Eating Clean for Winter

With the days getting shorter and temperatures dropping, it is so important to keep eating clean for Winter.

All of us forget that the best summer bodies are in fact maintained during winter! I know how hard it is to keep waking up early in the dark and the cold, but if you stick to your regular training routine and eat clean, you will reap the rewards come bikini season!

Below is a six day eating guideline. Your body temperature is lower in winter and you tend to crave comfort foods in the form of delicious carbohydrates. Don’t completely deprive yourself but rather manage portion sizes and eat your last carbohydrate serving at lunchtime. Always consider quality over quantity. Aim to eat roughly every four hours, this may seem like a lot but see my previous blog post for snack time options.

If time and schedule allows I suggest you train first thing in the morning. This means after work you can retire guilt free to the comfort of your couch and slippers. Eat breakfast an hour after your training session. Keep breakfast to a bigger meal portion.

When it comes to dinner keep your cooking oils to a minimum. Use lots of lemon juice and fresh chilli if you like to spice your food. Use sauces and flavourings sparingly. The dinner options I have included are all quick to prepare to help those of you who work late and don’t want to fuss over cooking time.

Drinks can be any herbal teas, which are great to keep you warm, water and preferably black coffee with no sugar. Try to keep your coffee intake limited to two cups per day. No fizzy drinks, energy drinks or fruit juice other than a small amount with your morning cereal.

Day 1:

  • Breakfast: 3 scrambled eggs (one yolk only) and 1/2 grapefruit
  • Snack: Small handful of almonds and 1 small apple
  • Lunch: Tuna sachet with salad
  • Snack: 1 small yoghurt (avoid fat free)
  • Dinner: Grilled chicken breast with steamed veg of your choice

Day 2:

  • Breakfast: 2 Tbsp almond butter with 1 slice of rye toast and 1 small banana
  • Snack: Small serving of biltong and 1 small apple
  • Lunch: Smoked chicken breast with 1/2 avocado and 1/2 baked sweet potato
  • Snack: 1 Tbsp low fat cottage cheese with rice cake
  • Dinner: Grilled fish (preferably salmon) with 2 cups steamed broccoli

Day 3:

  • Breakfast: Oats with honey, nuts and cinnamon
  • Snack: Small handful of almonds and 1 small apple
  • Lunch: Turkey wrap with portion of side salad
  • Snack: Popcorn
  • Dinner: Beef stir fry

Day 4:

  • Breakfast: 3 Egg white omelette with danish feta, cooked tomato and baby spinach and 1/2 grapefruit
  • Snack: 2 Tbsp hummus with sliced cucumber and carrot sticks
  • Lunch: Vegetable soup with 1 slice rye/low GI bread
  • Snack: 1 small banana with 1 Tbsp almond butter
  • Dinner: Roast chicken (white meat) with roasted veg

Day 5:

  • Breakfast: 1 small yoghurt with muesli and 1/2 grapefruit
  • Snack: 1 small apple and chopped carrots
  • Lunch: Left over roast chicken meat with side salad and roast sweet potato
  • Snack: Low fat cottage cheese with rice cake
  • Dinner: Grilled fish and stir fry veg

Day 6:

  • Breakfast: Muesli with 200ml fruit juice and banana
  • Snack: Boiled egg with cherry tomatoes
  • Lunch: Pasta with Napolitano sauce and parmesan cheese
  • Snack: 1 small packet of peanuts and raisins
  • Dinner: Clean cut of beef (no fat) with oven roasted veg

For a more thorough eating plan please feel free to contact me: