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Finally Fifty

4 May

I am dividing this weeks post into two – one meal plan, and one about nutrients, malnutrition etc. I had time to cook next weeks food today so the meal plan comes first – I’ll post the second one either tomorrow or the next day πŸ™‚

I have reached my goal weight of 50kg πŸ™‚ YAY! I am still a little underweight but by making small goals I am slowly getting myself healthier and happier! I’m stoked πŸ™‚ my boyfriend is very proud of me.

Since mustering up the strength to finally get professional help, my health, self-confidence, and attitudes are gradually improving πŸ™‚ I strongly recommend asking for help – there is no shame in it and you will never regret it! I’ve learnt that struggling through something like this on my own just prolongs the problem and it expands until it envelopes every aspect of your life.

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Writing this blog, sharing what I know and hearing your responses shows that we all like to feel a part of something and together we grow πŸ™‚

 

On that note: here’s my food plan this week (all new recipes are adapted from mealsandmovesblog.com)

 

Meal 1/Breakfast:

Blueberry pancakes

 

Meal 2:

Blueberry Almond Chiaseed Protein Muffins

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These muffins are quite nice, but not my favourite. I thought a combination of some of my favourite foods – almonds + chia + blueberries (my personal addition) – would be wonderful, but I’m not a big fan of the flavour of almond essence. I’m tempted to sub it with vanilla essence and see how that tastes next time.

Serves 12

1/2 cup whole wheat flour (I subbed this for oat flour)

2/3 cup rolled oats

2 scoops vanilla protein powder

2 tsp baking powder

1/2 tsp salt

15g chia seeds

1/4 cup chopped almonds

2 tsp Stevia

1 cup fat free Greek yoghurt

3 egg whites

1 egg (I just added another egg white)

1-2 tsp almond extract

12 whole almonds (instead of almonds I sprinkled 4-5 frozen blueberries on top of each muffin before putting them in the oven)

1. Mix dry ingredients together (besides chopped almonds)

2. Add wet ingredients and mix well

3. Add chopped almonds, mix well

4. Spray 12 cup muffin pan with nonstick cooking spray

5. Divide batter equally among the muffins

6. Place a whole almond/blueberries atop each muffin

7. Bake at 180 degrees for 15 minutes or until toothpick inserted comes out clean

 

Meal 3/Lunch:

Chicken Broccoli Casserole

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Yum, new recipe that I love! It’s so creamy and delicious, easy to make, reheats well, and is super healthy! Ticks all boxes :). Below is my version of the recipe:

Serves 4

500g chicken breast – diced

1 medium onion

2&1/2 cups chopped broccoli

500g can chicken, mushroom and rice soup (the original recipe calles for 1&1/2 cups of cooked brown rice, 280g can of cream of chicken soup and 280g can of cream of mushroom soup)

1 cup fat free Greek yoghurt

Salt, pepper and multipurpose seasoning (to taste)

Tinsy bit of light mozarella cheese

1. In a frying pan cook chicken and onion

2. Steam broccoli

3. Combine chicken, onion, broccoli and remaining ingredients in a mixing bowl and mix well

4. Pour mixture into a casserole dish and sprinkle with cheese

5. Bake at 180 degrees for 15-20 minutes (until warmed through and cheese is melted)

 

Meal 4:

Protein Packed Individual Cheesecakes

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YUM! These are so delicious!

Serves 10

For the crust:

42g graham crackers (I used Shredded Wheatmeal biscuits)

45g almond meal (my supermarket was out of this so I subbed in LSA – ground linseed, almonds and sunflower seeds)

1-2 Tb unsweetened almond milk

For the cheesecake:

113g fat free cream cheese – softened

85g low fat cottage cheese – blended (the cottage cheese that I buy is already blended, I love it so much more than the usual stuff!)

85g fat free Greek yoghurt

1 Tb unsweetened applesauce

1 Tb Stevia (or another sweetener)

1 Tb corn flour aka corn starch

2 tsp vanilla essence

1 egg at room temperature

2 egg whites or 6 Tb liquid egg whites at room temperature

1 scoop vanilla whey protein powder

1. Line a muffin tin with 10 patty pans and preheat the oven to 160 degrees

2. Grind biscuits and almond meal (I just pounded it with a jar)

3. Add almond milk to the mixture, a little bit at a time, until it is slightly crumbly but not too wet

4. Divide the mixture into the muffin tray and press down with a small jar/spoon or thumb

5. Bake for 10 minutes

6. Meanwhile, combine cream cheese, cottage cheese and Greek youghurtΒ and mix for at least 1 minute until combined (I was able to blend it by hand)

7. Add other ingredients one at a time, allowing each ingredient to mix in before adding the next

8. Reduce oven heat to 150 degrees and pour cheesecake mixture ontop of the baked crusts

9. Bake for 30 minutes

10. Remove from oven and let cool for 15 minutes

11. Refridgerate cheesecakes for at least 2 hours, then serve with toppings of choice (I’m going to try it with frozen blueberries – yum!)

 

Meal 5/Dinner:

Chicken Parmigiana πŸ™‚ as posted last week (served with steamed vegies)

 

Meal 6:

Chocolate Protein Mousse

Check back later this w/e for information about vitamins, minerals, malnutrition, and exercise πŸ™‚ x

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