The Heathly Eating Blueprint

Easy dinner tonight 😴
Roast chicken from woolworths, chucked some veggies in the air fryer and steamed veggies in the microwave

I really felt like eggs on toast for lunch but I also want to make sure I'm getting enough micronutrients.
I often have a side of fruit and vegetables if the meal I'm having doesn't have them in it, it's an easy way to make sure you're getting them in!

What would you like to see? What's a barrier for you or something you'd like help with? 😊

Dessert tonight 🤤

Lunch today was left over souvlaki seasoned chicken strips (already marinated) with salad and low fat mayo.

I love easy food 😅

Last week I got an already marinated butterfly chicken, chucked it in the oven and used it in burrito bowls with rice, sour cream and salad.

Super easy but high protein, tasty and filling!

Tips to hitting your calories and macros!

- Break up your calories and macros over the day
My calories are:
2,050
My macros are:
116g Protein
68g Fat
243g Carbs

500kcal per meal (3 meals)
183kcal per snack (3 snacks)

30g protein per meal
8.5g protein per snack

15g fat per meal
7.5g fat per snack

60g carbs per meal
21g carbs per snack

- Plan your food the day before
Knowing what you're going to eat the next day will save time and helps plan each meal rather than getting to the end of the day and over or under eating.

- Meal prep at the beginning of the week
This helps to reduce the amount of snacking, eating out or grabbing unhealthy options and saves time!

- Take into consideration times that you may be eating out and factor that in before going out
This will allow you to eat accordingly around eating out to still achieve calorie and macro goals without going over

- If needing to eat more, increase portion sizes

- If needing to eat less, decrease portion sizes

- Work out good sources of protein, carbohydrates and fats that you enjoy
It becomes easier (I find) to find foods that I enjoy that I'm happy to eat on a regular basis rather than eating differently all the time

- If tracking is new and overwhelming, start with one meal at a time (I.e. breakfast) and move to the next once you've figured that out
Small steps will lead to big changes, you don't have to do everything at once!

A few low calorie savoury, easy snack ideas 😊

Munch Me range, all around 100cal per serve (20g)

The Happy Snack Company Crunchy Roasted Chickpeas Lightly Salted 110cal

The Happy Snack Company Crunchy Roasted Fava Beans Sea Salt & Vinegar 120cal

Sun Rice Thin Sour Cream & Chives Rice Cakes 98cal per serve (roughly 3 rice cakes)

Sun Rice Thin Salt & Vinegar Rice Cakes 95cal per serve

Harvest Snaps Salt & Vinegar 18g (single serve packets) 85cal

Harvest Snaps Original Salted 18g (single serve packets) 84cal

Infuzions Veggie Straws 15g (single serve packets) 72cal

Cobs Popcorn Sea Salt 13g (single serve packets) 64cal

Let me know what else you'd like to see!

Knowing how to eat or track when you're going out can be difficult.

Here are a few tips to help eat while you're out without ruining your day.

Eat mindfully! Eat slowly, listen to physical hunger cues and eat only until full.

Choose something that you know will be high protein. Eat the vegetables and protein first to fill you up before eating the carb dense foods that will fill you up quickly but not leave you feeling full for long.

Have a flex day (easiest to do with night time meals). Track for the majority of the day, eating 50-60% of total calories and 60-70% protein intake.

After 3-4pm eat normally without tracking using mindful eating practices.

Get back on track the next day.

SWEET TREATS OR DESSERTS UNDER 100 CALORIES! 😍

Satisfy your sweet cravings without feeling guilty!

Fibre one range 90cal and under
Cobs Popcorn (sweet and salty) 64cal
Messy monkey bars 63cal
Cyclones 95cal
Paddle pop 82cal
Peter's original twin pole icy pole 44cal
Calippo 91cal
Bulla splits 95cal
1 serve of Tillys icecream 80cal
1 serve of Halo Top ice cream 90cal

Let me know if you want me to do another post including more sweet treats!

High Protein French Toast 🤤

To be honest, I've never made french toast before so realistically this was me adding in random things and cooking it how I thought 🤷🏻‍♀️

BUT, it tasted good!

I mixed into a container:
1 egg
1 egg white
10g chocolate protein powder
10g nativa (can use stevia or sweetness of choice)
10g h**p meal
2 tsp cinnamon

I covered the bread in the mixture and cooked it on a fry pan

I topped it with 80g of strawberries and 10g of hazelnut spread.

I'm not a fan of my protein powder at the moment, it's plant based. If I was able to use my normal whey protein I would have just had 20g of protein powder and no h**p meal or nativa.

449kcal
30g protein
45g carbs
14g fat

Tracking tips!

- Weigh meat raw OR cooked, don't go between the two or it won't be accurate (I find raw easier).

- Use actual measuring cups and measuring spoons.

- Weigh your food with kitchen scales.

- You can scan barcodes on My Fitness Pal. If you're not having the serving size suggested on the packet, you can change it by clicking on "serving size" under the number of servings.

- You can create recipes. Use this feature when making a meal. Add in the total amount of ingredients for the whole recipe and add how many serves it makes. It will divide the calories and macros up for you.

- Track your food as you go rather than leaving it until later, you'll probably forget what you've eaten in each meal.

- Divide calories and macros up for the day so you know how much to have for each meal and snack. This saves eating too much or too little throughout the day.

- My Fitness Pal will set up ridiculous targets when you put in your details and goals, these are not accurate. Speak to someone qualified in nutrition to support you through your healthy eating journey.

Smoothie bowls are my favourite 😍

I make them differently every time but this one is:
160g vanilla yopro
75g frozen raspberries
20g h**p meal
10g chocolate protein powder

Topped with
50g strawberries
40g blueberries
30g granola
10g crushed peanuts

490kcal
37g Protein
51g Carbs
12g Fat

Perfect for the hot weather, super tasty and will keep you full for hours!