Issue 161

December 2017

Fitness and nutrition coach at alli-fitness.com, Allison Fahrenbach eating plan:

Day 1

  • Meal 1: 70g bowl bran, 200ml full-fat milk, 50g cottage cheese, 1 banana
  • Meal 2: 10g walnuts in plain yogurt with muesli, 1 apple
  • Meal 3: 60g pasta with 200g chicken breast, 1 cup mixed vegetables
  • Meal 4: Muesli bar, 1 banana
  • Meal 5: ½ cup broccoli, 250g grilled white fish, 1 cup steamed brown rice, 2 diced carrots, 1 cup kale

Day 2

  • Meal 1: 2 scrambled eggs, 2 slices rye bread, 1-2 cups beetroot juice
  • Meal 2: 1 mixed fruit salad, 200ml plain yogurt, sprinkled with mixed seeds
  • Meal 3: 200g canned tuna, 1 mashed avocado, olive oil and spinach on 2 slices of rye bread
  • Meal 4: 2 cups carrots, cucumber.and capsicum
  • Meal 5: 250g lean beef, 2 cups dark green veggies, 2 cups mashed potato

Day 3

  • Meal 1: 200ml plain yogurt mixed with 100g muesli and 60g mixed fruit salad
  • Meal 2: Chicken breast, spinach and tomato sandwich on rye; 1 apple
  • Meal 3: 300-400g fish sushi
  • Meal 4: 1 large sweet potato (baked), ½ tin baked beans, sprinkle mozzarella, 1 cup cottage cheese
  • Meal 5: Chicken and prawn stir-fry, mixed veg with noodles or rice


Meal 4

Resist temptation and try to keep dairy intake to a minimum to prevent high inflammatory responses in your body.


Day 4

  • Meal 1: Smoothie (150ml whole milk, 60g raw oats, 2 tbsp flax seeds, 1 cup mixed strawberries and blueberries, whey protein)
  • Meal 2: 50g almonds, 2 handfuls dried apricots, 1 banana
  • Meal 3: 300g tuna salad
  • Meal 4: 200ml plain yogurt, 2 cups diced fruit salad
  • Meal 5: 3-4 grilled lamb cutlets, 1 large baked potato, sprinkle of peas, 2 cups spinach, ½ cup green beans


Meal 2

Fast-digesting sugary carbs are not ideal for the slow release of energy, but they can replenish glycogen, so limit these to a small amount after a training session.



Day 5

  • Meal 1: 200ml plain yogurt mixed with 100g muesli and 60g mixed fruit salad
  • Meal 2: 100g rice pudding with coconut milk
  • Meal 3: 1 chicken breast, 30g feta, tomato, lettuce, 1 cup cooked quinoa
  • Meal 4: 1 avocado, 100g tuna and quinoa salad
  • Meal 5: 300g steak, 1 turnip, 2 sweet potatoes, 1 head broccoli, 1 cup spinach


Meal 4

Healthy fats are an essential part of your diet and can help reduce inflammation, but you need to maintain a good amount of carbs for fuel from gylcogen 


Day 6

  • Meal 1: Smoothie (1 coconut (flesh and water), 30g whey protein powder, 2 tbsp chia seeds,.1 cup cherries, 30g oats, 1 cup plain yogurt)
  • Meal 2: 8 small crackers with avocado and Marmite, 5-6 thick slices watermelon
  • Meal 3: 300ml chicken soup, 2-3 slices rye bread
  • Meal 4: 4 celery sticks stuffed with tuna, chili and mayo; 1 orange
  • Meal 5: 2 turkey breasts, 1 carrot, 1 zucchini, mashed butternut and potatoes


Meal 2

Complex carbs allow your digestive system to efficiently process a greater volume of calories, which will give you a steady supply of energy for multiple activities every day.


Day 7

  • Meal 1: 3 egg omelet with diced capsicum, mushrooms and tomato
  • Meal 2: 2 cups plain yogurt with mixed seeds, nuts and banana, 2-3 slices watermelon
  • Meal 3: Large niçoise salad with quinoa
  • Meal 4: 4 slices spelt fl our white bread toast with jam Meal 5: 300g grilled salmon fillet, 1 cup brown rice, 2 cups mixed veg


Meal 2

It’s possible to extract the nutrients you need from a balanced diet, but you can also fill any gaps with a complete vitamin and mineral supplement in the morning.

...