About 1500 cal
Breakfast
2-3 boiled eggs
Half cup of pirridge
Post workout 1 banana or an apple
Lunch
3.5Oz grilled chicken breast or white fish/shrimp OR 2.8Oz extra lean beef strips OR 2.4Oz extra lean ground turkey
- roughly 3.5-5.2Oz 4 leaf salad mix – can add onion, green peppers, cucumber, tomato
1.4oz avocado or 0.7oz feta cheese
20ml no-fat salad dressing
Snack : one rice cake with a table spoon of almond butter and teaspoon of honey
Dinner
3.5Oz grilled chicken breast or white fish/shrimp/tuna OR 2.8Oz extra lean ground beef OR 2.4Oz extra lean ground turkey
1.4oz spaghetti (raw weight) or 3.1oz (cooked weight) basmati rice or 120g cooked weight) white/sweet potato
3.5oz green vegetables (spinach, broccoli, beans, asparagus, zucchini, kale etc) OR zucchini noodles
Breakfast
Salted Caramel Pancakes (Serves 1)
Calories / Macros
- Calories: 287
- Protein: 17 g
- Fats: 5 g
- Carbs: 43 g
Ingredients
- Half scoop Blessed Protein powder (1 recommended salted caramel for the recipe)
- One-sixteenth teaspoon baking soda (very small amount)
- 30 g oat flour
- Half of one whole banana
- Half cup unsweetened almond milk
- One tablespoon sugar-free maple syrup
- One-quarter cup mixed berries
Directions
- Heat a non-stick pan over medium heat.
- Mash the banana until smooth.
- Combine it with the almond milk.
- Add the oat flour and baking soda, then whisk until smooth. Add the milk slowly if needed.
- Pour the mixture into the hot pan to form a pancake. Cook until it starts to bubble and the bubbles begin to pop.
- Flip the pancake and cook for another minute or so.
- Serve topped with maple syrup and berries.
LUNCH
Turkey Tacos (Serves 1)
Calories / Macros
- Calories: 458
- Protein: 52 g
- Fats: 12 g
- Carbs: 34 g
Ingredients
- 2 soft corn tortillas (18g per tortilla)
- 200 g turkey breast mince
- 1/2 whole tomato
- 1/4 cup shredded lettuce
- 1/4 whole onion
- 1 crushed garlic clove
- 1/2 tbsp Mexican seasoning
- 1/4 whole avocado
- 1/4 whole lime
Directions
- Heat a non-stick pan over a medium heat.
- Dice the onion, and add to the pan with garlic, mince and Mexican seasoning.
- Stir fry until the meat is cooked through.
- Dice the tomato and smash the avocado.
- Heat the tortillas in the microwave.
- Layer the tortillas with mince, tomatoes, lettuce and avocado.
- Serve with lime.
Dinner
Baked Spicy Chicken Thigh (Serves 4)
Calories / Macros
- Calories: 455
- Protein: 33 g
- Fats: 18 g
- Carbs: 40 g
Ingredients
- 4 skinless chicken thighs (approximately 150g)
- 2 tbsp olive oil
- 2 tsp paprika
- 2 tsp cumin
- 1 tsp cayenne pepper
- 800 g sweet potato
- 1 tsp salt
- 1 tsp pepper
Directions
- Preheat the oven to 180 degrees Celsius.
- Lay 2 sheets of baking paper over 2 separate baking trays.
- Slice the sweet potato into chunks or wedges and lay over one baking tray, then cover in salt and pepper. Put this tray into the oven.
- Combine the olive oil and spices in a bowl.
- Toss the chicken thighs through the spice mixture until they are coated.
- Lay the chicken in the other baking tray, and add to the oven about 20 minutes after the sweet potato.
- Bake for another 10–15 minutes or until cooked through.
- Serve the chicken thigh with sweet potato.
Snacks
HIGH PROTEIN BANANA BREAD
Serves 12
Calories: 134
Protein: 10.5
Fats: 5
Carbs: 11
INGREDIENTS
450g mashed banana 2 whole eggs 4 egg whites 3 scoops OxyWhey Protein powder (Vanilla flavour) 1 cup whole wheat flour (or gluten free baking flour) ¼ cup smooth peanut butter ¼ cup apple sauce (unsweetened) 1 tbsp olive oil 2 tsp cinnamon 1 tsp nutmeg 1 tsp vanilla extract 2 tsp baking powder
DIRECTIONS
Preheat oven to 180°C. Whisk whole eggs and egg whites together until lightly beaten, then mix in mashed banana, apple sauce, peanut butter, olive oil, and vanilla extract. Mix until smooth. Next, add in OxyWhey, flour, cinnamon, nutmeg, and baking powder. Stir until combined and no flour or protein powder clumps remain. Pour into a lined and greased loaf pan and place in the oven for 40 minutes or until risen and golden (test to see if it’s ready by inserting a skewer—if it comes out clean, the loaf is ready). Let cool for 5–10 minutes before removing from the pan. Cut into 12 slices and enjoy.
Email me : Alizeeffitness@gmail.com
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Alizée F 