THE LAURA TROTT EATIng PLAn - POD FOOD · PDF fileFRESH FOOD FAST · SERIOUS COFFEE POD.CO.UK THE LAURA TROTT EATIng PLAn Created exClusively with pod for both amateur and Competitive

FRESH FOOD FAST · SERIOUS COFFEE

POD.CO.UK

THE LAURA TROTT EATIng PLAnCreated exClusively with pod for both amateur and Competitive CyClists

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY(NON POD FOOD)

SUNDAY(NON POD FOOD)

BREAKFAST superfood scrambled egg with wholegrain toast

see pod.co.uk for ingredients

energiser scrambled egg with wholegrain toast


scrambled egg with smoked salmon + super seeds with wholegrain toast



turkish scrambled egg with wholegrain toast


Goats cheese and spinach omelette

smoked salmon fillet with asparagus and a poached egg

SNACK 4 tbsp low fat plain live yogurt + small banana + tsp linseed

4 tbsp low fat plain live yogurt + 3 tbsp blueberries + tsp pumpkin seeds

4 tbsp low fat plain live yogurt + 3 tbsp raspberries + tsp chia seeds

4 tbsp low fat plain live yogurt + 3 tbsp blueberries + tsp pumpkin seeds

4 tbsp low fat plain live yogurt + small banana + tsp linseed seeds

apple + handful of almonds

fresh smoothie of apple, spinach, ginger, mango, kale and apple juice.

LUNCH salmon detox box (salmon and avocado box)


slow burner chicken salad


pod slaw and avocado salad with a falafel picking pot


pod tabbouleh chicken salad


shredded pork & pod slaw salad


Grilled king prawns, mixed leaf salad, ½ avocado, pumpkin seeds, low fat dressing

tuna and sweet potato salad.

SNACK 14 almonds + 4 dried apricots

4 brazil nuts + small handful of raisins

10 cashew nuts + 4 dried apricots

4 walnuts + small handful of raisins

14 almonds + 4 dried apricots

laura’s favourite sweet snack: ohso Chocolate

Celery, cucumber + hummus

2 boiled eggs

DINNER Chicken, lentil and spinach curry served with quinoa

Crab, cherry tomato and chilli whole grain spaghetti

prawn and green bean stir fry served with quinoa

Chili con carne (turkey mince) with cauliflower rice

tuna steak, sweet potato wedges, spinach and broccoli

baked sweet potato or rice with a chicken breast grilled in Cajun spices

mixed roasted veg, quinoa, parsley

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THE LAURA TROTT EATIng PLAn FOR DAILY COMMUTER CYCLISTS

this plan is ideal for people taking daily, moderate exercise such as cycling to and from work. on average, your commute will be 20-30 minutes across fairly flat terrain. this plan prioritises balanced and sustained energy and avoids fatigue. therefore, it is high in protein and slow-release carbohydrates as well as iron-rich foods such as spinach, cashews and lentils to help avoid fatigue throughout the day. to keep blood sugar consistent, laura will snack on bananas and milk but very rarely have sweet treats.

this plan also aims to aid sleep, and allow plenty of energy left over at the end of the day to help you pedal your way home after an intense day of work. the weekend is made up of lean foods to fuel moderate exercise.

Pod’s full menu complete with nutritional information can be found can be found at pod.co.uk

TURKISH SCRAMbLED EggS SALMOn DETOx bOx

SHREDDED PORK & POD SLAw SALAD@podfooduk

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY(NON POD FOOD)

SUNDAY(NON POD FOOD)

BREAKFAST berry boost porridge(regular)


scrambled egg with smoked salmon + super seeds with wholegrain toast

porridge with banana and pumpkin seed topping (regular)


porridge with sultana and pumpkin seed topping (regular)




porridge with raspberries and honey + protein (optional)

scrambled eggs with spinach, salmon and pumpkin seeds on wholegrain toast

SNACK 1/3 pod nutty nibble pot

4 tbsp low fat plain live yogurt + small banana + tsp pumpkin seeds

free-range egg picking pot

4 tbsp low fat plain live yogurt + small banana + tsp linseed seeds

Glass of milk fruit salad 1x banana

LUNCH Gym box + chicken pot


balinese chicken wrap + miso noodle vegetable soup


Chicken slow burner salad + salmon nori roll


mozzarella, avocado & sun blush tomato baguette + tabbouleh side salad


thai red Chicken Curry hot pod


salmon, roasted mediterranean vegetables with quinoa

venison steak, sweet potato and mixed green veg

SNACK supergreen detox blitz


Glass of milk

laura’s favourite sweet snack: ohso Chocolate

mango superfood pot


1x banana


vitamin hit blitz low fat cream cheese on wholegrain crackers

Carrot, sugar snap peas with hummus

DINNER baked sweet potato or rice with a chicken breast grilled in Cajun spices

Chicken and vegetable stir fry

Grilled tiger prawns with roasted mediterranean vegetables and spinach

peri peri chicken salad

venison steak and large mixed salad

turkey fajita beef steak with quinoa salad

THE LAURA TROTT EATIng PLAn FOR COMPETIng CYCLISTS

this plan is about fuelling your body with energy early on in the day, and protein and micro-nutrients later in the day to recover from training. imperative is the equal balance of all food groups to ensure you are nourishing muscles, providing energy, and feeding cells with essential vitamins and minerals. whole, natural ingredients are fundamental. each main meal is packed with omega 3 rich fish, antioxidants and b vitamins plus protein for satiety and slow-release carbohydrates to fill you up release energy at exactly the right moment. this plan is higher in carbs than the previous plan, to feed a higher energy output. in general laura sticks to low fat produce, such as beef steak, chicken and prawns. she will snack on milk and bananas when on the move, to make sure her blood sugar remains constant. in general, sweet snacks are a no go, but if laura needs to satisfy a craving, she will occasionally reach for an ohso chocolate bar.

note, if you are balancing high level competition with a stressful job, you need to pack in the stress busting foods like brazil nuts, avocado and salmon, and make sure you are always hydrated with 3-4 litres of eater each day.

depending on your exercise routine, you will need to increase and decrease the portion sizes as necessary, per day and week.

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bERRY bOOST PORRIDgE

SUPERFOOD SCRAMbLED

EggS

VITAMIn HIT bLITZ

Pod’s full menu complete with nutritional information can be found can be found at pod.co.uk

@podfooduk

EnERgISER SCRAMbLED EggS

inGredients: two free range eggs, mozzarella, basil, sun blushed tomatoes, avocado chunks and a slice of toasted malted brown bread.

340 kcals, 20.4g protein, 7g sat fat

this recipe is a pod classic, enjoyed by hundreds of londoners every day. the mozzarella and tomatoes provide an extra protein boost while the avocado offers potassium to help repair muscles while keeping your blood pressure stable. sprinkle with a little pepper to serve.

SLOw bURnER CHICKEn SALADinGredients: Chicken, soft crumbly cheese (such as feta), cucumber, peas, pearl barley, lentils, carrot, kale, leek, mixed leaves, edamame beans, pistachio, mint, turmeric & red chilli with a sweet chilli & sesame dressing.

370 kcals, 25.3g protein, 5.9g sat fat

one of pod’s hero salads, this one is bursting with flavour, texture and colour. with a lean chicken topping, the balance of carbs, fat and vegetables is perfectly put together to see you through to dinner.

SALMOn nORI wRAPSinGredients: smoked salmon, umeboshi (plum pickle), sesame paste, cucumber, red cabbage, pickled ginger, spinach and a crunchy side salad of edamame, peas, carrot, chilli and coriander, with a tamari dressing for dipping.

191 kcals, 23.4g protein, 1.1g sat fat

these soft sheets of seaweed goodness wrap around salmon and crunchy veg for an abundance of vitamins and minerals that virtually zeros on fat, for a lighter eat. without the carb heavy rice or grain, it’s a low cal and refreshing 2 of your 5 a day.

at pod, our vibrant menu changes every season to keep it fresh, healthy and exciting. each dish is developed by our team of passionate foodies, packed with nutrition and flavour. all hot food is served to order. the produce used to make our salads and baguettes is delivered fresh every morning to each of our 23 pod kitchens, where they;re ready to be chopped, mixed and tossed in front of your very eyes. view our full menu at pod.co.uk. or, get in touch at [email protected] with your curiosities about our team and our delicious dishes. Can’t make it down to pod? order any of our food plus a huge range of freshly made platters at pod.co.uk/delivers. love, pod.

@podfoodukSLOw bURnER CHICKEn SALAD

THE LAURA TROTT EATIng PLAn - POD FOOD · PDF fileFRESH FOOD FAST · SERIOUS COFFEE POD.CO.UK THE LAURA TROTT EATIng PLAn Created exClusively with pod for both amateur and Competitive

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