Fat Loss - Full day of eating - Recipe collection #3

Here is recipe number 3, full day of eating for fat loss.

Remember, quantities can be amended according to your current body composition and activity levels. If you require further help with this, say hello in the chat box on our page and we will be glad to help.

Breakfast - Overnight Oats.

Overnight Oats with Fruit Toppings:

Ingredients:

• 1 cup rolled oats

• 1 cup milk (dairy or plant-based)

• 1 tablespoon chia seeds

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

• 1 teaspoon vanilla extract

• Pinch of salt

• Assorted fruits for toppings (e.g., sliced bananas, berries, diced apples, etc.)

Method:

1. In a mixing bowl, combine the rolled oats, milk, chia seeds, honey or maple syrup (if using), vanilla extract, and a pinch of salt. Mix well.

2. Cover the bowl with plastic wrap or a lid and refrigerate it overnight (or at least for 4-6 hours) to allow the oats to soak and soften.

3. In the morning, give the mixture a stir to combine all ingredients.

4. Serve the overnight oats in bowls and top them with your choice of assorted fruits.

Macro and Micronutrient Breakdown (Approximate):

(Note: The nutrient values may vary based on the specific brands and types of ingredients used.)

This breakdown is for the base recipe without toppings:

• Calories: ~400 kcal

• Carbohydrates: ~60g

• Fiber: ~8g

• Sugars: ~15g

• Protein: ~10g

• Fat: ~12g

• Saturated Fat: ~3g

• Unsaturated Fat: ~9g

• Calcium: ~300mg

• Iron: ~2.5mg

• Vitamin D: ~100 IU

• Potassium: ~400mg

Shopping List:

• Rolled oats

• Milk (dairy or plant-based)

• Chia seeds

• Honey or maple syrup (optional)

• Vanilla extract

• Assorted fruits (e.g., bananas, berries, apples)

Feel free to adjust the toppings and quantities to your preference. Enjoy your delicious and nutritious overnight oats with a variety of fruit toppings!

Snack #1 - Banana.

Just a simple banana. Go to a shop, buy, peel and enjoy.

Calories: 121 approx.

Lunch - Chicken Lentil Soup.

Chicken Lentil Soup Recipe:

Ingredients:

• 1 lb (450g) boneless, skinless chicken breast, diced

• 1 cup dried green or brown lentils, rinsed and drained

• 1 large onion, chopped

• 2 carrots, peeled and diced

• 2 celery stalks, diced

• 3 cloves garlic, minced

• 1 can (14 oz) diced tomatoes

• 6 cups chicken broth (low-sodium, if possible)

• 2 tablespoons olive oil

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• 1/2 teaspoon paprika

• Salt and pepper to taste

• Fresh parsley or cilantro for garnish (optional)

Method:

1. Heat olive oil in a large pot over medium heat. Add chopped onions, carrots, and celery. Sauté until softened, about 5 minutes.

2. Stir in the minced garlic, ground cumin, ground coriander, paprika, salt, and pepper. Cook for another 1-2 minutes until fragrant.

3. Add diced chicken to the pot and cook until it starts to brown on all sides.

4. Pour in the diced tomatoes and chicken broth. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes.

5. Add the rinsed lentils to the pot and continue simmering for an additional 20-25 minutes until the lentils are tender and the flavors have melded together.

6. Adjust seasoning with salt and pepper according to your taste.

7. Serve hot, garnished with fresh parsley or cilantro if desired.

Macro and Micronutrient Breakdown (per serving - approximately 1/6th of the whole recipe):

Calories: ~320 kcal

Protein: ~30g

Carbohydrates: ~30g

• Fiber: ~10g

• Sugars: ~5g

Fat: ~9g

• Saturated Fat: ~1.5g

• Unsaturated Fat: ~6.5g

Sodium: ~600mg

Potassium: ~900mg

Iron: ~5mg

Calcium: ~80mg

Vitamin A: ~5000 IU

Vitamin C: ~20mg

Shopping List:

• Boneless, skinless chicken breast (1 lb)

• Dried green or brown lentils (1 cup)

• Onion (1 large)

• Carrots (2)

• Celery stalks (2)

• Garlic (3 cloves)

• Canned diced tomatoes (1 can - 14 oz)

• Chicken broth (6 cups)

• Olive oil (2 tablespoons)

• Ground cumin (1 teaspoon)

• Ground coriander (1 teaspoon)

• Paprika (1/2 teaspoon)

• Salt and pepper

• Fresh parsley or cilantro (optional)

Enjoy your delicious and nutritious chicken lentil soup! Let me know if you need any more information or assistance!

Snack #2 - Protein Banana Pancakes.

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 Burgers.

5% Lean Burger Recipe:

Ingredients:

• 500g 5% lean ground beef

• 4 whole grain burger buns

• Salad leaves (lettuce or spinach)

• 1 red onion, thinly sliced

• 2 ripe tomatoes, sliced

For the burger seasoning:

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 1/2 teaspoon ground black pepper

• 1/2 teaspoon salt (adjust to taste)

Method:

1. In a mixing bowl, combine the lean ground beef with the burger seasoning ingredients. Mix thoroughly to evenly distribute the seasoning.

2. Divide the seasoned beef mixture into 4 portions and shape them into burger patties.

3. Preheat a grill or a non-stick pan over medium-high heat. Cook the burger patties for about 4-5 minutes on each side, or until they reach your desired level of doneness.

4. While the burgers are cooking, lightly toast the whole grain burger buns.

5. Assemble the burgers: Place a cooked patty on the bottom half of each bun. Top with salad leaves, sliced red onion, and tomato. Add any additional condiments you prefer.

Macro and Micronutrient breakdown (approximate per serving):

• Calories: ~350-400 kcal

• Protein: ~35g

• Carbohydrates: ~25g

• Fat: ~10g

• Fiber: ~5g

• Vitamin A: ~20% of daily value (DV)

• Vitamin C: ~30% of DV

• Iron: ~25% of DV

Shopping List:

• 500g 5% lean ground beef

• 4 whole grain burger buns

• Salad leaves (lettuce or spinach)

• 1 red onion

• 2 ripe tomatoes

• Garlic powder

• Onion powder

• Paprika

• Ground black pepper

• Salt

Enjoy your delicious and nutritious lean beef burgers with whole grain buns and fresh salad!

And there you have it. Hope you enjoy cooking and your full day of eating for fat loss.

By:

Craig Mills.

Evolution Fitness.