Sam Wood’s Best Energy-Boosting Nutrition Tips

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Sam Wood

Fitness Expert

Oct 27, 2020

They’re unsustainable, unhealthy and rarely work. If you’re really committed to being healthy and fit for life, a better strategy is to eat real food and not “diet food”.

You also need to eat the right stuff regularly throughout the day.

You need to eat to feel energised and not flat and lethargic.

How To Feel Super-Charged With Energy Throughout Your Day2

Depriving yourself of everything you enjoy or starving yourself will only drive you nuts! You could shed a few kilos in few weeks but I guarantee you won’t keep it off.

At 28bySamWood, I outline how to eat wisely so you can maintain a healthy weight and not get fatigued. I also give tips on fitness and mindfulness, all within a 28 minute time-frame.

Here are my top nutrition tips:

1. Be aware of portion sizes

I think people are often shocked at how much food their body really needs to function – it’s probably not as much as they think. Most of us are overeating – but the beauty of my program is that all that wholesome food actually fills you up. You can snack on healthy things if you feel peckish but many people have found they don’t even need to snack anymore.

2. Go for natural not processed foods

Processed foods may be convenient but they’re often full of fat and sugar. Aim for more raw and wholesome foods which are higher in nutrients. A grain cracker with avocado or tuna is a great snack. Make time to cook more of your own healthy, simple meals, it’s well worth it. Use seasonal fresh fruits and vegies and healthy, lean protein sources.

28bySamWood has awesome seven day meal plans which we change up every month. A typical day’s eating including snacks might include vegetable and egg breakfast hash, zucchini fritters for lunch and chimichurri beef for dinner (see recipe below).  There’s even a fantastic chicken curry devised by my own little brother Alex who’s a bloody great chef!

3. Learn to love smoothies

Okay, so I am a huge fan of smoothies. They’re a fantastic way to get a quick and delicious hit of nutrients – perfect for anyone with a busy schedule. My fiancée Snezana makes a green smoothie with avocado which actually tastes really good. My favourites are berry-based ones. Nowadays health food shops and supermarket nutrition aisles stock a massive array of things which will make your smoothie even healthier such as LSA (linseed, sunflower and almond powder), goji berries and chia seeds.

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4. Do not go crazy at the supermarket

Staying healthy is partly about discipline, so start putting that mindset into place at the supermarket. Always take a list with you and do your utmost not to get distracted by all the other stuff on offer. We actually give you a full shopping list for seven days including snack ideas as well, so there’s no need to deviate!

5. Develop a healthy relationship with food and eating

Often women admit to me that they’ll comfort eat junky stuff or eat for other emotional reasons. Or else they’ll get stuck in a rut with the same selection of meals week in, week out. I try to encourage women to regularly try new things – different ingredients and recipes – in an effort to discover a healthier way of eating without the dieting and starvation bit.

6. Treat yourself occasionally

When trying to get fit, it’s important to also treat yourself and not deprive yourself of everything, otherwise you may lose motivation. However you can’t treat yourself all the time if you’re not doing enough activity. It has to be in moderation relative to your output. I love a beer with my mates and I do eat chocolate! I have no problem indulging a little if I know I’ve done the exercise as well.

Chimichurri Beef

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  • Serves 2
  • Prep 15 mins
  • Cook 5 mins


  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • 2 tbs olive oil
  • 300g beef porterhouse
  • 1/4 bunch parsley, chopped
  • 1/4 bunch coriander, roughly chopped
  • 1 clove garlic, crushed
  • 2 tsp white wine vinegar
  • 2 zucchini, shaved
  • 125g tin corn kernels
  • 1 spring onion, finely sliced
  • juice of half a lemon
  • salt & pepper, to taste


  1. Combine ground cumin, cayenne, 1/4 tsp salt and 1 tsp of oil and rub over beef.
  2. On a hot grill or frypan, sear beef for 1-2 minutes on each side, or until cooked to your liking. Set aside, cover loosely with foil and rest for 5 minutes.
  3. Meanwhile, combine parsley, coriander, garlic, vinegar and remaining oil in a blender and pulse blend a few times to form a chunky sauce. Season with salt and pepper and set aside.
  4. Combine zucchini, corn, spring onion and lemon juice in a bowl and season with salt & pepper.
  5. Slice beef and serve with chimichurri sauce and salad.


By Sam Wood

Fitness Expert

Sam Wood, former star of The Bachelor, is the creator of, a 28 day online fitness, food and mindfulness program. Sam is a personal trainer with over 15 years experience making people fitter and happier. He also runs the training facility The Woodshed in Brighton, and is currently co-hosting Everyday Health on Network Ten.



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