I’m sure it wouldn’t surprise you that the life of a medical student can get pretty busy. This year has actually been a lot cruisier than previous years, but early starts are causing me to start relying on coffee to wake me up. I hate this and I’ve never wanted to become like my mum – she literally cannot even say good morning until she’s gulped down her cappuccino haha. But I found out recently that a coffee a day is protective against cardiovascular disease and type 2 diabetes, so I figure one coffee a day is acceptable :).
Anyway I decided to try this after I got back from the gym today, for something different – a Protein Mocha Latte (inspired by the recipe on www.proteinpow.com).
Serves 1
2 tsp of instant coffee (or a double espresso if your a bit fancy)
Hot water
1/4 cup lite coconut milk
1 scoop of protein powder (I used optimum nutrition 100% gold standard double chocolate whey protein yummm…)
Put the coffee in a coffee mug, then add hot water until the mug is about half full.
Stir in coconut milk.
Add protein powder last. Enjoy your caffeine-filled protein hit 🙂
Nutritional info: per 1 mug of coffee
Calories: 158
Total fat: 4.6g
Total carbs: 3.5g
Sugar: 1.0g
Protein: 24g
Now that you’ve woken up a bit, here’s the motivation for the week: Marzia Prince (I want her quads…)
This week’s menu:
Meal1/Breakfast:
Pancakes!
Meal 2:
These are so fluffy and yum!! These are Coconut and Vanilla Whey Protein Cakes from www.proteinpow.com.
Serves 9 (on the original website she makes 5 mini cakes, but I made muffins)
3/4 cup egg whites
1/4 cup vanilla whey protein
2 tbsp coconut flour
4 tbsp chestnut flour (I subbed in oat flour)
3/4 cup quark (I cannot find this anywhere – I used low fat cottage cheese)
1/8 cup shredded coconut
1/2 cup lite coconut milk
1/4 cup oat flour
1 tsp baking powder
1 tsp baking soda
Blend all the ingredients together.
Bake at 160 degrees for about 20 minutes (muffins take less time than mini-cakes).
I want to try these with a dollop of peanut butter on top but I’m currently all out :S these are yum by themselves too though!!
Nutritional info: per 1/9 muffins
Calories: 71
Total fat: 2.0g
Total carbs: 5.6g
Sugar: 0.8g
Protein: 7.0g
Meal 3/Lunch:
Delicious recipe from www.bestrecipes.com.au – Slow Cooked Moroccan Chicken.
Serves 6
1kg chicken breast – roughly chopped
1 onion – diced
2 leeks – diced
425g tin diced tomatoes
4 cups diced butternut pumpkin
425g tin chickpeas – drained and rinsed
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp ground cinnamon
1 tsp salt
1 tsp pepper
3 cloves garlic – minced
1 tbsp tomato paste
1 tbsp grated lemon rind
1/2 cup chicken stock
1/4 cup coriander – finely chopped
3 tbsp lemon juice
1/3 sultanas (I’ll probably leave these out)
Throw all ingredients, except lemon juice and sultanas, into the slow cooker and stir to combine.
Cook on low for 6 hours, or high for 3 hours.
Add lemon juice and sultanas and heat for 15-30 minutes.
Nutritional info: per 1/6 serves
Calories: 217
Total fat: 2.4g
Total carbs: 8.7g
Sugar: 1.0g
Protein: 37.6g
Meal 4:
Again I whipped up a batch of Triple Chocolate Protein Cake Bars – this time I used lite coconut milk instead of almond milk (because I wanted to use up the opened can) and added hulled hemp seeds. So so good. This photo was taken watching the closing ceremony 🙂
Meal 5:
Another new recipe – this time from www.thegraciouspantry.com. This Lemon Zucchini Chicken is really different to what I usually have, but I felt like mixing things up a bit and keeping myself excited about clean eating :). I’ve found that after freezing and reheating this meal it doesn’t taste overly great… the zucchini seems to go a bit rubbery or something. It’s nice fresh, but unfortunately doesn’t freeze well.
Serves 8 (but I divided mine into 4 serves)
900g chicken breast (the lady at the deli only gave me 700g…) – chopped into cubes
500g zucchini – chopped into cubes
1 medium red onion – chopped
Juice of 2 lemons
Zest of 1 lemon
1 tbsp garlic powder
(I also added about a cup of chopped broccoli)
Saute the onion in a frying pan.
Add all other ingredients.
You can remove the excess liquid in the bottom of the pan – I kept this because I will be reheating my food and the extra liquid will prevent it from drying out)
This will be really good with brown rice (if I was to have this for lunch).
Nutritional info: per 1/4 serves
Calories: 245
Total fat: 2.2g
Total carbs: 11g
Sugar: 5.5g
Protein: 42.6g
Meal 6:
The usual protein mousse 🙂
I hope you’re all hitting the gym and keeping up the clean eating!!! x
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