Breakfast= Protein time

I say this nearly everyday but breakfast IS the most important meal of the day!

Think of breakfast as "setting the tone" for the day. A high protein breakfast help you manage blood sugar levels and generally feeling more satiated (full) throughout the day. A high protein breakfast has been shown to help people maintain weight as well as crave less sugary and fatty foods at night. 

In general aim for 20-30g of high quality protein in the morning. Recent evidence shows that ingesting high quality proteins like meat, eggs and whey protein can particularly help with protein synthesis and muscle development due to the fact that they contain leucine. Leucine is THE amino acid when it comes to building muscle. However, meat sources of protein are more calorie dense therefore its good to have a variety of proteins in your diet i.e. plant based and animal proteins. 

Breakfast recipes (high protein)

Breakfast proteins 

Getting in 20-30g at breakfast can be tricky, especially if you are in a habit of eating a slice of toast for breakfast. Sometimes, people hear PROTEIN and they think Irish breakfast...but try to stick to lower fat sources of protein especially if trying to lose/manage weight. In general, I tell people to aim for animals with two legs of less most days (fish, turkey, chicken) and beef/pork/lamb 1-2 per week. Also, remember fruits and vegetables have a teeny tiny bit of protein per serving (usually less than 5g per serving). Legumes offer a more substantial protein amount. Download this protein sheet to help you reach adequate protein intake->  LINK

Posted on June 1, 2017 .

Low fat coleslaw

Low fat coleslaw

Low fat coleslaw

  • 1 shredded cabbage (red or white)
  • 1 carrot shredded/grated
  • 2 green onions sliced finely
  • 1 teaspoon lemon juice
  • 2 tablespoons apple cider vinegar 
  • 1 tablespoon honey or maple syrup
  • 150g pot of greek yogurt
  • 1 teaspoons dijon mustard
  • pinch of salt and pepper
Posted on May 24, 2017 and filed under recipe.

Z-oats

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Zoats

  • 40g Oats raw
  • 150mls milk
  • 1/2 courgette or zucchini
  • teaspoon cinnamon
  • Toppings (nuts, peanut butter, chia seed, pumpkin seed, raisins-whatever you like)

1. Make oats as usual on stove 2. As oats are cooking, add in grated courgette and cook for extra 3 minutes to ensure courgette softens. Add water as needed 3. add in cinnamon for extra sweetness. 4. add toppings. The grated courgette add extra volume to your oats...stay fuller for longer!

Posted on May 4, 2017 and filed under recipe.

3 bean chilli

3 bean chilli

Chilli (vegetarian)

  • 400mls  vegetable broth
  • 1 onion chopped finely
  • 2 chopped jalepeno pepper
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon salt
  • 2 garlic cloves, minced
  • 2 cans black beans, rinsed and drained
  • 2 cans diced tomatoes, undrained
  • 2 cans mixed beans
  • Toppings (sour cream/cheese/onion)

1. Saute onions and garlic in oil for 2-3 minutes 3. Add all ingredients except toppings to large pot and cook for 1 hour on med-high heat. If you have a slow-cooker, add all ingredients to pot and cook on low heat for four hours. Freeze and serve during week on toast, baked potatoes, or with salad.  

Posted on May 4, 2017 and filed under recipe.

Avocado toast

Avocado toast
  • 1 slice wholegrain toast (check first ingredient is wholewheat flour)
  • 1 large egg
  • 1/2 avocado
  • 20g grated cheese

1. Poach egg (google it if you need help..its worth the extra effort :)) 2. Slice up avocado 3. Toast bread 4. Assemble!! Add salt and pepper with drizzle olive oil over avocado. 

Posted on May 4, 2017 and filed under recipe.