My Day on a Plate: Luke Hines

Author, functional nutritionist and TV host Luke Hines, 36, shares his day on a plate.

Luke Hines.Credit:Mark Roper

4am Before my early-morning workout I have a double-shot espresso and a “healthy Snickers”,
from a recipe in my new book. It’s made with raw cacao and peanut butter and provides me with
a really good source of energy.

6am Post-workout, a plant-based protein powder blended with banana, blueberries, avocado and hemp seeds.

8am A slice of gluten-free toast with a couple of fried eggs and avocado, topped with extra virgin olive oil.

3pm I don’t crave a big lunch, so snack on a beef bone broth with a handful of nuts and seeds.

6pm I am so ready for dinner. Tonight is roast pumpkin and a home-made butter chicken curry made with lots of bone broth, spices and chilli.

Dr Joanna McMillan says …

Top marks for … Having the coffee instead of a commercial pre-workout mix that often has added colours, sweeteners and other undesirable ingredients. It’s the caffeine that’s most effective on improving your ability to train hard. The peanut butter bar provides healthy fats, but they won’t do much good prior to a workout. Fat slows down stomach-emptying and takes a while to absorb and become fuel for the body. Any fat burned during exercise will come from body stores.

If you keep eating like this you’ll … Control hunger with all those healthy fats. However, you’re falling short on vegies. Chlorophyll-rich leafy greens are absent from this day. They’re protective and seem to be especially important when eating meat.

Why don’t you try … Increasing the diversity of vegies you consume and ensuring you get a minimum of five serves a day. Add wilted spinach or rocket to your eggs and a greater quantity and variety of vegetables, especially greens, to your curry.

Luke Hines’ new book, The Fast Low-Carb Kickstart Plan (Macmillan), is out now.

This article appears in Sunday Life magazine within the Sun-Herald and the Sunday Age on sale February 2.

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