Breakfast (I’ll have one of the following)
– 3-4 egg whites (depending on the size of the eggs), 1/2 cup oats and 8 walnuts.
Cook oats in bowl with water in microwave. Then pour in egg whites and add a sprinkle of cinnamon and zap in microwave until egg whites are cooked. You can either stir the walnuts into the oats mixture or eat them on their own.
– 2 egg whites (depending on the size of the eggs), 1/2 cup oats, 3 oz peice of grilled turkey breast.
– 4 egg whites scrambled with 4 ozs cooked lean minced turkey. Serve with organic or home made salsa. (this a lower carb option when you want to mix things up a little)
– Organic Vanilla Pea Protein Powder, Vital Greens, natural Yoghurt or greek yoghurt, Glutamine Powder and a banana into a blender. Blend, then pour into a glass.
– Omelette made with 4 egg whites, 2 whole eggs, baby spinach (I just put my hand in the bag and grab a handful of spinach), handful of mushrooms, 1/4 of a chopped red onion, ground black pepper.
– Organic Vanilla Pea Protein Powder, 1/2 cup Oats (either cook them first or soak them overnight in water in the fridge, depending on how I’m feeling I’ll either add a small banana or some blueberries, along with some water into the blender and it’s a nice quick breaky.
Snack (I’ll have one of the following)
– If I didn’t have this for breakfast – Organic Pea Protein Powder, Vital Greens, natural Yoghurt or greek yoghurt,, Glutamine Powder, blueberries and into a blender.
– Organic Pea Protein Powder, water, handful of strawberries and into a blender.
– Tub of organic, low fat yoghurt with a small chopped apple
– Tub of organic, low fat yoghurt with some brazil nuts
Lunch (I’ll have one of the following)
– 4 ozs of grilled chicken breast, with 3/4’s of a cup or brown cooked rice (don’t add anything in with the rice when you cook it, just keep it plain). Serve with chopped celery, cucumber, cherry tomatoes, chopped red onion, baby spinach leaves. Then sprinkle onto your meal some balsamic vinegar. This will add heaps of flavour to the rice.
– Handful of chopped mushrooms, small amount of zucchini chopped (optional), 1/4 red onion chopped, large handful of baby spinach leaves, small handful of cherry tomatoes, small handful of chopped capsicum (bell pepper). Cook in a non-stick pan, you can add a small amount of olive oil if you want. I also add a small amount of either garlic or Australian mustard and some ground black pepper. I serve this on a peice of gluten free bread that I’ve toasted. I then add an extra protein source – whatever I feel like at the time. I’ll often make extra so that I’ve got enough for a few meals and I can use those cooked veggies with any meal I like.
– 4 ozs of grilled chicken breast, 4 ozs baked sweet potato, with just over a cup of steamed broccoli.
– 200 grams of tuna in springwater, chopped red onion, splash of red wine vinegar, ground black pepper. I place the lot in the blender, so it doesn’t taste boring :-)… and then serve this with salad or use it in a wrap with salad.
– 4-5 ozs of any lean red or white meat grilled. I cook up a sweet potato and then add some cooked spinach to it, put in some ground black pepper and I mash it up with the electric blender stick. I often make this up ahead of time or make a heap extra of it. So I’ve got something on hand that I can quickly eat it with a protein source. There have been times when I’ve just had a protein shake and heated up some of the mashed sweet potato and spinach to make a complete meal. 🙂
Afternoon Snack (I’ll have one of the following)
– If I’ve trained in the afternoon, I’ll have this…
Organic Pea Protein Powder, water, small chopped apple slightly cooked so it’s soft, and into a blender. Plus a small handful of any of the following: Almonds / pecans / macadamias / walnuts / brazil nuts
Usual afternoon snack…
– Chopped apple with Organic Almond Butter (spread the Almond Butter onto the apple)
– Chopped celery sticks with Organic Almond Butter (spread the Almond Butter onto the apple)
– Tub of organic, low fat yoghurt with some brazil nuts
Dinner (I’ll have one of the following)
– Prawns / shrimp skewers. Using a small amount of olive oil or organic coconut oil, add some coriander, cummin, tumeric, ginger and chilli powder into a dish then put in the peeled raw prawns and into the fridge. Now chop up the capsicum, onion, and zucchini into pieces for the skewers. Remove the prawns from the fridge. Thread the chopped veggies and prawns into the skewers and grill.
Serve this with cherry tomatoes, baby spinach leaves etc… salad of your choice.
– No pastry ricotta, spinach and mushroom fritata (this makes quite a few servings – around 5-6)
1 x punnet of chopped mushrooms, 1 chopped onion, 1 pack of frozen spinach cooked, 1/2 chopped red capsicum, 2 eggs, 6 egg whites, 500 grams low fat ricotta cheese (if you can find an organic one choose that instead), ground black pepper, and a small amount of Australian Mustard or if I dont’ have that I’ll put some paprika and chilli powder in it. Combine the lot in a bowl. I either line a baking dish with baking paper and just pour the whole lot in and into the oven, or I use the pie maker. If I’m using the oven I pre-heat it to 180 degrees. It usually takes around 30 mins. I prepare it while I’m doing other things so I just check it along the way.
– Any grilled lean meat, or tuna and springwater with salad: chopped red capsicum, chopped cucumber, chopped red onion, chopped tomatoes, baby spinach leaves. I then make up in a container the following: olive oil, some ground black pepper, some parsley, chilli powder and lemon juice. As a salad dressing.
– Remember the lunch menu with the cooked mushrooms and so forth? Well I use that cooked mushroom and veggie mixture for dinner and serve it with a egg and some egg whites. It’s so yummy!
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