When it comes to training and diet, I always think of the quote “you can never out train a poor diet”. What you are putting into your body is a major factor in what it could look and feel like. If you are wanting to have a “6 pack” you WILL need to have a good diet. Diet is such a big topic and there are so many different ‘diets’ or ways of eating out there (I don't even like using the term 'diet' as it has so many negative connotations for lots of people). In this post I will show you the approach has worked wonders for me. I would encourage you to read it and see what you think and make a decision on whether you would like to try it or not. As I said, there are lots of different approaches out there, this is simply one approach.
Over the last year I have followed the eating plan designed by ‘The Robards Method’ and follow what they call the 7-2-1 philosophy. Continue reading to see what it is all about.
Over the last year I have followed the eating plan designed by ‘The Robards Method’ and follow what they call the 7-2-1 philosophy. Continue reading to see what it is all about.
This 7-2-1 philosophy was designed by Tim Robards to help you upgrade the quality of your eating habits, without drastic elimination diets and calorie counting. The 'no elimination and no calorie counting' aspect is what interested me at the start.
According to their website, “7-2-1 is a sustainable way of eating, one that doesn’t avoid any food groups. It is not a diet, it’s a redesign of your eating habits to help improve your lifestyle. It is both sensible and realistic, designed with real life in mind”.
The 7-2-1 breaks your eating down like this, 70% of the time you eat Super Clean, 20% of the time you eat Sensible and 10% of the time you eat Relaxed. It is worked out on 3 main meals a day (making a total of 21 meals in a week) plus 1 main snack a day (7 in total). Lets look at what this means:
70% Super Clean
These meals have a balance of protein with carbohydrates from salad and vegetables, and good anti-inflammatory fats. 15 meals and 5 snacks fall into this category per week.
Breakfast example: Feta Scrambled eggs or Mediterranean breakfast plate or a smoothie
Lunch example: Greek lamb salad or poached chicken summer salad
Dinner example: Cashew ginger stir fry (no rice) or Raw energy salad with steak (my favorite)
20% Sensible
These meals are the same as the Super Clean but you can get some carbohydrates from grains. 4 meals fall into this category each week. 1 snack can also incorporate grains as well.
Breakfast example: Homemade museli or porridge
Lunch example: Minted lamb tortilla with spring greens
Dinner example: Healthy Spag bowl (this could be made with zucchini spaghetti using a spiralizer to make it a 70% meal as well).
10% Relaxed
This is where you get to choose whatever you like, no restrictions twice a week. 1 snack can also be relaxed per week.
Healthy snacks can be things like homemade Tamari roasted nuts (my favorite), carrot sticks with homemade hummus, fruit etc.
Is it sustainable?
I have been following this approach for the last year, and from my experience it has worked wonders for me. Being able to sustain it for 1 year also shows that it is something that you can do long term. The key thing I like about it is that you can still have those things you like that may not be the best for you. You just don’t have them all the time. It’s all about moderation.
I would encourage you to check out their website or the 721 cookbook. We still use this book just about every day (There is a FREE one-day meal plan available through their website linked above)
Over the course of the next few weeks I will share a few of my families favorite go-to recipes and snacks.
NOTE: Remember this is one approach to eating. There are heaps out there. Just find something that works well for you and you could sustain and possibly do long term. This is where you will get the most benefit.
No matter what approach you choose, I think the key is to cut down on sugar and processed foods as much as possible, but you still need to treat yourself occasionally. You deserve it :)
According to their website, “7-2-1 is a sustainable way of eating, one that doesn’t avoid any food groups. It is not a diet, it’s a redesign of your eating habits to help improve your lifestyle. It is both sensible and realistic, designed with real life in mind”.
The 7-2-1 breaks your eating down like this, 70% of the time you eat Super Clean, 20% of the time you eat Sensible and 10% of the time you eat Relaxed. It is worked out on 3 main meals a day (making a total of 21 meals in a week) plus 1 main snack a day (7 in total). Lets look at what this means:
70% Super Clean
These meals have a balance of protein with carbohydrates from salad and vegetables, and good anti-inflammatory fats. 15 meals and 5 snacks fall into this category per week.
Breakfast example: Feta Scrambled eggs or Mediterranean breakfast plate or a smoothie
Lunch example: Greek lamb salad or poached chicken summer salad
Dinner example: Cashew ginger stir fry (no rice) or Raw energy salad with steak (my favorite)
20% Sensible
These meals are the same as the Super Clean but you can get some carbohydrates from grains. 4 meals fall into this category each week. 1 snack can also incorporate grains as well.
Breakfast example: Homemade museli or porridge
Lunch example: Minted lamb tortilla with spring greens
Dinner example: Healthy Spag bowl (this could be made with zucchini spaghetti using a spiralizer to make it a 70% meal as well).
10% Relaxed
This is where you get to choose whatever you like, no restrictions twice a week. 1 snack can also be relaxed per week.
Healthy snacks can be things like homemade Tamari roasted nuts (my favorite), carrot sticks with homemade hummus, fruit etc.
Is it sustainable?
I have been following this approach for the last year, and from my experience it has worked wonders for me. Being able to sustain it for 1 year also shows that it is something that you can do long term. The key thing I like about it is that you can still have those things you like that may not be the best for you. You just don’t have them all the time. It’s all about moderation.
I would encourage you to check out their website or the 721 cookbook. We still use this book just about every day (There is a FREE one-day meal plan available through their website linked above)
Over the course of the next few weeks I will share a few of my families favorite go-to recipes and snacks.
NOTE: Remember this is one approach to eating. There are heaps out there. Just find something that works well for you and you could sustain and possibly do long term. This is where you will get the most benefit.
No matter what approach you choose, I think the key is to cut down on sugar and processed foods as much as possible, but you still need to treat yourself occasionally. You deserve it :)
One of our favorite recipes - Super-C Salad
This is one of our go to recipes from the 721 cookbook. We normally have this once a week. It is quick to make and super tasty. If you make extra it is also great for lunch the next day.
Ingredients (serves 1)
1x 125g chicken breast
1 x large carrot, grated
1/4 cup desiccated coconut
1/2 cup natural cashews
1/2 teaspoon ground coriander
1/2 cup coriander leaves
Lemon Dressing
juice of 1 lemon
1 Tbsp extra virgin olive oil
1/2 teaspoon honey
salt and pepper to taste
Method
As you can see, this is healthy, super easy to make but also really tasty. Give it a go and see what you think.
This is one of our go to recipes from the 721 cookbook. We normally have this once a week. It is quick to make and super tasty. If you make extra it is also great for lunch the next day.
Ingredients (serves 1)
1x 125g chicken breast
1 x large carrot, grated
1/4 cup desiccated coconut
1/2 cup natural cashews
1/2 teaspoon ground coriander
1/2 cup coriander leaves
Lemon Dressing
juice of 1 lemon
1 Tbsp extra virgin olive oil
1/2 teaspoon honey
salt and pepper to taste
Method
- Place the chicken breast in a medium saucepan and cover with water. Cover and bring to the boil, then remove from the heat and leave to cool completely with the lid on. (This is for poached chicken, we have also made this by cooking the chicken on the BBQ, pan and in the oven).
- Combine the carrot, coconut, cashews, ground coriander and coriander leaves in a bowl.
- Shred the cooked chicken and mix through the salad.
- Make the dressing by whisking together all the ingredients in a small bowl. Pour over the salad and serve.
As you can see, this is healthy, super easy to make but also really tasty. Give it a go and see what you think.
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