Fat Loss - Full day of eating - Recipe collection No. 1

Hello and welcome to Edition 1, full day of eating.

Each week I'll publish a new recipe pack for a full day of eating aimed at fat loss.

Reminder, portions can be amended based on your Basal Metabolic Rate (BMR), daily burn rate and activity levels. If you need more help calculating this, just send me a message in the chat box and I'll get back to you.

Breakfast - Bacon & Egg Wrap.

Recipe: Bacon and Egg Wraps

Ingredients:

• 4 large eggs

• 4 slices of bacon

• 4 medium-sized tortilla wraps

• Salt and pepper to taste

• Optional toppings: shredded cheese, sliced avocado, diced tomatoes, etc.

Calorie Content and Nutrient Breakdown (per serving):

• Calories: Approximately 380-420 calories

• Protein: 15-20 grams

• Fat: 20-25 grams

• Carbohydrates: 30-35 grams

• Fiber: 2-4 grams

• Vitamin A: 10-15% of daily recommended intake

• Vitamin C: 2-4% of daily recommended intake

• Calcium: 6-8% of daily recommended intake

• Iron: 10-15% of daily recommended intake

Shopping List:

• 4 large eggs

• 4 slices of bacon

• 4 medium-sized tortilla wraps

• Salt and pepper

• Optional toppings: shredded cheese, avocado, tomatoes, etc.

Feel free to adjust the quantities and ingredients based on your preferences and dietary needs. Enjoy your bacon and egg wraps!

Snack 1 - Banana.

One banana. Ready to go from the shops.

Lunch - Chicken Noodle Soup.

Recipe - Chicken Noodle Soup.

Ingredients:

• 1 lb boneless, skinless chicken breasts

• 8 cups low-sodium chicken broth

• 2 cups water

• 1 cup carrots, sliced

• 1 cup celery, sliced

• 1 cup onion, diced

• 2 cloves garlic, minced

• 2 cups whole wheat noodles

• 1 tablespoon olive oil

• 1 teaspoon dried thyme

• Salt and pepper to taste

• Fresh parsley for garnish

Method:

1. In a large pot, heat olive oil over medium heat. Add onions, garlic, carrots, and celery. Sauté until vegetables are tender.

2. Add chicken breasts, chicken broth, water, thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer until chicken is cooked through (about 15-20 minutes).

3. Remove chicken, shred it with forks, and return it to the pot.

4. Add whole wheat noodles and cook until tender.

5. Adjust seasoning if needed and garnish with fresh parsley before serving.

Nutrient Breakdown (per serving, assuming 6 servings):

• Calories: ~275

• Protein: ~25g

• Carbohydrates: ~25g

• Fat: ~6g

• Fiber: ~4g

• Vitamin A: ~100% of daily recommended value

• Vitamin C: ~20% of daily recommended value

• Iron: ~15% of daily recommended value

Remember, these values are approximate and can vary based on specific ingredients and portion sizes. Enjoy your healthy chicken noodle soup!

Snack 2 - Chocolate Chip Protein Oatmeal Cookies.

Oatmeal Chocolate Chip Protein Cookies:

Ingredients:

• 1 cup rolled oats

• 1 cup oat flour (you can make this by blending oats into a fine powder)

• 1/2 cup vanilla protein powder

• 1/2 cup almond butter

• 1/4 cup honey or maple syrup

• 1/4 cup unsweetened applesauce

• 1 teaspoon vanilla extract

• 1/2 teaspoon baking soda

• 1/4 teaspoon salt

• 1/3 cup dark chocolate chips

Macronutrient Breakdown (per cookie, yields about 12 cookies):

• Protein: ~7g

• Carbohydrates: ~18g

• Fat: ~7g

• Calories: ~180

Micronutrient Breakdown:

The exact micronutrient breakdown can vary depending on the specific brands and products used, but generally, these cookies will provide some vitamins and minerals like iron, calcium, magnesium, and vitamin E.

Method:

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. In a large mixing bowl, combine the rolled oats, oat flour, protein powder, baking soda, and salt.

3. In a separate bowl, whisk together the almond butter, honey (or maple syrup), applesauce, and vanilla extract until smooth.

4. Add the wet ingredients to the dry ingredients and mix until well combined. If the mixture seems too dry, you can add a splash of almond milk or water.

5. Fold in the dark chocolate chips into the dough.

6. Using your hands or a spoon, form the dough into about 12 equal-sized balls and place them on the prepared baking sheet.

7. Flatten each cookie slightly with the back of a spoon.

8. Bake the cookies in the preheated oven for 10-12 minutes or until they are lightly golden around the edges.

9. Remove from the oven and let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

Shopping List:

• Rolled oats

• Vanilla protein powder

• Oat flour (or oats to blend into flour)

• Almond butter

• Honey or maple syrup

• Unsweetened applesauce

• Vanilla extract

• Baking soda

• Salt

• Dark chocolate chips

Enjoy your delicious and protein-packed oatmeal chocolate chip cookies! If you have any other questions or need further assistance, feel free to ask!

Dinner - Chicken, Broccoli & Cashew Nut Caserole.

Ingredients:

• 1 lb boneless, skinless chicken breast, diced

• 2 cups broccoli florets

• 1 cup cashew nuts

• 1 onion, diced

• 2 cloves garlic, minced

• 1 cup low-sodium chicken broth

• 1 cup plain Greek yogurt

• 1 cup shredded cheddar cheese

• 2 tablespoons olive oil

• Salt and pepper to taste

Shopping List:

• Boneless, skinless chicken breast

• Broccoli

• Cashew nuts

• Onion

• Garlic

• Low-sodium chicken broth

• Plain Greek yogurt

• Shredded cheddar cheese

• Olive oil

• Salt and pepper

Method:

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

2. In a large skillet, heat olive oil over medium heat. Add diced chicken and cook until browned.

3. Add diced onion and minced garlic to the skillet. Cook until the onion is translucent.

4. Add broccoli florets and cashew nuts to the skillet. Stir to combine.

5. In a separate bowl, mix chicken broth and Greek yogurt until well combined. Pour this mixture into the skillet.

6. Season with salt and pepper to taste. Stir everything together.

7. Transfer the mixture to a casserole dish and top with shredded cheddar cheese.

8. Bake in the preheated oven for about 25-30 minutes or until the casserole is bubbly and the cheese is melted and golden.

9. Remove from the oven and let it cool for a few minutes before serving.

Nutrient Breakdown (Approximate):

(Per serving, assuming 4 servings)

• Calories: 450

• Protein: 35g

• Carbohydrates: 18g

• Fat: 28g

• Fiber: 4g

Enjoy your delicious and nutritious casserole!

The total approximate calories are 1,446 kcals.

Remember that the portions will greatly affect your calorie intake so these calorie, macro and micronutrient breakdowns are estimates. Your calorie intake needs to be amended dependant on your goals, body composition and activity levels.

For more information or to subscribe to our weekly news letter, just leave your details on the contact form in the homepage or hit me up with a message in the chat box.

Thank you and happy cooking.

Craig Mills.

Evolution Fitness.