Developed by Tony Findlay, Global Health Warrior
Tony's seven-day nutrient-dense diet will ensure you're getting adequate amounts of vitamins and minerals while delivering the results you desire. Tony's had great results with his clients on this diet and exercise regime. In just four weeks, one client lost 5cm off her waist and 6cm off her hips!
The eating plan
I have worked with clients for the past 15 years, creating eating and exercise plans, involving the expert advice of some of the world's leading dieticians and nutritionists.
My goal is to try to find a way to encourage people to eat nutrient-dense foods. This means foods that are less processed, or better still, aren't processed at all. The reality of most people's lives is that we are time-poor and struggle to place value on home cooking, especially when fast food options are better marketed and cost less.
Research shows that certain conditions such as obesity, type 2 diabetes, hypertension and some cancers can, to some extent, be preventable if your health is improved. This means you get to play a key role in your own health, which is heavily influenced by your nutritional intake.
The basics
Focus on multiple colours on your plate to ensure you get a high level of nutrients through quality foods. By doing this, you are aiming to achieve the best level of quality nutrition from vitamins, minerals and other essential elements such as phytonutrients and antioxidants, directly from foods that come from the earth.
The rules are simple:
- Aim for at least three colours on your plate.
- Eat every three to four hours as this will assist to maintain blood glucose (energy) levels.
- Add a protein to your meal and ensure that it's as lean as possible (supporting the immune system)
Day one: Monday
- Breakfast: morning energy shake (recipe below).
- Snack: one piece of fruit (green apple or a cup of mixed berries).
- Lunch: chicken breast (shredded) and salad contents on pita bread (whole wheat).
- Snack: afternoon energy shake (same as morning but no fruit added).
- Pre-dinner exercise: cardio conditioning.
- Dinner: piece of salmon with one cup of steamed vegetables.
Day two: Tuesday
- Breakfast: one cup wholegrain cereal and 250ml of low fat/no fat milk.
- Snack: handful of almonds (or crush and add to some low fat yoghurt).
- Lunch: wholegrain roll with tuna (in water) and salad contents.
- Snack: one cup of vegetable juice.
- Dinner: piece of lean protein (steak or fish or tofu) with cup of salad or vegetables.
Day three: Wednesday
- Breakfast: morning energy shake (recipe below).
- Snack: mixed fruit salad.
- Lunch: California rolls or sushi (four to six pieces).
- Snack: one piece of chopped fruit (apple or handful of sultanas) with tablespoon of low-fat yoghurt.
- Pre-dinner exercise: lean muscle conditioning.
- Dinner: lean piece of protein (lamb or beef or tofu) with two cups of vegetables.
Day four: Thursday
- Breakfast: one cup cereal (fibre enriched) and 250ml of low-fat/no-fat milk.
- Snack: mixed berries and low-fat yoghurt.
- Lunch: chicken and salad sandwich (whole wheat).
- Snack: one cup of vegetable juice.
- Dinner: piece of white fish (such as whiting) with steamed vegetables.
Day Five: Friday
- Breakfast: morning energy shake.
- Snack: rice cakes with peanut butter.
- Lunch: brown rice sushi (four to six pieces).
- Snack: afternoon energy shake (same as morning but no fruit added).
- Dinner: homemade pizza (recipe below).
Day six: Saturday
- On waking: glass of water and lemon.
- Pre-breakfast exercise: combination cardio and lean muscle conditioning.
- Breakfast: morning energy shake.
- Snack: none required due to later breakfast.
- Lunch: fresh vegetable soup (option: add a protein source such as chicken).
- Snack: banana or apple.
- Dinner: piece of white fish with small amount of brown or wild rice, one cup of steamed broccoli and cauliflower.
Day seven: Sunday
- Pre-breakfast exercise: family-based fun, which could include a fun run, walking, bike riding, etc.
- Breakfast: eggwhite omelette with tomato, mushroom, green capsicum, ham or bacon.
- Snack: none required due to later breakfast.
- Lunch: meat and vegetable casserole (also great for leftovers).
- Snack: diced fruit and low-fat yoghurt.
- Dinner: grilled salmon and steamed vegetables.
Tony's energy shake
This is a great way to meet the goal of getting in nutrients and feeling energetic for up to three hours.
- 100ml of water
- 250ml (or 4oz) of low-fat/no-fat milk
- half cup of blueberries (or any other berry you like)
- two scoops of protein powder of choice
Note: adding ice will increase the consistency and make it thicker.
Homemade healthy pizza
You can also make this a vegetarian pizza by leaving out the ham.
Ingredients
- 250g of lite ham (or alternate protein option for vegetarians)
- small punnet mushrooms
- 1 to 2 capsicums
- small cup of low-fat cheese
- jar of tomato paste (add to the base for taste)
- 2 to 4 slices of Lebanese or pita bread
Method
- Chop up light ham into small strips.
- Chop up capsicum and mushroom into small thin slices.
- Place all ingredients into a non-stick pan and brown for a few minutes.
- Preheat grill to toast pita bread.
- Lightly spray bread with some oil and place under the grill for short period of time to toast.
- Take out the toasted bases and spread with tomato paste.
- Add the low-fat cheese (small handful).
- Take all the cooked ingredients and liberally spread over the base.
Tony Findlay has been involved with the global fitness and health industry for over 20 years, training clients and running his own personal training studio. He's also the co-creator / co-host of a kids fitness TV show on Channel 9 and was the Creative Producer and Director of the
Body Mechanic — childhood obesity project. He now works and supervises with the PT Department at V Club in Sydney.
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