Australian personal trainer Sophie Allen gave us a glimpse into what she eats throughout the day to maintain her lean physique and weight.
The 32-year-old from Sydney shared a video on Instagram urging her 380,000 followers to eat well every day and reveal that she doesn’t even track calories.
Her “day on a plate” consists of homemade meals that are high in protein, vegetables, and carbohydrates, such as pasta and rice.
Sophie starts her morning with an almond cappuccino, followed by chocolate protein overnight oats with berries and salted caramel sauce.
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Australian personal trainer Sophie Allen (pictured) shares exactly what she eats in a day without tracking calories.
In the Instagram video, Sophie started her morning with an almond cappuccino, followed by chocolate protein overnight oats with berries and salted caramel sauce (left). I ate gluten-free shrimp pasta with scallops (right).
For lunch, Sophie enjoyed a gluten-free shrimp pasta with peas, goat cheese and tomatoes, which she said was “delicious.”
In the afternoon she ate two slices of rice bread.
Sophie also reminded others to drink at least two liters of water each day to stay hydrated.
Drinking two liters daily has been shown to smooth digestion, improve skin’s natural glow, and reduce the risk of headaches, high blood pressure, and other stress-related pain.
You have to stay hydrated. You should always carry a water bottle with you that supports your emotions,” Sofia says in the video.
In the afternoon she enjoyed two slices of rice bread. One topped with Vegemite and avocado, the other she topped with peanut butter, sliced bananas and a drizzle of honey (left). For her last meal of the day, dinner, Sophie prepared rice with eggs, chicken and vegetables (right).
For dinner, the last meal of the day, Sophie prepared rice with eggs, chicken and vegetables.
Eating a hearty meal with protein, carbs and vegetables for dinner will keep you full until breakfast the next morning.
According to Healthline, the recommended daily calorie intake for women is 1600-2000 calories per day, while men need 2200-3000 calories per day.
Previously, Sophie also revealed that she spends about $200 a week on groceries. This typically includes 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
30 year old shared what she bought in a week (pictures)
* protein: Extra lean organic minced beef, shrimp, barramundi, chicken breast, rump cut steak, protein powder, eggs, egg whites.
* carbohydrate: Gluten-free bread, gluten-free dairy-free brioche bread, pita bread, rice cakes, gluten-free weet bix, chocolate-dipped mini rice cakes, dark chocolate, sugar, and reduced-sodium tomato sauce.
* Fruits and vegetables: Pineapple, banana, pumpkin, cauliflower, zucchini, broccoli, tomato, basil, cos lettuce, blueberry, strawberry.
* Healthy Fats: Peanut butter, almond flour, macadamia nuts, vegan cheese.
sauce: Sophie Allen
Last year, Sophie revealed that she had lost 6 kilograms in just 8 weeks.
She said on Instagram that it wasn’t just her body that had changed, she also experienced a “huge growth in mindset.”
To lose weight, she simply reduced her calorie intake, followed a pattern consistently, increased her daily steps, and maintained her workout routine.
Last year, Sophie revealed that she had lost 6 kilograms in just 8 weeks.To lose her weight, she simply reduced her calorie intake, consistently followed a pattern, increased her daily steps, and maintained her workout routine.
She said it wasn’t just her body that had changed, she also experienced a “big mindset growth”
“Instead of sharing the basic things I’ve done to achieve weight loss, let me tell you what I’ve done in the last six months and five years,” she wrote on Instagram.
“For five years, I’ve been training, dieting, rebounding, dieting, rebounding, bikini competition, rebounding, dieting, rebounding.
“I was either on a ‘diet’ all the time or I was sick of it when I wasn’t, so I struggled to put it back on properly and maintain that weight. The only consistency is , I came to the gym and got stronger week by week.
Sophie went on to explain that six months ago she had been “sitting all the time feeling uncomfortable with maintenance/little surpluses” and began questioning her “identity, competence, life and self-esteem.”
What are Sophie’s top tips for lasting fat loss?
1. Eat less than you consume in a day.
Sophie (pictured) shared a tip online.Often she opts for something like an egg white omelet to nourish her muscles
2. Move more and more consistently. It doesn’t necessarily have to be a workout, but it does have to reach 10,000 steps.
3. Track your progress (either by scale weight, photos, measurements, clothing fit, mood or strength) and make changes if things aren’t going your way.
4. Accept that it will take time, don’t expect change to happen overnight or in a week.
5. Don’t jump to the end of the plateau before you can be 100% consistent for 3-4 weeks.
6. Eat primarily whole foods for better energy, greater satiety, and improved overall health.
7. Get plenty of sleep and make sure it’s quality. Aim for 7 to 9 hours.
8. Try to reduce stress as much as possible.
9. Get your training and nutrition program written by someone who knows what you’re doing.
sauce: soft active life
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