BP’s Food for Thought
Not a diet. Not a punishment. Just a strong, simple food model for women who now strength train, feel the body changing, and wants to see how good they can get their health.
The Pampy Pitch
You’ve already done the hard part — you’ve trained consistently for a year. That changes the body, but more importantly, it changes the brain.
This next layer is about feeding the body you’ve built. Lean protein first. Loads of colourful veg. Healthy fats. Minimal bread and starch. Real flavour from herbs, spices, lemon, garlic, cream, olive oil and proper cooking — not fake packet flavour designed to make the brain chase more.
The goal is simple: surround yourself with real whole food and let your appetite, energy, shape and training response start talking honestly again.
🥩 Protein First
Protein supports muscle, recovery, shape, appetite control and strength training adaptation.
🥦 Veg Volume
Veg gives fibre, minerals, gut support, chewing volume and colour without the heavy starch load.
🥑 Healthy Fats
Olive oil, avocado, eggs, nuts, salmon and cream can make real food satisfying and sustainable.
Core Rule
Avoid highly processed foods that are engineered to change flavour, colour, smell, texture, volume and shelf life. These foods can confuse natural appetite signals and make it harder to find the right food volume for you on this day.
7-Day Example Food Model
This is not a strict meal plan. It is a model. Practice it for a few weeks and notice energy, appetite, mood, training recovery, waistline, sleep and confidence.
Flavour Without the Fake Stuff
- Lemon + olive oil + sea salt over chicken, fish or salad.
- Garlic butter on steak, prawns, mushrooms or greens.
- Greek yoghurt + lemon + dill as a sauce for lamb, chicken or salmon.
- Cream + mustard + cracked pepper with chicken and mushrooms.
- Smoked paprika + cumin + chilli for mince, steak strips or roast veg.
- Fresh herbs — parsley, basil, coriander, mint, rosemary, thyme.
- Avocado + lime + salt as a quick side sauce.
- Bone broth or stock to lift soups, mince and slow-cooked meals.
💧 Hydration
Warm water can be easier to sip in Cooma/Berridale cold. Try lemon and a tiny pinch of bicarb occasionally if it agrees with you.
☕ Coffee & Tea
Coffee and tea are fine. Keep them simple. Avoid turning them into dessert drinks.
🚫 Sports Food?
Unless you’re training like an Olympic athlete, you probably don’t need sports gels, bars, powders and sugar drinks.
Creatine Note
Creatine monohydrate is one of the few supplements that genuinely makes sense for a strength-training adult. A common daily practice is around 5g per day. It may support strength, muscle function and training quality. Keep it simple, consistent, and check with a GP if there are kidney concerns, medications or medical conditions.
What You May Notice
- More stable appetite across the day.
- Better training recovery and strength progression.
- Less snack hunting and fewer afternoon crashes.
- Improved body shape from supporting lean muscle.
- Clearer thinking around food volume — hungry, satisfied, done.
- A stronger sense of “I’m looking after myself properly now.”
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