What a PT eats in a week & our most affordable plan ever
Estimated read time: 3 mins 53 sec
Quick Summary:
I share EXACTLY what I eat in a typical week and how I make decisions around food.
Also, we’ve created our most affordable PT offering ever. See below for details or click here to book whilst spaces last.
It’s Tuesday evening and I’ve just got back from the supermarket.
What a place.
So many colours, shapes, sounds and choices.
Is that sad? Maybe. But I love it.
I’m tasty! I’m new! I’m healthy! I’m cheap!
So many foods competing for my attention and my coins.
But what does a healthy, balanced “big shop” actually look like?
Well, here’s mine if you’re interested…
Alongside regular exercise and good sleep, it’s given me near perfect health metrics for the last 4 years.
So it might be a good benchmark to go from.
Each to their own, of course, as food is highly personal.
My Weekly “Big Shop” Breakdown
Below is a full list of what I’ll have in the fridge at the beginning of each week.
I try to eat as much organic, free-range, wild-caught, etc, as possible.
This naturally impacts the final bill somewhat, but I see it as an investment in my body and the planet.
Vegetables
Onions
Broccoli
Mushrooms
Carrots
Peas (frozen)
Leafy greens (Rocket / Watercress / Spinach)
“Mystery” veg (i.e. one vegetable I don’t usually buy)
Fruit
Apples
Oranges
Bananas
Berries (mixed)
“Mystery” Fruit (i.e. one fruit I don’t usually buy)
Meat
Steak
Mince Beef
Chicken Thighs
Sea Bass Fillets
Duck Legs
Prawns
Mussels (in white wine sauce)
Frozen Breaded Fish
Smoked Mackerel Strips
Tinned Salmon (Wild Red ideally)
Dairy
24x Eggs
Greek Yoghurt
Oat Milk
Coconut Milk
Cheddar Cheese
Carbohydrates
Spaghetti
Basmati Rice
Risotto Rice
Potatoes
Sourdough Bread
Flavourings
Bolognese Sauce
Tikka Masala Sauce
Fajita Spice Mix
Pureed Tomatoes
Salad Cream
Mayonnaise
Stock Cubes
Sweet/Snacky Stuff
Granola
Honey
Dark Chocolate
Cranberry Juice
Proper Chips (pre-dinner salty snack)
Chewing Gum (to help clean teeth after meals)
How does that look in meals?
Below are the meals I will make each week with my food shop.
Over the years, I’ve refined my weekly food intake to be as effective and efficient as possible, focusing first on Protein, then Fats, then Carbs, then Fibre – with each and every meal.
8am, Hot Drink
Matcha Green Tea with Oat Milk (and Honey if pre-workout)
11am, Breakfast
(this is pretty much the same every day and somehow I don’t get bored)
3x Eggs (scrambled)
2x Sweetcured Smoked Mackerel Strips
1x slice of Sourdough Toast with Extra Virgin Olive Oil
Handful of Leaves with Sauerkraut and Salad Cream
Protein Shake with Pea Isolate Protein, Super Greens and 1/2 Banana
2pm, Lunch
Salmon or Chicken & Mayo Sandwich
or
Leftovers from the night before (I usually make double portions)
3pm, Afternoon Snack
Greek Yoghurt with Fruit and Honey
6pm, Dinner
Monday: Pan-Fried Steak with Buttered Jacket Potato, Peas, Carrots & Gravy
Tuesday: Chicken Fajitas or Chicken Tikka Masala with Puréed Tomatoes, Onion, Carrots and Basmati Rice
Wednesday: Beef Bolognese with Mushrooms, Carrots, Spaghetti and Grated Cheese
Thursday: Roasted Duck Legs in Plum Sauce with Jacket Potato and Mystery Veg
Friday: Takeaway Night
Saturday: Seafood Risotto with Sea Bass, Prawns, Mussels, Peas and Grated Cheese
Sunday: Frozen Fish with Potatoes, Peas, Carrots and Mayonnaise
8pm, Evening Snack
Cube of Dark Chocolate
Bowl of granola with oat milk and 1/2 a banana
In total, this costs me about £120-140 per week.
This cost has increased substantially in the last few years, but I’ve resisted the temptation to reduce the quality of what I eat for several reasons:
Everything I put in my body is an investment in my long-term health
The quality of what I eat directly affects how I feel and my blood sugar levels (which leads to a higher chance of snacking, lethargy, etc)
I don’t feel good about eating animals that have suffered unnecessarily (e.g. caged chickens)
By not buying processed food, it’s simply not available for me to eat at home
Naturally, healthy eating is made infinitely easier when you combine it with regular exercise. There are several reasons for this, including:
You want to continue the work you’ve done in the gym and fuel your “gains” properly
You’re blood sugars will be more stable so you’re less likely to want to snack after
You will feel better in yourself and therefore make better decisions around food (less likely to emotionally eat)
Our Most Affordable PT Plan Ever
With the cost of living becoming more challenging for everyone, I’ve been looking at ways to make working with a Personal Trainer like myself more affordable than ever. Which is why I’ve introduced 2 new plans that enable you to:
Follow our tried and tested method
Stay motivated and on-track to reach your goals with regular check-ins
Train in our private, state-of-the-art studio (at least once per month)
Radically reduce your chances of injury
Learn how to ENJOY exercise and be CONSISTENT
With these plans, you can choose to train either once or twice per month with your Personal Trainer (instead of every week). This will include weekly programming so that you can do a couple of sessions yourself, either at home or at your local gym, in between seeing your PT.
The idea is that you’ll still be accountable to someone, will have a proven program to follow and can still get expert advice, tips and support on a regular basis with your PT whilst also reducing costs.
Naturally, this option generally works better if you at least have some experience with training already and are self-motivated enough to go to your gym at least once per week.
For those that need more support, we recommend looking at our weekly session plans.
Split the cost with a friend/partner
One way to help with your motivation is having a gym partner to do your training with. This is why we offer couples plans for just £10 extra per session. This means you could train with your PT once per month and still get a plan delivered to your phone each week for as little as £42.50 per month!
If you’re interested in getting started, click the link below to book a consultation.
