How to hit 80g protein and 5 fruit & veg every day

Healthy eating doesn’t need to be over complicated.

Protein is super important for keeping you feeling full but also for building and repairing muscle, especially in older age; protein is going to be a big part of being a strong fit female!

Fruit and vegetables help bulk out meals and provide loads of fibre and nutrients we need to stay healthy.

If you’re having 3 meals and 2 snacks every day just make sure you include 1 portion of fruit or veg at every meal and snack …that’s your 5 a day nailed! 

A rule I set for myself is whatever I’m having – even if its a protein bar, has to come with a side of fruit or veg, so a protein bar AND an orange, or a chocolate bar AND a kiwi, or yoghurt and granola with frozen berries. Adding in fruit helps bulk up the snack and will help you feel fuller for longer get another of your 5 a day ticked off.

For protein… try this… if you’re using MyFitnessPal or NutraCheck add in your protein for the day, so perhaps a high protein yoghurt for breakfast, tuna sandwich for lunch and roast chicken for dinner, this will probably be around the 60g-70g – then go back and either increase your protein serving size for example… 1 tin of tuna instead of half, or 120g cooked chicken instead of 100g OR add in extra protein sources – this could be as simple as adding in a protein shake for 25g protein!.

Whatever your current health and fitness goal is there’s no getting around it – protein, fruit and veg are going to be a big part of your nutrition plan. 

My top tip is to get experimenting, if you hate chicken… try a another meat or a high-protein veggie alternative, if you cannot stand peppers then have carrots or squash or courgette,, if you hate boiled broccoli then try air frying it – they way you cook and season veggies has a huge impact, so mix things up!