Weekends are usually the most challenging so I try and incorporate some healthier ‘cheats’ to prevent over eating. It’s so easy to mindlessly eat. Try and stick to the set meals and drink water/ coffee inbetween meals to stay full. Sometimes we feel hungry but we are actually thirsty.
1 serving of oats
For the ladies stay strict to 40 grams (half a cup uncooked oats) I usually measure this with my kitchen scale to make sure. It’s so easy to go over board and when you look again you are well above the recommended portion.
Guys can double this portion (80grams)
(I don’t eat oats very often, because it’s higher in carbs but after a full week of training I usually feel hungry by the end of the week and this is still a healthy option and leaves me feeling full. For the rest of the day, I make sure the carbs in the rest of the meals aren’t too high 🙂
Once cooked add the following
1 tsp honey / 2 sachet of stevia (stevia is always the better option of the two)
1/4 tsp butter (not margarine)
Dash of cinnamon
Snack 1 (choose one of the two options)
1 serving Wild Vegan Protein shake mixed with water (or any protein of your choice)
30grams of biltong (This is a small handful) choose biltong with less fat on
1/2 tsp coconut oil
120 grams chicken
1/2 red onion
1/2 cup mushrooms
In a pan heat the coconut oil and add in the chicken with salt and pepper. Once chicken is browned add in the onion and mushrooms and cook through.
In a separate bowl add the following ingredients:
2 big handfuls of chopped lettuce
1/2 chopped cucumber
1 chopped tomato
1/2 small avo
Add in the chicken
And ENJOY 🙂
(Total 404 cal)
Snack 2 (choose one of the two options)
1 mini carb clever ice cream
(can only be bought at Woolies) be sure it says carb clever and not slimmers choice! I usually buy the pack of 4. It comes in vanilla and choc
These are great over weekends because it feels like a cheat without all the sugar
(Total 210 cal)
1 small canderel chocolate (30grams)
(Total cal 130)
This one is a great replacement if you have a craving for pasta and even better we get to use our leftover mince from yesterday which means the preparation is quick and easy
In a pan add the following and fry:
1/2 tsp coconut oil
1/2 cup of chopped mushrooms
1/2 cup chopped red onions
1/2 cup chopped tomato
2 tbs of tomato and herb tin mix
Once cooked add the following:
3 heaped tbs prepared mince (leftover from yesterday)
Add in a little boiling water if it’s too thick and stir all together until it’s a saucy consistency.
Lastly add in the zucchini noodles and cook further until noodles are soft.
(The zucchini noodles can usually be found at Pnp and Woolies and they have already been spiralized and prepared for you. You are welcome to make your own using baby marrows as well. You can either use a grater or even slice thinly. These are low in calories so you can enjoy a big portion)
Add salt and pepper as needed.
For the guys have half a portion extra and add some cheese to the top.
(Total 393 cal)
*BONUS snack 3*
Sugar free jelly 🙂
These can be found at most shops. I like the pnp Live well brand but Dischem stocks a variety as well.
Prepare this before your meal 3 and enjoy as a late night snack
The total calories depends on the brand you choose but they are all roughly the same
(Total 76 cal)
Always aim for a minimum of 1.5l water
2 x cappuccino with almond milk. No sugar
(Total for the day, depending on the choices you made 1426 cal)
I usually rest over weekends but try and either go for a long walk with the kids or do something active to stay busy.
Send me some pics of your meals please! I would love to see 🙂