BREAKFAST
OPTIONS
Most breakfast cereals are full of sugar! Just take a look at the
ingredients on the packet. A trainer once told me that the only
cereals that didn’t have sugar were plain oats & Weetbix. So
here are my suggestions for a healthy, low sugar breakfast.
Before brekkie I always squeeze ½ a lemon in 250 mils of
warm water. This is a great starter to the day as it helps to
clear your system as well as protecting you against colds.
Option 1 - Berries & Yogurt
Plain organic reduced fat yogurt
1 tbsp chopped walnuts
¾ cup mixed berries, strawberries or blueberries
1 scoop protein powder (optional) or 1 tsp organic honey
Option 2 - Protein Shake
Reduced fat, low fat milk or soy milk - ¾ cup
1 scoop Body Beautiful Protein Powder
¾ cup fresh berries
Option 6 - Toast with smoked salmon, avocado & fresh
tomato
Toast 2 slices of gluten free, whole grain, wholemeal or rye
bread.
Add 100 grams of smoked salmon
1 avocado halved & sliced
½ a tomato
Season with salt & pepper
Option 7 - Poached Eggs
Another great way to do eggs are to poach them.
2 organic eggs
2 slices of ham
40 grams baby spinach leaves, a couple of baby tomatoes
Serve eggs on the slices of ham with the spinach & tomatoes
on the side
Salt & Pepper to taste
Drinks coffee or tea, no sugar if you can, water.
Option 3 - Egg Omelette or Scrambled Eggs
1 organic egg white
1 whole organic egg
1 cup baby spinach leaves or 1 tomato or mushrooms
1 piece whole grain, wholemeal or gluten free - no butter
LUNCH
OPTIONS
Use a spray for the fry pan - you use less oil that way. Salt to
taste.
Lunches are really easy to prepare.
You can also microwave the eggs & have them scrambled if
you like.
With every lunch have some form of protein. The best way to
figure out how many grams of protein you need per day is by
body weight. The formula used to figure out how much protein
you need per day is:
Mix it up at times & use 2 whole organic eggs. Or if you like,
eliminate the egg white & add 1 slice of smoked salmon or
ocean trout.
Ÿ Weight in kg x 0.8-1.5 gm/kg = protein in grams per
day
Option 4 - Porridge
I use rice porridge as I need to have gluten free products. But
you can use the standard oats - not the pre-sweetened ones!!!!
The plain rolled oats are the best - either fast or slow cooking
the choice is yours!
For example, if you weigh 60 kg this is how it would look,
60 x 0.8 = 48 grams of protein per day. Eg. 1 egg contains
about 6 grams of protein. You just need to know how many
grams of protein is in a serve - the nutrient label on food
should tell you.
About ½ a cup of raw oats/rice porridge
Use any type of milk - reduced or low fat or soy milk, almond
milk. I like the reduced fat soy milk as low fat is too watery for
me.
Add sultanas while the porridge is cooking.
Add berries about ½ a cup just before eating
For me, it works out to to approximately a palm size of protein
or about 100-120 grams of protein per meal depending on your
weight.
Option 5 - Toast & peanut butter
½ a grapefruit with a drizzle of honey
½ a cup of blueberries
1 slice of whole grain toast with 1 tsp peanut butter or almond
butter. No butter.
If you are still confused check out these websites as they have
a tool that it works it out for you. The 2nd website takes into
account how much exercise you do, then works out the protein
breakdown per meal.
http://www.shapefit.com/calculators/daily-protein-intakecalculator.html
http://www.bodyscience.com.au/customer-service/proteincalculator/