Personal trainer Sophie Allen shares exactly what you eat per day

Australian personal trainer Sophie Allen shared a glimpse of what she eats in the day to maintain her fitness and body mass.

The 32-year-old from Sydney A . shared video She took to Instagram to inspire her 380,000 followers to eat well every day – and she also revealed that she doesn’t track calories.

Her day consists on a plate of home-cooked meals that are high in protein, vegetables and carbohydrates, such as pasta or rice.

Sophie’s morning starts with an almond cappuccino followed by an overnight chocolate oatmeal protein shake with berries and salted caramel sauce.

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Australian personal trainer Sophie Allen (pictured) shared exactly what you eat on a day when you don't track calories

Australian personal trainer Sophie Allen (pictured) shared exactly what you eat on a day when you don’t track calories

In an Instagram video, Sophie started the morning with an almond cappuccino followed by an overnight chocolate protein and oatmeal with berries and salted caramel sauce (pictured)

For lunch, Sophie had a bowl of gluten-free prawn pasta with peas, goat cheese, and tomatoes, which she said tasted 'delicious' (pictured)

In an Instagram video, Sophie started her morning with an almond cappuccino followed by an overnight chocolate protein and oatmeal with berries and salted caramel sauce (left). For lunch, I had a bowl of gluten-free prawn pasta with peas, goat cheese, and tomatoes (right)

For lunch, Sophie enjoyed a bowl of gluten-free prawn pasta with peas, goat cheese, and tomatoes, which she said tasted “delicious.”

In the afternoon I had two slices of rice bread – one topped with vegemite and avocado, the other with peanut butter, banana slices and a drizzle of honey.

Sophie also reminded others to drink at least two liters of water a day to stay hydrated.

Drinking 2 liters per day has been shown to promote smooth digestion and enhance the natural radiance of the skin while reducing the risk of headaches, high blood pressure, and other stress-related pains.

My daughters must be kept hydrated. Sophia said in the video: ‘You should have a water bottle for emotional support at all times.

In the afternoon, I enjoyed two slices of rice bread - one topped with vegemite and avocado, the other with peanut butter, banana slices, and a drizzle of honey.

For dinner, which was her last meal of the day, Sophie prepared a bowl of rice with eggs, chicken and vegetables

In the afternoon, I enjoyed two slices of rice bread – one topped with vegemite and avocado, the other with peanut butter, banana slices, and a drizzle of honey (left). For dinner, which was her last meal of the day, Sophie prepared a bowl of rice with eggs, chicken and vegetables (right)

For dinner, which was her last meal of the day, Sophie prepared a bowl of rice with eggs, chicken and vegetables.

Eating a hearty dinner that contains proteins, carbs, and vegetables will keep you fuller for longer until breakfast the next morning.

The recommended daily intake of calories for women ranges between 1600-2000 calories per day, while men need 2200-3000 calories per day, according to Healthline.

Sophie has also previously revealed that she spends about $200 a week on groceries, which typically includes lean protein, fruits, vegetables, healthy fats, and healthy carbs.

Sophie, 32, is known for sharing workout ideas, meal prep tips, and health tips online

Sophie, 32, is known for sharing workout ideas, meal prep tips, and health tips online

What is a typical weekly shopping list for Sophie?

Budget: $200 per week

The 30-year-old shared what she buys in a week (pictured)

The 30-year-old shared what she buys in a week (pictured)

* Protein: Organic lean ground beef, shrimp, barramundi, chicken breast, rump steak, protein powder, eggs and egg whites.

* Carbohydrates: Gluten-free bread, dairy-free brioche buns, pita bread, rice cakes, gluten-free whitecakes, mini rice cakes dipped in chocolate, dark chocolate, sugar and reduced-salt tomato sauce.

*Fruits and vegetables: Pineapple, banana, pumpkin, cauliflower, zucchini, broccolini, tomato, basil, lettuce, blueberry and strawberry.

* Healthy fats: Peanut butter, almond flour, macadamia nuts, vegan cheese.

source: Sophie Allen

Sophie revealed last year how she lost six kilos in just eight weeks.

She said on Instagram that not only has her body changed, but she has also experienced “a huge growth in mentality”.

To shed the weight, she simply reduced her calorie intake and consistently followed the pattern, increased her daily step count and maintained her exercise routine.

Sophie revealed last year how she lost six kilos in just eight weeks.  To lose weight, she simply reduced her calorie intake and consistently followed the pattern, increased her daily step count and maintained her exercise routine.

Sophie revealed last year how she lost six kilos in just eight weeks. To lose weight, she simply reduced her calorie intake and consistently followed the pattern, increased her daily step count and maintained her exercise routine.

She said that not only did her body change but she also witnessed

She said that not only has her body changed but that she has also experienced a “tremendous growth in her mentality.”

“Instead of sharing the essential things I’ve done to achieve weight loss, let me tell you what I’ve done for the past six and five years,” she wrote on Instagram.

For five years I trained, dieted, bounced, dieted again, bounced back, participated in a bikini contest, bounced back, dieted, and bounced again…and again…and again.

“I’ve always been dieting or not, and when I didn’t, I was so sick of it that I struggled to reverse and maintain that weight properly. The only consistency was that I went to the gym and got stronger week after week.

Sophie explained six months ago that she spent “all the time sitting in maintenance/slight excess feeling uncomfortable” and began questioning her “identity, ability, 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 chooses something like an omelet to fuel her muscles

Sophie (pictured) shared the tips online. She often chooses something like an omelet to fuel her muscles

2. Move your body more frequently. It doesn’t have to be a permanent exercise, but then you should make sure you get 10,000 steps.

3. Track your progress (either by weight, pictures, measurements, how clothes fit, how you feel or strength) and make changes if things don’t move the way you want them to.

4. Accept that it takes time – and don’t expect change to happen overnight or even within a week.

5. Don’t jump to the end of the stabilization phase before you’ve been 100% steady for three to four weeks.

6. Eat mostly whole foods because you will have better energy, greater satiety, and improved overall health.

7. Frequent sleep and make sure it is of high quality. Aim for between seven and nine hours.

8. Try to reduce stress as much as possible.

9. Get someone who knows what they are doing to write a training and nutrition program for you.

source: Active life will

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