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
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!
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!
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