Category: Uncategorized

Day 7

WHOOP WHOOP!!!

Its week 1 done and dusted! How are you feeling??

Are you going strong? Are you smashing your training goals in the gym?

And the big dreaded question…. Have you cheated? and is it really the end of the world?

Look, its not ideal to be 7 days in and to have already caved under the pressure of that sweet tooth but at the end of the day we are all human.  There are so many factors that come into play when going off track and losing the path a bit.  Long day at work, stressful meetings, limited time, feeling tired and drained and the list can go on and on.  Im sure everyone can relate.  The most important thing is to pick yourself up immediately after a cheat meal, chug down a big glass of water, don’t skip your next healthy meal in the hopes of making up for the extra calories consumed (This usually leads to finishing that box of oreos at 9:30pm at night) and move on.  Don’t beat yourself up.  It has no benefit at all.  The worst thing you can do is ‘write the day off’ and consume anything in sight and ‘start fresh tomorrow’ Try it next time you succumb to that chocolate or cupcake.  Let it go, forgive yourself and get right back on track with your next meal.

This challenge isn’t about staying completely cheat free for 40 days, its about finding healthy meals which are tasty and fulfilling which means that the intense desire to cheat shouldn’t arise so often.  It’s not about cutting calories it’s about learning that there are so many different options of what you can eat and that you can still lose weight without feeling deprived while eating delicious food. Stick to portions, don’t skip meals and enjoy those healthy treats.

Ok, enough preaching…..

Here we go…..

Meal 1

Mango and Pineapple Protein smoothie

OR Mango Mountain climber Health Bar Smoothie

Ingredients

1/2 serving Wild Vegan protein powder (Any protein of your choosing is fine)

1 slice pineapple chopped up

1/4 cup cut up mango

1/2 cup almond milk

12 block of ice

2 tsp oats

1 tsp honey or 1 stevia (Stevia is the better option of the two)

Add all, and blend 🙂

You can ask anyone who knows me, i’m not a big fan of fruit.  The textures put me off and especially the slimy texture of mango is a no go but, this is one delicious smoothie to die for! Trust me on this! This is one of the reasons i love the Wild vanilla vegan shake.  The subtle sweetness means it can be paired with any fruit and the natural flavours of the fruit will come though as opposed to that over powering artificial sweet taste most protein shakes offer.  It’s also gluten and soy free meaning no upset tummy.

 

(Total 205 cal)

Snack 1

2 egg muffins (recipe on day 5 plan)

These can be enjoyed cold, straight out of the fridge but they taste better after being heated.

(Guys can enjoy 4 of these)

(Total 100 cal)

Meal 2

Butternut and apple soup

 

Ingredients:

2 medium sized Butternut Squash

3 tsp coconut oil

1 Medium apple, peeled and chopped

1/2 red onion chopped

2 Garlic Cloves, Minced

1/2 Tsp dried thyme

1 1/2 Cups Chicken broth

1 1/2 Cups Water

1/4 cup almond milk

Salt and pepper to taste

Directions:

Preheat the oven to 180 degrees. and line a baking try with foil. Set aside.

Cut the butternut in half and scoop the seeds and pulp out.

Place the butternut on the tray and drizzle 1/2 tsp melted coconut oil over each half. Season the butternut with some salt and pepper to taste and place into the oven to bake for about an hour or until the butternut is tender and cooked through.

While the butternut is baking <——  This will be the longest process so try and prepare this ahead of time if you can, place the remaining 1 tsp. of coconut oil into a large pan and melt it over a medium heat. Once the coconut oil is melted, add in the apple, onion, garlic and thyme.

Cook until all is softened, about 6-7 minutes. Remove the pan from the heat and set aside.

When the butternut is done, remove it from the oven.

Scoop the butternut from the shell and place it into the pan along with the cooked apple and onion mixture.

Add the water and chicken stock to the pan and season with more salt and pepper to taste.

Place the pan over a high heat and bring it all to a boil.

Reduce heat to low and simmer, stirring occasionally for about 10 minutes, then cover and continue to simmer for another 5 minutes.

Remove the pan from the heat and add in the almond milk.

Use an immersion blender or regular blender to puree the soup.

You may need to do this in batches if using a standard blender. Also, be sure that you remove the small cap for the ‘vent’ at the top of the blender and cover with a towel to prevent hot soup explosions.

This recipe makes 2 portions.  Half it an enjoy a portion

(Total 160 cal)

Snack 2

 

1 Chocolate brownie and Coffee

(same as day 4)

These brownies can be kept fresh by freezing. Pop it in the microwave and enjoy it warm with a cup of coffee.

 

(Total 111 cal)

meal 3

Low carb pizza  (using a wrap)

 

Ingredients

1 slimmers choice wrap  (I buy mine from Woolies)

120 grams skinless, boneless chicken breast chopped

1/2 tsp coconut oil

3 tbs tomato and herb mix

1/2 red onion

1/2 cup chopped green peppers

1/2 cup chopped mushrooms

Salt and pepper

2 tbs mozzarella cheese

 

Instructions

Pre heat your oven to 180 degrees, place the wrap on a lined baking tray and in the oven for about 3 minutes and turn and then continue for another 3 minutes. This should make you pizza ‘base’ slightly crispy (make sure not to let it burn)

In a separate pan add in 1/2 tsp coconut oil and add all the veggies and salt and pepper to taste. Remove from heat when cooked and set aside.

Spread your pizza ‘base’ with 3 tbs tomato and herb mix, add your toppings, salt and pepper and lastly sprinkle your cheese over the top.

Place it back in the oven for a couple minutes until the cheese is melted

ENJOY!!!!!!

(Jason will eat two of these)

(Total 410 cal)

 

***BONUS Snack 3*** (because we had a smaller lunch)

1 1/2 cup air popped popcorn.

(I have a small popcorn machine which I bought from Clicks and it uses no oil which means it’s far healthier)

This can also be made in the microwave in a using a paper bag.

Add a little bit of salt and enjoy

(Only 91 cal)

 

Drinks

2 cappuccino with frothed almond milk, no sugar

Minimum of 1.5 l water (Enjoy a big glass with each meal)

(Total for the day 1127 cal)

 

Dont forget to train!!

 

Till tomorrow ……

 

Sam

Hi Guys…

Hope you are all having a fabulous week so far! Almost the long weekend…

For the next two weeks we will be repeating the last 7 days.  This way you can buy all of your ingredients ahead of time and get used to this way of eating.  After two weeks I will post new recipes and ideas.

I will however be posting some snacking ideas so you can switch up the current plan slightly for a little bit of variation.

Thank you to everyone who has diligently gone out each day to buy the new list of ingredients.  I know this is time consuming but it will be easier over the next two weeks as you know what’s coming.

I spoke to a PT client yesterday who says she hasn’t cheated at all and has followed the plan 100 percent. Day 6 she weighed in the morning and only 5 days in and she was 1kg down from day one of the challenge.  Amazing! She also says she is feeling great and not feeling deprived.  How are YOU feeling? Is there something specific you are craving? Maybe I can find a healthier version. Let me know!

We are now selling on the go snacks at the health bar.

You may replace a snack with a pizza cup (but then your other snack for the day changes to a green apple)

OR

You can replace a meal with either a bagel or Mince pie and add a basic fresh salad with it (lettuce, tomato, cucumber) or instead of the salad a green apple.

All the on the go snacks are extremely low carb (Less than 3 carbs)

The bagel and pie are just over 250 cal in total each

And the pizza cup is even less at just over 150 cal (this is why you can replace it with a snack)

If you would like to place an order please let me know before 3pm and it will be freshly baked for tomorrow.

 

I will be posting some cool info each day so please stay tuned 🙂 I have some fun, yummy recipes to try out over the weekend to make sure there’s no falling off of the bus.

Later today I’ll posting again…. with some interesting info

Please see below for the meals for day 8

Meal 1

Protein smoothie / Health bar smoothie

(If you don’t have the time to make your own, pop into our Health Bar and grab a smoothie on the go. I enjoy the skinny peanut butter one on days I am running late.  We are open from 6am – 11am every day 25a Schmidtsdrift Road)

1 serving of protein shake

(I’m currently using the Vegan Wild Protein Vanilla shake because it’s gluten free, dairy free and soy free. (This means no bloating or upset tummy) but any protein shake of preference will do.

1 slice pineapple

1 tablespoon oats

12 small blocks of ice

1/2 cup of unsweetened almond milk

1 sachet stevia / 1 tsp honey (I prefer stevia but the honey is just as good)

1 small handful of raspberries

Blend it all together

(Add a little water as needed if it’s too thick to blend)

Its that easy! Enjoy 🙂

(Total 280 cal)

 

Snack 1

Almond Butter sachet (32g)

1 medium carrot (optional)

(I eat this straight out of the packet, but some prefer to dip a carrot into it which I’ve heard to be a yummy combination)

( Total 113cal )

Meal 2

Tuna boats

This is a winner. It’s a big portion which is guaranteed to leave you feeling full. (If you aren’t a fan of fish replace the tuna with 100grams of grilled chicken.

1 x baby gem lettuce head

(These are great and can be found at Woolies.  The leaves are so small and are the perfect size for the boats, but any lettuce will do)

1 tin tuna (in water)

1 tbs mayonnaise

1 medium Tomato

1/4 cucumber

1/4 cup yellow peppers

Salt and Pepper as needed

( Total 250cal)

 

Snack 2

(This snack can be eaten either before meal 3 or after, depending when you need it the most)

1 x small packet of salted cashew nuts 30grams

1 x cappuccino with unsweetened almond milk, no sugar

(Total 198 cal)

 

Meal 3

Grilled chicken and veg dish

120 grams chicken breast grilled in 1/2 tsp of coconut oil

1/4 butternut (200grams)

1/2 red onion

1 cup cauliflower

1/2 cup baby marrow

4 Tbs Tomato and herb tin mix

(I steam all the vegetables in my steamer in the microwave and once soft, add the veggies and cut up chicken into an oven safe dish. Add some salt and pepper and allow to grill for 20 mins)

ENJOY!

(Total 498cal)

 

Snack 3

1 x cappuccino with unsweetened almond milk. no sugar

*Try and drink a minimum of 1.5l of water throughout the day. This helps with cravings and will keep you hydrated, which means glowing skin 🙂

Don’t forget to exercise!!!

Total for the day = 1368cal

ENJOY 🙂

 

 

Sam