1x Bacon and Egg Bao Bun with a Mind Boost

Matcha Latte

Tabbouleh Salad with a Side of Smashed

Avo and Chilli

FRIDAYBREAKFAST LUNCH

Cycling is the perfect aerobic exerise to get the heart pumping and the muscles working. Regular cycling can reduce the risk of chronic illnesses

such as heart disease, type 2 diabetes and stroke. It can also boost your mood

and help keep your weight under control.

Switch your morning commute by tube or car and cycle to work

instead. It’s free and a great opportunity to work exercise into a

busy daily routine.

With over 1700 cycling clubs affiliated to British Cycling, there is a road cycling club to suit everyone

from beginners to regular competitiors.

The body needs a mix of protein, complex carbohydrates and vitamins in order to function properly. Balance your meals with the amout you

are exercising and don’t forget to enjoy your new lifestyle- because good resolutions taste great and feel

great too!

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You need to be doing some high intensity aerobic

activity every week, such as running, swimming and

cycling. These exercises raise heart rate and improve

our ability to cope with physical exertion as well as

aiding weight loss.

THURSDAY

LAURA KENNY’S CREATED EXCLUSIVELY FOR POD.

GET INTOWITH

SHAPE2017 EATING PLAN

Yoga can be a sociable and fun way to exercise. It can

help increase blood flow and build muscle strength to

help you get in shape.

Staying hydrated helps you to avoid overeating, and boosts your energy levels. Adults should aim for 6-8 glasses of water a day.

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Energiser Scrambled Eggs with a slice of

Multigrain Toast

BREAKFAST Moroccan Chicken Tagine Gym Bowl

Laksa Chicken Soup with a side of Pod Slaw

Luxury Fruit Salad Pot

LUNCH

SNACK DINNER Sri Lankan Dahl

Gym Bowl Immune Boost Blitz

SNACK DINNER

LOW FAT & HIGH INPROTEIN

THIAMINE AND

VITAMIN C

Important minerals for active individuals include Calcium , Phosphorous, Vitamin D, Vitamin C and magnesium.

GOOD SOURCE OF

PROTEIN

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PACKED WITH VITAMIN C

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Vitamin C Punch Blitz

Shakshuka with 2 slices of Protein Bread

Lively Lebanese Chicken Wrap

Go Green Chicken Salad & Strawberry,

Kiwi and Chia Yoghurt

Big and Juicy Fruit Pot

MONDAY WEDNESDAYBREAKFAST BREAKFAST LUNCH

SNACK

GOOD SOURCE OF

PROTEIN

DINNER

It’s time to kickstart your new year health regime!

Why not grab a friend and join your local gym?

Start off slowly and try to push yourself to

achieve more at every session.

Try a new sport like kickboxing or swimming- you’ll get

in shape and find your new favourite hobby, it’s win-win!

The NHS recommends that adults should do at least 2 hours and 30 minutes of moderate-intensity activity each week.

Taking time to relax during the day and making sure you get enough sleep will reduce stress levels.

Berry Boost Porridge with a Turmeric Latte

Sweet Potato, Coconut and Spirulina

Soup

Gym Box and Chicken Picking Pot

Salmon Asian Fusion Box with a Mango

Quinoa Yoghurt Pot

Slow Burner Salad Cacao, Pistachio & Agave Yoghurt Pot

Free Range Egg Picking Pot

TUESDAYBREAKFAST LUNCH LUNCH

SNACK SNACK

LOW IN SUGAR

DINNER DINNER

If you’re busy, try squeezing in a 5 or 10 minute mini work out in the morning or in your lunch break to help maintain fitness levels.

Vegetarians and Vegans should include plently of plant

based proteins in their diet, such as lentils, tofu, quinoa

and soy milk, especially when exercising.

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Laura has always known the importance of a balanced diet and regular exercise to reach her goals. Who better to guide you to a new you in 2017?

We know the power of a natural balanced diet and that’s exactly what Laura’s plan offers, to help you to tackle your New Year goals energised and satisfied..

Eat Well,

Laura & Pod x

Tag us @podfooduk with your New Year goal progress and let us motivate you.

GOT A DIETARY QUESTION? Let us ask our qualified nutritionist for you.

AS BRITAIN’S FOREMOST FEMALE OLYMPIC CHAMPION

For full nutritional information see POD.CO.UK

LOW IN FAT AND HIGH IN

PROTEIN

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