Make your own perfect meals while eating out

Sophia McDermott Drysdale food.jpg

If you are on point with your diet sometimes it is hard to find the perfect meal in the correct macros for you when eating out. I like to get a bunch of sides to make my perfect meal. I know I need a good natural protein source, a natural whole source of complex carbs, some good fats and lots of greens or veggies to get a high dose of vitamins and minerals. Eggs, curried cauliflower, avocado and sweet potato was my choice the other day when eating out. The eggs are a great source of protein, the sweet potato is a great choice of complex carbs, avocado is a great source of fat, mostly monounsaturated and the cauliflower is a good choice of veggie and adds some great flavor. You can’t go wrong from a nutritional standpoint with this plate.

Thanksgiving Special!

7 day meal plan.jpeg

How is everyone feeling the day after Thanksgiving? If you are looking for some new fresh, light and clean recipes to cleanse your body from all that holiday eating, my 7 Day Meal Plan e book is available at 30% off today and this weekend only. You can grab it here!. Simply enter the discount code: SPECIAL30 at checkout to receive your 30% of!! 

Offer ends Sunday 26th of November so get in quick so you don't miss out!!

Pre & Post Workout Meals!

Fuelling your body pre and post workout is more important than any other meal throughout your day. Many people don’t realise the role that pre and post workout meals play in the effectiveness of your workout! To break it down a little… the food you consume before your workout will affect your energy levels and your performance output throughout your workout whereas what you eat after your workout is crucial for optimizing the recovery process and replenishing your body!


Now I’m not recommending you go eat a large meal before working out to ensure you have maximum energy for your workout, all you need is a quick snack! Ideally you should try to consume your snack 30-60minutes  before but this can depend on how your body tolerates food! So experiment and see what time frame best suits your body!

Snack - banana and almond butter.jpg

Each of the snack ideas below contain some protein as well as carbs. Carbs are the fuel they are NOT the enemy!! Protein helps rebuild and repair, but also "primes the pump" to make the right amino acids available for your muscles.

Pre Workout Snack Ideas:

  • A teaspoon of peanut butter and banana
  • Greek yogurt with berries
  • Oatmeal with coconut/almond milk and fruit
  • Apple and peanut or almond butter
  • Handful of nuts and a piece of fruit



Your Post workout meal plays a vital role in refuelling your body with the nutrients it will need to repair, replenish, recover and adapt. A post workout meal should accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise
  • Reduce muscle soreness and fatigue
  • Greatly enhance overall recovery
  • Reduce cortisol levels
Berry granola parfait.jpg

Post workout meal ideas include:

  • Protein shake with a piece of fruit
  • Turkey on a ancient grain (wheat free) wrap with veggies
  • Yogurt berries parfait
  • 1 slice of ancient grain toast with 1 tablespoon of peanut butter and ½ sliced banana
  • 1 to 2 eggs with a slice of ancient grain (wheat free) toast
  • 1 rice cake with ricotta cheese and berries

The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.

If you need any more ideas on pre & post workout snacks, check out My Nutrition eBook available here or My 7 Day Meal Plan here

Tasty Treats made healthier

Sophia McDermott Drysdale FIT

We can all enjoy some tasty treats. Over the years I have found ways to make not so  healthy food, much healthier by replacing some ingredients with healthier options, eliminating some ingredients that aren't necessary and changing the way food is cooked. 

So here is my healthier version of french toast. Firstly I use sprouted grain ezekiel bread that  is bursting with  so much more nutrients than normal processed white wheat bread that has zero nutrients. Secondly I cut out more of the not so good ingredients. This recipe is so simple and so easy.  Here's how.

French Toast with Summer  Fruit. (serves 2)

2 slices of sprouted ezekiel bread

1/3 cup of sweetened almond milk

1 egg

1/3 tsp vanilla essence

1 tsp coconut oil (for cooking)

2 cups of chopped fresh summer  fruit such as mixed berries, banana or mango

powdered sugar (optional)

Mix the egg with  almond milk and vanilla essence. Soak the bread in the mixture and add to a pan coated with coconut oil. Cook the toast on one side on medium heat for about 3 minutes and then flip cooking the other side for about 3 minutes.  Repeat with the other slice of bread. Chop up the fruit and serve on top of the toast and serve with a tiny sprinkle of powdered sugar. 

My 7 Day Meal Plan - Spring into Summer is ready!!!

sophia mcdermott drysdale fit

My new e book, 7 Day Meal Plan - Spring into Summer is ready!!! I am really happy to share with you all the recipes that I enjoy year round. The book is loaded with yummy meals and snacks for you to use for 7 days as a cleanse, detox and boost as well as a guide for future use.

 One of the biggest reasons people fail with diets is because they don't eat enough and they are also stuck eating the same boring food every day. There is only so many days in a row one might be able to eat bland chicken breast and steamed broccoli. My meals and recipes are different, delicious, full of variety and goodness. I tweak normal recipes and make them healthy- making sure they still taste just as good. I change the way some recipes are cooked and exchange some ingredients for healthier options that are whole, unprocessed, free of trans fats or heavy saturated fats, refined flours, sugars, chemicals and preservatives.

Grab your copy now while the  discount is available. Only for the month of May. Type LAUNCH10 for a 10% disount!

healthy recipes on my 7 day meal plan!

Sophia MCDermott Drysdale FIT

I am so excited to be sharing with you more of my recipes in my 7 day meal plan. My e book 'Spring into Summer, SophiaFIT Body Guide' with be released on May 1st but will be available for pre order soon! All the recipes are my own and what I eat on a weekly basis!!!  If you want to stay lean but have the energy to train, this is how you should be eating. Stay tuned!

Mexican style chicken salad

Sophia mCDermott Drysdale

This is one of my favourite salads and I eat it every week. It is loaded of flavour and keeps you full. Your protein is from the seasoned chicken and your carbs are from  the corn, beans and a handful of corn chips.  I use a dash or yogurt based dressing rather than mayo to keep the fat to a minimum. Eating clean and eating salads does not have to be boring. 

For those lucky peeps doing my personalised diets these are the type of recipes you get along with your meal plan. There is lots of guidance and also lots of choices. 

Mexican Salad:
2 cups or chopped romaine lettuce
1/2 cup of chopped broccoli or cucumber
1/3 cup of chopped carrots
1/3 cup of chopped cherry tomatoes
1/3 of chopped bell peppers (any colour)
1/2 avocado
1/3 cup of canned corn
1/3 cup   of pino beans or baked beans
1/2 corn chips

1 tsp yogurt based salad dressing
1 tsp balsamic vinegar
1 tbsp olive oil
salt and pepper to taste. 
Add all the salad ingredients to a bowl except for the corn chips. Add the dressing to the salad and toss  thoroughly. Then add the corn chips and lightly mix into the salad to add some extra crunch and flavour.  * a sprinkling of cheese is optional. 
Optional: Add  4.2 ounces/120g of chicken or salmon to the salad.