This is so good because it is so damn delicious! It's Monday today which means I have client calls
with my nutrition and training clients this morning and I really like to make sure that I
get breakfast in before I start work for the day because otherwise, honestly I am just brain fog..
and I like to make sure this meal is balanced and by that I mean it has proteins and fats and
carbohydrates. So I'm gonna make two small breakfast bowls and one is sweet and one
is savoury. Do you prefer sweet or savoury? Like, what is your preference for your breakfast?
For my sweet one, I'm making some oatmeal on the stovetop and I'm using half a cup of rolled oats,
my breakfast spice mix (which I showed in my last video - which was my 'Nutrition Hacks' video) and a cup
of almond milk. My savoury bowl has a quarter of a tablespoon of olive oil, one cup of egg
whites, a teaspoon of taco seasoning, some spinach, low-fat cheese, black beans, salsa, lime juice and
coriander. I do really like having egg whites as a protein source and I try to only use whey
protein about once per day. Just- I just have never liked using it more than that. So on a day where I
don't feel like having whey mixed into my oatmeal I'll just cook up some egg whites to go with it
instead. I'm gonna add in half a cup of berries and I'm using some sugar-free maple flavoured syrup.
Time for a snack and I'm making a really simple protein shake that has
a scoop of whey, banana and a tablespoon of peanut butter
for some healthy fat and I'm just going to mix it together with a cup of almond
milk. For lunch I do have some meal prep sweet potato already in the fridge so I'm
going to have that with some chicken, which has my poultry seasoning on it and some green beans.
This meal is so easy to grab and as long as I have the sweet potato prepared
um, it's got a good amount of fibre and it's got protein which all helps keep me satiated.
Now, we usually have a little bit of a gap in the afternoon. So Mondays is when I do some of my- my
phone calls and I have some clients that are in Europe so I do a couple of calls on an evening
time slot. I do finish pretty late tonight so I didn't want anything that's super complicated to
put together. I cooked up a salmon fillet and I had some green beans and a little bit of brown rice.
I'm starting my day first off with a walk and I don't always do it fasted - I'm just trying to get
back into the habit of doing cardio more regularly. A few months ago I just sort of fell out of the
habit with it and I definitely noticed the changes that it makes because I sit down a lot of the day
for all the work that I do. And Tuesday is my day off so for breakfast I'm gonna whip
up some protein oatmeal and I'm making it with rolled oats, whey protein and almond milk and
then on top I'm gonna add some almond butter, half a banana, a little bit of blueberry jam
and some sugar-free maple flavored syrup. This is the sugar-free maple flavored syrup that we
use and they also have another one which is apple and cinnamon flavour and it is so good!
Another meal prep meal with some chicken beans and sweet potato after my training session today.
For a snack I'm just mixing together some greek yogurt with two tablespoons of Biscoff spread and
25 grams of cashew nuts. Oh my god, it is such a treat and I'm not gonna lie... the Biscoff is
uh, mildly addictive. Okay don't mind me I'm already in like a big pyjama shirt.
I'm ready for bed and it's like 7:10 pm! Today has actually been a really busy day. It's the 'Mitch
special' this evening. He very kindly cooked me this burger. Let me show you it! So it's a whole wheat
bread roll, there's a kangaroo patty, we've got some lettuce, there's some tomato chutney, some mustard,
low-fat cheese, pickles, tomato... am I forgetting anything? And, I don't know, can you guys get
kangaroo where you are? Maybe that seems a little bit weird. I'm not sure, um, but we get it because
it's super lean. It's like less than two percent fat. It's also really high in protein, it's high
in b vitamins, it's got double the amount of iron of beef and triple the amount of iron of chicken!
(Mitch speaking: "reminds me of a 'Krabby Patty' - like it visually it looks like one")
I was just watching this back
my face is swollen because I went to the dentist this afternoon. Also I spoke to her about getting
invisalign, um, I'm not sure if some of you have seen it... I've got like two bottom teeth (that) are like a
little bit crossed. So I asked her about invisalign and I'm probably going to start that. It's dual
breakfast again - we've got one sweet and one savory, the same as Monday. I casually mentioned
to my friend, Darren, that Pickle cotton candy is a thing that exists and then he happened to order
some and he surprised me by bringing it to our back training session so we tried a bit. That's um... *laughs*
Now after all that nonsense it's time for a post training pizza. Uh, to make this I'm
gonna cook up some turkey breast with a quarter of a tablespoon of olive oil and then I'm using
these low cal pita breads (they have about 93 calories in each, if I'm remembering correctly)
with some pizza sauce and some onion on the base and then I'm also going to add some
capsicum, put on the turkey and some Italian herbs... Italian herbs? Which way do you say do
you say herbs or herbs? I don't know how I got into the habit of saying herbs. We're going to
put on top 75 grams of low-fat cheese and bake it for eight minutes in the oven. The good thing
is that these calories fit in so well after the gym and I think there's such a big misconception
that your food needs to be super restrictive if you've got like fitness or body goals in mind
but honestly it's just about being smart with the quantity and the frequency. I don't want to
get my hair in it, this is one of my favourite post training meals right now! Listen, listen!
This is so good. Every time
this is so good. I'm just taking a quick little filming break and having a whole heap of water
because I really need it. I've been drinking so much water lately and I highly recommend getting
a giant water bottle that's large and in charge like this one. You- you really do feel accomplished
once you get through it. I'll- I'll drink two of these in a day. I've definitely noticed
that if it's the afternoon like 2 or 3 pm and my energy is starting to crash it's probably because
I haven't had enough water. Protein shake for a snack this afternoon and in this one
I've got a scoop of whey, some almond milk, half a banana, peanut butter, honey, berries and spinach.
This has to be one of my favorite meals at the moment. It's my zucchini chicken fritters and Mitch
cooked up a double batch for today and tomorrow and I'll show you how you can make them tomorrow.
A shake this morning with whey, cocoa powder, banana, zucchini, spinach, strawberries and a
little bit of rolled oats. My snack has some greek yogurt, honey, some raspberries and some walnuts.
I've got some extra lean beef, there's some salsa, some guacamole,
we've got some low-fat sour cream, spinach and a cup of brown rice.
We picked up an exercise bike so it was easier to get our cardio in in Winter. Um, the reason
I'm using this tonight is because I literally just all day been writing nutrition sheets and training
programs for my clients so I've been sitting on my butt and I've hardly moved at all and
that's a pretty typical workday for me. Aside from going to the gym, my days can be fairly inactive.
I'm having the chicken fritters for dinner again tonight so I'll show you how I make
them. These ones are in my latest meal prep video too but I'll talk you through it. So,
start by grating your zucchini onto some paper towel or a clean cloth and use that paper towel
or cloth to squeeze the excess moisture out of the zucchini then you can transfer it to a bowl
and add in your chicken, salt, egg, garlic, green onion, pepper, parsley, ricotta and lemon juice.
Heat a non-stick pan to medium and add some olive oil for cooking
and you can use your spoon just to like put them out onto the hot pan. Leave them uncovered while
they cook and then you can flip them over and cook them for another like four to five
minutes.
Big yes to this protein oatmeal again! Honestly, as it's getting colder you cannot keep me away from
the oats. It's got half a cup of oats, a scoop of whey, some almond milk topped with almond
butter, banana, sugar-free maple flavored syrup, a little bit of blueberry jam and some walnuts.
Got another kangaroo burger - thank you Mitchell for cooking this one!
For a snack today I'm making my high protein bean dip and these ingredients will make two servings.
You can just make it in a blender, it's so yum, it's so easy and I serve mine with some carrot sticks.
So you're gonna combine some cannellini beans, olive oil, lemon juice, a tin of tuna,
salt and blend it up and you can serve it with some spring onion on top. This is such an easy
snack to have! It's filling and it's really high protein. The recipe is over on my blog
if you want to go check it out (also linked in description box).
Back at it again with the boring old chicken and potatoes. Honestly, I feel like having
meal prep roasted vegetables is a lifesaver.
I'm not super hungry yet so I'm just gonna make a little yogurt for breakfast before I head to
the gym and so it's just some greek yogurt with my absolute favorite blueberry jam and some walnuts
Now just putting together another taco flavoured bowl. I don't usually track my
calories on a Saturday. I'll still weigh out some meals just so that I'm aware of like the portion
sizes. I used to track like every single day, every single meal and I honestly feel like it helps you
get a really really good understanding of how much food your body personally needs
but if you do it for long enough in a healthy way and by that I mean in a way it doesn't become like
obsessive, it doesn't take over your thoughts, it's not like too consuming in your mind then I think
you start to establish a really good relationship and understanding like how much you need to eat
for whatever your goals are so you can start to eyeball things and figure it out with a little
bit of guesswork. We're going out to the movies soon but before we go I have another little snack which
I want to eat. So I want to have a protein shake to make sure that my protein is high enough because
I've only had the two meals so far today so I had beef and then I had yogurt and yogurt is not like
super high protein. Um, so I'm gonna have a protein shake and then I'm going to make
a single serve choc-chip mug cake - the one from my sweet treats ebook. I'm making that because
I'm filming a nutrition hacks video and in the nutrition hacks video I mentioned the mug cake
and I was like well I may as well like film it, get some shots of it because it is so damn delicious.
On a saturday night we'll either go out to eat or we'll order something
in and it was rainy and freezing cold and miserable so I ordered chicken wraps and
they sent burgers so I had a chicken burger.
Good morning! For breakfast today we are having the same as yesterday - just some greek yogurt with some
walnuts and some blueberry jam. I've got a couple of video calls for some clients again today so
a little break in between and I'm having a shake with one and a half scoops of whey, some cocoa, half
a banana, some zucchini, spinach, strawberries and some rolled oats. Meal prep saves the day again
with some more chicken and vegetables - surprise, surprise! For dinner we have got salmon, some
green beans and some brown rice which has a few different spices and things mixed through it
just to make it a little bit more interesting. I'll quickly show you how I like to get the skin crispy.
I'm going to use the olive oil and put it sort of all over the salmon but concentrate it on the skin.
Then we're going to sprinkle our salt flakes onto the skin and when your pans hot take a
piece of baking paper, pop that on there, put the leftover oil on the baking paper
and then put the salmon on their skin side down and let it cook for like four to five minutes.
Once it's cooked on the one side for that long then we're gonna flip it over. It won't look like
anything special at first but like as it starts to dry off it will become really crispy. If you'd
like some more really easy meal ideas make sure to check out the video which I will pin on the screen
here and it's some super simple meal prep options which I put together. Thank you for watching this
full week. This is my last meal for this week. Oh my gosh, um, this video was so much effort to put
together. There were so many times where I nearly went to eat something and then I was like I have
to film it but I hope you're well, I hope you're looking after yourself and I'll see you next time.