BLT Lettuce Wraps

This quick and easy meal is packed with protein - which will keep you feeling full all the way to your next meal.

Great for breakfast, lunch, or a post-workout snack.

Eggs are one of the most nutritious foods on the planet, packed with vitamins.  And because they are so filling, when we have them earlier in the day we tend to consume less calories later on in the day, which can help with weight loss.

 

Serves: 1

Prep: 10 mins

Cook: 10 mins

 

Ingredients:

2 hard-boiled eggs, chopped

4 slices short-cut bacon, cooked and chopped

1 medium tomato, diced

1 tsp. mayo

3-4 large lettuce leaves

 

Method:

Firstly, cook the eggs to your liking, then set aside.

In the meantime, heat a dry non-stick pan and fry the bacon for a few minutes until crispy, set aside to cool.

Once both egg and bacon have cooled, chop them into small pieces.

Mix the diced tomato with mayonnaise and season with salt and pepper to taste.

Prepare 3-4 large lettuce leaves, and place them on a plate. Top with tomatoes, bacon, egg, and serve seasoned with freshly ground black pepper.

 

Nutrition per serve:

Calories: 316

Carbs: 6g

Fats: 17g

Protein: 30g


 

Gluten Free Turkey Casserole

I don't eat a lot of red meat.  Over the course of a fortnight I will only have one dinner with beef and the rest will be either vegetarian, fish or chicken.  But I do find myself getting a bit bored with fish and chicken sometimes.

That's where turkey becomes a good option to mix things up a bit.  It's a rich source of protein and various vitamins and minerals, and it contains tryptophan which helps to produce serotonin, the happy hormone.  It is low GI and helps to regulate insulin levels, therefore being a great weight loss food.

This gluten-free turkey casserole is super quick and simple to make, low in calories, and you could whip it up on a Sunday and eat the leftovers during the week.  You could even jazz it up with a bit of a side salad.

 

Serves: 6

Prep: 15 mins

Cook: 20 mins

 

What you will need:

 230g gluten free pasta

1 tbsp. coconut oil

1 medium onion, chopped

2 garlic cloves, chopped

900g lean turkey mince

1 medium zucchini, chopped

1 red chilli, chopped

1 can chopped tomatoes

240ml chicken stock

3 tbsp. tomato paste

2 tbsp. coconut cream

¾ cup (75g) mozzarella

 

Instructions:

Heat the oven to 190C (375F).  Cook the pasta al dente according to instructions on packaging.

Heat the oil in a large frying pan and cook the onion and garlic until translucent. Add in the turkey and stir well while cooking for a few minutes.

Next add in the chopped zucchini and chilli, tomatoes and chicken stock and bring to boil. Now add in the cooked pasta and cream. Mix well and take off the heat.

Transfer everything into an oven proof dish and top with mozzarella. Bake in the oven for about 20 min until golden brown.  Serve and enjoy!

 

Nutrition per serving:

Calories: 386

Carbs: 38g

Protein: 43g

Fats: 7g
 

Fiery Chocolate Overnight Oats

No need to skip breakfast anymore.  Prepare it the night before and it's ready to eat when you get up in the morning!

This beautiful breakfast recipe is gluten free, high protein, low carb and vegetarian.

And.... it's chocolate flavoured.  What's not to love!?

 

Serves: 1

Prep time: 5 mins

Chill: Overnight

 

WHAT YOU NEED:

1/2 cup (45g) gluten-free oats

1 scoop vanilla whey/protein powder

1/2 tablespoon of natural cocoa powder (or cacao), unsweetened

1 teaspoon chia seeds

1/2 teaspoon ginger, grated

1 cup (250ml) unsweetened almond milk

 

WHAT YOU NEED TO DO:

Place all the ingredients in a jar or container, and mix well.

Leave to soak in the fridge for at least 8 hours, or overnight.

To serve, sprinkle with dark chocolate or top with berries.

 

NUTRITION PER SERVING:

Calories: 355

Carbs: 32g

Fats: 9g

Protein: 34g

Chocolate Hommus

OMG... what?

Chocolate hommus!

One of my fave snacks would have to be carrot sticks with regular hommus… but this chocolate version of hommus is NEXT LEVEL.

It is a deeeeeelishous and guilt-free snack, at only 93 calories per serve.  Pair it with strawberries which are a low calorie fruit and you have yourself a winning mid-afternoon snack when you start to feel that 3pm slump and need a pick-me-up.  

Make up a batch on Sunday, portion it out into containers and keep it in the fridge for a mid-week indulgence.  Put a smile on the face of even the fussiest kids, or make your work colleagues super jealous (don't forget to tell them where you got the recipe from!).

I can't wait for you to give this a try and let me know what you think!

 

Serves: 8

Prep time: 10 mins

Cook time: 0 mins

 

What you will need:

360g chickpeas

2 tablespoons of natural unsweetened cocoa powder (or cacao)

2 tablespoons of maple syrup

1 tablespoon of tahini

1/2 teaspoon of cinnamon

1 teaspoon of vanilla essence

2 tablespoons of water

 

What you need to do:

Drain and rinse the chickpeas.  Put all the ingredients in a food processor or a high-speed blender and blend into a smooth paste.  Add more water if necessary to achieve the desired consistency.  

Serve as a dip with fruit.  Yummo!

 

Nutrition Per Serve (recipe makes 8 serves):

Calories: 93

Carbs: 11g

Fats: 3g

Protein: 5g

 

 

 

 

 

Simple Sweetcorn Fritters

This delicious recipe is low carb, gluten free, dairy free, vegetarian and quick to make.

Did you know that corn is actually a grain, not a vegetable?  It is also a little yellow powerhouse of nutrients, minerals and fibre.  It can help to lower cholesterol, prevent anaemia, control diabetes and take care of your eyes and skin.

If you're a vegetarian, simply serve these fritters up with sliced avocado and a dollop of yoghurt.  If you're not a vegetarian, a slice of smoked salmon would go really nicely with it too.

 

Makes: 8

Prep time: 10 mins

Cook time: 15 - 20 mins

 

WHAT YOU NEED:

280g organic sweetcorn, drained

Bunch of coriander, chopped

1 lemon, zest

1 cup (120g) buckwheat flour

3/4 cup (185ml) cold water

4 teaspoons coconut oil

 

WHAT YOU NEED TO DO:

Place the sweetcorn in a large bowl.  Add the chopped coriander and lemon zest, season with salt and pepper.

Next, add in the flour and water and mix well until smooth.

Heat 2 teaspoons of the coconut oil in a large non-stick pan on high heat.  Once the pan is hot, ladle in the mixture.  Cook the fritters in two batches of 4, or divide the oil accordingly if the pan isn't big enough (eg 1/2 teaspoon of oil per fritter).

Cook for about 2 - 3 minutes on each side until browned.  The batter makes 8 medium sized fritters.  

Serve with a side of avocado, and chilli yoghurt (optional).

 

NUTRITION PER FRITTER:

Calories: 97

Carbs: 15g

Fats: 3g

Protein: 3g

 

Zesty Rice Noodle Salad

What's not to love about this beautiful rice noodle salad?  It packs a nutritional punch, and plenty of protein to keep you feeling full until your next meal.  And super quick and easy to prepare.

Why not make it for dinner, and take the leftovers to work the next day for a lunch that will make your colleagues oh so jealous.

This recipe contains ginger, which is a fabulous immune system booster - great for these winter months with the flu season upon us.  If you're trying to lose weight - ginger is your new best friend!  It helps with digestion, reduces inflammation, lowers cholesterol, regulates blood sugar, relieves joint and muscle pain, and it can even reduce menstrual cramps.

The Zesty Rice Noodle Salad is gluten free, dairy free and high in protein.

 

Serves: 4

Prep time: 10 mins

Cook time: 15 mins

 

WHAT YOU NEED:

180g rice noodles

1 teaspoon coconut oil

2 teaspoons sesame oil

300g diced chicken breast

150g king prawns

150g edamame beans

100g sweetcorn, drained

100g snow peas

2 tablespoons ginger, peeled and chopped

4 spring onions, chopped

2 tablespoons lemon juice

2 teaspoons sesame seeds

 

WHAT YOU NEED TO DO:

Prepare the noodles according to the instructions on the packaging, and set aside.

Heat the coconut oil and half the sesame oil in a pan over medium-high heat.  Add the chicken and cook for 4-5 minutes until browned.

Next add in the prawns, edamame beans, sweetcorn and snow peas.  Cook for another 3 minutes.

Add the ginger and cook for another 2 minutes before adding the spring onions.  Season to taste with salt and pepper.

Finally, add in the cooked noodles, the remaining sesame oil, and sesame seeds.  Mix well and taste for seasoning.  If necessary, add more salt and pepper.

Divide between 4 bowls and serve, or store in an airtight container in the fridge until needed.

 

NUTRITION PER SERVING:

Calories: 399

Carbs: 46g

Fats: 46g

Protein: 34g

 

Salmon Tray Bake

This beautiful dinner is super easy, all in one pan, and feeds a family of four.

It is gluten free, dairy free, and high in protein.

Salmon is such an amazing weight loss food.  It is low in calories, but high in protein which helps control your appetite, regulate hormones and boost your metabolism.  The high concentration of Omega-3 fatty acids can help reduce inflammation, target belly fat, give you clearer skin, and look after your heart and brain.  The nutrients in salmon also helps control insulin and blood sugar levels, potentially reducing the risk of diabetes.

Not a fan of the taste of salmon?  No worries, you can still make this delicious dish and simply substitute with a different type of fish.

This is also a great winter dish, as the red onion is great for warding off colds and helping your immune system.

 

Serves: 4

Prep: 10 mins

Cook: 45 mins

 

WHAT YOU NEED:

800g baby potatoes, washed

2 tablespoons of olive oil

200g broccolini or green beans

3 small red onions, cut into wedges 

250g cherry tomatoes

2 rosemary sprigs

2 tablespoons of balsamic vinegar

520g salmon fillets 

 

WHAT YOU NEED TO DO:

Preheat oven to 180C (360F).

Place the potatoes in a large baking tray and rub them with the olive oil.  Season with salt and pepper, then bake for 10 minutes.

Next, add the onion and rosemary, and drizzle with balsamic vinegar.  Bake for another 10 minutes.

Season the salmon fillets with salt and pepper and add them to the tray.  Add the broccolini (or beans).  Bake for another 15 minutes.

Once the salmon is cooked through, divide everything between four plates and serve.

Enjoy!

 

NUTRITION PER SERVING:

Calories: 538

Carbs: 45g

Fats: 23g

Protein: 39g

 

 

Let me know how it goes, in the comments below.

 

 

Morning Kickstart Breakfast Wrap (Gluten Free)

This is a beautifully balanced, delicious and filling breakfast wrap that will give you plenty of zing to get your day started.  Super quick and easy to make, and if you're running late for work you can even take it with you and eat it when you get there.

I never would have thought of eating a wrap for breakfast (I'm more of a smoothie kind of gal), but if you're bored of the same ol' and want to mix things up a bit, give this a try.  

This recipe is gluten free, suitable for vegetarians, and quick to make (10 minutes).

 

Serves: 2

Prep: 10 mins

Cook: 0 mins

 

WHAT YOU'LL NEED:

200g Cottage Cheese

1 avocado, stone removed

2 medium corn wraps

50g Sundried Tomatoes

2 Handfuls of Lettuce

 

WHAT TO DO:

Heat the wraps according to the packet instructions.  Mash the avocado with a fork and spread over the wraps.  Season with salt and pepper.

Next, divide the cottage cheese, tomatoes and lettuce over the avocado.  Roll the wraps and wrap them tightly in cling film.  Keep them in the fridge (or cooler bag - if you're on the way to work!) until it's time to eat.

Bon Appetite!

 

NUTRITION PER SERVING:

Calories: 365

Carbs: 31g

Fats: 21g

Protein: 14g

 

Don't forget to let me know what you think in the comments below!

 

Bangin' Blueberry Protein Smoothie

Not a big fan of eating a big breakfast meal when you first get out of bed?

A breakfast smoothie is the perfect solution!  It's quick and easy to make, packs a nutritional punch, gets your metabolism going, re-hydrates you and goes down a treat.  No chewing effort required, and no heavy bloated tummy.

Blueberries are a low calorie, low fructose fruit that are packed with antioxidants to support your immune system, ward off colds and even help fight cancer.  This smoothie is also high in protein which will help you feel full until it's time for morning tea.

This recipe is low carb, gluten free, suitable for vegetarians, and quick to make (5 mins).

 

Serves: 1

Prep: 5 mins

Cook: 0 mins

 

WHAT YOU WILL NEED:

- 1/2 cup (125ml) coconut water

- 1/2 cup (125ml) almond milk, unsweetened

- 1 scoop vanilla whey protein

- 1/2 cup (50g) frozen blueberries

- 1 teaspoon ground cinnamon

- 1 teaspoon chia seeds

- Handful of ice

 

WHAT YOU NEED TO DO:

Blend all the ingredients in a high-speed blender until smooth. Serve and enjoy!

 

NUTRITION PER SERVING:

197 calories

14g carbs

4g fats

26g protein

 

Let me know how it turned out in the comments below!