Australian personal trainer Sophie Allen has shared a glimpse of what she eats in a day to maintain her toned physique and body mass.
The 32-year-old from Sydney shared a video on Instagram to inspire her 380,000 followers to eat right every day — and revealed she doesn’t track calories, either.
Her ‘day on a plate’ consists of homemade meals that are high in protein, vegetables and carbohydrates, such as pasta or rice.
Sophie starts the morning with an almond cappuccino followed by an overnight chocolate protein oatmeal with berries and salted caramel sauce.
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Aussie personal trainer Sophie Allen (pictured) shared exactly what she eats on a calorie-free day
In an Instagram video, Sophie started the morning with an almond cappuccino followed by chocolate protein overnight oatmeal with berries and salted caramel sauce (left). 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 shrimp pasta with peas, goat cheese and tomatoes, which she said tasted ‘delicious’.
In the afternoon she ate two slices of rice bread – one with Vegemite and avocado and the other with peanut butter, banana slices and a drizzle of honey.
Sophie also reminded others to drink at least two liters of water every day to stay hydrated.
Drinking 2L daily has been shown to promote smooth digestion and improve the skin’s natural radiance, while reducing the risk of headaches, hypertension and other stress-related pain.
“Gotta stay hydrated girls. You should always have your emotional support water bottle with you,” Sophia said in the video.
In the afternoon, she enjoyed two slices of rice bread – one topped with Vegemite and avocado, and the other with peanut butter, sliced bananas, and a drizzle of honey (left). For dinner, which was her last meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables (right)
For dinner, which was her last meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables.
Eating a hearty meal that contains protein, carbohydrates and vegetables for dinner will keep you full for longer and until breakfast the next morning.
The recommended daily calorie intake for women is between 1600-2000 calories per day, while for men 2200-3000 calories per day, according to health line.
Previously, Sophie also revealed that she spends about $200 a week on groceries, mostly including lean protein, fruits and vegetables, healthy fats and healthy carbohydrates.
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 shared what she buys in a week (pictured)
* EGG WHITE: Extra lean organic minced beef, king prawns, barramundi, chicken breast, rump steak, protein powder, eggs and proteins.
* CARBOHYDRATES: Gluten-free bread, gluten-free dairy-free brioche buns, pita bread, rice wafers, gluten-free Weetbix, mini rice wafers dipped in chocolate, dark chocolate, sugar and low-fat tomato sauce.
* FRUIT AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, lettuce, blueberries and strawberries.
* HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.
Source: Sophie Allen
Last year, Sophie revealed how she’d lost six pounds in just eight weeks.
On Instagram, she said that not only did her body change, but she also experienced an “immense growth in mentality.”
To lose weight, she simply reduced her calorie intake and consistently followed the pattern, increasing her daily step count and maintaining her exercise routine.
Last year, Sophie revealed how she’d lost six pounds in just eight weeks. To lose weight, she simply reduced her calorie intake and consistently followed the pattern, increasing her daily step count and maintaining her exercise routine.
She said it wasn’t just her body that changed, but she also experienced an “immense mentality growth”
“Let me tell you about what I’ve been doing for the past six months and five years, instead of sharing the basic things I did to lose weight,” she wrote on Instagram.
“For five years I’ve been training, dieting, recovering, dieting again, recovering, competing in a bikini contest, recovering, dieting, recovering, again and again…and again.
“I’ve always been on a diet or not, and when I didn’t, I was so sick of it that I struggled to turn around properly and maintain that weight. The only consistency was going to the gym and getting strong week after week.”
Sophie explained six months earlier that she was “on maintenance/a little surplus uncomfortably all the time” and began to question her “identity, ability, life and self-esteem.”
What are Sophie’s best tips for lasting fat loss?
1. Eat less than you burn in a day.
Sophie (pictured) shared the tips online. She often opts for something like a protein omelet to feed her muscles
2. Move your body more and consistently. It doesn’t always have to be a workout, but make sure you take 10,000 steps.
3. Track your progress (by scale weight, photos, measurements, how clothes fit, how you feel or how strong you are) and make changes if things don’t go your way.
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 until you’ve been 100 percent consistent for three to four weeks.
6. Eat mostly whole foods because you will have more energy, more satiety and better overall health.
7. Sleep a lot and ensure a high quality. Aim for between seven and nine o’clock.
8. Try to reduce stress as much as possible.
9. Have someone who knows what they’re doing write you a training and nutrition program.
Source: Soph Active life