By Allison Fahrenbach | Published on June 25, 2017
One-size fits all eating plans are so ’90s. Here’s how to make the typical fat burning diet plan way better, with Allison Moyer Fahrenbach, renowned hybrid athlete, CrossFitter nutritionist and trainer.
Monday
Meal 1: 30g oats (uncooked), sprinkle cinnamon, one sliced banana,15g raspberries, scoop of whey protein powder. Cook together
Meal 2: Fruit salad: mango, kiwi fruit, papaya, three boiled egg whites
Watch your total consumption of fruit. It’s high sugar and fructose content can be counterproductive when replenishing glycogen.
Meal 3: Two sushi rolls with whole grain or wild rice, one apple
Meal 4: Protein shake, banana, tablespoon of flaxseed oil
Meal 5: 350g lean steak & pepper sauce, potato, one cup salad, one cup veggies
Tuesday
Meal 1: 50g muesli with 200ml milk one cup mixed berries, protein shake
Meal 2: One cup grapes, low carb protein bar
Watch the inclusion of items like “low carb protein bars.” Try subbing in a low carb protein source like chicken or egg whites.
Meal 3: Chicken salad with 300g chicken, one tbsp olive oil
Meal 4: Protein shake, two canned salmon and dill open sandwiches on rye
Meal 5: Protein shake, prawn stir-fry on a bed of veggies, ½ cup rice
Wednesday – rest day
Meal 1: Two large fl at mushrooms, baby leaf spinach, 20g cream cheese, two poached egg whites
Start your day o ff with a breakfast higher in protein by adding more egg whites or whey protein into the mix.
Meal 2: Protein shake, two carrots dipped in 20g hummus, apple
Meal 3: Baked salmon fillets with spinach and leeks, 40g brown rice
Meal 4: Protein shake, peach, mixed nuts
Meal 5: 350g chicken breast, one small sweet potato, two medium carrots, one cup green veggies
Thursday
Meal 1: Three-egg omelette, one sliced tomato, ½ sliced capsicum, two slices of whole wheat bread, banana
Meal 2: 200g tin tuna and chickpea salad, flaxseed oil
Meal 3: Tin of tuna, mashed avocado, olive oil and spinach on six whole grain crackers
Meal 4: Sardines, gherkins, beetroot, three whole grain crackers, protein shake
Consume your most carb-dense meal close to a training window so the carbs aren’t stored as fat.
Meal 5: Protein shake, grilled salmon on bed of veggies, beans, peas, carrots, olive oil, lemon
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Friday
Meal 1: Two boiled egg whites, two slices of whole wheat bread, fruit salad
Meal 2: Greek salad with 300g chicken breast, flaxseed oil
Meal 3: 400g Thai prawn and vegetable curry
Meal 4: Protein shake, diced banana and walnuts
Meal 5: Protein shake, 300g lean lamb loins, five mushrooms stuffed with feta, one cup of carrots, peas, and a small baked potato
Include larger amounts of mono-unsaturated fat in the diet to help with body composition and health, so switch lamb to salmon or tuna.
Saturday
Meal 1: 50g oats, cinnamon, 100ml apple juice, cooked together. Scoop of whey protein
Meal 2: Protein shake, one cup grapes, one orange
Meal 3: 300g grilled cod, one cup (uncooked weight) brown rice, one cup mixed veggies
Meal 4: Protein shake, five slices of cantaloupe
Meal 5: Two grilled chicken breasts, tomato relish wrapped in lettuce leaves
Include larger amounts of mono-unsaturated fat in the diet to help with body composition and health, so switch lamb to salmon or tuna.
Sunday
Meal 1: Three egg white omelette, 80g button mushrooms, diced tomato
Make sure you get several servings of green vegetables across the day as today lacks these in enough quantities.
Meal 2: Tuna, avocado and lemon juice salad
Meal 3: Sliced turkey breasts, mixed salad, whole wheat pita
Meal 4: Protein shake, beef jerky, orange
Meal 5: Protein shake, 350g beef in black bean sauce, two cups grilled asparagus, capsicum, onion, celery, small baked potato
Allison Fahrenbach is a natural pro figure athlete, trainer, nutritionist and owner of AFS Training.
