Your daily plan!

Wouldn't it be nice to hire a personal chef who could prepare your daily meals for you? All healthy and nutritiously balanced? It sure would be nice! Well, not many of us are so fortunate and I have therefore created the next best thing for you. Two daily plans with 3 meals and 2 snacks, with nutritional information and designed around the time of day that you do your workout. I hope you find the meals delicious and the plan easy to follow, enjoy!


Meal Plan 1....Morning Workout (This would be for someone who does their sessions early morning before breakfast)

Breakfast : Creamy Banana Oatmeal. Serves 2
.....1 cup of low fat milk, 1/4 cup of coconut milk, 1/2 cup of oats,1/4 cup of water, 1 scoop of whey protein and 1/2 banana. Cook the oats in a pan with the milk and coconut for about 10 minutes. Mix the water with the protein powder until you have a smooth past. Once oatmeal is cooked, add the protein and the chopped banana. Mix well and eat!

Cals: per serving: 261, carbs: 26g, protein: 19g, fat: 8g

Snack: Green Tea Smoothie (Serves 2)
....1/4 cup of green tea, 1/2 banana, 1/2 cup of coconut milk, 1/2 cup of cottage cheese,1/2 cup plain yoghurt, 1 scoop of whey protein, 2 cups of crushed ice.
Place all ingredients into a blender and whiz!

Cals: per serving: 283, carbs: 16g, protein: 23g, fat:13g

Lunch: Stir Fry Beef with Spinach (serves 2)
....6 oz of sirloin steak, seasoning, 1 clove of garlic.....slice the steak up into strips and season with salt and pepper. Lightly oil a pan and heat. Sauté the meat and add the crushed garlic, stirring until it is cooked to your liking. Serve over a bed of lightly steamed spinach.

Cals: per serving:110, carbs: og, protein:18g, fat: 4g

Snack: Blueberry Power Yoghurt.......1/2 cup of plain natural low fat yoghurt, 1 scoop of whey protein powder and 2 tbs of semi-frozen or fresh blueberries. Mix the yoghurt with the protein first until well dissolved and then add the blueberries.

Dinner: Lemon Poached Cod with Courgettes
...In a shallow pan, place 2 cups of water, 2 tbs of lemon juice, 1 tsp of fennel seed and a pinch of salt, bring to the boil and allow the flavours to infuse for a minute or 2...turn down the heat. Place your 6 oz piece of cod in the liquid and let simmer for just a few minutes until the flesh turns white. Thinly slice your courgette and stir fry in a pan with a drop of oil, 1 crushed clove of garlic and a pinch of salt and pepper. Cook until it has just changed colour to a bright green. Serve together your fish.

Cals: 157, Carbs: 3g, Protein: 15g, fat: 0.5g




REMEMBER: Stay hydrated throughout the day, drinking in between meals rather than with your meals.



Meal Plan 2 .....Evening workout (For those of you who train after work)

Breakfast: Spinach and Eggwhite Omelette
.....Take 1 cup of fresh raw spinach and wilt in a non-stick pan with a tsp of oil. Meanwhile take 3 egg whites and 1 whole egg and beat together in a bowl with a pinch of salt and pepper. Add the spinach to the bowl of eggs and mix together quickly before returning to the pan. Allow to cook slightly before folding in half. Serve with a smile!

Cals 260, Carbs: 24g, protein: 24g, fat: 10g

Snack: Apricot Supa Shake (serves 2)
......1 cup of herbal fruit tea,1 cup of water,1 cup of dried apricots, 1.5 cups of 0% Greek yoghurt, 1 scoop of protein powder . Place it all in the blender and whiz it up!

Cals: 330, carbs: 42 g, fat: 2g

Lunch: Beefy Greek Salad (serves 2 or a hungry one, simply double the nutritional info)
....1 cup of chopped cucumber, 1 cup of chopped tomato, 1/2 cup of crumbled Feta cheese, 1/2 cup of sliced onion, 5 olives and 6 ozs of sliced, sauted steak. Mix all the ingredients together in a bowl with a dressing of 1 tablespoon of Olive oil, squeeze of lemon juice and 1 crushed clove of garlic...and sprinkle with some dried oregano or herbes de Provence.

Cals: 260, carbs: 10.5g, protein: 28g, fat: 11g

Snack: Banana Nut Slice* Cals: 284, Carbs:14g, Protein: 22g, fat: 14.9g

Dinner: Lamb Cilli (Post workout) Serves 6 or 3 very hungry campers!
.....1.5 lb of cubed lamb for stewing, 1 cup of chopped onion, 1 cup of chopped red pepper, 1 can of chopped tomatoes, 1 can of black beans, 1 can of red kidney beans, 2 cups of chicken broth, 1 tbsp of chilli powder, 1 tsp of ground cumin, 2 crushed cloves of garlic, 2 tbs of honey. Brown the meat in a casserole along with the onions, pepper and garlic, cumin and chilli, add to that the chicken broth and tinned tomatoes. Cook on a low heat for about 2 hours. Add the honey and then add the beans and cook for another hour. Slow cooking will make the meat nice and tender. This can be made in advance and kept in the fridge, ready for you to re-heat when you arrive home ravenous from your workout!

Cals: 292, Carbs:41g, Protein: 19g, Fat: 5.7g

(The nutritional content for all the measl is for one serving)




* Banana Nut Slice

1/2 cup of mashed banana, 2 whole eggs, 1/4 cup cottage cheese, 1/2 cup Oats, 2 cups of ground Walnuts, 6 scoops Vanilla protein powder, 1/4 tsp baking soda.

Whisk together the eggs until fluffy and mix together with the cottage cheese and mashed banana. Stir all the dry ingredients together making sure that they are well combined. Gently fold in the egg mixture until you get a nice gooey consistency. Lightly oil a baking tray and pour in your banana mixture. Place in a pre-heated oven at 350°F and bake for about 15 minutes.

Allow to cool before slicing into 8 portions.

This is a high protein version of what would ordinarily be a high carb snack and so can be enjoyed at any time of day!

More yummy shakes!

Tropical shake

1/2 small banana

1/4 cup of sliced strawberries

1/4 cup of sliced mango

1 tbs of ground flaxseed

1 cup of water

1 scoop of whey protein powder

In the blender it goes! This is a satisfying and filling shake, perfect to set you up for the day ahead!

Cals: 355

Smiley Shake

Full of serotonin boosting ingredients.....a winter special!

1/2 small banana

1 tbs of almond butter

2 tsp of ground flaxseed

1 tsp of dark cocoa powder

3/4 cup of almond milk

1 scoop of whey protein powder

Whiz it up!

Cals: 389

Anti-Inflammatory Supa Shake

1/2 cup of blueberries

1/2 cup of raspberries

1/2 cup of sliced frozen banana*

1/4 cup of diced pineapple

2 tbs of ground flaxseeds

3 ice cubes or 1/2 cup of crushed ice

1 scoop of whey protein powder

* You can store cut up bananas and berries in the freezer for instant use in your shakes!

Whiz it all up!

Cals:342

"Keep hunger at bay" Supa thick, eat with a spoon shake!

1/2 cup of raspberries

1/4 cup of un-sweetened apple sauce

1/2 cup plain low fat yoghurt

1/2 cup of cottage cheese

2 tbs of ground flaxseeds

3 chopped raw walnuts

Whiz together the raspberries, apple sauce, yoghurt and flaxseeds. Once smooth, transfer to bowl and add chopped walnuts and cottage cheese....Not really a shake as such but perfect as an after workout filler.

Cals: 328

Some yummy healthy salad ideas to take to work!

When we are trying to lose weight or maintain the weight we have lost, the number one downfall can be at lunch time when we are out and about or stuck in the office or using the time to go to the gym. Often the apparently healthy options on offer are mass produced and doused with un-healthy oils and laden with salt. A simple salad with few calories can be catapulted up and beyond the realms of a cheeseburger with fries, once you add the vinaigrette. So, the best option is to be prepared and make your own supply of healthy food which you can take with you wherever you go. Buying a small cooler can make life much simpler and you will have space to store snacks and drinks aswell. In order to save time when preparing your food, try and pre-cook a few essentials so that they are always ready in the fridge. Pre-cut your vegetables. Carrots, peppers, cucumbers, celery, radishes....all these can be chopped and stored in airtight container for a couple of days. I am talking convenience here because if you have the time, then cutting and preparing fresh produce is best right before you eat it so that you do not lose out on further vitamins. However, I do question the vitamin content of our produce these days considering most of it is picked when green, shipped across the world and stored in refrigerated containers...once again, buy ORGANIC and LOCAL whenever possible. You can also cook up a batch of couscous or Quinoa* or other grain of your choice. This will keep well in the fridge for a few days too. Be careful with rice though, this is one food that I would not store for further use.

Also, you can cook some chicken breasts, boil 12 eggs, grill some fresh salmon or beef, boil up some lentils and chick peas....anything that you might like to chop and put in a salad type dish. Add to that some seeds and nuts for crunch and essential oils and you have all you need for a perfectly balanced meal.

*Quinoa ..A nutty tasting grain from Peru. This Superfood has fewer carbs than other grains and twice as much protein. In fact it is considered a complete protein because it contains all the essential amino acids that your body needs to build muscle!

Zingy Spinach and Chicken Salad

Make up some vinaigrette using, 1 1/2 tsp each of squeezed lime juice, apple juice, sesame oil and soya sauce, whisk together until blended and store in a small jar or tupperware. Take 2 cups of raw spinach, 4 oz of sliced cooked chicken breast, 1 oz grated edam cheese, 1 chopped green apple and a sprinkling of chopped onion. Mix all the ingredients together in a tupperware and seal with a lid. Add the dressing just before eating.

Cals: 380, Carbs: 38 g, Protein: 29 g, Fats: 6 g

Omega 3 Salad

First make a dressing with 1/2 clove of crushed garlic (to avoid the after taste and smell of garlic, chew on a piece of fresh parsley), 1 tbs of soya sauce and 1 tsp of olive oil. Whisk up the ingredients and store in a small container. Steam and slice either 6 spears of asparagus or a handful of green beans and add to a bowl. Open a small can of cooked pink salmon or pre-cook a 4oz portion of fresh salmon. Flake it up with a fork and add to the beans along with a chopped tomato and some chopped spring onions. Transport this to work in a tupperware and add the vinaigrette just before eating. You can also eat this with a big mixed salad or fresh raw spinach leaves.

Cals; 319, Carbs: 26 g, Protein: 29g, Fats:11 g

Hummus and Crudites

Slice up as much raw veg as you like, including red peppers, cucumber, celery,radishes,broccoli,cauliflower etc and store in an airtight container.

To make enough hummus for 4 servings, place 1 large tin of organic chickpeas (drained and rinsed),1 tbs of olive oil,1-3 tsp of Tahini, salt and pepper to taste and a squeeze of lemon juice, in a blender and whiz it all up. Add water until you have obtained the desired consistency. This will keep in the refrigerator for days and can be used as a quick snack or more substantial lunch, depending on your appetite!

Cals per serving: 205, Carbs: 24g, Protein: 16g, Fat: 6g, Fibre: 8g

Quick Bean Salad

Mix all the following ingredients together and serve!

1/3 cup of kidney beans, 1/3 cup of black beans, 1/4 cup chickpeas, 1 small chopped red pepper, 1 clove of crushed garlic, some chopped onion, 1/2 tsp of chopped coriander, 2 tbs of lemon juice, 1 tbs of olive oil, a pinch of cumin, pepper and salt to taste.

* This can also be put in the blender and whizzed up like the Hummus and eaten with crudites.

Cals: 395, Carbs: 45 g, Protein: 26 g, Fats:12 g

Make up your own salads using a combination of chopped vegetables, grains, lentils, nuts, seeds....just use your imagination and experiment with different flavours and textures. I will be back with more yummy options soon, so until then stay healthy, stay happy and stay fit!

Tamara

4 great meals under 400 calories!

Hi everyone,

I often get asked for ideas for quick meals under 400 calories so here are a few I think you will enjoy. I will soon blog some great ideas for salads that you can pack for lunch and take to work. Planning ahead and having control over what you eat can save you many un-wanted calories and a lot of pennies!

Spicy Tomato Clams (serves 4)

1 tbs of olive oil, 1/2 cup each of chopped onion, green pepper and celery, 1 crushed clove of garlic. Saute all these ingredients together in a pan until they start to soften. Add 1 can of crushed tomatoes, 1 cup of w1 tbs olive white wine and 1 finely chopped green chillie. Cook for about 5 mins and then add 1kg of clams in their shells. Place a lid on the pan and allow to cook for a further 8 mins or until the shells have opened. Serve with a portion of Spaghetti.

Calories: 89 , Fat; 3.8 g, Carbs; 6.2 g, Protein; 5.4g (without spaghetti portion)

Turkey Burger (Makes 2 Burgers)

6 oz ground turkey , 1 egg white, 2 tbs oats, 1/4 cup of finely, diced onion, 1 tsp cumin, 1 tsp chili pepper,1 clove of crushed garlic. Put all the ingredients into a bowl and dig in your hands! Really squeeze all the ingredients together until they are thoroughly mixed. Divide into 2 patties and cook in a pan with a touch of coconut oil. Serve wrapped up in a crisp lettuce leaf with additional chopped onion and tomatoe if desired. Yum!

Calories per serving; 345 , Fat; 15.5 g, Carbs; 16g, Protein; 35 g

Chicken Pizza with Red Pesto

1 Wholemeal Tortilla wrap, 6 oz of grilled chicken, 3 tbs of red pesto, 1/4 cup of chopped sundried tomatoes and 1/2 cup of grated mozarella.....Spread the torilla with the pesto, chop the chicken and spread evenly over the pesto, followed by the sundried tomatoes and cheese. Place in a hot oven for about 10 minutes! Easy!

Calories per 1/2 Pizza; 329, Fat; 10g, Carbs; 25 g, Protein; 33 g

Quinoa, walnut, apple and Turkey salad (serves 2)

1/4 cup of quinoa, 1/2 cup water, 6 oz of chopped cooked turkey, 1 cup of chopped green apple, 1/4 cup chopped walnuts, 3 cups of mixed salad leaves. Cook the quinoa in the cup of water for about 10 minutes. Put aside and leave to cool. Place the chopped turkey, apple and walnut in a bowl and mix together. Add the quinoa and salad leaves plus a couple of tablespoons of apple cider vinaigrette* Mix everything together and serve!

Calories per serving; 365, Fat; 18g, Carbs; 30g, Protein; 19g

p.s Season your dishes according to taste, salt and pepper and or other herbs that you like!

* Apple cider vinaigrette: 1/2 cup of apple cider vinegar, 1 cup of Sunflower oil, 1/2 cup of Walnut oil, 1 tsp of stevia (sweetner), 1 tbs of french mustard, 1 tsp of finely grated lemon zest (optional) Place in a blender and wiz together. Keep in a closed jar in the fridge and use as required.

BON APPETIT

Supa Shake Day!

Supa Shake Day!

Mixed Berry and Coconut Shake

1 cup of Coconut milk

1 cup of crushed ice or cold water

1 scoop of Protein powder

1 tsn of ground flaxseed

2/3 cup frozen berries

Put everything in the blender and wiz!

Apple, yoghurt and cinnamon Shake

1 cup of plain yoghurt

1 scoop of protein powder

1 cup of crushed ice or cold water

1 peeled and chopped apple (something with a sharp taste)

1 tsp of ground flaxseed

sprinkling of cinnamon

In it goes and wiz on high!

Have a great week everyone!

In health ,
Tamara

6 store cupboard essentials.

We all have those essential food items that we use every day in every way and the following 6 may well be in your cupboards already. However, here are my 6 essentials that I have at home at all times and I also pack them with me when I have to go away.

Coconut Oil

This is now considered to be one of the healthiest oils to cook with. It is a superfood rich in the most beneficial type of saturated fat, has ant-bacterial properties, is digested very easily and will also do a great job at boosting your immune system. It has also been known to help with thyroid problems. Coconut oil is often sold in a tub and a small amount goes a long way. Use it instead of olive or sunflower oil when cooking. It is widely used in India and Southern Asia and goes extremely well with fish, meat or vegetable stir fries and curries. However, I use it to cook most things so it is very versatile and does not give a strong coconut flavour to your dishes.

Flaxseeds

Flaxseeds are tiny little seeds that are either dark brown or golden in colour. They are an extremely rich source of Omega-3 and particularly beneficial for us females. They are also high in fibre so if your diet is lacking in that department, these little gems will help you out. I buy mine un-ground and then grind small batches at a time in my coffee grinder and store them in a jar in the fridge. This way they stay fresh and full of nutrients. You can buy them ready ground in the US but I have not seen them here in Switzerland. I sprinkle a tspn or 2 of the seeds on just about everything! Porridge, muesli, yoghurt, salad, stir fries, shakes etc be careful not to over do it though as you may find your stomach blowing up like a balloon!

Fish or Cod Liver Oil

Fish oil is the best source of Omega-3 and far superior than nuts and seeds. It is hard for us to obtain our quota from eating fish alone, as these days it is hard to find fresh fish, it is often expensive and not everyone is happy to eat it. So taking a supplement is your best bet. Invest in a high quality brand that is pure and heavy metal free, once again, check the label and the source. Keep your capsules or liquid oil in the fridge and take them once or twice a day. I tend to take 2 capsules with breakfast and another 2 capsules with dinner. Be careful though, if you are pregnant or on any kind of medication and check with your doctor first to make sure that there will be no complications.

Stevia

This natural sweetener is calorie free and a fantastic alternative to sugar and any other sweetener on the market. You can use it to sweeten just about anything from cooked desserts to cold puddings aswell as your daily dose of java.

Whey Protein Powder

Whey comes from milk and is a powerful source of protein. It is ideal for adding to shakes, smoothies and desserts. Finding the right brand to suit your requirements can be a bit tricky at times, but there are many out there so take a look at your local grocery store and see what they have available. Most people who are lacto-intolerant can actually digest whey protein with no problems. But if this is an issue, look out for pea or egg white protein powder instead. They also come in various flavours and unless you want to taste artificial strawberry or chocolate then I would stick with plain or vanilla.

Nuts

Nuts are wonderful and as i am writing this, I am surrounded by walnut and hazelnut trees which are overflowing with their fruits and almost ready to drop the free offerings on the ground. Perfect, free, organic, nutrient dense foods from the Gods! Well, I know that we are not all so lucky and most of us will have to go to shops to stock up. Nuts should be consumed in their raw state and preferably of organic origin. You can buy nuts in bulk from lots of health food stores but go to one where they replenish their supplies regularly so as to be sure of their freshness. A handful of nuts is my favourite snack and will always help me steer clear of any sugar cravings. Walnuts are high in Omega-3 and Almonds are rich in zinc and Brazil nuts will supply you with all your daily selenium needs, so make sure you consume on a daily basis. They are high in fat but you do not need to go overboard with quantities, they are filling and satisfying and I doubt you will want to have a nut binge in the same way you may want to have a cookie binge!

So there are a few of my favourite things and I hope that you will find them enjoyable too.

In health and happiness,

Tamara

Supa Shake!

There are times during the day/week when solid food just does not appeal to us or maybe we just do not have the time to prepare a well balanced and nutritious meal.

Enter the Super Shake!

Shakes are not new by any means and they have been used for years as meal replacements or supplements for those embarking on weight-loss or weight-gain diets. The shakes that I am going to suggest can either be taken at any time of day or specifically after a heavy workout.

A word on protein powders first. There are many out there and not all are good! I suggest you steer clear of any Soya based ones and choose instead a whey base product. Here in Switzerland you can obtain your supply from health food shops, pharmacies and some Sports shops. Check the ingredient lists on the packaging and opt for the simplest, flavour free varieties, although the vanilla ones are not too bad.

Each week I will supply you with 2 great shakes for you to try, so let me know if you enjoy them!

APRICOT AND YOGHURT SHAKE

1 cup of non-fat youghurt

1 cup of whey protein

10 dried apricots

1tbsp of ground flaxseeds

1 cup of crushed ice

Add all the ingredients to a blender and whiz until smooth and creamy!

Enjoy this shake post workout.

ALMOND BERRY SHAKE

2 cups of Almond milk

1 cup of frozen or fresh berries

2 tbsp of ground flaxseeds

1 cup of protein powder

Throw in the blender and whiz! This is a great one to have as a quick breakfast replacement!

Enjoy and have a great day!

In health,

Tamara