Taste’s Eat Real campaign: 7-day Kickstart Plan for 2021

If you’re feeling sluggish, never fear. You’ve celebrated your way through the festive season and now it’s time to get back on track with a seven-day eating plan.

You’ve eaten all the pud. The fridge is finally bare of Christmas and Boxing Day leftovers and all that’s left are memories of cocktails consumed on New Year’s Eve. Maybe.

If you’re feeling a little sluggish, never fear. You’ve celebrated your way through the festive season and now it’s time to get back on track and feeling great.

Nutritionist Chrissy Freer has worked with taste.com.au to develop a 7-day Kickstart Plan for 2021, as part of the recipe website’s Eat Real campaign.

“The post-Christmas period is typically a time of reflection and recalibration for the clients I see and talk with,” says Freer, who is based in Byron Bay.

“I think this will be even more amplified this year, after what has been an extremely challenging year. Usual structure (and therefore eating habits) were literally turned upside down for many.”

Healthy eating is not about deprivation, says nutritionist Chrissy Freer.

HOW DOES IT WORK?

Freer’s new seven-day healthy meal plan includes three main meals – breakfast, lunch and dinner – as well as snacks and a bonus treat.

While it might be tempting to skip the snacks, they’re essential to prevent hunger and maintain energy levels. You can mix and match the snacks and meals, but keep in mind that Freer has balanced each day with specific food combos to maximise energy and nutrition.

“Healthy eating is not about deprivation,” Freer says. “It can be delicious.”

The Kickstart Plan is designed for food lovers, and focuses on real, whole foods, rather than “diet” alternatives. Whole foods tend to be naturally higher in dietary fibre and contain good fats, to help you feel fuller for longer and reduce cravings.

Each day’s calorie intake comes to 1200 for women, and 1600 for men, although this limit should be used as a guide, Freer says.

“For those with higher energy requirements (e.g. men, younger and/or active women), or those aiming to improve their diets without weight loss, it is important to increase your intake by adding extra serves of wholegrains, increasing protein portions slightly and incorporating extra snacks as required,” she says.

Nutritionist Chrissy Freer says the meal plan focuses on balancing your plate.

LONG-TERM CHANGES

While the kickstart meal plan is designed to quickly get you back on track and initiate weight loss if required, its basic principles can be translated to supporting long-term and sustainable change, Freer says.

“The meal plan focuses on balancing your plate – that is increasing your vegetable intake (aim for at least half your plate at main meals), combined with moderate portions of wholegrains and lean protein, and of course smaller portions of healthy fats (such as EVOO, nuts, avocado),” she says. “There is also a strong focus on eating whole, minimally-processed foods. These basic concepts really are essential for long-term healthy eating habits and weight management.”

When you feel like you’ve “fallen off the wagon” – perhaps an indulgent weekend, or a few too many chocolate biscuits – it’s important not to punish yourself.

“Healthy eating is not ‘perfect eating’ – that is simply not achievable long-term,” Freer says.

SAVE TIME AND MONEY

Freer’s Kickstart meal plan not only tastes delicious but cuts down on food waste to help save you money. You’ll also find a handy shopping list for the week.

To see the full 7-day meal plan and download the shopping list, visit taste.com.au/7daykickstart

RECIPES TO KICKSTART YOUR PLAN

Ginger beef and rice salad