Hope you all had a good weekend. Which was your favorite meal?
If you have been sticking to the plan, you should already feel great.
We will only take photos at week 2 again so there is still time. Stay strict to your portions.
4 Healthy egg muffins
I just love these muffins. I like to prepare them over a weekend and store in an airtight container in the fridge for during the week. They have less than 50 calories per muffin and are low carb. They serve well as a snack too and are super yummy!
1 tsp coconut oil
1 cup chopped red peppers
1 cup chopped green peppers
1 cup chopped red onion
2 cup roughly chopped baby spinach
1 cup chopped mushrooms
4 egg whites
Preheat your oven to 180 degrees
Spray and cook a 12 slot muffin pan and set aside
Heat a large pan over medium heat and add in coconut oil, peppers, onions and mushrooms.
Cook for about 5-7 minutes or until the peppers are tender.
Lastly add in the spinach for an extra 2 minutes.
Season with salt and pepper and remove from the heat
Add the eggs and egg whites into a large measuring cup and whisk together. Add in more salt and pepper.
Add in the cooked veggies and pour evenly into the muffin tray.
These take about 15 minutes to cook. Make sure they are firm on top and that the eggs are cooked.
Enjoy 4 of these for breakfast today
(Sometimes I will only have 2 or 3 if I’m not that hungry and save the left overs as an extra snack for later in the day)
(Guys can have 6 muffins)
(Total 200 cal)
1/2 serving Wild Vegan Protein smoothie
(Any protein shake will do, just half the portion for this one)
1/2 cup almond milk
1 tsp honey / 2 sachet stevia
1 tsp ground coffee
OH MY! Mocha health bar smoothie
(This is super low in calories and really hits the spot for those coffee lovers)
If you aren’t a big fan of coffee. Go for the Chocolate cooldown smoothie, all the chocolate Yumminess minus the coffee 🙂
(Total 175 cal)
Avocado chicken lettuce wraps
Oh my word these are devine and super easy to prepare. Let me know what you think?
1 ripe avo peeled and pitted
2 tbs coconut cream
We will also be using the coconut cream for a to die for curry dish tomorrow 🙂
1 tbs lime juice
2 tbs spoon chopped up coriander
2 tbs mince red onion
1/2 tsp garlic powder
2 cooked boneless skinless chicken breasts cut into small cubes. (about 2 cups)
salt and pepper
Butter lettuce leaves (the baby gem lettuce works just as well)
In a medium bowl, mash the avocado with the coconut cream and lime juice. Stir in the coriander, garlic powder and chicken cubes and add salt and pepper to taste.
Fill your butter lettuce leaves and ENJOY!!!
You will look again and these will be gone 🙂
This portion is big enough to share with someone else. It it’s just you, then half it.
(Guys can have half a portion extra)
(total 456 cal)
1 green apple (My favourite are the Granny Smith ones, so juicy!)
Heres a quick fun fact for you:
Did you know, eating an apple is a more reliable method of staying awake than consuming a cup of coffee? This is because the natural sugar in an apple is more potent than the caffeine in a cup of coffee.
Also, apples are fat, sodium and cholesterol free
In other words, its a great snacking option.
I always go for a green apple, because it has more fibre and less carbs and sugar than red apples.
(Total 104 calories)
Butternut chips and grilled fish
Lets face it, who doesn’t like oily fried chips? You can pair it with basically any meal and you will be left feeling full and happy 🙂 Unfortunately potatoes are starchy and super high in carbs. Frying up our food is tasty but saturated fats are what turn turn a potato into a time bomb for heart disease and diebetes.
Butternut chips are a far healthier alternative… You can thank me later 🙂
1 large butternut squash, peeled and cut into ‘chip’ shape.
(This is the hardest part of the meal, the butternut is very hard so make sure to be careful with that knife. I have cut myself before being too rushed)
Also very NB, make sure to cut the chips as thin as possible. They will be more crispy this way.
2 tbs coconut oil
2-3 tbs fresh rosemary, strip the leaves from the stem and chop. (Rosmary is a great combination with butternut but you can use whatever you have in your kitchen, even just salt and pepper will do)
Salt and pepper to taste
Preheat your oven to 200
Peel and cut butternut into super thin chip shapes
Once cut, I like to place all the chips on a plate and microwave for a couple minutes just to soften them slightly.
In a bowl add in all the chips, coconut oil, and spices and toss.
Spread the chips on a cookie sheet, and place into the oven for about 40 minutes until they are soft and crispy. Flip the chips half through the cooking times.
(half the above portion for ladies) The guys may enjoy half a portion extra and two pieces of grilled fish.
Cook your fish of choice 120g (not crumbed) in 1/2 tsp coconut oil
(If fish isn’t your thing, switch it up for a grilled skinless boneless chicken 120grams)
(Total 400 cal)
2 x cappuccinos with frothed almond milk
(Not the sachets) Ground beans, nespresso, Jacobs, Nescafé are all good options. Make it black and add in your frothed almond milk
1.5 l water throughout the day 🙂
Have a big glass of water with each meal and you are good to go
(Total for the day 1355 cal)
Have a great Monday.
This week we will be doing some good strength training in the gym with lots of core training