EMERGENCY DIET PLAN

With the recent virus outbreak, you will probably be staying at home for a month or so… People who don't regularly exercise or are not active, do not need as many calories as active people or as they used to eat before when they were active. However, they still require similar amounts of nutrients, vitamins and minerals. If you are inactive these days, your diet plan should be based on nutrient-dense foods that help you get the most nutrients per calorie.


Breakfast:


Begin your day with a breakfast that will provide you just enough energy to fuel your morning. A proper meal might consist of a bowl of oats mixed with Greek yogurt, a handful of blueberries and a spoon of pure peanut butter.


If you are avoiding carbohydrates, a different option could consist an omelette (3-4 eggs) broccoli and a slice of cheese alongside green salad with olive oil.

All of these foods are rich in protein, low glycaemic carbs, healthy fats and various important nutrients your body needs to function properly.


Snack:


Come on, you don’t need it. BUT, if you are craving a snack, choose smart foods with low glycaemic index . A good choice could be grapes, cheese sticks or a table spoon of peanut butter.


Lunch:


Lunch? Easy peasy! A large bowl of fresh salad (spinach, lettuce). Add your protein, whether it is a canned tuna or grilled chicken breast or hard-boiled eggs. Don't forget to include healthy fats from a handful of walnuts, avocado slices or extra virgin olive oil.


Dinner:


Dinner shouldn’t vary a lot from lunch as you will probably not do any activities during your day. So you would go again with a salad or you could probably add low glycaemic carbs such as sweet potato, quinoa or vegetables, combining it with your protein serving (salmon, chicken, beef) adding on top a tablespoon of olive oil.


FOR PERSONALIZED DIET PLANS CLICK HERE!


#stayfitathome

#covid19



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