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Last Week’s Meals

By Rachael Attard, Updated May 1, 2019
last weeks meals

I did a post with a week’s worth of my workouts, and had lots of requests for a full week of my meals so here it is! As you can see, I’m not perfect and I eat junk food, but try to eat healthy most of the time. Just thought I’d mention that I usually cook a bit more than this, but my partner was away this week so I did VERY minimal cooking and ate lots of leftovers lol.

Monday

  • Breakfast = smoothie made from ½ frozen banana, 1 cup frozen strawberries, 1 cup unsweetened almond milk, 1 scoop whey protein, 1 tablespoon chia seeds and 1 tablespoon natural peanut butter
  • Lunch = Jamie Oliver lemon pepper chicken, 1 cup roast sweet potato, broccoli and edamame
  • Dinner = dhal curry and 75g leftover wagyu beef
  • Snacks = 2 boiled eggs, 1/3 cup cashews

last week's meals

Tuesday

  • Breakfast = same as Monday (love my smoothies!)
  • Lunch = leftover dhal curry and ½ cup chicken
  • Dinner = chicken and pumpkin chili
  • Snacks = 1 banana, ½ cup cashews (whoops – a bit too many)

Wednesday

  • Breakfast = same as Monday (except I used 1 cup of blueberries instead of strawberries)
  • Lunch = Jamie Oliver chicken, 1 large white potato, edamame, broccoli
  • Dinner = leftover dhal curry and ½ cup chicken
  • Snacks = 2 boiled eggs, ½ cup cashews (again too many..), 1 apple

Thursday

  • Breakfast = same as Monday (minus the peanut butter)
  • Lunch = chicken and pumpkin chili
  • Dinner = 100g salmon, 1 cup sweet potato and broccoli
  • Snacks = 2 eggs, 1/3 cup cashews, 2 cruskits with peanut butter and honey, fro pro tub

last week's meals

Friday

  • Breakfast = same as Monday
  • Lunch = chicken and pumpkin chili
  • Dinner = dhal curry
  • Snacks = 1 pear, 2 boiled eggs

Saturday

  • Breakfast = same as Monday (minus the peanut butter)
  • Lunch = Leftover dhal curry
  • Snacks = 2 cruskits with peanut butter and honey, then had an afternoon picnic feast with my friend and ate some twisties, bread and capsicum dip and crunch chocolate
  • Dinner = Out for sushi. I had a teriyaki chicken roll and a raw salmon roll

Sunday

  • Breakfast = same as Monday
  • Lunch = Out for lunch. I had flat bread with goat koftas and poached eggs
  • Dinner = Out for lunch. I had vegan pizza and nachos
  • Snacks = none

last weeks meals

last weeks meals

I should also mention my 7 Day Free Meal Plan that is designed to help you slim down and learn more about eating healthy :)

You can download it below!

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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10 comments on “Last Week’s Meals”

    C j says:

    Hi, I was wondering how I would use your meal plans of I do intermittent fasting? 20/4 or 18/6. Would I get enough calories?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      You can start your intermittent fasting after your dinner (e.g. at 6pm). Then you can have your breakfast, at let's say, around 10am, this will give you 16 hours of fasting. If 16 hours is too much for you at the beginning, you can start with a 12-hour interval (so 7pm to 7am) and work your way up to more hours :) In case you didn't see it, here’s a very useful article about intermittent fasting, I believe you will find it quite informative.

      I hope this helps! xx

      Love,
      Sanja

    Louise says:

    Hi Rachael – amazing post, sooo helpful!

    I know this is a personal question, so please feel free to put me in my place, I was wondering if you’ve ever dealt with binge eating, even if it’s of ostensibly ‘healthy’ foods like nut butter (admittedly not in
    crazy amounts – which a binge would be).
    Because you work out so much and have a lot of muscle mass, does your body ever ‘steer’ you to certain foods (like extra carbs or protein sources?) I find that if I’m working out and lifting heavier, then later at night (before bedtime and I know I’ve gotten enough sleep so it’s difficult to attribute this proclivity to sleep deprivation) if I haven’t eaten THAT much in the day, I can’t seem to stop eating ‘healthy’ foods, even like brown rice and quinoa (which have the carb element to them which is just not good on the love handle region!). I’ve stopped buying nut butters, but things like quinoa are basically staples in my diet, and if there are leftovers then often they’ll be gone before the next-day lunch that they were planned for..

    I was wondering (if this made any sense!) whether this is something you/your clients have ever dealt with, and if you had any tips to overcome, that would be so incredibly helpful.

    Thank you so much and stay beautiful xx

      Rachael Attard says:

      Hi Louise, this is definitely a valid question/issue and I’m happy to answer. Yes I have struggled with the exact same thing. For me it doesn’t have anything to do with how much I exercise / my muscle mass, it is more to do with food restriction. When you haven’t eaten much in the day or when you’ve been too severe with your food restriction, it will cause you to overeat and can lead to binge eating. For me, the best way to get over it was to not be so strict with food. No foods for me are off limits and I never say to myself that I’m not going to eat chocolate (or something else) for a certain period of time. Not placing these restrictions on myself seems to work and is usually the case with binge eating so give this a try hun! All the best xx

    Michelle says:

    Hi Rachael, great post as usual!

    I was wondering two things, one is the timings of your meals and also how you fit in workouts around these food timings.. I know everyone’s different (and I read your previous post about food timings and it was so helpful), so I’d love to know a bit more about how you work in the training.

    Thank you for posting again x

      Rachael Attard says:

      Hi Michelle, thank you! I usually go for a walk or do exercise first thing in the morning (on an empty stomach) and then have a smoothie straight after. I usually have lunch around 12 or 1pm, then exercise again at 5.30pm and have dinner around 7pm. Snacks are whenever I’m hungry but usually in the afternoons xx