Frenchies Food Diary #1

Every week going forward I am going to upload a post, ideally on Sunday, as a sort of food diary entry where I’ll include my meal plan ideas for that week.I am also going to include a workout diary entry which will include my workout split, HIIT and Cardio workouts etc for the week. But I’ll upload that under the workouts tab.

So 2 days late, but better late than never, here is this week’s food entry and a rundown of how I prepped everything J


For those who checked out my snapchat story on Sunday, this is a similar run through of what went down on that. Going forward, I will upload the food prep post on Saturday, and run through it then step by step over on my snapchat on Sunday afternoons which is when I do my meal prep.

I will also include a shopping list on my snapchat for you all to screenshot.




Oats or Overnight Oats.


This breakfast can be prepared in the morning or the night before, and makes for a quick and easy cold winter’s morning breakfast which ideally can also be eaten in work/college. There is nothing like a bowl of porridge to get you fuelled for the day.



– 45g of Oats (1 ½ scoops)

– 120ml of Almond Milk/Milk/Water

– Handful of raspberries/blueberries

– Half banana

– Drizzle of honey/Sugar Free Syrup


– 1 scoop Protein powder (Optional – makes for a perfect post-workout meal, if you’re like me and get your training done before breakfast.)


If making it fresh in the morning:

1. Place oats and milk/water into a bowl. Add protein powder now if you are adding it in. Stir.

2. Place in the microwave for 3 mins, stir after 2, and reheat for another minute.

3. Top with toppings and enjoy.


For overnight oats, grab a jar.

1. Place oats and milk/water into a bowl. Add in protein powder and stir.

2. Top with Toppings

3. Leave in the fridge overnight.

4. Grab and go.

5. Optional: heat for 1-2 minutes.






Turkey and Sweet Potatoes Bolognese with Green Veg Mix


This will do for 5 portions.



– Turkey mince 700g

– Tin of chunky chopped tomatoes with mixed herbs

– Onion x 1

– Sweet Potatoe x 750g

– Courgettes x 2

– Frozen peas x bag

– Leeks x 2

– Paprika

– Salt and Pepper

– Oregano

– Garlic

– Fry Light 0% oil spray


Turkey Bolognese

1. Spray your pan with the fry light oil spray

2. Dice onions and leave simmer

3. Add in turkey mince and leave cook through

4. Add in full can of chopped tomatoes and add ½ can of water

5. Leave simmer for 10-15 mins, stirring over time

6. Add in garlic, salt, pepper, oregano and paprika to taste


Sweet Potato

1. Chop potatoes into chunky squares

2. Line a baking tray with tinfoil

3. Place sweet potato on the tray and sprinkle cayenne pepper

4. Place in oven for 35-40 minutes until soft the whole way through


Mixed Veg Mix

1. Grab a pyrex/oven proof dish

2. Chop Courgettes and leeks finally into ¼ pieces and place in dish

3. Add in half bag of frozen peas

4. Spray with 4-5 sprays of Fry Light

5. Place on shelf under sweet potato and cook for 35-40 minutes.


Divide out into 5 tupperwares, freeze 2 and keep 3 fresh. Or alternatively, place each into 3 separate Tupperware and divide out throughout the week accordingly.

Each portion should consist about 120-150g of Bolognese, 150g of Sweet Potatoe and 2-3 hearty spoons of veg.




Cod Fillets with Rice and Mixed Veg


This will make 4 portions




– 700g Cod Fillets

– 160g uncooked Basmati Rice

– Bag of Carrots

– Bag of frozen Green Beans

– 2 x packs of Aspargus

– Curry powder


Cod Fillets

1. Line baking tray with tinfoil

2. Place Fillets on tray

3. Top with Herbs

4. Place in oven and bake for 20 minutes (can be done same time as sweet potato and mixed veg)



1. Place in pot

2. Cover with water

3. Cook for 15-20mins

4. 3 mins before finish, add 2 x spoons curry powder

5. Drain



1. Cut carrots into slices

2. Place on tray beside sweet potato

3. Boil green beans



1. Remove tips

2. Place in a bowl with a little end of water

3. Cover bowl and place in microwave for 2 minutes


Divide out into 4 tupperwares, freeze 2 and keep 2 fresh. Or alternatively, place each into 4 separate Tupperware and divide out throughout the week accordingly.

Each portion should include about 150g of cod and 120-150g of cooked rice. Divide veg out accordingly, and cook more if you need to midweek.


So there you have it. A very detailed run down of my weekly food prep that hopefully is easy to follow. The macro’s/portions here are very basic, you can of course change them up to fit your own macro’s, appetites etc.

If you are looking for guidance or looking for more details on what your own personal macro’s should be, then do get in touch. Click the coaching tab, limited online coaching spaces left.

Happy cooking,

Sophs xx






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