Niomi Smart - Eat Smart: What to Eat in a Day – Every Day

Australia HarperCollins Publishers (Australia) Pty. Ltd. Level 13, 201 Elizabeth Street Sydney, NSW 2000, Australia http://www.harpercollins.com.au Canada HarperCollins Canada 2 Bloor Street East - 20th Floor Toronto, ON, M4W, 1A8, Canada http://www.harpercollins.ca New Zealand HarperCollins Publishers (New Zealand) Limited P.O. Box 1 Auckland, New Zealand http://www.harpercollins.co.nz United Kingdom HarperCollins Publishers Ltd. 1 London Bridge Street London SE1 9GF http://www.harpercollins.co.uk United States HarperCollins Publishers Inc. 195 Broadway New York, NY 10007 http://www.harpercollins.com There are many people in my life who have made this book possible some who have been there my whole life and some who have only been around a short while but have nonetheless made a huge impact.

Ill start with Gleam, the team that manages me but has become like family over the years. Dom, thank you for having faith in me from the beginning and for seeing through my crazy vision to one day have my very own cookbook, and for helping to turn that into a reality. Youve always made me feel like anything is possible. Amy, I really dont know where Id be without you! Thank you for being there and guiding me through all the incredible projects and opportunities that have emerged over our time working together, and for also being a friend. Bronagh, thank you for always having a smile on your face and for somehow always being happy! You really do brighten even the most stressful situations. Also thank you to Abigail for being my holy grail on anything book related ...

You are the coolest bookworm I know and I appreciate your invaluable knowledge! Thank you to my wonderful publisher, HarperCollins. Grace, from the day we had our initial meeting I knew you could see my vision of Eat Smart. Thank you for listening and for helping me bring it to life. A huge thank you to Isabel, Lucy, Heike and Orlando for all being an absolute pleasure to work with. Thank you to Tabbi and Alex for spending hours and hours in my kitchen helping me make these recipes and for washing up the mountains of dishes that accumulated in a matter of seconds you were an absolute godsend and you have no idea how much easier you have made the whole process. Thank you for getting me through it. My family have always been incredibly supportive of me; whether its a minor project Im working on or major life decisions, theyre always there.

Thank you, Mum, Paul, Grandma, Ian and the rest of my wonderful family. And a special appreciation to my mum for always being at the other end of the phone to give me advice whenever I need her. I love you all so much! I must also mention Marcus, who has been in my life since we were 11. From your passion for health and fitness to your entrepreneurial focus, you never fail to inspire me. I owe so much of who I am today to you, so thank you. Thank you to all of the wonderful brands that have supplied the clothes worn throughout the book Ralph Lauren, ASOS, Sweaty Betty, Marks & Spencer, Dune, Topshop, & Other Stories, Tommy Hilfiger, maje, Keds and Nike.

And finally, thank you to my audience. Frankly, without you this book wouldnt be in your hands its all because you subscribe to me, follow me on social media and watch my videos. My thank you to you is this book, full of recipes that I have put my heart and soul into. I really hope you can tell from making my food how much love has gone into it. What I eat varies depending on what Im doing. Im usually running around between meetings, filming and editing videos during the day, then going to events in the evenings.

What I eat is also hugely reflective of whether or not Im doing something active if Im going for a run I tend to stick to carb-heavy meals and snacks throughout the day to keep my energy levels high, whereas if Im strength training I focus on taking in more protein. When Im not exercising at all, I dont need the extra energy that carbs provide and my body doesnt crave these kinds of foods. On top of the juices and smoothies that I have listed below, I also drink about 2 litres of water throughout the whole day, every day. Its important to be constantly sipping slowly rather than drinking a whole glass within a couple of minutes! This way you keep your body efficiently hydrated.

WEEKEND Workout Day

9:30am	DRINK/
10:00am	BREAKFAST/
11:30am	Run
1:00pm	AFTERNOON JUICE/
2:00pm	LUNCH/
4:00pm	AFTERNOON SNACK/
8:30pm	DINNER/
9:00pm	TREAT/

WEEKEND Chill Day

10:30am	DRINK/
12:00pm	BRUNCH/
4:00pm	AFTERNOON SNACK/
8:30pm	DINNER/
9:00pm	TREAT/

WEEKDAY Cardio Workout

7:00am	BREAKFAST/
8:00am	Run
10:00am	POST-WORKOUT SMOOTHIE/
1:30pm	LUNCH/
4:00pm	AFTERNOON SNACK/
7:30pm	DINNER/
8:30pm	TREAT/

WEEKDAY Non-Workout

7:30am	BREAKFAST/ with unsweetened almond milk + berries
11:00am	LATE-MORNING SNACK/
1:00pm	LUNCH/
3:30pm	AFTERNOON SNACK/ with raw carrot and celery sticks
7:30pm	DINNER/

WEEKDAY Strength Workout

7:00am	BREAKFAST/
8:00am	1-hour gym strength workout
9:30am	POST-WORKOUT SNACK/
11:30am	MID-MORNING SNACK/
1:30pm	LUNCH/
4:00pm	AFTERNOON SNACK/
7:00pm	DINNER/

I first discovered smoothie bowls in LA at a quirky cafe called Juice Generation and the best Ive ever tasted were in Bali. Serves 2 Ingredients 3 frozen bananas, peeled 50g ( cup) fresh or frozen blueberries, raspberries and blackberries 125ml ( cup) unsweetened almond milk 2 tbsp aa powder 2 tbsp maca powder (optional) Serves 2 Ingredients 3 frozen bananas, peeled, chopped 1 tbsp raw cacao powder 1 tbsp chia seeds 1 tbsp lucuma powder (optional) 125ml ( cup) unsweetened almond milk Serves 2 Ingredients a large handful of spinach 100g ( cup) frozen mango chunks 100g ( cup) frozen pineapple chunks cucumber 60ml ( cup) coconut water, plus extra if needed 2 ice cubes 1 tsp baobab powder (optional) 1 tsp spirulina (optional) Method for all 3 Smoothie Bowls Simply place all the ingredients in a blender (make sure your blender can work with frozen fruit). Serves 2 Ingredients 3 frozen bananas, peeled 50g ( cup) fresh or frozen blueberries, raspberries and blackberries 125ml ( cup) unsweetened almond milk 2 tbsp aa powder 2 tbsp maca powder (optional) Next page