Welcome to the first day of our 14 day kickstart. Let's get started.

A popular goal I get asked about when people come on board my coaching programme is wanting to know what a healthy diet is.

This is great, I love when it comes up. I know how important it is to eat a nutritious diet at all stages of life, but especially as we start push into our 30s, 40s and 50s.

Eating the right food helps us look and feel our best, we can maintain a stable, healthy weight, and along with exercise pushes back against the effects of ageing.

There are many ways you can do this, and I’m going to show some guidelines.

If you’re on social media, you’ll often see ‘the big secret’. Things like a keto diet, or the carnivore diet, or any number of fads which have come and gone across the years.

I’m going to let you in on a secret myself. There are hundreds, if not thousands of universities and institutions across the world who are researching and at the forefront of nutrition science. They lead the way and inform governments and world bodies on what healthy eating really is.

Do you think the guy on Instagram who only eats meat knows more than the nutritional science department at any major university in the world?

These ‘secret’ style diets are a selling tool designed to separate you from your money. It plays on human emotion, to be ‘in the know’ compared to other people. To feel smarter.

Don’t fall for it.

The reality is that healthy eating guidelines are quite straightforward and not a sexy sell for social media.

Look at the following images from the food safety authority of Ireland to see what your day-to-day nutrition should be based on. These guidelines are replicated in a similar way from other major nutritional bodies across the globe.

To get you started I have added a download for you. My High Protein Recipe Pack has 16 very tasty high protein meals for you to try. These recipes support a nutrient dense diet and will help you squeeze as much progress out of your training as possible too.

Download the recipe packs and cook one of the meals at some stage over the 14 days.

This task will hopefully introduce you to a delicious, healthy meal that you may not have tried before. Even if it is something you’ve had, you’ll get a good understanding of what a portion size is and the energy value (calories). We can eat healthy, tasty food, but understanding where it fits in within a typical day is the bigger piece of the puzzle.

Let me know which one you pick, and I would love it if you mailed me on a picture and feedback of how it turned out.

If you tap or click on the image below it will take you to the download.

That's it for our first main day. I hope this sheds light on what a healthy diet mostly consists of. You can see you've lots of scope to pick meals and recipes from different food groups, and how much you should be aiming for.

My online coaching programme has a full library of 100s of recipes similar to what you've just received in your High Protein pack. We work closely on structuring our nutrition to help reach those body goals and to look after our health as well. 

I'll catch you again tomorrow.

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TASK - track sleep for the rest of the challenge.