Personal trainer Sophie Allen shares exactly what she eats in a day

Australian personal trainer Sophie Allen has shared an insight into what she eats in a day to maintain her toned physique and body mass.

The 32-year-old from Sydney shared a video on Instagram to inspire her 380,000 followers to eat well every day and revealed she’s not tracking calories either.

His “day on the plate” consists of home-cooked meals with a high protein, vegetable and carbohydrate content, such as pasta or rice.

Sophie starts the morning with an almond cappuccino followed by chocolate overnight protein with berry oats and salted caramel sauce.

Scroll down to watch the video

Australian personal trainer Sophie Allen (pictured) has shared exactly what she eats on a day when she doesn’t track calories

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

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

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

In the afternoon he ate two slices of rice bread, one topped with Vegemite and avocado, and the other with peanut butter, sliced ​​bananas and a drizzle of honey.

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

Drinking 2 liters daily has been found to promote smooth digestion and improve the skin’s natural glow while reducing the risk of headaches, hypertension and other stress-related pains.

‘You need to stay hydrated girls. You have to have your emotional support water bottle with you at all times,” Sophia said in the video.

In the afternoon he enjoyed two slices of rice bread: one topped with Vegemite and avocado, and the other with peanut butter, sliced ​​bananas and a drizzle of honey.

For dinner, which was her last meal of the day, Sophie made rice with egg, chicken and vegetables.

In the afternoon he enjoyed two slices of rice bread: one topped with Vegemite and avocado, and the other with peanut butter, sliced ​​bananas and a drizzle of honey (left). For dinner, which was her last meal of the day, Sophie made rice with egg, chicken and vegetables (right)

For dinner, which was her last meal of the day, Sophie made rice with egg, chicken and vegetables.

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

The recommended daily caloric intake for women is between 1,600 and 2,000 calories per day, while men need between 2,200 and 3,000 calories per day, according to Healthline.

Sophie also previously revealed that she spends around $200 a week on groceries, which usually include lean protein, fruit and vegetables, healthy fats and healthy carbohydrates.

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 Sophie’s typical weekly shopping list?

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)

* PROTEINS: Extra lean organic beef mince, prawns, barramundi, chicken breast, rump fillet, protein powder, eggs and egg whites.

* carbohydrates: Gluten-free bread, gluten-free dairy-free brioche, pita bread, rice cakes, gluten-free Weetbix, mini chocolate-dipped rice cakes, dark chocolate, sugar and low-salt ketchup.

* FRUIT AND VEGETABLES: Pineapple, bananas, pumpkin, cauliflower, zucchini, broccoli, tomatoes, basil, lettuce, blueberries and strawberries.

*HEALTHY FATS: Peanut butter, almond flour, macadamia nuts, vegan cheese.

Source: Sophie Allen

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

She said on Instagram that not only did her body change, but she also experienced “tremendous growth in her mindset.”

To lose weight, he simply reduced his calorie intake and followed the pattern consistently, increasing his daily step count and maintaining his exercise routine.

Last year, Sophie revealed how she lost six kilos in just eight weeks.  To lose weight, he simply reduced his calorie intake and followed the pattern consistently, increasing his daily step count and maintaining his exercise routine.

Last year, Sophie revealed how she lost six kilos in just eight weeks. To lose weight, he simply reduced his calorie intake and followed the pattern consistently, increasing his daily step count and maintaining his exercise routine.

She said that not only did her body change, but she also experienced “tremendous growth in her mindset.”

“Instead of sharing the basic things I did to achieve weight loss, let me tell you what I did over the past six months and five years,” she wrote on Instagram.

“For five years I trained, dieted, recovered, dieted again, recovered again, competed in a bikini competition, recovered again, dieted, recovered, a and again… and again.

“I’ve always been ‘on a diet’ or not, and when I wasn’t, I was so sick of it that I struggled to get back on properly and maintain that weight. The only consistency was that I showed up at the gym and put strong week after week.

Sophie explained that six months earlier she spent “the whole time sitting in maintenance/slight surplus feeling uncomfortable” and began to question her “identity, ability, life and self-worth”.

What are Sophie’s best tips for lasting fat loss?

1. Eat less than you burn in a day.

Sophie (pictured) shared the tips online.  Often, he opts for something like an egg white omelet to fuel his muscles

Sophie (pictured) shared the tips online. Often, he opts for something like an egg white omelet to fuel his muscles

2. Move your body more and consistently. It doesn’t always have to be a workout, but you should make sure you get 10,000 steps afterwards.

3. Track your progress (whether it’s weight on the scale, pictures, measurements, how your clothes fit, how you feel, or your strength) and make changes if things aren’t moving the way you want them to.

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

5. Don’t jump to the conclusion of a plateau before you’ve been 100% consistent for three to four weeks.

6. Eat mostly whole foods because you’ll have better energy, more satiety, and improved overall health.

7. Get plenty of sleep and make sure it’s high quality. Aim for between seven and nine hours.

8. Try to reduce stress as much as possible.

9. Have someone who knows what they’re doing write you a training and nutrition program.

Source: Soph Active Life

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