Food Dairy Examples
CLIENT #1
Breakfast: granola with milk, black coffee
Snack: 2 x biscuits
Lunch: sushi with miso soup, coke zero
Snack: 2 x biscuits
Dinner: Salmon steak stir fry with veg, egg noodles & teriyaki sauce, 1 large glass wine
This client found she was getting really hungry and tired around 11am & 4pm which was fuelling her reaching for high sugar snacks at this time.
We changed her breakfast to overnight oats so it was higher in protein and fibre and then planned her snacks in advance so she wasn’t reaching for whatever was lying around. Snacks included a protein bar, oat cakes & hummus & yoghurt with berries.
Her dinners are nutrient dense and well balanced and she’s not going overboard on alcohol so this is all good!
CLIENT #2
Breakfast: avocado toast with 2 x flat whites
Lunch: Chicken cesaer salad
Dinner: Curry takeaway
This client doesn’t like snacks, which is fine! We added a protein source to the breakfast as currently there isn’t a decent level of protein – she chose yoghurt as she doesn’t like eggs.
With the salad for lunch we added dark green leaves spinach & rocket to add fibre, we increased the amount of chicken as it was quite small plus some homemade sweet potato wedges on the side for a carbohydrate source to support steps & training.
Curry takeaway for dinner is fine – if it’s a regular thing I always suggest ‘drier’ options like tandoori chicken over mixed creamy curries, but if it’s not regular just have whatever you want and enjoy!
CLIENT #3
No breakfast
11am: Cereal bar
Lunch: Prêt chicken sandwich, popcorn
Afternoon: Krispy Kreme (office dozen!)
Dinner: Steak, chips & 2 x gin & slim at the pub
It’s absolutely fine not to have breakfast if you don’t want it! However, this client was missing it because of time so we planned in advance and had something nutrient dense ready for when hunger struck – usually overnight oats but the option was there for something smaller such as a snack with protein.
Lunch needed to be something a bit more substantial so again planning in advance – prioritising protein and fibre to fill up so less tempted to reach for a sugar snack unless they really just fancied it and if it wasn’t a regular everyday occurrence.
Dinner – depending on how the day had gone, the steak is a great source of protein but we opted for salad for fibre and potatoes instead of the chips to keep calories down (chips are fried in a lot of oil which ramps calories up!). It’s important to note that chips don’t need to be 100% avoided as they can be included as part of a sustainable diet BUT not a consistent part of the menu! 2 x gin and slim is low calorie and not overboard so all good but I always suggest moderation with alcohol as it easily can put you into a calorie surplus.