Australian personal trainer Sophie Allen has shared an insight into what she eats in a day to maintain her toned physique and mass.
The 32-year-old from Sydney shared a video on Instagram to inspire her 380,000 followers to eat well every day – and revealed she doesn’t track calories either.
Her “day on the plate” consists of homemade dishes high in protein, vegetables and carbohydrates such as pasta or rice.
Sophie starts the 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) has shared exactly what she eats on a day when she’s not tracking calories
In an Instagram video, Sophie started the morning with an almond cappuccino, followed by Chocolate Protein Overnight Oats 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’s cheese and tomatoes, which she said tasted “delicious.”
In the afternoon, she ate two slices of rice bread — one topped with Vegemite and avocado, the other with peanut butter, sliced bananas, 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 found to promote smooth digestion and improve the skin’s natural radiance while reducing the risk of headaches, high blood pressure and other stress-related pains.
“I need to stay hydrated girls. You need to have your emotional support water bottle with you at all times,” Sophia said in the video.
In the afternoon, she enjoyed two slices of rice bread — one topped with Vegemite and avocado, the other topped with peanut butter, sliced bananas, and a drizzle of honey (left). For dinner, her last meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables (right)
For dinner, her last meal of the day, Sophie prepared a rice dish with egg, chicken, and vegetables.
A hearty meal for dinner with protein, carbohydrates and vegetables will keep you fuller longer and last until breakfast the next morning.
The recommended daily calorie intake for women is between 1600 and 2000 calories per day, according to Healthline, while men need 2200 to 3000 calories per day.
Previously, Sophie also revealed that she spends about $200 a week on foods, which typically include lean proteins, fruits and vegetables, healthy fats, and healthy carbs.
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’s buying in a week (pictured)
* PROTEIN: Organic Extra Lean Ground Beef, Shrimp, Barramundi, Chicken Breast, Rump Steak, Protein Powder, Eggs and Egg Whites.
* CARBS: Gluten Free Breads, Gluten Free Dairy Free Brioche Buns, Flatbreads, Rice Cakes, Gluten Free Weetbix, Chocolate Dipped Mini Rice Cakes, Dark Chocolate, Reduced Sugar and Salt Tomato Sauce.
* FRUITS AND VEGETABLES: Pineapple, bananas, squash, cauliflower, zucchini, broccolini, tomatoes, basil, lamb’s lettuce, blueberries and strawberries.
* HEALTHY FATS: peanut butter, almond flour, macadamia nuts, vegan cheese.
Source: Sophie Allen
Last year, Sophie revealed how she lost six kilograms in just eight weeks.
Taking to Instagram, she said that not only has her body changed, but she’s also experienced an “immense growth in mindset.”
To lose the 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 lost six kilograms in just eight weeks. To lose the 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’s not just her body that’s changed, but she’s also seen an “immense growth in mindset.”
“Rather than sharing the basic things I’ve done to lose weight, I want to share with you what I’ve been doing over the past six months and five years,” she wrote on Instagram.
“For five years I’ve been training, dieting, rebounding, dieting again, rebounding again, competing in a bikini contest, rebounding again, dieting, rebounding, over and over…and over.
“I either always dieted or I didn’t, and when I didn’t I got so fed up that I struggled to properly reverse and maintain that weight. The only consistency was that I got into the gym and got strong week in and week out.
Sophie went on to explain six months before she “sat on maintenance/slight excess all the time and felt uncomfortable” and began questioning her “identity, skills, life and self-worth.”
What are Sophie’s top tips for permanent 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 more consistently. It doesn’t always have to be a workout, but then you should make sure that you can do 10,000 steps.
3. Track your progress (either by weight on the scale, pictures, measurements, how clothes fit, how you feel or how strong you are) and make changes when things aren’t moving as you wish.
4. Accept that it takes time and don’t expect changes to happen overnight or even within 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’ll have more energy, feel fuller, and improve overall health.
7. Get plenty of sleep and ensure quality sleep. Aim for between seven and nine hours.
8. Try to reduce stress as much as possible.
9. Get an exercise and nutrition program written for you by someone who knows what they’re doing.
Source: Soph Active Life