Full Day of Eating - Fat Loss - #4

Welcome to my 4th edition of Full Day of Eating for Fat Loss.

Each week, I pull together a list of my favourite recipes I've been posting on social media, Instagram @evofit_pt and Facebook @ Evolution Fitness & Athletics and making a full day of eating recipe blog.

Subscribe on my homepage to my site and be the first to receive news letters as soon as a new recipe is posted. See if you can collect them all.

Let's dive right in.

Breakfast - Fried Egg & Mashed Avocado with Basil on Brown Toast.

Ingredients:

• 1 ripe avocado

• 2 eggs

• 2 slices of whole wheat or brown bread

• Fresh basil leaves

• Salt and pepper, to taste

Shopping List:

• Ripe avocado

• Eggs

• Whole wheat or brown bread

• Fresh basil leaves

• Salt

• Pepper

Method:

1. Cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl.

2. Mash the avocado with a fork until you achieve your desired consistency. Season with a pinch of salt and pepper.

3. Toast the slices of bread until they’re golden brown and crispy.

4. In a non-stick skillet, heat a bit of olive oil over medium heat.

5. Crack the eggs into the skillet and cook to your preferred level of doneness (e.g., sunny-side-up, over-easy).

6. Place the mashed avocado on the toasted bread slices.

7. Carefully transfer the fried eggs on top of the avocado.

8. Garnish with fresh basil leaves.

9. Sprinkle with a touch more salt and pepper if desired.

Macro and Micronutrient Breakdown (Approximate):

• Avocado (1 whole):

• Calories: 234

• Carbohydrates: 12g

• Fiber: 9g

• Protein: 3g

• Fat: 21g

• Vitamins and minerals: Vitamin K, Vitamin E, Folate, Potassium

• Eggs (2 eggs):

• Calories: 140

• Carbohydrates: 1g

• Protein: 12g

• Fat: 10g

• Vitamins and minerals: Vitamin B12, Vitamin D, Selenium

• Brown bread (2 slices):

• Calories: Varies by brand, but around 150-200 calories

• Carbohydrates: Varies, but around 30-40g

• Fiber: Varies, but around 4-6g

• Protein: Varies, but around 6-8g

• Basil leaves (a handful):

• Calories: Negligible

• Vitamins and minerals: Vitamin K, Vitamin A

Please note that the nutritional values are approximate and can vary based on the specific products used. Enjoy your healthy mashed avocado and fried egg on brown bread with basil leaves!

Snack #1 - A Banana.

Just a simple banana. Buy from the shop, peel and enjoy.

Lunch - Salmon, Asparagus & Roast Potatoes.

Ingredients:

• 2 salmon fillets

• 1 bunch of asparagus, trimmed

• 2-3 medium potatoes, diced

• Olive oil

• Salt and pepper

• Lemon wedges (for serving)

Method:

1. Preheat the oven to 400°F (200°C).

2. Toss the diced potatoes in a bowl with a drizzle of olive oil, salt, and pepper.

3. Spread the potatoes on a baking sheet and roast for about 20-25 minutes, or until they are golden and crispy.

4. Meanwhile, season the salmon fillets with salt and pepper.

5. Heat a skillet over medium-high heat and add a bit of olive oil. Place the salmon fillets in the skillet, skin side down, and cook for about 4-5 minutes. Flip the fillets and cook for an additional 3-4 minutes, or until cooked through.

6. In the last 5 minutes of roasting the potatoes, add the trimmed asparagus to the baking sheet and drizzle with a little olive oil.

7. Once everything is cooked, plate the salmon, asparagus, and roast potatoes. Squeeze lemon juice over the salmon before serving.

Shopping List:

• 2 salmon fillets

• 1 bunch of asparagus

• 2-3 medium potatoes

• Olive oil

• Salt and pepper

• Lemon

Approximate Macronutrient Breakdown (per serving, may vary):

• Salmon: Protein: ~25g, Fat: ~10g, Carbs: ~0g

• Asparagus: Protein: ~2g, Fat: ~0g, Carbs: ~3g

• Potatoes: Protein: ~2g, Fat: ~0g, Carbs: ~30g

Approximate Micronutrient Breakdown (per serving, may vary):

• Salmon: Rich in Omega-3 fatty acids, Vitamin D, Vitamin B12

• Asparagus: Rich in Vitamin K, Folate, Vitamin C

• Potatoes: Good source of Vitamin C, Vitamin B6, Potassium

Approximate Total Calories (per serving, may vary):

• Salmon: ~250-300 calories

• Asparagus: ~20-30 calories

• Potatoes: ~150-200 calories

This would put the total dish at around 420-530 calories per serving, but keep in mind that these are rough estimates and actual values can vary.

Please note that these nutrient values are approximate and can vary based on factors such as portion sizes and specific products used. Always refer to specific nutritional information for accurate values. Enjoy your delicious and nutritious meal!

Snack #2 - Honey Roast Cashew Nuts.

Ingredients:

• 2 cups raw cashews

• 2 tablespoons honey

• 1/2 teaspoon sea salt

Shopping List:

• Raw cashews

• Honey

• Sea salt

Method:

1. Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.

2. In a bowl, mix the raw cashews with honey until the cashews are well coated.

3. Spread the honey-coated cashews in a single layer on the prepared baking sheet.

4. Sprinkle the sea salt evenly over the cashews.

5. Roast the cashews in the preheated oven for about 15-20 minutes, stirring occasionally, until they are golden brown and fragrant. Be careful not to overcook them.

6. Remove the cashews from the oven and let them cool completely before transferring to an airtight container for storage.

Macro and Micronutrient Breakdown:

(Note: Nutrient values may vary based on portion sizes and specific ingredients used. The values below are approximate.)

Per Serving (1/4 cup):

• Calories: ~180

• Protein: ~5g

• Carbohydrates: ~12g

• Dietary Fiber: ~1g

• Sugars: ~5g

• Fat: ~14g

• Saturated Fat: ~2.5g

• Sodium: ~100mg

• Potassium: ~200mg

• Calcium: ~10mg

• Iron: ~2mg

• Magnesium: ~80mg

Enjoy your healthy honey roasted cashews with salt as a delicious and satisfying snack option!

Dinner - Lemon Chicken.

Ingredients:

• 1 boneless, skinless chicken breast (4-6 oz)

• 1 lemon (juice and zest)

• 1 tablespoon olive oil

• 1 teaspoon minced garlic

• 1 teaspoon dried oregano

• Salt and pepper to taste

• 1 cup broccoli florets

• ½ cup quinoa (uncooked)

• 1 ½ cups water

Method:

1. In a small bowl, combine the juice and zest of the lemon, olive oil, minced garlic, dried oregano, salt, and pepper. Mix well.

2. Place the chicken breast in a resealable plastic bag and pour the marinade over it. Seal the bag and refrigerate for at least 30 minutes, or up to 4 hours.

3. Preheat the oven to 400°F (200°C). Remove the chicken from the marinade and place it on a baking sheet lined with parchment paper.

4. Bake the chicken in the preheated oven for about 20-25 minutes, or until cooked through and no longer pink in the center.

5. While the chicken is baking, rinse the quinoa under cold water. In a medium saucepan, bring 1 ½ cups of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.

6. Steam or blanch the broccoli florets until tender, about 3-4 minutes.

7. Serve the baked lemon chicken with cooked quinoa and steamed broccoli.

Macro and Micronutrient Breakdown (Approximate values for one serving):

• Calories: ~400 kcal

• Protein: ~30g

• Carbohydrates: ~40g

• Dietary Fiber: ~5g

• Sugars: ~3g

• Fat: ~12g

• Saturated Fat: ~2g

• Sodium: ~350mg

• Vitamin C: ~50mg

• Vitamin A: ~800 IU

• Iron: ~2mg

• Calcium: ~60mg

Shopping List:

• Boneless, skinless chicken breast

• Lemons

• Olive oil

• Minced garlic

• Dried oregano

• Salt

• Pepper

• Broccoli florets

• Quinoa

Enjoy your healthy lemon chicken meal!

I hope you enjoy recipe pack #4 of Full Day of Eating for Fat Loss.

Remember to subscribe on my homepage, follow me on socials and happy cooking!!!

Craig Mills.

Evolution Fitness.