A SLENDER PLAN WEEKEND

Sarah, Marketing Executive at Protein World shares what her typical weekend routine looks like whilst sticking to the Slender Plan.

Saturday
I’ll start my weekend with a morning workout with a friend. I love booking in gym classes with friends as it makes it much more fun and we get to catch up at the same time. Before a 9:30am class I’ll have a pre workout drink on my way. I mix 2 yellow scoops of the Summer Fruits Pre-Workout with 200ml of water.

As it’s the weekend, I usually go out for breakfast after my workout. I try to opt for dishes that include eggs to keep me fuller for longer. Smashed avocado on rye bread with poached eggs is my favourite! Try to opt for dishes that contain veggies such as grilled mushrooms and spinach.

I tend to hit the shops on a Saturday so after a couple of hours browsing I'll get home and have a slender blend shake for lunch using my Slender Sachets in vanilla included in the Slender Plan. I’ll blend it with 400ml of almond milk, half a frozen banana and a teaspoon of cinnamon.

I'll plan an evening with friends usually out at a local restaurant. If I know I might be treating myself to glass of wine, I can plan ahead with my food choices at dinner and also throughout the day. My friends are usually happy with any type of food so I normally suggest a restaurant where I know there is something healthy on the menu. When I’m out I’ll go for something like grilled or baked fish/chicken a side of vegetables and sweet potato fries with a glass of white wine. If I'm having a curry I will have dried dishes or if it's pizza I'll have half and share the other with a friend. Restaurant portions are usually double what you need, so I just tend to be mindful of that!

Sunday Sunday morning is the only day I get to lie in so I'll get up and have a late breakfast around 11:30am. Slender Pancakes are perfect for Sunday brunch and they are so quick and easy to make. I use the weekend helper Slender Pancake sachets. It’s so nice to have the flexibility on the weekend to enjoy something different but still keep it healthy. I’ll have raspberries and Slender Syrup in maple syrup flavour on top and it’s a real treat! The pancakes keep me full into the afternoon so I don’t feel the need to snack and I'll wait until my next meal to eat again.

On Sunday’s I take a rest day from the gym and instead try to get outside and walk as much as possible. I usually see family on Sunday for a roast dinner mid-afternoon so I know I’m going to have all the trimmings including dessert!

For me this is a typical balanced weekend and by having a glass of wine and dessert I haven’t ruined my progress. I've still been enjoying my favourite foods and staying active without restricting myself or being anti-social!

Shift your focus from food to family and friends Your plans don’t have to resolve around eating and drinking. If you are meeting up with your friends and family suggest going for a walk in the park, to your favorite gym class or even some shopping instead! Having fun with your close ones, releases far more feel-good brain chemicals than food ever would. The big one…Rethink your drink Alcohol is often seen as the devil when it comes to weight loss; it's a very dense nutrient containing 7.1 cals per gram and it provides no nutritional benefit. Even moderate amounts of alcohol enhance energy intake due to the caloric content alongside its appetite-enhancing effects which often lead to those midnight trips to the kebab shop! Many alcoholic drinks are also packed with sugar. If you’re mixing your alcohol with energy or soft drinks, juices from concentrate, or even a few glasses of wine, you're giving yourself a sugar hit with each sip.

However, if you can practice some moderation with alcohol, a drink or two on occasion will not poison your body or make you irreparably fat. Try and stick to white spirits such as G&Ts, as these contain less sugar and calories. Enjoy yourself Probably the most important tip when going out; make sure you enjoy it. Don’t spoil your experience because you’re focusing on what you can and can’t eat. If you do decide to go for a slightly unhealthy option or have an alcoholic drink, then do it, enjoy it, and start again at the next meal. Life is about being healthy, happy and balanced, and we’re all entitled to a treat every now and again!