Recipes of the week

Breakfast: 1/2 cup of oats prepared with about 1 cup of water or milk. You can add 1 teaspoon of vanilla extract and a dash of cinnamon if you want. Top with a handful of blueberries and if you want a teaspoon of honey

Mid morning snack: simple as a green apple. Have this with a cup of green tea.

Lunch: beef salad. Have leaves of choice (lettuce or spinach )and use vegetables that you like. You can include: grated carrot, cucumber, tomato, red onion, peppers, asparagus, green beans, etc. Add 90 grams of beef. And the following dressing: 2 tablespoons of olive oil, 1 tablespoon of apple vinegar or cider vinegar, juice of half a lime, 1 teaspoon of dijon mustard. You can substitute beef for any type of fish even salmon. As fats are low this week. 

Mid evening snack: half an avocado with an egg. This can be eaten as you wish. Boil the egg and have avocado on the side or cook the egg inside the avocado for 15 minutes in the oven. You can substitute avocado for 6 walnut halves. 

Dinner: 100grams of roasted sweet potato, grilled chicken and broccoli.
And last snack handful of nuts. Don’t forget your second cup of green tea, 2 or 3 litres of water, exercise 30 minutes at least 3 times a week.

Dinner: bowl of chilli con carne. Cook 90 grams of mince in a frying pan with a bit of onion. Meanwhile boil half a can of cannellini beans with half a red pepper and a bit of onion once beans are soft mix it with mince and season with stock cube, sea salt and pepper place in a bowl and add a bit of coriander on top.Last snack as usual and few almonds.

Meal Plan 3.

So for breakfast we have 1 slice of wholemeal bread with one egg, sautéed spinach and a slice of tomato.

Middle of the morning we have and apple or piece of fruit of choice with a handful of nuts

Lunch will be a baked 1/2 butternut squash refilled with mushrooms, leeks, and chicken or fish. Simply slice your squash and with skin and all and stick into the oven for about 30 to 40 minutes until soft, meanwhile saute all the rest of the ingredients and put them on top on the squash.

Middle afternoon snack we have a rice cake with cottage cheese and a tomato. Season with salt and pepper

And your dinner is a chickpeas salad with steamed broccoli and tomato. (1 cup of chickpeas). You can substitute chickpeas for chicken or tuna. Add 30 grams of feta cheese

Meal Plan 4.

Make sure that if you exercise you eat your carbs beforehand and your protein afterwards. Protein doesn’t have to be a shake. It can come from real food!This is just an example as different people work out at different times but you get the idea.

Breakfast: 2 poached eggs + spinach (or any greenslike rocket or kale) and 40 grams of smoked salmon or 2 rasher without the fat. Add some tomato, mushroom and onion

Snack rice cake, tablespoon of low fat cream cheese or greek yoghurt and top with half an apple and some blueberries.

Lunch: 100 grams of prawns or fish of choice with raw salad full of nutrients such as lettuce, peppers, tomatoes, mushrooms, red onion etc.

Snack: a banana or piece of fruit of choice.

Dinner: chicken pasta. 100grams of chicken, 1 cup of brown pasta cooked and loads of vegetables! This is pre workout . If you workout earlier swap lunch for dinner .

After gym drink your protein with 200 ml of almond milk and a few almonds .

 

Meal Plan 5.

Here are more options for the no sugar november challenge.

Breakfast: oats with strawberries. Or a green smoothie with fruit and some greens

Lunch: lentil soup or some veggie burgers served with protein of choice (chicken, fish, red meat, chickpeas, etc)

Snack ideas: rice cake with humus or celery sticks with almond butter

Meal Plan 6.

Breakfast:  2 eggs scrambled with spinach,  mushrooms and onion.  1 slice of wholemeal bread . And tea or black coffee if desired.

Mid morning snack a protein shake. Mix a scoop of whey protein with 200-250ml of water and a teaspoon of coffee and 1 teaspoon of vanilla extract.

Lunch simple chicken salad. Add your favourite vegetables to it. Lettuce + tomato + red onion + yellow pepper + mushrooms + grated carrot etc! For single dressing mix: juice of a lime, 2 tablespoons of cider vinegar, 1 teaspoon of Dijon mustard, chilli flakes and herbs of choice.

Mid evening snack a single piece of fruit such as: 1 banana, 12 grapes, half a cup of blueberries,  an apple, 1 cup of strawberries,  a pear, an orange etc.For diner is a piece of any fish (120 grams) with either half a cup of brown rice or else with 100g of sweet potato.  greens of choice such as broccoli, asparagus, zucchini, etc.

Late night snack grab a handful of almonds between 12 and 24 almonds.

Day 6 is when I usually have my cheat meal. But you chose Friday or Sunday or whenever it suits.
2 to 5 cups of green tea  3 lts of water a day!  A lot of exercise,  discipline and consistency!

 

Breakfast: 1/2 cup of oats, 100 grams of greek yoghurt, 1 tablespoon of honey , handful blueberries.

Snack is green smoothie with 1 apple, 1 banana, handful of spinach, 250ml of almond milk.

Lunch is a veggie omelette with onion, tomato, courgette, spinach and 2 eggs

Snack is a tuna sandwich with lettuce and tomato . Simple as that. Use wholemeal bread.

And last meal is a simple salad with lettuce, tomato and onion and 90 grams of grilled chicken . Dressing is half a lime, teaspoon of dijon mustard and a tablespoon of apple vinegar