive oil and balsamic vinegar dressing
1 mug ginger tea
Lunch
Large green salad with 2 whole eggs and dressing
1 mug rooibos tea
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Dinner
300g lean beef • 2 cups raw baby spinach
1 baked sweet potato
1 cup green beans
Do it better
Red meat is a fantastic source of protein, iron, zinc, selenium, niacin, and vitamins B6 and B12. However, it can cause indigestion and constipation if you are low in stomach acid and digestive enzymes. Consume red meat sparingly and consider taking a broad-spectrum digestive enzyme with red meats to help with nutrient absorption.
Sunday
Breakfast
Swiss-style muesli
100ml yoghurt
Snack
20g pecan nuts
1 tsp flax seeds
1 tsp chai seeds
1 tbsp pumpkin seeds
1 mug rooibos tea
Lunch
1 sushi box
1 miso soup
1 seaweed salad
Pre-workout meal
Egg and whey protein shake
1 banana
Post-workout meal
Egg and whey protein shake
Dinner
Slow cooked lamb shanks
Mixed salad
1 cup boiled potatoes and roasted veggies
Do it better
Dilute 1 tbsp of apple cider vinegar in 4-8oz of water or tea and drink before a meal. This stimulates the digestive juices which help your body break down food.
Allison Fahrenbach is a natural pro figure athlete, trainer, nutritionist and owner of AFS Training.
