Fitness | Nutrition | Dec 30 2019

Making a meal plan

Elite nutritionist Freddy Brown concocts a seven-day meal plan packed with seasonal produce to help you get ripped and ready for the new year
meal plan

THE dark, cold weather is finally starting to exert its icy grip. Christmas may keep us warm (that’s assuming you can afford to heat your digs) but will also fill us to bursting and slow us right down, leading to a sluggish start to the new year and you grinding to a complete halt on ‘Blue Monday’ – the last Monday in January, believed by boffins to be the most depressing day of the year.

But it doesn’t have to be this way. Instead, you can beat the bulge by making the best of the winter produce, incorporate reminders of lighter, brighter times with your ingredient selection, and combat the threats winter poses to your health and fitness. This sample daily menu is full of wholesome and valid nutritional morsels. The varied spread of micronutrients, proteins, carbs and ‘good fats’ will provide your body with the building blocks to recover and repair and be ready to get fitter and stronger in the new year.

As always, pad out the recipes with carbs if your training volume is higher and therefore requires more calories, and reduce them if you’re simply keeping your training ticking over. It’s time to hit the kitchen…


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