Frenchies Food Diary #15

With less than 6 weeks to my holidays – that summer shred is well and truly underway. No drastic cuts or measures though, I am all about doing things healthy, and although I have a goal body shape in mind, if I don’t reach it, I will still be happy knowing I tried and did so in a healthy manner.
I cannot express how important it is to fuel your body correctly, because it doesn’t just impact how you look, but it also impacts your mood. Last summer when I was undereating, I was forever feeling lethargic, weak, moody and had no motivation to do anything. I was miserable. This time around, I know the mistakes not to make, and as a result I’m full of energy, always full and my mood levels are steady and I feel good every day.

The secret is smarter choices and portion control – knowing your limits. While I preach about staying clear of the scales, if you do want to use them for a little while to get a good understanding of portion sizes etc, then do. However don’t get too bogged down on weighing everything to the gram. And one thing I want to flag if you are weighing your food is that there is no need to weigh your veg.

Breakfast

Yes, creature of habit again. And I am sticking with Scrambled Eggs with Spinach accompanied by Rice Cakes with Cream Cheese and Smoked Salmon. My all time FAVOURITE at the moment, and I know I am going to be devastated when I start getting sick of it.

If making them fresh every morning isn’t something you can commit to, why not make Egg Muffins or an Egg Cake?

So simple, but an ideal grab and go option. You can add anything aswell, below I’ve added some options.

Ingredients:

– 6 Eggs and 6 Additional Whites (180g OEgg Whites)

– Smoked Salmon/Tuna or Shredded Ham/Chicken

– Veg: Peppers, Tomatoes/Onions/Corn/Sliced Courgettes/Aspargus/Spinahc

– Pepper and Salt

– Garlic Powder and Curry Powder: Optional

 

1. Whisk Eggs in a bowl together.

2. Grease a Muffin Tray or a Cake Tray

3. Add Meats/Fish and Veg to Egg Mix

4. Spice to Taste

5. Divide mixture into Muffin Tray or Pour into Cake Tray

6. Oven Bake at 180degrees for 20-25 minutes.

7. To see if it’s cooked through, pierce with a knife.

8. Store in an airtight glass container and assemble upon serving.

 

 

 

Lunch

Oven Baked Shredded Courgette with Marinated Chilli and Soy Chicken Breast and Steamed Broccoli

Lunches for me need to be light, and manageable, because with the nature of my job, there is a high chance I am eating in a rush.

Ingredients:

– 4-5 Chicken Breasts

– Soy Sauce and Chilli Flakes

– 2-3 Courgettes

– Tender stem Broccoli

– Spinach

– Garlic, Salt and Pepper

 

1. Mix 5-6 TBSP of Soy Sauce with Chilli Flakes, Salt, Pepper and Garlic to Taste.

2. Steep Chicken breasts and lay out flat in an lined oven tray.

3. Bake in the oven for 30-35 minutes.

4. Grab a Vegetable Peeler, and peel the courgette into thin strips.

5. Place into a Pyrex dish, add spices to taste and add to oven for 15 minutes or so (make sure that they don’t burn)

6. Boil Broccoli separately in some water.

a. You can optionally fry them a little post boil in some spices.

7. Store leftover filling in an airtight glass container and assemble upon serving.

 

Dinner

Black Bean Turkey Taco Lettuce Wraps

Say hello to these Black Bean and Turkey Taco Lettuce Wraps full of fibre and protein, and everything you need to satisfy that taco craving with a healthier touch thanks to the black beans (aka pulses). Pair with a tasty Cucumber, Beetroot and Tomato side salad – Winning.

Ingredients:

• 2 Packs of Turkey Mince (350g each – 4-5 portions)

• 2 tablespoons coconut oil

• 3 cloves garlic, minced

• ½ red onion, thinly sliced

• Pinch of sea salt and black pepper, adjust to taste

• 1 can black beans

• 1 cup of sweet corn (if frozen, then thaw)

• 1 cup thinly sliced bell peppers (if frozen, then thaw)

• ⅓ cup fresh chopped cilantro

• 2 tablespoons taco seasoning

• Juice of 1 lime

• Juice of 1 lemon

• 1 head of Butter Leaf lettuce

 

• 1 and ½ Cucumbers

• 1 pack of beetroot

• 1-2 packs of Cherry Tomatoes

• Parsley

• Lemon and Lime Juice

• Balsamic Vinegar

 

1. Fry Turkey Mince until browned, remove from Wok temporarily.

2. In Wok, then add coconut oil, sea salt, black pepper, onions, and garlic and cook for 8 minutes or until fragrant. Add in cooked turkey mince, rinsed beans, corn, and peppers until warm. Stir in taco spices, juice of lime, and lemon. Adjust seasonings to taste.

3. Next, take one washed and dry butter leaf and dollop the turkey mixture in the centre, fill with optional garnishes and wrap edges of the butter leaf onto itself as a handheld wrap. Enjoy immediately.

4. Store leftover filling in an airtight glass container and assemble upon serving.

5. To make side salad, finely chop the cucumber, beetroot and cherry tomatoes, adding herbs and store in another container.

6. In a small bottle, add the lemon and lime juice and the balsamic vinegar alongside 3-4 tablespoons of Coconut oil. Twist on the cap, and shake. Store in the fridge and add to salad daily.

Snacks

Switching things up again for my 11am snack this week.

Tuna ‘Mayo’ with Celery Sticks

To make the Tuna ‘Mayo’ as healthy as possible, here’s how I’m going to put my spin on it.

Ingredients:

– Tin of Tuna

– 100ml of Kefir/Greek Yogurt

– Chilli Flakes, Salt and Pepper

It couldn’t be easier, mix all the ingredients together in a Tupperware and keep chilled. Add an Egg Yolk if you want a bit more flavour. I’m pairing my tuna mix with Celery this week, but you can also add Cucumber, Carrot sticks, beetroot chips, parsnip chips etc..

My pre-bed snack remains the same – because I freaking LOVE it. For now.

Greek Yogurt/Cottage Cheese with mixed Frozen Berries, Mixed Nuts, Coconut Flakes, some Sea Salt Dark Choc and some Honey.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s