Australian personal trainer Sophie Allen shared a look at what she eats in a day to maintain her toned physique and body mass.
The 32-year-old sydney shared a video on Instagram to inspire her 380,000 followers to eat well every day, revealing that she doesn’t keep track of calories either.
Your ‘day on a plate’ consists of home-cooked meals rich in protein, vegetables and carbohydrates, such as pasta or rice.
Sophie starts her morning with an almond cappuccino followed by chocolate protein overnight oats with berries and salted caramel sauce.
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Australian personal trainer Sophie Allen (pictured) has shared exactly what she eats on a day when she doesn’t track calories.
In an Instagram video, Sophie started the morning with an almond cappuccino followed by chocolate protein oatmeal with berries and salted caramel sauce (left). For lunch, she ate a bowl of gluten-free prawn pasta with peas, goat cheese, and tomatoes (right)
For lunch, Sophie enjoyed a bowl of gluten-free prawn pasta with peas, goat cheese and tomatoes, which she said tasted “delicious”.
In the afternoon he ate two slices of rice bread, one topped with Vegemite and avocado, the other with peanut butter, banana slices and a drizzle of honey.
Sophie also reminded the others to drink at least two liters of water every day to stay hydrated.
Drinking 2 liters a day has been found to promote smooth digestion and improve skin’s natural glow while reducing the risk of headaches, hypertension and other stress-related pain.
‘I have to stay hydrated girls. You have to have your emotional support water bottle with you at all times,” Sophia said in the video.
In the afternoon, she enjoyed two slices of rice bread: one topped with Vegemite and avocado, the other with peanut butter, banana slices, and a drizzle of honey (left). For dinner, which was her last meal of the day, she Sophie made a plate of rice with egg, chicken and vegetables (right)
For dinner, which was her last meal of the day, Sophie made a plate of rice with eggs, chicken, and vegetables.
Eating a hearty meal for dinner that contains protein, carbohydrates, and vegetables will keep you fuller longer and until breakfast the next morning.
The recommended daily caloric intake for women is 1,600 to 2,000 calories per day, while men need 2,200 to 3,000 calories per day, according to health line.
Sophie has also previously revealed that she spends around $200 a week on groceries, which typically includes lean protein, fruits and vegetables, healthy fats, and healthy carbohydrates.
Sophie, 32, is known for sharing exercise ideas, meal prep tips, and health tips online.
What is Sophie’s typical weekly shopping list?
BUDGET: $200 per week
The 30-year-old shared what she buys in a week (pictured)
* PROTEIN: Organic Extra Lean Ground Beef, Prawns, Barramundi, Chicken Breast, Tenderloin, Protein Powder, Eggs and Egg Whites.
* CARBOHYDRATES: Gluten free bread, gluten free dairy free brioche buns, pita bread, rice cakes, gluten free Weetbix, mini rice cakes dipped in chocolate, dark chocolate, sugar and low salt tomato sauce.
* FRUITS AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, romaine lettuce, blueberries, and strawberries.
* HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.
Font: sofia allen
Last year, Sophie revealed how she lost six kilos in just eight weeks.
On Instagram, he said that not only did his body change, but he also experienced “enormous mental growth.”
To lose weight, you simply reduced your calorie intake and consistently followed the pattern, increasing your daily step count and maintaining your exercise routine.
Last year, Sophie revealed how she lost six kilos in just eight weeks. To lose weight, she simply reduced her calorie intake and followed her pattern consistently, increasing her daily step count and maintaining her exercise routine.
She said it wasn’t just her body that changed, but she also experienced “enormous mental growth.”
“Instead of sharing the basic things I did to lose weight, let me tell you what I did for the last six months and five years,” she wrote on Instagram.
“For five years I trained, I dieted, I rebounded, I dieted again, I rebounded again, I competed in a bikini competition, I rebounded again, I dieted, I rebounded, again and again…and again.
I have always been ‘dieting’ or not, and when I wasn’t, I was so fed up that I struggled to properly reverse and maintain that weight. The only consistency was that I showed up to the gym and got stronger week after week.
Sophie went on to explain that six months earlier she spent “all her time sitting in maintenance/slight surplus feeling uncomfortable” and began to question her “identity, ability, life and self-esteem.”
What are Sophie’s top tips for lasting fat loss?
1. Eat less than you burn in a day.
Sophie (pictured) shared the tips online. Often she opts for something like an egg white omelet to fuel her muscles.
2. Move your body more and steadily. It doesn’t have to be a workout every time, but then you need to make sure you’re taking 10,000 steps.
3. Track your progress (whether by scale weight, pictures, measurements, how clothes fit, how you feel, or your strength) and make changes if things aren’t moving the way you want .
4. Accept that it takes time and don’t expect change to happen overnight or even in a week.
5. Don’t jump to the conclusion of a plateau before you’ve been 100 percent consistent for three or four weeks.
6. Eat mostly whole foods because you’ll have better energy, greater satiety, and better overall health.
7. Get plenty of sleep and make sure it’s high quality. Aim for between seven and nine hours.
8. Try to reduce stress as much as possible.
9. Get someone who knows what they’re doing to write a training and nutrition program for you.
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