Personal trainer Sophie Allen shares exactly what to eat in a day

by NewsTimeOffice



Australian personal trainer Sophie Allen shares a glimpse of what she eats in a day to maintain her toned body and body mass.

The 32-year-old from Sydney shared a video on Instagram to inspire her 380,000 followers to eat well every day – and revealed she’s not tracking calories.

Her ‘day on a plate’ is home-cooked meals high in protein, vegetables and carbohydrates, such as pasta or rice.

Sophie starts the morning with an almond cappuccino followed by overnight chocolate protein oats with berries and salted caramel sauce.

Scroll down for the video

Aussie personal trainer Sophie Allen (pictured) shares exactly what she eats in a day when she’s not tracking calories

In an Instagram video, Sophie starts the morning with an almond cappuccino, followed by chocolate protein oats (left) with berries and salted caramel sauce. For lunch she had a bowl of gluten-free shrimp 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 was ‘delicious’.

In the afternoon she ate two slices of rice bread – one with Vegemite and avocado and the other with peanut butter, sliced ​​banana and a drizzle of honey.

Sophie reminds others to drink at least two liters of water a day to stay hydrated.

Drinking 2L per day has been found to promote smooth digestion and reduce the risk of headaches, high blood pressure and other stress-related ailments while increasing the skin’s natural glow.

‘Girls should stay hydrated. You should always have your emotional support water bottle with you,’ Sophia said in the video.

In the afternoon he enjoyed two slices of rice bread – one with Vegemite and avocado and the other with peanut butter, sliced ​​banana and a drizzle of honey (left). For dinner, which was her last meal of the day, Sophie made a rice dish with eggs, chicken and vegetables (right).

For dinner, which was her last meal of the day, Sophie prepared a rice dish with eggs, chicken and vegetables.

Eating a hearty meal for dinner that contains protein, carbohydrates and vegetables will keep you full for longer and until breakfast the next day.

According to Healthline, the recommended daily calorie intake for women is between 1600-2000 calories per day, while men need 2200-3000 calories per day.

Sophie also previously revealed that she spends about $200 a week on groceries, which are usually lean proteins, fruits and vegetables, along with healthy fats and healthy carbs.

Sophie, 32, is known for sharing workout ideas, meal prep tips and health advice online.

What is Sophie’s typical weekly shopping list?

Budget: $200 per week

The 30-year-old shares what she buys in a week (pictured)

* Protein: extra lean organic ground beef, shrimp, barramundi, chicken breast, rump cut steak, protein powder, eggs and egg whites.

* Carbohydrates: gluten-free bread, gluten-free dairy-free brioche buns, pita bread, rice cakes, gluten-free Wetbix, chocolate-dipped mini rice cakes, dark chocolate, sugar and salt-reduced tomato sauce.

* Fruits and vegetables: pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, cos lettuce, blueberries and strawberries.

* Healthy fats: peanut butter, almond flour, macadamia nuts, vegan cheese.

Source: Sophie Allen

Last year Sophie revealed how she lost six kilos in just eight weeks.

On Instagram, she said that not only has her body changed, but she’s also experienced a ‘tremendous mental growth’.

To lose weight, she simply reduced her calorie intake and followed a consistent pattern, increasing her daily step count and maintaining her workout 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 a consistent pattern, increasing her daily step count and maintaining her workout routine.

She said that it was not only her body that changed but she experienced a ‘tremendous mental growth’

‘Instead of sharing the basic things I’ve done to lose weight, let me tell you about what I’ve done over the past six months and five years,’ she wrote on Instagram.

‘For five years I trained, dieted, rebounded, dieted again, rebounded again, competed in bikini competitions, rebounded again, dieted, rebounded, again… and again.

‘I was either always ‘dieting’ or not, and when I wasn’t, I was so sick of it that I struggled to properly reverse and maintain that weight. The only consistency was that I went to the gym and got stronger week after week.’

Sophie went on to explain that six months ago she was ‘feeling a little extra uncomfortable/sitting on maintenance full time’ and starting to question her ‘identity, power, life and self-worth’.

What are Sophie’s top tips for long-lasting fat loss?

1. Eat less than you burn during the day.

Sophie (pictured) shares tips online. Often, he opts for something like an egg white omelet to feed his muscles

2. Move your body more and consistently. It doesn’t always have to be a workout, but then you should make sure you’re getting 10,000 steps.

3. Track your progress (either scale weight, pictures, measurements, how clothes fit, how you feel, or your energy) and make changes if things aren’t going the way you want them to.

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 to 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 you a training and nutrition program.

Source: Soph Active Life

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