“A Day on My Plate” by Amelia Ricci

In addition to training with INTENSITY, nutrition is vital to maintain a strong, lean body!
You can literally EAT your way to GOOD HEALTH.

My personal nutrition regime
I prepare and plan my meals in advance as I like to feed my body nutrients at regular intervals, five or six times each day. I am super busy, I have been known to work 7 days-a- week (NY resolution to reduce to 6 days!!) and I am up at 5:30am every day to start my training and often work a 12 hour day.

My meal plan (I write calculating macros according to my goals) changes regularly and I follow my plan with the goal to ensure I eat enough, NOT to starve or restrict. I feel flexible, happy and relaxed when I get in all my meals and water and I therefore can give my best, energetic self to my family, my clients, my training and my work.

Scales and calories don’t define me and I don’t get obsessive about either of these measures!! When I compete or prepare for a photo shoot, I do take measurements, but also use photos as my best guide to progress.

My Training
I have been weight training consistently for the past 20 years, heavy, 4-6 days a week.
These days I am doing less training, as my time is taken up with training the Living Beauty girls for their competitions and I mainly walk, do a few weights sessions per week and always incorporate a weekly pilates and a weekly yoga class.

I hope you enjoy my blog in 2014 and if you have any suggestions for topics you wish to know more about please drop me an email amelia@livingbeauty.com.au or comment on my facebook page.

As I have said before this blog has been going since 2010 and it has more FREE info and FREE RECIPES than an e-book!!

My experience is that the more people who understand that there are no secrets or fad diets necessary to stay in shape the better the fitness industry will be!!

Here is what I eat on a day to day basis:

Meal 1 – 7am

Protein Pancakes for example:

Living Beauty Green Kale Pancakes

OR

Omelette or scrambled eggs (2-3 whole organic eggs) with Kale and Sweet Potato or a couple of slices of GF toast. Regardless of if you are Vegetarian or not… Everyone is eating WAY too few veggies in my opinion – add them to every meal!

Breakfast of Champions: Kale and Organic eggs

Breakfast of Champions: Kale and Organic eggs

Meal 2 – 11am

Chicken breast fillet with Raw Summer Salad

OR

Hard boiled eggs and fruit

Hard boiled eggs, berries, bananas, sliced salad and the JUST ADD MUSCLE Clean Eating Hoki meal.

Hard boiled eggs, berries, bananas, sliced salad and the JUST ADD MUSCLE Clean Eating Hoki meal.

Meal 3 – 2pm

Hoki Loin with sweet potato and veggies from JUST ADD MUSCLE. Great food for busy people who need nutrition fast!

Hoki Loin from Just Add Muscle

Hoki Loin from Just Add Muscle

Just Add Muscle Clean Eating range offer quality meals in a 350g or 500g serve. Served with natural sauces e.g. pure crushed tomatoes, mushrooms or an organic coconut yoghurt. Produced without gluten and most meals suitable for diabetics.

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OR

Vegetables or salad with lean protein and sweet potato (or a wrap)
Note: below is something I would make when I am not working and have time (i.e. on the weekend!!)

Lamb fillet served with freshly torn basil leaves, sauteed spinach, feta, tomato and a grilled wrap

Lamb fillet served with freshly torn basil leaves, sauteed spinach, feta, tomato and a grilled wrap

Meal 4 – 5pm

Raw vegetables and a little home made dip: for example: snow peas, carrot, cucumber plus a simple hommous dip (blend a can of organic chick peas, parsley, tahini and lemon juice)

OR

Dairy free Frittata – I make a large batch on a Sunday and then portion and freeze some so it is quick and easy to grab when on the go!

frittata

Note: I follow low FODMAPS so ingredients have to be on the approved list and in particular omitting: garlic, onion, lactose, gluten, and certain fruits has literally changed my life. There are so many options that don’t irritate my stomach, so I NEVER go hungry.

Meal 5 – 7:30pm

Beef Fillet from JUST ADD MUSCLE with a large bowl of steamed greens topped with fresh herbs and lemon juice. 350g clean meal.

Beef Fillet from Just Add Muscle

Beef Fillet from Just Add Muscle

Produced in a HACCP certified (Hazard Analysis & Critical Control Points) facility, meals
are freshly prepared and air blast frozen to -50 deg preventing large water crystals expanding and damaging cell membranes, producing succulent and tender protein when heated!

OR

Fish (Salmon, Barramundi or Perch) with mixed veggies, fresh herbs and avocado.

Grilled Baramundi with a bed of steamed and mashed cauliflower, chopped fresh parsley and avocado.

Grilled Baramundi with a bed of steamed and mashed cauliflower, chopped fresh parsley and avocado.

DESSERT? – I normally have this 1-2 times per week.

Protein Ice Cream

OR

Raw Avocado and Lime Pie

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Living Beauty Protein Ball

Announcement – Just Add Muscle SA and VIC Representative!!!

As my regular readers of the Living Beauty blog know, I do not endorse any products because I believe health and well being can be simple!! I have however found that many people do not eat enough REAL, FRESH FOOD, because they fail to prepare and therefore are stuck for convenience options.

Once I tried JUST ADD MUSCLE I fell in love with the quality product and you can heat it in the microwave or the conventional oven.

For LIVING BEAUTY Blog Readers:
If you are someone wanting to get into shape and you are time poor these meals are amazing for you as they offer such great benefits.

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ORDER Now: Simply enter the code : “Amelia” at check out for FREE delivery
visit www.justaddmuscle.com.au to order today!

FOR Personal Trainers:
If you are a PT in SA or VIC – feel free to contact me to find out how you can offer these great meals direct to your clients and receive great incentives for your time!
Watch your clients progress skyrocket with the amazing nutrition support found in these meals! email: amelia@livingbeauty.com.au

BENEFITS:

Just Add Muscle source quality local ingredients including grass fed beef, hormone and antibiotic free Salmon, Hoki, Tuna and chicken. With a large selection of meals catering for all levels of nutritional requirements and tastes including real fillets of chicken, beef and various fish options!

www.justaddmuscle.com.au

ORDER Now: Simply enter the code : “Amelia” at check out for FREE delivery
visit www.justaddmuscle.com.au to order today!

Enjoy my blog in 2014 and if you have any suggestions for topics you wish to know more about please drop me an email amelia@livingbeauty.com.au
My experience is that the more people who understand that there are no secrets or fad diets necessary to stay in shape the better the fitness industry will be!!

Here’s to Living Lean and Healthy in 2014!

 

I spent a few days at the beach and enjoyed walking the cliffs at Port Willunga SA!

I spent a few days at the beach and enjoyed walking the cliffs at Port Willunga SA!

Before I sign off I found this great blog written by Assistant Coach Gemma Dawson about meal plans which she wrote for the ANB web site. In a nut shell it talks about what is a personalised plan and how they should be tailored individually to goals.

Amelia and Gemma Living Beauty Coaches

Amelia and Gemma
Living Beauty Coaches

 

Love and Light

Amelia x o

p.s for those who emailed about the upcoming Living Beauty workshop – thank you! Dates will be on line soon 🙂

 p.p.s If you liked this blog and all the recipe links above, please share and comment on my facebook page.

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