Coach Abbie Thomas

Wanna make dieitng less miserable?
Comment PLATE and I’ll send you my framework and meal samples ⬇️

Comment “PLATE” if you want my framework on how to fit carbs into a healthy balanced diet 👇🏻

🚨 COMMENT “PLATE” if you want the framework I use to build a healthy diet. I’ll send it to ya for free! 👇🏻

With my clients, I suggest an 80/20, sometimes 90/10 split.

Yes, we want more nutrient dense foods to make up the majority of our diet.

But demonising and completely cutting out fun foods is a sure fire way, in my view, to foster a negative relationship with food.

Balance, always. 😊

🤍

One of the biggest mistakes I see is people changing their workouts every week because they think they need to “keep their body guessing.”

You don’t.

If your goal is to build strength or muscle, repetition is a good thing.

The strongest people aren’t constantly searching for new exercises. They’re gradually getting stronger at the same ones.

Add a rep. Add a little weight. Improve your technique.
It might not be the most exciting approach, but it’s the one that gets results.

Trust the basics.

4 or 5 exercises is PLENTY with the right intensity.

And I don’t mean intense like 20 squat jumps or 30 shoulder presses with pink dumbbells.

I mean lifting heavy enough to reach close to technical muscular failure.

Like - can’t do another rep because the muscle won’t allow it.
Not - can’t do another rep because it burns.

RECIPES 👇🏻

🥣 Breakfast (466 kcal | 40g protein | 12g fibre)
• 40g oats
• 1 cup raspberries
• 1 scoop (25g) vanilla protein
• 15g almond butter

🍎 Snack (168 kcal | 9g protein | 5g fibre)
• 1 medium apple
• 250ml skim flat white

🥯 Lunch (426 kcal | 35g protein | 6g fibre)
• 1 bagel thin (50g)
• 125g chicken tenderloin (raw weight)
• 25g light cream cheese
• 30g avocado
• 25g spinach
• 5g basil
• 50g tomato
• 60g cucumber

🍛 Dinner (435 kcal | 40g protein | 8g fibre)*
• 40g wholegrain rice
• 100g chicken breast (raw weight)
• Mixed veggies (½ carrot, ½ green pepper, ½ red pepper, 1 spring onion & 50g cabbage)
• 8g curry powder, 50ml fish sauce & a squeeze of lime

🍫 Dessert (109 kcal | 1g protein
• 2 squares Dark Chocolate (Lindt Orange for me 🍊🤤)

✨ TOTAL: 1600 kcal | 125g protein | 30g fibre 💪

⚠️ Everyone’s calorie needs are different- this is just an example to show how easy it can be to hit your calories and protein with the right approach.

💬 Want more? Comment the calories you’d like me to do next! 👇