A day in the life of Wendy - A food diary
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We’ve all heard the saying that its 80% diet that contributes to your health and fitness goals. And this is the truth! You need to get your diet right!
When you join up for Wendy’s 6 Week Challenge you not only get daily work outs and encouragement and support from Wendy - You also get a personalised targeted macro’s daily food plan to suit your body, lifestyle and goals!!!
Wendy also provides all of the recipes with her customised diet plan! Following Wendy’s customised plan will ensure that you get the results that you want to achieve!
PLUS, at the moment, if you sign up for Wendy’s 6 Week Challenge it is HALF PRICE! That’s $297 for 6 weeks of training and diet and daily guidance! You can sign up HERE. (** You just need to enter the discount code 6WEEKS at the cart**)
Here’s a snapshot of what a daily food plan might look like
including some bonus recipes below!
Each day of the diet plan is different as Wendy ensures that variety keeps you inspired and you never feel bored by what you are eating. Food should be exciting and enjoyable even when it is simple and healthy!
Here are some extra tips from Wendy:
Every meal must contain protein
It is very important not to miss a meal! Because when you miss a meal and you feel starving, then you will crave carbs and you might fall off the wagon and eat the wrong foods.
Stick to the plan because it works!
CHIA PUDDING RECIPE
Serves 1
INGREDIENTS
• 15g chia seeds
• 1/2 cup unsweetened almond
• 30g protein powder (whey, or vegan-friendly), flavour of choice
• Stevia, to sweeten
TO SERVE (Choice of)
• Cinnamon
• 10 almonds
• 1/2 cup fresh or frozen berries
DIRECTIONS
1. Mix protein powder and milk in a shaker until the protein powder dissolves.
2. Pour in an airtight container and then add the other ingredients. Stir well.
3. Store covered in the fridge for at least 20 minutes, or preferably over night.
4. Serve with natural almonds, berries and a sprinkle of cinnamon.
NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie.
In the morning simply place the chia, protein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.
SPINACH & MUSHROOM FRITTATA RECIPE
SERVES 4
INGREDIENTS
• 2 whole eggs, beaten and seasoned
• 4 egg whites, beaten and seasoned
with the whole egg
• 2 cups baby spinach
• 200g mushrooms, sliced
• 60g feta cheese
• 1/2 onion, thinly sliced
• 1/2 leek, thinly sliced
• 1 clove garlic, finely chopped
• 3 tbsp extra virgin or coconut oil
• Pinch of turmeric
• 1 sprig flat leaf parsley, stems remove and finely chopped
• 1 sprig oregano, stems removed and finely chopped (option: rosemary or thyme)
DIRECTIONS
1. Preheat the oven to 190°C .
2. Meanwhile, add 2 tablespoons of oil to a frying pan and place over medium heat.
3. Once the oil is hot add the mushrooms and cook for a few minutes until they start to brown.
4. Add the onion and leek and cook for another few minutes until they start to brown.
5. Add the garlic and cook for another minute.
6. Add the spinach and cook until the spinach starts to wilt.
7. Season with salt and pepper and then remove from heat.
8. Place another frying pan over low to medium heat.
9. Add some oil and heat up.
10..Whilst pan is heating up, whisk egg and egg whites in a bowl together with the turmeric and any other spice you might want to add. Set aside.
11. Add the vegetables to the second sauté pan and then add the egg mixture.
12. Cook the frittata on the stove for a few minutes, or until it starts to set.
13. Whilst the frittata is cooking, mix half the fresh herbs with the feta cheese in a bowl. 14. Once the frittata begin to set, sprinkle the cheese
and herb mix on top.
15. Place the pan into the oven and let cook until the centre of the frittata is firm.
16. Remove the frittata from the oven and place on a chopping board.
17. Let cool.
ENJOY XX