1)EAT BREAKFAST- no matter how small an apple,cereal bar eat something healthy to fuel your day. For me when I started losing weight I used to Eat Oatmeal everyday with no milk or sugar.It wasn't nice but It gave me the gradual release of energy that I required for the day and I found that I was less hungry during break time in school so less calorie intake for the day.
Other options can be muesli,Granola, weetabix, fresh fruit, low-fat yoghurt, Try anything full of fibre or natural sugar source.
However if you looking for carbs or protein loaded breakfast their are more quick options such as
Omelette which are high in protein and you can experiment with different vegetables or lean meat.
Another option can be smoothies or protein shakes. My favourite is cookie cream whey protein from myprotein and the link is http://www.myprotein.com/sports-nutrition/impact-whey-protein/10530943.html . The have more option from Toffee,to Cinnamon Danish and Banofee. I'm telling you this is protein shakes to another level.
So smoothies and shakes are the quickest alternative, just add you favourite fruits and your done.
2) Post workout Snacks
I never worried about snacks, I usually buy carrot sticks,apples, oranges, mixed veg and Rice cakes; Yes rice cake taste like nothing but it feels me up when I feel like not bringing a heavy snack or lunch in school. Also you can have you smoothies, protein shakes, shakeology but I have never used shakeology in my life.
3) Never a workout or finish a workout without water
This is not really a meal plan advice but I know when I do morning workout the only thing that is preventing me from dying is water. I usually have 0.5-1 litres near me.
Also ,I know you've heard this before, don't drink fizzy drinks whether the are diet or not. Fizzy drinks are a no no. If you want alternative you can drink coffee or in the summer make you own cold coffee recipe if you need help just email me. You can drink flavoured water(NOT THE FIZZY TYPE), Iced tea or natures best drink pure water.
4) DO NOT EAT PRE-MADE,PROCESSED,FROZEN, MEALS
Don't eat it, it not worth it!!!!!
Yes, the are low in calories,yes some are low in salt and fat. But if you can't read,pronounce or recognise almost all of the ingredients, then their is a chance its highly processed and these are the food which are unhealthy for your body.
If it hard start cooking, you can make an easy meal with under £5 and still stay healthy.(if you need my £5 shopping meal list just comment or email as I will be posting it in~1-2 months time).
Trust me I have tried ready made meals, the don't taste as nice as the one I cook with a low budget, so personally its not worth the death of my taste buds and calories).
5) Do a meal prep
Sorry but personally I can't do a meal prep, I would prefer my vegetables fresh, my rice well cooked and fluffy, my chicken just out of the oven.
Many people I have seen in Instagram, YouTube the enjoy preparing the meal as its less stress. Personally I enjoy cooking my meals and its less stress for me to think ahead.
6) Don't remove starchy foods from your diet
Starchy meals should be 1/3 of what eat. Starchy foods includes potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) .
so be fabulous, be brave , be fit
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