A full day of eating… NOM!

Alrighty, here it is! a Full day of eating. So I usually eat more or less the same meals everyday because it’s easier that way and to be honest I love my food. Obviously I do go out to eat occasionally, sometimes having naughty treats… but that’s life! I just try to eat food that is going to nourish and fuel my body so that it can perform optimally. It is still a work in progress and I do tend to crave sweet rather than savoury foods. Working on that self control!

Pre-workout (5am ish)

Protein mug muffin and black coffee (i always forget to take a picture of my mug muffin because it is soooooo early! This is not a great pic… I promise it tastes better than it looks)

*I drink USN BCAAs intra-workout for recovery and performance

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Ingredients:

  • 1 Tbsp oats
  • 1/3 scoop chocolate whey protein
  • 1 egg

Method:

mix in a mug and microwave for 1 minute. Top with some honey.

Breakfast/Post workout (7am ish)

Protein Oats and Banana/Apple

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*Moringa capsules

Ingredients:

  • 1/2 cup raw oats
  • 1 egg
  • 2/3 scoop whey protein
  • mixed seeds and chia seeds
  • 1/2 cup almond milk
  • 1 apple/banana

Method:

  1. Cook oats on the stove in about 1 1/2 cups of water (I just keep adding until I get the consistency I want).
  2. Mix the egg in when oats starts to boil
  3. Add whey powder once oats has cooked-off of stove
  4. Top with apple or banana

*Due to the summer heat I have been making over night oats so that its nice and cold. All you do is cook exactly the same then put it in the fridge and add the almond milk when you want to eat it.

Snack (10am ish)

My snacks change according what I feel like eating. Sometimes I want sweet, other times I want savoury. So here is one of each…

Grilled Chicken Salad

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Ingredients:

  • 1 grilled chicken breast
  • 1/2 boiled beetroot
  • carrot
  • coriander
  • 1 tsp balsamic vinegar

Method:

Grill chicken. I spice it with turmeric and some lemon and herb chicken spice.

Smoothie Bowl

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Ingredients:

  • 1/3 cup coconut milk
  • 1 cup kale
  • 1 cup spinach
  • 1/2 cup mixed frozen berries
  • ice
  • 1/2 cup water
  • seeds

Method:

  1. Blend all ingredients together

 

Lunch (12-1pm)

Chicken ‘noodle’ salad

Ingredients:

  • 1 grilled chicken breast
  • 1 zucchini spiralized
  • 1 carrot spiralized
  • 1/4 avo
  • 1/2 boiled beetroot
  • 1/2 tomato
  • coriander
  • olives
  • 1 tbsp balsamic vinegar
  • 1 tsp Food Works salad dressing (natural)
  • 1 small sweet potato diced

Method:

  1. Place diced sweet potato in the microwave for 2 minutes until cooked.
  2. Stir fry the zucchini, carrot, tomato, sweet potato and balsamic vinegar until vegetables are just cooked
  3. assemble ingredients in a bowl and top with salad dressing

Snack (3-4pm)/preworkout

This is generally another mug muffin because it is pretty much the only thing I can eat before working out that does not upset my stomach. So I will have one of those and an apple If I’m going to workout.

Otherwise, I will have a boiled egg and an apple or something small.

Dinner (6-7pm) / Post workout

Dinner is ALWAYS some kind of protein and vegetables… Sometimes I will have a carb if I’m feeling extra hungry that day.

Tuna and egg salad

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Ingredients:

  • 1 can tuna
  • 1 boiled egg
  • 1/4 avo
  • salad greens (lettuce and cucumber)
  • olives
  • 1 tbsp balsamic vinegar
  • carrots

Dessert

*I take USN ZMA before bed for increased recovery, decreased fatigue and better sleep

I almost ALWAYS have dessert… because I get soooo hungry! These are my options:

  • 1/2 cup full cream yogurt mixed with some chocolate whey
  • Hot Cocoa made with 1 tbsp cocoa powder and 1 tsp honey in hot water
  • Mug muffin
  • Fruit

So there you have it! A typical day of eating for me.It really is still a work in progress and I am still trying to figure out the best way to go for myself with regards to macronutrient ratios. High fat diets just don’t do it for me so I tend to lean towards a high carbohydrate diet. But what works for me, may not work for you. As long as you are eating whole natural foods, keep experimenting until you figure out your optimal way of eating.

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Breakfast Omlette

For those of you who are like me and LOVE sweet breakfasts, this one is to die for! its the perfect balance of protein and carbs and amazing as a post workout meal.

Ingredients:

1 egg

1 egg white

1/4 cup oats

1 tbsp cocoa

1 banana

1 tsp honey

Method:

  1. whisk the eggs, oats and cocoa together and add a splash of water. Pour the mixture into a hot pan and cook until almost fully cooked
  2. place the chopped banana on one side of the omlette and flip the other side to close it up.
  3. cook until the inside is fully cooked
  4. top with a drizzle of honey.

Protein waffles 


So yesterday I did Murph which is a hero wod. Complete as fast as possible:

1 mile run

100 pull ups 

200 push ups

300 squats 

1 mile run

To make matters worse I decided to go out the night before and consequently had a bit of a hangover and barely any sleep. I still managed to complete it in 47:05. Not the best, but not the worst given my condition haha. 

Today my body is feeling worse for ware. I can barely extend my arms and my quads feel like they have bricks in them. So I thought it was a good idea to feed my body’s with lots of protein and some carbs today! 

Ingredients:

2 eggs

1/4 cup future life

1/2 cup chocolate whey protein 

1/2 mashed banana 

Method:

Mix all ingredients together and cook in waffle machine

Top with grated Apple and 1/4 scoop chocolate whey mixed with a bit of water to make a sauce. 

Enjoy 😋

Protein muffins

  

Even though I’ve stopped eating whey protein, I made these muffins for my mom. I had a little nibbles and boy are they delicious! 

Ingredients

3 eggs

2 1/2 scoops chocolate why protein

1/2 cup oats

1/4 cup coconut flour

1/2 tsp bicarbonate soda

1 1/2 ripe bananas 

Method:

1. Blend the eggs and bananas together

2. Add the dry ingredients and mix together

3. Place batter into a muffin tin and bake at 180•c for 15-20 minutes until fully cooked 

Recipe: Protein mug muffin 

  
This is one of my favorite snacks to make as it is low in calories, high in protein and fills you up! I usually have one as a pre workout and sometimes as an afternoon snack!

Ingredients:

1/2 scoop chocolate whey

1 tbsp coconut flour

1 egg 

Method: mix all the ingredients in a mug and microwave for 1 minute and viola! A healthy muffin! 😋 I then top it with butter and honey or some yogurt.

As a pre workout snack I substitute coconut flour for oats to get some more carbs. You can also make them savory:

  
Ingredients:

2 tbsp oats

1 egg

Sprinkle of salt or other seasoning

Optional: cheese/ feta

Method: mix ingredients and microwave for 1 minute.

Delicious and nutritious! 

For the love of pizza

Pizza is definitely my favorite food, but we all know how calorie laden and unhealthy the usual pizza is. So when I crave pizza I make myself delicious wrap pizzas using whole grain wraps as the base. Yesterday I made one as a post workout meal and it was amazing! Perfect balance of carbs and protein to fuel the muscles! 

  
1. Cook the wrap in the oven until browned slightly and hard.

2. I make my own tomatoe base using whole tomatoes chopped up and onions cooked in the microwave or on the stove withbalsamic vinegar. 

3. Add toppings of choice. My favorite is bacon, chicken, avo, mozzarella, feta, mushrooms and spinach

4. Put back into the oven for about 10 minutes until toppings are cooked and the cheese is deliciously melted.