Fat Loss - Full day of eating - Recipe collection #2

Hello and welcome to issue #2 of our Fat Loss Healthy recipe, Full Day of Eating.

This week, our calorie consumption totals in region of 1,551 calories.

Now, remember that portions can be amended to suit your Basal Metabolic Rate (BMR), daily burn rate and activity levels. If you need some help to work out calorie intake vs calorie expenditure, just drop us a wee email or start a chat in our chat box.

Preparation is key, batch cook where possible and use as many clean, raw ingredients as you can manage. So, let's dive into breakfast.

Breakfast: Quinoa Cinnamon porridge topped with blueberries and strawberries

Ingredients:

• 1/2 cup quinoa

• 1 cup water

• 1 cup almond milk (or any milk of your choice)

• 1 teaspoon ground cinnamon

• 1 tablespoon honey or maple syrup (optional, for sweetness)

• 1/2 cup blueberries (for topping)

• 1/2 cup strawberries (for topping)

Method:

1. Rinse the quinoa under cold water.

2. In a saucepan, combine quinoa, water, almond milk, and cinnamon.

3. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is cooked and the mixture has thickened.

4. If desired, add honey or maple syrup for sweetness and stir well.

5. Remove from heat and let it sit, covered, for a few minutes.

6. Spoon the porridge into bowls and top with blueberries and sliced strawberries.

Nutrient Breakdown (Approximate):

(Values are per serving and may vary based on specific ingredients.)

• Calories: Around 400 kcal

• Protein: 10g

• Carbohydrates: 70g

• Fat: 8g

• Fiber: 8g

Micronutrients:

• Quinoa provides essential minerals like iron and magnesium.

• Blueberries and strawberries offer vitamins C and K, as well as antioxidants.

Feel free to adjust ingredient quantities based on your preferences and dietary needs!

Snack 1:

A banana.

Just a simple banana. No preparation required other than buy, peel and eat.

121 calories.

Lunch:

Thai Red Chicken Curry.

Ingredients:

• 500g boneless, skinless chicken breasts, sliced

• 2 tablespoons red curry paste

• 400ml coconut milk

• 1 red bell pepper, thinly sliced

• 1 green bell pepper, thinly sliced

• 1 cup sliced bamboo shoots

• 1 tablespoon fish sauce

• 1 tablespoon vegetable oil

• Fresh basil leaves, for garnish

Method:

1. Heat the vegetable oil in a large pan over medium heat. Add the red curry paste and cook for 1-2 minutes until fragrant.

2. Add the sliced chicken to the pan and cook until browned on all sides.

3. Pour in the coconut milk and bring to a simmer. Add the sliced bell peppers and bamboo shoots. Cook for another 5-7 minutes until the chicken is cooked through and the vegetables are tender.

4. Stir in the fish sauce and let the curry simmer for a few more minutes.

5. Garnish with fresh basil leaves before serving.

Macro and Micronutrient Breakdown (per serving):

(Note: Nutritional values may vary depending on specific ingredients and brands used)

• Calories: ~450 kcal

• Protein: ~25g

• Carbohydrates: ~10g

• Fat: ~35g

• Fiber: ~2g

• Vitamin A: ~40% DV

• Vitamin C: ~70% DV

• Iron: ~20% DV

Shopping List:

• Boneless, skinless chicken breasts

• Red curry paste

• Coconut milk

• Red bell pepper

• Green bell pepper

• Bamboo shoots

• Fish sauce

• Vegetable oil

• Fresh basil leaves

• Boiled rice (for serving)

Enjoy your delicious Thai Red Chicken Curry with boiled rice! Let me know if there’s anything else I can assist you with.

Snack 2:

Protein Banana Pancakes.

Ingredients:

• 1 ripe banana

• 2 eggs

• 1 scoop (about 30g) protein powder (vanilla or your preferred flavor)

• 1/2 teaspoon baking powder

• Pinch of salt

• Cooking spray or a little oil for the pan

Method:

1. In a bowl, mash the ripe banana until smooth.

2. Add the eggs, protein powder, baking powder, and a pinch of salt to the mashed banana. Mix until well combined.

3. Heat a non-stick pan over medium heat and lightly coat it with cooking spray or oil.

4. Spoon the batter onto the pan to form pancakes. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.

5. Remove from the pan and repeat until all the batter is used.

Macro and Micronutrient Breakdown (Approximate):

• Calories: 280

• Protein: 25g

• Carbohydrates: 25g

• Sugars: 12g

• Fat: 9g

• Saturated Fat: 3g

• Fiber: 3g

Micronutrients (Approximate):

• Vitamin A: 6%

• Vitamin C: 15%

• Calcium: 15%

• Iron: 8%

Feel free to adjust the portion sizes or ingredients based on your preferences or dietary needs. Enjoy your healthy pancakes!

Dinner:

5% Lean Mince stuffed Peppers.

Ingredients:

• 4 large bell peppers (any color you prefer)

• 500g (approximately 1 lb) 5% fat mince (ground beef/turkey/chicken)

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 cup cooked quinoa or brown rice

• 1 cup chopped tomatoes (canned or fresh)

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• Salt and pepper to taste

• 1/4 cup grated low-fat cheese (optional, for topping)

Method:

1. Preheat your oven to 190°C (375°F).

2. Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.

3. In a large skillet, sauté the chopped onion and minced garlic until softened.

4. Add the 5% fat mince to the skillet and cook until browned and cooked through.

5. Stir in the chopped tomatoes, dried oregano, dried basil, salt, and pepper. Cook for another 5 minutes, allowing the flavors to meld.

6. Remove the skillet from heat and mix in the cooked quinoa or brown rice.

7. Stuff each bell pepper with the mince mixture and place them in a baking dish.

8. If using grated low-fat cheese, sprinkle it on top of the stuffed peppers.

9. Cover the baking dish with foil and bake in the preheated oven for about 25-30 minutes, or until the peppers are tender.

Macro and Micronutrient Breakdown (approximate values per stuffed pepper):

• Calories: ~250-300 kcal

• Protein: ~20-25g

• Carbohydrates: ~20-25g

• Fat: ~8-10g

• Fiber: ~5g

• Vitamin C: ~100mg

• Vitamin A: ~5000 IU

• Calcium: ~100mg

• Iron: ~2mg

Shopping List:

• 4 large bell peppers

• 500g 5% fat mince (ground beef/turkey/chicken)

• 1 small onion

• 2 cloves garlic

• 1 cup cooked quinoa or brown rice

• 1 cup chopped tomatoes (canned or fresh)

• Dried oregano

• Dried basil

• Salt and pepper

• Low-fat cheese (optional)

Please note that the nutrient breakdown can vary based on the specific ingredients used and the portion sizes. Adjust the recipe and portion sizes as needed to meet your dietary requirements. Enjoy your delicious and healthy stuffed peppers!

And there you have it. Day 2 of eating.

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Take care and happy cooking.

Craig Mills,

Evolution Fitness