Frenchie’s Food Diary #8

Diet last week post Easter weekend was actually somewhat ok 🙂 My best advice, set yourself mini goals, and hold yourself accountable. When you do that, it does make it easier to remind yourself why you need to stay on track, eat healthy and be consistent.

Like every Saturday, here’s my weekly Food Diary for next week. And I’ve added in a Home-made Hummus Recipe which is AMAZING.

Breakfast

I always make sure that my breakfast is packed with protein and healthy fats which is proven to keep you fuller for longer and less likely to snack throughout the day.

 

If you know that you are more prone to picking and hungrier towards the end of the day – my best advice – save your carbs.

Unless of course you train in the mornings, then it is advised to eat those carbs to replenish your muscles 🙂

Scrambled Eggs with Mediterranean Veggies

So simple yet so satisfy.

Ingredients:

  • 2 eggs and 2 whites (60g)
  • Baby Cherry Tomatoes
  • Grated Courgette
  • Red Onion
  • Spinach
  • Pine Nuts
  • Garlic, Pepper and Salt

 

  1. Spray your pan with some 0% Frylight Oil
  2. Fry your Onions, Grated Courgette, Spinach and Cherry Tomatoes until soft
  3. Whisk eggs in a bowl together with Garlic, Pepper and Salt
  4. Pour over veggie mix in pan
  5. Scarmble together until cooked
  6. Sprinkle with Pine Nuts

You can pair this with some wholemeal toast, pitta bread or indeed some rice cakes if you want. An option for the above is to sprinkle in some feta cheese with the pine nuts for added good proteins and fats 😉

Lunch

Lemon, Herb and Garlic Chicken Stir Fry with Roasted Butternut Squash

Ingredients:

  • 4-5 Chicken Breasts
  • 1 x Onion
  • 2 x Peppers
  • Bag of Frozen Green Beans
  • Bag of Frozen Peas
  • 1 x Courgettes
  • 2 x Butternut Squash
  • Garlic Cloves
  • 1 x Lemon
  • Herbs, Salt and Pepper
  • ½ Cup chicken broth

 

Lemon, Herb and Garlic Chicken Stir Fry

  1. Dice you onion and simmer with crushed Garlic Cloves
  2. Cut your Chicken into cubes and cook until browned
  3. Add ½ cup of Chicken Broth
  4. Dice Peppers and Courgettes into thinly cut slices
  5. Add to Chicken mix
  6. Defrost half bag of Green Beans and Peas
  7. Add to Chicken and Veg Mix
  8. Slice Lemon into fine slices
  9. Add to Mix
  10. Add Herbs, Pepper and Salt to taste
  11. Leave simmer for 10-15 minutes

Oven-baked Butternut Squash

  1. Remove outside skin from both of the Butternut Squash’s
  2. Cut into even square dices
  3. Line a baking tray with tinfoil
  4. Lay on baking tray
  5. Drizzle with some Coconut Oil and some Cinnamon/Curry powder
  6. Oven bake until cooked – 25-30 minutes

The above serves 4-5 portions.

 

Dinner

I always have a meat at one meal, and a fish at the other. Getting those Omega 3’s in is so important.

Chillied Haddock Fillets with Slow Roasted Veg, Side Salad and Home-made Hummus

Ingredients:

  • 4-5 Haddock Fillets
  • 2-3 Chillies
  • 2 x Courgettes
  • 2 x Aubergines
  • 2 x packs of Cherry Tomatoes
  • 1 x bag of Kale
  • 2 x Parsnips
  • Can of Chickpeas
  • Tahini Paste
  • 1 x Lemons
  • Coconut Oil
  • 4-5 Cloves of Garlic
  • Salt, Pepper and Herbs

Chillied Haddock Fillets

  1. Line a baking tray with tinfoil
  2. Line Haddock Fillets
  3. Chop up chillies finely and sprinkle over fillets
  4. Add additional Chilli Flakes, Salt and Pepper
  5. Oven Bake for 25 minutes

Slow Roasted Veg

  1. Finely Slice Courgettes and Aubergines
  2. Chop Parsnips and peppers into chip like slices
  3. Cut cherry tomatoes in half
  4. Line a Pyrex Dish with Tinfoil
  5. Add all Veg excluding Kale to dish
  6. Add Herbs, Salt and Pepper
  7. Oven Bake for 15-20 minutes
  8. After 10 minutes, add Kale

Home-made Hummus

  1. Drain Chick Peas
  2. Add to blender
  3. Add 2 spoons of Tahini paste
  4. add 2 spoons of Coconut oil
  5. Add 4-5 cloves of Garlic
  6. Add some Chilli Flakes
  7. Juice both lemons and add
  8. Blend until smooth

Add side salad of lettuce leaves, thinly chopped cucumber, red onion and some balsamic vinegar – optional.

The above makes 4-5 servings.

 

Snacks

This week, I am keeping it simple as always with the snacks. Because mostly all my meals are eaten at my desk, I just want simple and easy.

Snack 1 – 11am

  • 150g of Cottage Cheese/0% Fat Free Greek Yogurt
  • Chop a Banana and heat in the microwave for 30 seconds
  • Top the Yogurt with the Banana
  • Add a spoon of Peanut Butter

Snack 2 – 4.30pm

  • Fruit pot – Usually opt for 100g of Pineapple or Mango and 50g of Grapes (12 grapes).
  • 20g of Mixed Nuts.

Snack 3 – 9pm

  • 150g of Cottage Cheese/0% Fat Free Greek Yogurt
  • 50g of Raspberries
  • 1 x Spoon of Pine Nuts
  • Desiccated Coconut Flakes
  • Drizzle of Honey
  • Sugar Free Chocolate Syrup from Bulk powders

Happy Meal Prepping

Sophs xx

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