1 Three balanced meals a day and two snacks. Aim to eat every three hours.
The most important rule is prepare, prepare, prepare. If you are to eat three well-balanced meals and two snacks daily, you will need to be very organised and have your meals prepared in advance. I cook every Sunday and Wednesday - soups, stews, chilli and loads of chicken breasts.
3 Each meal must have a healthy protein, fat and carbohydrate source. Lean meats like turkey, chicken and fish are good sources of protein. Eggs are one of the best foods you can eat. Good carbohydrates are sweet potato, butternut squash, pearl barley or brown rice. Go easy on the carbs, 2 tbsp is a good rule. Good fats are olive oil, coconut oil, avocado, nuts and nut butters. See panel for meal options.
4 Once a week, you can have a cheat meal. Not a cheat day, a cheat meal. Make life easy on yourself and have it on a Sunday evening. Cheat meals on a Friday tend to turn into cheat weekends. You can have whatever you want but make sure that you also have your balanced meal.
5 If you like fruit, stick to berries or a green apple. Portion size is a handful.
6 Drink two to three litres of water a day.
Health & Living