THE LAURA TROTT EATIng PLAn - Pod Food · banana + tsp linseed seeds apple + handful of almonds...
Transcript of THE LAURA TROTT EATIng PLAn - Pod Food · banana + tsp linseed seeds apple + handful of almonds...
FRESH FOOD FAST · SERIOUS COFFEE
POD.CO.UK
THE LAURA TROTT EATIng PLAnCreated exClusively with pod for both amateur and Competitive CyClists
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY(NON POD FOOD)
SUNDAY(NON POD FOOD)
BREAKFAST superfood scrambled egg with wholegrain toast
see pod.co.uk for ingredients
energiser scrambled egg with wholegrain toast
see pod.co.uk for ingredients
scrambled egg with smoked salmon + super seeds with wholegrain toast
energiser scrambled egg with wholegrain toast
see pod.co.uk for ingredients
turkish scrambled egg with wholegrain toast
see pod.co.uk for ingredients
Goats cheese and spinach omelette
smoked salmon fillet with asparagus and a poached egg
SNACK 4 tbsp low fat plain live yogurt + small banana + tsp linseed
4 tbsp low fat plain live yogurt + 3 tbsp blueberries + tsp pumpkin seeds
4 tbsp low fat plain live yogurt + 3 tbsp raspberries + tsp chia seeds
4 tbsp low fat plain live yogurt + 3 tbsp blueberries + tsp pumpkin seeds
4 tbsp low fat plain live yogurt + small banana + tsp linseed seeds
apple + handful of almonds
fresh smoothie of apple, spinach, ginger, mango, kale and apple juice.
LUNCH salmon detox box (salmon and avocado box)
see pod.co.uk for ingredients
slow burner chicken salad
see pod.co.uk for ingredients
pod slaw and avocado salad with a falafel picking pot
see pod.co.uk for ingredients
pod tabbouleh chicken salad
see pod.co.uk for ingredients
shredded pork & pod slaw salad
see pod.co.uk for ingredients
Grilled king prawns, mixed leaf salad, ½ avocado, pumpkin seeds, low fat dressing
tuna and sweet potato salad.
SNACK 14 almonds + 4 dried apricots
4 brazil nuts + small handful of raisins
10 cashew nuts + 4 dried apricots
4 walnuts + small handful of raisins
14 almonds + 4 dried apricots
laura’s favourite sweet snack: ohso Chocolate
Celery, cucumber + hummus
2 boiled eggs
DINNER Chicken, lentil and spinach curry served with quinoa
Crab, cherry tomato and chilli whole grain spaghetti
prawn and green bean stir fry served with quinoa
Chili con carne (turkey mince) with cauliflower rice
tuna steak, sweet potato wedges, spinach and broccoli
baked sweet potato or rice with a chicken breast grilled in Cajun spices
mixed roasted veg, quinoa, parsley
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
THE LAURA TROTT EATIng PLAn FOR DAILY COMMUTER CYCLISTS
this plan is ideal for people taking daily, moderate exercise such as cycling to and from work. on average, your commute will be 20-30 minutes across fairly flat terrain. this plan prioritises balanced and sustained energy and avoids fatigue. therefore, it is high in protein and slow-release carbohydrates as well as iron-rich foods such as spinach, cashews and lentils to help avoid fatigue throughout the day. to keep blood sugar consistent, laura will snack on bananas and milk but very rarely have sweet treats.
this plan also aims to aid sleep, and allow plenty of energy left over at the end of the day to help you pedal your way home after an intense day of work. the weekend is made up of lean foods to fuel moderate exercise.
Pod’s full menu complete with nutritional information can be found can be found at pod.co.uk
TURKISH SCRAMbLED EggS SALMOn DETOx bOx
SHREDDED PORK & POD SLAw SALAD@podfooduk
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY(NON POD FOOD)
SUNDAY(NON POD FOOD)
BREAKFAST berry boost porridge(regular)
see pod.co.uk for ingredients
scrambled egg with smoked salmon + super seeds with wholegrain toast
porridge with banana and pumpkin seed topping (regular)
see pod.co.uk for ingredients
porridge with sultana and pumpkin seed topping (regular)
see pod.co.uk for ingredients
energiser scrambled egg with wholegrain toast
see pod.co.uk for ingredients
porridge with raspberries and honey + protein (optional)
scrambled eggs with spinach, salmon and pumpkin seeds on wholegrain toast
SNACK 1/3 pod nutty nibble pot
4 tbsp low fat plain live yogurt + small banana + tsp pumpkin seeds
free-range egg picking pot
4 tbsp low fat plain live yogurt + small banana + tsp linseed seeds
Glass of milk fruit salad 1x banana
LUNCH Gym box + chicken pot
see pod.co.uk for ingredients
balinese chicken wrap + miso noodle vegetable soup
see pod.co.uk for ingredients
Chicken slow burner salad + salmon nori roll
see pod.co.uk for ingredients
mozzarella, avocado & sun blush tomato baguette + tabbouleh side salad
see pod.co.uk for ingredients
thai red Chicken Curry hot pod
see pod.co.uk for ingredients
salmon, roasted mediterranean vegetables with quinoa
venison steak, sweet potato and mixed green veg
SNACK supergreen detox blitz
see pod.co.uk for ingredients
Glass of milk
laura’s favourite sweet snack: ohso Chocolate
mango superfood pot
see pod.co.uk for ingredients
1x banana
see pod.co.uk for ingredients
vitamin hit blitz low fat cream cheese on wholegrain crackers
Carrot, sugar snap peas with hummus
DINNER baked sweet potato or rice with a chicken breast grilled in Cajun spices
Chicken and vegetable stir fry
Grilled tiger prawns with roasted mediterranean vegetables and spinach
peri peri chicken salad
venison steak and large mixed salad
turkey fajita beef steak with quinoa salad
THE LAURA TROTT EATIng PLAn FOR COMPETIng CYCLISTS
this plan is about fuelling your body with energy early on in the day, and protein and micro-nutrients later in the day to recover from training. imperative is the equal balance of all food groups to ensure you are nourishing muscles, providing energy, and feeding cells with essential vitamins and minerals. whole, natural ingredients are fundamental. each main meal is packed with omega 3 rich fish, antioxidants and b vitamins plus protein for satiety and slow-release carbohydrates to fill you up release energy at exactly the right moment. this plan is higher in carbs than the previous plan, to feed a higher energy output. in general laura sticks to low fat produce, such as beef steak, chicken and prawns. she will snack on milk and bananas when on the move, to make sure her blood sugar remains constant. in general, sweet snacks are a no go, but if laura needs to satisfy a craving, she will occasionally reach for an ohso chocolate bar.
note, if you are balancing high level competition with a stressful job, you need to pack in the stress busting foods like brazil nuts, avocado and salmon, and make sure you are always hydrated with 3-4 litres of eater each day.
depending on your exercise routine, you will need to increase and decrease the portion sizes as necessary, per day and week.
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK! LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
LAURA’STOP PICK!
bERRY bOOST PORRIDgE
SUPERFOOD SCRAMbLED
EggS
VITAMIn HIT bLITZ
Pod’s full menu complete with nutritional information can be found can be found at pod.co.uk
@podfooduk
EnERgISER SCRAMbLED EggS
inGredients: two free range eggs, mozzarella, basil, sun blushed tomatoes, avocado chunks and a slice of toasted malted brown bread.
340 kcals, 20.4g protein, 7g sat fat
this recipe is a pod classic, enjoyed by hundreds of londoners every day. the mozzarella and tomatoes provide an extra protein boost while the avocado offers potassium to help repair muscles while keeping your blood pressure stable. sprinkle with a little pepper to serve.
SLOw bURnER CHICKEn SALADinGredients: Chicken, soft crumbly cheese (such as feta), cucumber, peas, pearl barley, lentils, carrot, kale, leek, mixed leaves, edamame beans, pistachio, mint, turmeric & red chilli with a sweet chilli & sesame dressing.
370 kcals, 25.3g protein, 5.9g sat fat
one of pod’s hero salads, this one is bursting with flavour, texture and colour. with a lean chicken topping, the balance of carbs, fat and vegetables is perfectly put together to see you through to dinner.
SALMOn nORI wRAPSinGredients: smoked salmon, umeboshi (plum pickle), sesame paste, cucumber, red cabbage, pickled ginger, spinach and a crunchy side salad of edamame, peas, carrot, chilli and coriander, with a tamari dressing for dipping.
191 kcals, 23.4g protein, 1.1g sat fat
these soft sheets of seaweed goodness wrap around salmon and crunchy veg for an abundance of vitamins and minerals that virtually zeros on fat, for a lighter eat. without the carb heavy rice or grain, it’s a low cal and refreshing 2 of your 5 a day.
at pod, our vibrant menu changes every season to keep it fresh, healthy and exciting. each dish is developed by our team of passionate foodies, packed with nutrition and flavour. all hot food is served to order. the produce used to make our salads and baguettes is delivered fresh every morning to each of our 23 pod kitchens, where they;re ready to be chopped, mixed and tossed in front of your very eyes. view our full menu at pod.co.uk. or, get in touch at [email protected] with your curiosities about our team and our delicious dishes. Can’t make it down to pod? order any of our food plus a huge range of freshly made platters at pod.co.uk/delivers. love, pod.
@podfoodukSLOw bURnER CHICKEn SALAD