What I eat in a day – The Body Confidence Program

Written by Sophie

I’ve been taking part in a 8-week lifestyle programme called ‘The Body Confidence Program’. It’s all about realigning the natural rhythms of your body through diet, eating patterns and lifestyle, e.g. eating a mainly paleo diet (with all allergens removed), making sure you eat every 4 hours, finishing your last meal by 7pm and going to bed at 10.30pm.  It has been challenging and actually the lifestyle part of it has been the most challenging (eating by 7pm and in bed by 10.30pm) but now in week 6 I’m really noticing the differences, e.g. even though I’ve always drunk a lot of water I’m no longer craving it and thirsty all the time, I’m sleeping amazingly, and I’ve ‘reduced’ by 11 inches (from several different points over my body).

I don’t really change the amount of food I eat based on whether or not I’m exercising but wanted to give you an idea of how I eat on a day that I’m exercising and on a day I’m not which includes challenges of eating out and having lunch on the go as well.

Non-workout day

Awake at 6.45, stayed in bed and did a yoga nidra audio which is basically like a meditation.

Breakfast (7.30): Smoothie made from Pea protein, Almond Milk, Berries (Blueberries & Raspberries) and cinnamon

Snack (11am): 6 brazil nuts & 4 almonds

Lunch (1.45pm): Went out for a team lunch with Gracie and Pip so ordered a selection of sides to go together; sautéed mushrooms and spinach, ham hock, sweet potato and poached egg

Dinner: (6.30pm): Lamb burger salad with a tahini dressing (1 tbsp apple cider vinegar, 1 tsp tahini, 1 tsp wholegrain english mustard)

In bed by 10.35, probably asleep about 10 mins later!

I would usually have a snack in between lunch and dinner but by the time I was hungry I thought I may as well just make dinner.

Workout day

Awake at 7, had a protein shake (1 tbsp pea protein with 250ml coconut water) before going to the gym to do a weights based circuit workout (only about 25-30 mins).

Breakfast 9.30 (within 30 mins of getting home from the gym – one of the rules): Omelette made with coconut oil, spinach, 3 x eggs with a sprinkle of chilli flakes

Lunch 1.30: Out at a trade show today so brought some lamb burgers left over from last night (always make loads of these as they are so portable and great for a snack or as part of a meal).  Had it with 1/2 an avocado.

Snack 3.30pm: little pot of superseeds (about 30g), have a mini tupperware for this so just had it in my bag for when I got hungry. Love tupperware.

Dinner 6.30pm Coconut & Chicken curry with a bit of cauliflower rice (it’s important that your portions are 65% protein, 35% everything else so you shouldn’t go too heavy on the sides).

Here are some pics from other days:


  • Breakfast: Smoothie
  • Lunch: Chicken salad with tahini dressing
  • Dinner: Sautéed spinach & Asparagus


  • Breakfast: Spinach & Chilli omelette
  • Lunch: Baked salmon with leftover roast veg (actually both were leftovers from different meals)
  • Dinner: Lean beef stirfry with homemade tahini, garlic and tamari sauce