Australian personal trainer Sophie Allen has shared a glimpse into 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 well every day – and revealed she also isn’t tracking calories.
Her ‘day on a plate’ consists of homemade meals containing high 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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Aussie personal trainer Sophie Allen (pictured) has shared exactly what she eats in a day when she doesn’t track 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 prawn pasta with peas, goats cheese and tomatoes (right)
For lunch Sophie enjoyed a bowl of gluten free prawn pasta with peas, goats cheese and tomatoes, which she said tasted ‘delicious’.
In the afternoon she ate two slices of rice bread – one topped with Vegemite and avocado, and 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 enhance skin’s natural radiance while reducing the risk of headaches, hypertension and other stress-related pain.
‘Gotta stay hydrated girlies. You got to have your emotional support water bottle with you all the time,’ 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 final meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables (right)
For dinner, which was her final meal of the day, Sophie prepared a rice dish with egg, chicken and vegetables.
Eating a hearty meal for dinner containing protein, carbs and vegetables will keep you fuller for longer and through to breakfast the next morning.
The recommended daily calorie intake for women sits between 1600-2000 calories per day, while for men need 2200-3000 calories per day, according to Healthline.
Previously Sophie also revealed she spends around $200 per week on groceries, which usually including lean protein, fruit 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)
* PROTEIN: Extra lean organic beef mince, prawns, barramundi, chicken breast, rump cut steak, protein powder, eggs and egg whites.
* CARBOHYDRATES: Gluten-free bread, gluten-free dairy-free brioche buns, pita bread, rice cakes, gluten-free Weetbix, mini rice cakes dipped in chocolate, dark chocolate, sugar and salt-reduced tomato sauce.
* FRUIT AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccolini, tomatoes, basil, cos lettuce, blueberries and strawberries.
* HEALTHY FAT: Peanut butter, almond flour, macadamia nuts, vegan cheese.
sources: Sophie Allen
Last year Sophie revealed how she lost six kilograms in only eight weeks.
On Instagram she said it wasn’t only her body that changed but she also experienced an ‘immense mindset growth’.
To shed the weight, she simply reduced her calorie intake and followed the pattern consistently, increased her daily step count and maintained her workout routine.
Last year Sophie revealed how she lost six kilograms in only eight weeks. To shed the weight, she simply reduced her calorie intake and followed the pattern consistently, increased her daily step count and maintained her workout routine
She said it wasn’t only her body that changed but she also experienced ‘immense mindset growth’
‘Rather than sharing the basic things I did to achieve losing weight, let me tell you about what I did for the last six months and five years,’ she wrote on Instagram.
‘For five years I’ve trained, dieted, rebounded, dieted again, rebounded again, competed in a bikini competition, rebounded again, dieted, rebounded, again and again… and again.
‘I’ve either always been ‘dieting’ or not, and when I wasn’t, I was so sick of it that I struggled to properly reverse and maintain that weight. The only consistency was that I showed up to the gym and got strong week after week.’
Sophie went on to explain six months prior she spent the ‘whole time sitting at maintenance/slight surplus feeling uncomfortable’ and started questioning her ‘identity, ability, life and self-worth’.
What are Sophie’s top tips for lasting fat loss?
1. Eat less than you burn in a day.
Sophie (pictured) shared the tips online. Often, she opts for something like an egg white omelette to feed her muscles
2. Move your body more and consistently. It doesn’t have to always be a workout, but you should then make sure you’re getting 10,000 steps.
3. Track your progress (either by scale weight, pictures, measurements, how clothes fit, how you feel or your strength) and make changes if things aren’t moving the way you want them to.
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 before you’ve been 100 per cent consistent for three to four weeks.
6. Eat mostly whole foods because you’ll have better energy, greater satiety and improved overall health.
7. Sleep a lot, and make sure it’s high in quality. Aim for between seven and nine hours.
8. Try to reduce stress as much as possible.
9. Get someone who knows what they’re doing to write a training and nutrition program for you.
sources: Sophie Active Life