In order to ensure I stick to clean eating, as well as give me more time during the week, I’m going to try cooking in bulk at the start of the week, preferably Sundays. I tried this for the first time yesterday and so here’s my menu for the week:
Meal 1/Pre-workout:
Banana & Almond Cake
Serves 16
2 cups oat flour
3x 30g scoops vanilla whey protein powder
1/2 cup Stevia baking formula (or 12 scoops of concentrated Stevia)
1 tsp baking soda
1/2 tsp baking powder
3 bananas – mashed
1& 1/2 tsp almond extract
1/3 cup egg whites
1/4 cup unsweetened applesauce
1/4 cup unsweetened almond milk (or any other milk of choice)
Topping:
1/4 cup raw almonds, chopped
NOTE: if you use concentrated Stevia you may way to add 2 Tbsp of ground flax in order to thicken up the batter a bit, otherwise the blueberries may sink to the bottom.
Preheat oven to 180 degrees. Spray an 8×11″ rectangular pan with cooking spray. Combine all the dry ingredients in a large bowl, and in a smaller bowl mash the banana well, add other wet ingredients, and mix well. Pour the wet ingredients into the dry and mix until combined. Pour batter into the pan, then sprinkle with the chopped almonds.
Bake for 25 minutes until it turns brown around the edges and a toothpick comes out clean. Allow to cool, then cut into squares.
Nutritional info: per 1/16 slices
Calories: 115
Total fat: 4.1g
Total carbs: 10.7g
Sugar: 4.4g
Protein: 9.9g
Meal 2/Breakfast:
Scrambled Egg Whites
Serves 1
1/2 cup egg whites
1/4 cup cooked brown rice
1/4 cup mushroom
Handful of spinach
Paprika
Pepper
Parsley
Rosemary
Mix all ingredients and cook! Sometimes I make this an omelette (add low-fat cheese) or just scramble it.
Blueberry Pancake
Serves 1
1/2 cup egg whites
1/2 cup oats (blended into a flour)
1 tsp vanilla essence
Cinnamon
1/3 cup blueberries (I used frozen)
1 tsp chia seed
Mix all ingredients (gently fold in blueberries) and slap into a frying pan. May want to add sweetener, or top with a blueberry sauce (blueberries blended with almond milk/greek yoghurt). To make it taste a bit less eggy, add 1/2 tsp of baking powder.
Nutritional info:
Calories: 275
Total fat: 5.1g
Total carbs: 35.4g
Sugar: 6.9g
Protein: 19.3g
Meal 3/Lunch:
Chicken Taco
Serves 4
500g chicken breast/ground chicken
4 large tortillas (I used wholegrain)
1/2 medium onion – chopped
1/2 capsicum – sliced
1 Tbsp chilli powder
1 tsp garlic powder (or minced garlic)
1 Tbsp ground cumin
1/2 cup water
2 cups+ shredded lettuce
1 tomato – chopped
8 Tbsp salsa
Brown chicken over medium heat. Add onion and capsicum and cook until soft. Add spices, and water. Serve with lettuce, tomato & salsa.
I took these to class and left out the lettuce, tomato and salsa because it wouldn’t have tasted fresh enough. Instead I sliced the tortilla into 4 and had mini-tacos.
Nutritional info: per 1/4 serves
Calories: 116
Total fat: 1.3g
Total carbs: 5.8g
Sugar: 2.6g
Protein: 20.6g
Jamie Eason’s Meatloaf Muffins
Serves 18
1kg minced turkey
1/3 cup egg whites
1 cup quick cooking oats (sometime I leave the oats out or put in 1/2 a cup)
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
1 tsp dried sage
2 tsp paprika
1 tsp salt
2 tbsp minced garlic
1/4 cup chopped celery
1/4 cup mushroom
1/4 cup chopped onion
Preheat oven to 200 degrees and spray a muffin pan with oil. Mix all ingredients together in a large bowl. Roll into balls (1/4 cup each) and place in muffin tray. Bake for 40 minutes.
Nutritional info: per 1 serves (2/18 meatloaf muffins)
Calories: 173g
Total fat: 10.4g
Total carbs: 0g
Sugar: 0.6g
Protein: 19.9g
Meal 4:
Blueberry Muffin
Serves 12
1 & 1/2 cups oat flour
3x 30g scoops of vanilla whey protein powder
1 tsp baking soda
1/2 tsp baking powder
1/2 cup Stevia baking formula (or 12 packets of concentrated Stevia)
Pinch of sea salt
1/3 cup egg whites
2/3 cup unsweetened applesauce
3/4 cup blueberries (again I used frozen)
Preheat the oven to 180 degrees. In a large bowl mix together all the dry ingredients. Add in the wet ingredients (except the blueberries) and mix well. Lastly, fold in the blueberries. Spray a muffin pan with oil, and fill each 3/4 full with the batter. Bake for 12-13 minutes or until just firm on top and a toothpick comes out clean. Careful not to over-bake!
To make them taste fresh out of the oven again, microwave each muffin for 15-20 seconds.
Meal 5/Dinner:
Turkey Chili
Serves 4
500g ground turkey
1 onion – chopped
4 tsp minced garlic
4 tsp tomato paste
2-4 whole tomatoes – diced
1 cup of 3 bean mix (drained can)
Chili powder
Curry powder
Sea salt
Black pepper
Basil
Thyme
Dash of Worcestershire sauce
Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then put in the tomato, tomato paste, and spices. Cook until is thoroughly cooked.
Psyllium Crepe
Serves 1
5g psyllium husk powder
55g liquid egg whites
NOTE: I like to add a little bit of flax seed, and possibly some herbs and spices, depending on what I’m eating it with.
Mix, cooking in a pan (like a pancake) then top with whatever! Recently I like it with chopped turkey meatloaf muffins and salsa/salad.
Nutritional info:
Calories: 87
Total fat: 0.3g
Total carbs: 1.5g
Sugar: 1.5g
Protein: 13.3g
Meal 6/Dessert:
Quick Chocolate Pudding
Serves 1
1/3 cup egg whites
3 tbsp sweetener
2 tbs cocoa
Combine well, then microwave for approximately 1 min 20 sec.
Chocolate Melting Cake
Serves 1
1 scoop vanilla whey protein powder
1/3 cup almond milk
1 heaped tbsp cocoa
1 serve of Stevia
Blend then microwave for 60-80 seconds, and eat immediately.
Sooo yeah that’s basically my plan for the week!! Plus a protein shake as my post-workout meal (I don’t include it in my 6 daily meals).
I’ve worked out all the macros for the recipes and everything is low carb, low sugar, high protein, and delicious!!
I got the blueberry muffins, banana and almond cake, and chicken tacos from www.busybuthealthy.com, and the turkey chili from www.fitfoodieshealthylife.com – I often modify these recipes according to what I have to cook with.
Hope this all lasts me through the week 🙂
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