Healthy Chocolate-Chip Cookies

I have been making this cookies for a while now for myself and the boys. I don't really know why I haven't post recipe before as the are super easy to do and super healthy as well.

Recipe makes about 10 cookies. They are chunky and very tasty! Once you make them you will keep making them as they are so easy! I hope you all like them!

Ingredients:

1 cup of oats flour (porridge oats blended to flour consistency)
1 cup of almond ground or almond flour
2 eggs
5 teaspoons of unsweetened cocoa powder
1/2 cup of honey of agave or maple syrup (your choice) I used honey
1 teaspoon of baking powder
Dark chocolate chips (optional)

• Pre-heat oven at 150 degrees Celcius

1.  Line up a tray with grease proof paper
2. Mix all ingredients in a bowl with a fork until all ingredients are very well mixed (except the choc chips)
3. Don't touch the mixture as it is quiet sticky. Just spoon a chunky amount of mixture into the tray.
4. place 4 or 5 chocolate chips on top of each cookie
5. Bake for 15 minutes
6. let them cool down slightly before enjoying them.
7. Devore them, they are delicious!

Healthy Chocolate-Chip Cookies

I have been making this cookies for a while now for myself and the boys. I don't really know why I haven't post recipe before as the are super easy to do and super healthy as well.

Recipe makes about 10 cookies. They are chunky and very tasty! Once you make them you will keep making them as they are so easy! I hope you all like them!

Ingredients:

1 cup of oats flour (porridge oats blended to flour consistency)
1 cup of almond ground or almond flour
2 eggs
5 teaspoons of unsweetened cocoa powder
1/2 cup of honey of agave or maple syrup (your choice) I used honey
1 teaspoon of baking powder
Dark chocolate chips (optional)

• Pre-heat oven at 150 degrees Celcius

1.  Line up a tray with grease proof paper
2. Mix all ingredients in a bowl with a fork until all ingredients are very well mixed (except the choc chips)
3. Don't touch the mixture as it is quiet sticky. Just spoon a chunky amount of mixture into the tray.
4. place 4 or 5 chocolate chips on top of each cookie
5. Bake for 15 minutes
6. let them cool down slightly before enjoying them.
7. Devore them, they are delicious!

Meal Prep For The Weekend: Key For Success

Hi guys. As you all know I'm all about meal prep for the week and specially weekends! It just gives you so much freedom to have everything ready. You just literally just go to the kitchen and heat up you healthy meal and that's all. Without obviously forgetting to have your cheat meal which is essential!

It just takes about and 1:30 hour to have all ready for Saturday and Sunday and you will be less likely to cheat. And have more time to chill back and relax!

So here it is what I have above:

In the first round bowls I have chopped up mushrooms, tomato and onion to make an omelette for Saturday and Sunday Morning. I will be having an apple with that and of course my cup of coffee!

The second rectangle plates are my lunches for both days. 1 piece of chicken, 1/2 cup of rice cooked and a salad. I don't store it together like in the picture. (I keep the salad in a separate container and add tomato, onion and yellow pepper)

Then for the evening snack I will be having a banana with peanut butter for both days:

Then the third bowl contains my evening meal which is salmon, sautéed spinach and mushrooms with some stemmed broccoli and carrots. One of those bowls is for today Friday and the other one is for Sunday night as Saturday is my cheat meal and we will be ordering some Italian which I can't wait to have.

I keep everything with lids or clean film in the fridge and just microwave for 2 minutes or into the oven for 10 and eat. I hope this help and gives ideas to someone out there who finds difficult to be healthy over the weekend.

Me as a mother of 2 find it so easy and archivable to do given I want to spend time with family, do the grocery shopping, go visit friends and just be able to come home and have my meals ready is heavenly!

I will also might bake a healthy batch of oats cookies in case the hunger hits I have something sweet and healthy to reach for so be tuned for recipe on next post.

Don't forget to have at least 2 cups of green tea and 2-3 litres of water a day!

I also made the boys dinners and some banana pancakes for their tea.

Meal Prep For The Weekend: Key For Success

Hi guys. As you all know I'm all about meal prep for the week and specially weekends! It just gives you so much freedom to have everything ready. You just literally just go to the kitchen and heat up you healthy meal and that's all. Without obviously forgetting to have your cheat meal which is essential!

It just takes about and 1:30 hour to have all ready for Saturday and Sunday and you will be less likely to cheat. And have more time to chill back and relax!

So here it is what I have above:

In the first round bowls I have chopped up mushrooms, tomato and onion to make an omelette for Saturday and Sunday Morning. I will be having an apple with that and of course my cup of coffee!

The second rectangle plates are my lunches for both days. 1 piece of chicken, 1/2 cup of rice cooked and a salad. I don't store it together like in the picture. (I keep the salad in a separate container and add tomato, onion and yellow pepper)

Then for the evening snack I will be having a banana with peanut butter for both days:

Then the third bowl contains my evening meal which is salmon, sautéed spinach and mushrooms with some stemmed broccoli and carrots. One of those bowls is for today Friday and the other one is for Sunday night as Saturday is my cheat meal and we will be ordering some Italian which I can't wait to have.

I keep everything with lids or clean film in the fridge and just microwave for 2 minutes or into the oven for 10 and eat. I hope this help and gives ideas to someone out there who finds difficult to be healthy over the weekend.

Me as a mother of 2 find it so easy and archivable to do given I want to spend time with family, do the grocery shopping, go visit friends and just be able to come home and have my meals ready is heavenly!

I will also might bake a healthy batch of oats cookies in case the hunger hits I have something sweet and healthy to reach for so be tuned for recipe on next post.

Don't forget to have at least 2 cups of green tea and 2-3 litres of water a day!

I also made the boys dinners and some banana pancakes for their tea.

Baked Oatmeal

Hi Guys! I Made this baked oatmeal last night and left it ready just to put into the oven in the morning as I think it would be too much job to put everything together in the morning as my boys always wake up so hungry!

So I made it, left it in the fridge over night and got up early, turned on the oven, went back up and got ready, came down sticked it into the oven and went back up to get the boys so by the time we came down it was ready!

I just added some fruit on top and omg was delicious! This would be lovely if you have friends over for breakfast to have as a little "dessert" after a nice omelette or something like that! don't you think?

Well I ate what you see on plate and my boys ate the rest they loved it so much!yes they ate what you see in the big plate and they are only 1.6 yr and 2.8yr. They literally eat more than me.

If you aren't eating the whole thing in a morning as we did. Keep the rest in the fridge once is cooled and enjoy the next morning!

So here is the recipe:

Ingredients

1 cup of porridge oats (raw of course)
3/4 cup of almond milk
1 egg
1/4 any nut butter (peanut butter, almond butter, cashew butter, etc) I used PB2
1 banana
1/4 cup of pumpkin seeds
1/2 teaspoon of bicarbonate soda
1 teaspoon cinnamon
I added a handful of dark chocolate chips
and 3 tablespoons of honey

Toppings of choice

Pre-heat oven at 200 degrees Celcius

1. Mash banana in a bowl with the nut butter
2. Add oats, milk and egg and mix well
3. stir the baking soda, cinnamon and seeds
4. Pour into a pan previosly greased or place grease proof paper on it. (Alternatively you can bake it on individual little moulds to eat directly from them)
5. Stick into the oven for 25 minutes

Baked Oatmeal

Hi Guys! I Made this baked oatmeal last night and left it ready just to put into the oven in the morning as I think it would be too much job to put everything together in the morning as my boys always wake up so hungry!

So I made it, left it in the fridge over night and got up early, turned on the oven, went back up and got ready, came down sticked it into the oven and went back up to get the boys so by the time we came down it was ready!

I just added some fruit on top and omg was delicious! This would be lovely if you have friends over for breakfast to have as a little "dessert" after a nice omelette or something like that! don't you think?

Well I ate what you see on plate and my boys ate the rest they loved it so much!yes they ate what you see in the big plate and they are only 1.6 yr and 2.8yr. They literally eat more than me.

If you aren't eating the whole thing in a morning as we did. Keep the rest in the fridge once is cooled and enjoy the next morning!

So here is the recipe:

Ingredients

1 cup of porridge oats (raw of course)
3/4 cup of almond milk
1 egg
1/4 any nut butter (peanut butter, almond butter, cashew butter, etc) I used PB2
1 banana
1/4 cup of pumpkin seeds
1/2 teaspoon of bicarbonate soda
1 teaspoon cinnamon
I added a handful of dark chocolate chips
and 3 tablespoons of honey

Toppings of choice

Pre-heat oven at 200 degrees Celcius

1. Mash banana in a bowl with the nut butter
2. Add oats, milk and egg and mix well
3. stir the baking soda, cinnamon and seeds
4. Pour into a pan previosly greased or place grease proof paper on it. (Alternatively you can bake it on individual little moulds to eat directly from them)
5. Stick into the oven for 25 minutes

Paleo Whey Protein Review from Supreme Nutrition

Hi guys. I have been trying this whey protein in the last few weeks to see how good it is so here is my review:

First of all lets point some nutritional facts about this protein:

It's free of lactose which is very good for those who are intolerant to lactose as most whey proteins contain lactose.

Is sugar free which is why it makes it paleo. As sugar is a carbohydrate makes this protein very lean. Although is free of sugar is sweetened with Steviol which is a natural chemical which makes Stevia (the plant) sweet. Therefore the sweetener on this would be 100% natural.

Many whey proteins out there are packed with fats as the contain lactose so this protein has CERO fat! which is a win if you what you are looking for is to lean up!

Now, the calories are only 108 per scoop which is amazing as calories are very low so perfect to add to smoothies as usually smoothies are low protein.  Also the flavour is very subtle for this reason this protein is a must have if you are a smoothie lover.

The flavour I have is orange twist. It is very subtle. Taste it is not very strong so here it depends how strongly flavoured do you like your protein shake. If you like it very strong then you might not like this or if you like the flavour to be more subtle then you will love it.

Also a very important note it has 23grams of protein which is perfect to drink after a workout. Any protein with less than 20 grams of protein is not good.

Price wise is reasonable. It is 52 euros for 2kg tube. It does last for about 5 weeks and for the quality of the protein price is really good.

Now, here is a little recipe of a mango and strawberry protein smoothie I made this:

- 250ml of almond milk
- 1 mango
- 1 cup of strawberries
- 1 scoop of Supreme nutrition paleo protein
- 2 tablespoons of almond butter

Blend with a few cubes of ice and enjoy cold for a perfect breakfast on the go or a high protein snack.

You can buy this protein on: discountsupplements.ie

Paleo Whey Protein Review from Supreme Nutrition

Hi guys. I have been trying this whey protein in the last few weeks to see how good it is so here is my review:

First of all lets point some nutritional facts about this protein:

It's free of lactose which is very good for those who are intolerant to lactose as most whey proteins contain lactose.

Is sugar free which is why it makes it paleo. As sugar is a carbohydrate makes this protein very lean. Although is free of sugar is sweetened with Steviol which is a natural chemical which makes Stevia (the plant) sweet. Therefore the sweetener on this would be 100% natural.

Many whey proteins out there are packed with fats as the contain lactose so this protein has CERO fat! which is a win if you what you are looking for is to lean up!

Now, the calories are only 108 per scoop which is amazing as calories are very low so perfect to add to smoothies as usually smoothies are low protein.  Also the flavour is very subtle for this reason this protein is a must have if you are a smoothie lover.

The flavour I have is orange twist. It is very subtle. Taste it is not very strong so here it depends how strongly flavoured do you like your protein shake. If you like it very strong then you might not like this or if you like the flavour to be more subtle then you will love it.

Also a very important note it has 23grams of protein which is perfect to drink after a workout. Any protein with less than 20 grams of protein is not good.

Price wise is reasonable. It is 52 euros for 2kg tube. It does last for about 5 weeks and for the quality of the protein price is really good.

Now, here is a little recipe of a mango and strawberry protein smoothie I made this:

- 250ml of almond milk
- 1 mango
- 1 cup of strawberries
- 1 scoop of Supreme nutrition paleo protein
- 2 tablespoons of almond butter

Blend with a few cubes of ice and enjoy cold for a perfect breakfast on the go or a high protein snack.

You can buy this protein on: discountsupplements.ie

Healthy Banana Bread

I have to say I have try many healthy versions of banana breads but I have to say this is the best one so far! It is moist, crunchy and delicious!

This summer have been just so dull but nothing a guilt free banana bread can't fix! the perfect evening snack. Or delicious for breakfast with a spread of almond butter. yummy!

Ingredients:
1 cup of oats flour (make this by blending normal oats to a flour consistency)
1 cup of ground almonds
1 cup of walnuts
1 cup sunflower seeds
3 bananas
2 eggs
1/2 cup of honey
2 teaspoons cinamon
1 teaspoon vanilla extract
3 tablespoons of chia
1 tablespoon of baking powder

Lets start by pre heating the oven at 150 degrees celcius

I literally just placed all the ingredients on my cake mixer and blended very well until all ingredients were perfectly incorporated.

Lined up a 2lb loaf pan with grease proof paper and pour mixture in.

Bake your cake in the oven for 30-40 minutes until tooth pick inserted comes out clean.

Once cooked let it cooled completely before cutting it as if you try to do it while is still warm it will break.

I hope you enjoy this recipe, definetly  one of my favourites.

Healthy Banana Bread

I have to say I have try many healthy versions of banana breads but I have to say this is the best one so far! It is moist, crunchy and delicious!

This summer have been just so dull but nothing a guilt free banana bread can't fix! the perfect evening snack. Or delicious for breakfast with a spread of almond butter. yummy!

Ingredients:
1 cup of oats flour (make this by blending normal oats to a flour consistency)
1 cup of ground almonds
1 cup of walnuts
1 cup sunflower seeds
3 bananas
2 eggs
1/2 cup of honey
2 teaspoons cinamon
1 teaspoon vanilla extract
3 tablespoons of chia
1 tablespoon of baking powder

Lets start by pre heating the oven at 150 degrees celcius

I literally just placed all the ingredients on my cake mixer and blended very well until all ingredients were perfectly incorporated.

Lined up a 2lb loaf pan with grease proof paper and pour mixture in.

Bake your cake in the oven for 30-40 minutes until tooth pick inserted comes out clean.

Once cooked let it cooled completely before cutting it as if you try to do it while is still warm it will break.

I hope you enjoy this recipe, definetly  one of my favourites.

My Boys Diet & Routine

Hi Guys! A lot of you have a while asking me what do I feed my boys? what type of snacks do I give them etc etc. So after promising this post for so long I finally put it together! so here it is! 

Please before you read this have in mind that this is just what I do! If you do anything different to doesn't mean is wrong and I am not saying what I do is right is simply what I do and what I think is the best for my kids!

So Lets start...

They have their breakfast exactly at 8 o clock I try to keep everything under a strict routine so I have time to do everything else I do!

Breakfast is always the same porridge with banana and blueberries during the week which I prepare with full fat milk.

Weekends we all have eggs so is handy to make the same breakfast for everyone!

Their snack is usually around 10 o'clock in the morning.

The 4 snacks mentioned above are the usual sometimes they even have 2 of those together like the toast with peanut butter plus strawberries or they have the smoothie and they still hungry and I give them little cheddar cheese cut in squares with a few grapes!

Dinner is at 12:00 pm. right after this meal they go for a nap until 2:30

I always try to give them chicken, salmon, beef and white fish in a week so they get all sources of protein in one week. I prepare each one of those meals with plenty of vegetables! I usually prepare all of them in one day and freeze them for the week so I just take out a night before.

Chicken Casserole: I usually prepare this one with: onion, spinach, broccoli, peas, brown rice and 1 or 2 potatoes. In a sauce pan add a drop of olive oil add your chicken diced once cooked add vegetables and cover with water add 1/4 cup of brown rice, peeled white potatoes bring it to the boil, add stock cube and let it sim for a while until vegetables are cooked and water is evaporated. If there is an excess of water then just with the help of a lid throw it out.

Salmon Dish: This dish is their favourite I use either couscous or quinoa, salmon, red pepper, onion, carrots and peas.

Meatballs with vegetables: Simply mix the minced beef with onion, 1 grated apple a handful of grated cheese and an egg. mix well, form meatball and either fry them in a frying pan with a bit of oil or underneath the grill for a few minutes. I serve this with carrot sticks, potato, green peas and broccoli.

Homemade Fish fingers: I make my own fish fingers with white fish and homemade breadcrumbs. It sounds hard work but it isn't because you can also freeze them and cook them from frozen!

Their evening snack is usually around 3 o clock. after waking up from their nap.

I always make them healthy treats and thats what they have in the evening. 

The oat-apple cookies recipe is here: http://momfitnessdiary.blogspot.ie/2015/07/apple-oats-chewy-cookies.html 

Sweet potato brownies recipe is here: http://momfitnessdiary.blogspot.ie/2015/06/sweet-potato-brownies.html

Homemade granola bars recipe is here: http://momfitnessdiary.blogspot.ie/2015/04/cranberry-granola-homemade-bars.html

Evening meal is at 6:00 pm and they usually have as pictures:

Lentils dish: Just boil a cup of lentils with carrots, peas, herbs and add some cheddar or parmesan cheese on top

Sausages and roasted potatoes: I never give them frozen potatoes. I don't think they have ever try them! Always homemade!

During the week when they had porridge for breakfast they would have scramble egg and beans most evenings. 

And on weekends when they had egg in the morning they have banana and oats pancakes for their evening meal: 1/2 cup of oats, 1 banana, 1 egg, 1 teaspoon of vanilla extract, 1/4 cup of milk. Blend and cook mixture as normal pancakes.

I usually double that recipe and make it for Saturday and Sunday!

This little extras happen EVERYDAY! everyday after their evening meal they always have a yogurt.

I buy madeira cake every week and I will give them a slice some days of the week with some strawberries on top!

Vegetable sticks happen every time I cook my own vegetables I always give them some in a cup to munch around!

Another little extra I always buy and didn't add on picture is ligas (they are some type of biscuit) and raisins, I find them handy when going out of the house to bring with you for quick snacks.

This is the things they NEVER HAVE! no chocolate buttons, no cookies or jellies. I never buy this things so they don't know any better. If we happen to go to a party or to someone else's house and they offer this things to them I don't mind at all if they eat it. But they just don't do it at home at all. They are to young to ask for that so I'm happy to give them healthy stuff. When they grow and they ask for it I might reconsider my position but for now I rather them be healthy.

SODAS: this is the one thing that no matter what I will never give them. This drinks have a lot of sugar. Is unreal how bad they are for you as an adult, let alone a tiny little thing like my boys.

My Boys Diet & Routine

Hi Guys! A lot of you have a while asking me what do I feed my boys? what type of snacks do I give them etc etc. So after promising this post for so long I finally put it together! so here it is! 

Please before you read this have in mind that this is just what I do! If you do anything different to doesn't mean is wrong and I am not saying what I do is right is simply what I do and what I think is the best for my kids!

So Lets start...

They have their breakfast exactly at 8 o clock I try to keep everything under a strict routine so I have time to do everything else I do!

Breakfast is always the same porridge with banana and blueberries during the week which I prepare with full fat milk.

Weekends we all have eggs so is handy to make the same breakfast for everyone!

Their snack is usually around 10 o'clock in the morning.

The 4 snacks mentioned above are the usual sometimes they even have 2 of those together like the toast with peanut butter plus strawberries or they have the smoothie and they still hungry and I give them little cheddar cheese cut in squares with a few grapes!

Dinner is at 12:00 pm. right after this meal they go for a nap until 2:30

I always try to give them chicken, salmon, beef and white fish in a week so they get all sources of protein in one week. I prepare each one of those meals with plenty of vegetables! I usually prepare all of them in one day and freeze them for the week so I just take out a night before.

Chicken Casserole: I usually prepare this one with: onion, spinach, broccoli, peas, brown rice and 1 or 2 potatoes. In a sauce pan add a drop of olive oil add your chicken diced once cooked add vegetables and cover with water add 1/4 cup of brown rice, peeled white potatoes bring it to the boil, add stock cube and let it sim for a while until vegetables are cooked and water is evaporated. If there is an excess of water then just with the help of a lid throw it out.

Salmon Dish: This dish is their favourite I use either couscous or quinoa, salmon, red pepper, onion, carrots and peas.

Meatballs with vegetables: Simply mix the minced beef with onion, 1 grated apple a handful of grated cheese and an egg. mix well, form meatball and either fry them in a frying pan with a bit of oil or underneath the grill for a few minutes. I serve this with carrot sticks, potato, green peas and broccoli.

Homemade Fish fingers: I make my own fish fingers with white fish and homemade breadcrumbs. It sounds hard work but it isn't because you can also freeze them and cook them from frozen!

Their evening snack is usually around 3 o clock. after waking up from their nap.

I always make them healthy treats and thats what they have in the evening. 

The oat-apple cookies recipe is here: http://momfitnessdiary.blogspot.ie/2015/07/apple-oats-chewy-cookies.html 

Sweet potato brownies recipe is here: http://momfitnessdiary.blogspot.ie/2015/06/sweet-potato-brownies.html

Homemade granola bars recipe is here: http://momfitnessdiary.blogspot.ie/2015/04/cranberry-granola-homemade-bars.html

Evening meal is at 6:00 pm and they usually have as pictures:

Lentils dish: Just boil a cup of lentils with carrots, peas, herbs and add some cheddar or parmesan cheese on top

Sausages and roasted potatoes: I never give them frozen potatoes. I don't think they have ever try them! Always homemade!

During the week when they had porridge for breakfast they would have scramble egg and beans most evenings. 

And on weekends when they had egg in the morning they have banana and oats pancakes for their evening meal: 1/2 cup of oats, 1 banana, 1 egg, 1 teaspoon of vanilla extract, 1/4 cup of milk. Blend and cook mixture as normal pancakes.

I usually double that recipe and make it for Saturday and Sunday!

This little extras happen EVERYDAY! everyday after their evening meal they always have a yogurt.

I buy madeira cake every week and I will give them a slice some days of the week with some strawberries on top!

Vegetable sticks happen every time I cook my own vegetables I always give them some in a cup to munch around!

Another little extra I always buy and didn't add on picture is ligas (they are some type of biscuit) and raisins, I find them handy when going out of the house to bring with you for quick snacks.

This is the things they NEVER HAVE! no chocolate buttons, no cookies or jellies. I never buy this things so they don't know any better. If we happen to go to a party or to someone else's house and they offer this things to them I don't mind at all if they eat it. But they just don't do it at home at all. They are to young to ask for that so I'm happy to give them healthy stuff. When they grow and they ask for it I might reconsider my position but for now I rather them be healthy.

SODAS: this is the one thing that no matter what I will never give them. This drinks have a lot of sugar. Is unreal how bad they are for you as an adult, let alone a tiny little thing like my boys.

Week 2 Summer Body Challenge

WEEK 2

Day 1:

Monday

Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

calories: 385

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 2 ryvitas, 2 slices of low fat cheddar cheese and 120 grams of grapes

Calories: 196

Dinner: Tuna wrap

1 wholemeal wrap, 1 can of tuna in water, fresh parsley, handful of spinach, juice of 1/2 lemon, 1 tomato, red onion, spring onion. Mix the lemon juice with the tuna and the chopped onion season with sea salt and pepper. Place the wrap on a plate, add spinach, parsley and tomato. Top up with tuna, wrap over and toast on a slightly oiled frying pan

Calories: 350

Total Calories: 1241

...................................................................................................................................................................

Day 2

Tuesday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

Calories: 300

Lunch: Carrot Soup with  a Refilled pitta with Riccota cheese (recipe for 2 days)

Sauté on a sauce pan with 1-2 tablespoon of olive oil: 2 carrot, 2 tablespoons of chopped onion, 1/2 red pepper, 1 medium butternut squash chopped in cubes. Once vegetables are very sweaty add 500ml of reduced salt chicken stock cube. Cook until vegetables are soft. Blend and pour back into sauce pan to season with sea salt and black pepper. Serve and top it up with 2 tablespoons of pumpkin seeds. Toast a wholemeal pitta bread and spread some low fat ricotta cheese inside.

Calories: 400

Snack: 150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350

Dinner: Chicken Wrap and Salad

 1 wholemeal wrap, handful of spinach, 2 tablespoons of onion, 3 or 4 mushrooms, 1/2 red pepper chopped. 1 chicken breast grilled (100 grams).

Calories: 350

Total calories: 1400

...................................................................................................................................................................

Day 3

Wednesday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Same as day 2: Carrot Soup with  a Refilled pitta with Riccota cheese

Calories: 400

Snack: Same as day 2:  150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350
Calories: 350

Dinner: Mexican Rice and Bean Salad (recipe for 2 days)

Mix 1 cup of cooked brown rice with 1 cup of pinto beans cooked. Top with 1 avocado, coriander, 2 tomato, 1 red pepper and spring onion. Season with a few drops of lime, 1 teaspoon of cider vinegar, sea salt and pepper.

Calories: 393

Total calories: 1543

...................................................................................................................................................................

Day 4

Thursday

SAME AS DAY 1: Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

Calories: 385 calories

Lunch: Chinese chicken (double recipe to make enough for next day)

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Mexican Rice and Bean Salad (left over from day before)

Calories: 393

Total calories: 1273

...................................................................................................................................................................

Day 5

Friday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Salmon Pasta (make enough for next day lunch)

1/2 cup of cooked wholemeal pasta. 1 salmon fillet, 1 cup of spinach, 1 cup of broccoli, spring onion. Saute veggies, add cooked salmon and pasta and cook with 1/2 cup of passata sauce and season with some basil, sea salt and black pepper.

Calories: 440

total calories: 1335

...................................................................................................................................................................

Day 6

Saturday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

calories: 300

Lunch: Salmon Pasta from Friday Dinner

Calories: 440

Snack: Any protein bar you can get in a health shop (around 200 calories)

Dinner: Cheatmeal

...................................................................................................................................................................

Day7

Sunday:

Breakfast: Banana & Almond Butter smoothie:

Blend 1 banana, 2 tablespoons of almond butter and 250 ml of almond milk. Top with a dash of cinnamon.

Calories: 350

Lunch: Tossed chicken Salad

Toss 1 wholemeal pitta, 1 chicken breast, handful of lettuce, 1 tomato, 1/2 cucumber, spring onion with 2 tablespoon of olive oil, 1 teaspoon of cider vinegar, coriander, sea salt and black pepper.

Calories: 400

Snack: Protein Bar

Calories 200 calories

Dinner: Chorizo omelette 

50 grams of chorizo, onion, 1 tomato, 1 handful of spinach, 3 or 4 mushrooms and two eggs.

Calories: 350 calories

Total Calories: 1300

...................................................................................................................................................................


Shopping list:

• greek yogurt
• frozen berries
• Vanilla extract
• Oats
• Walnuts or pecans
• Honey
• Chicken
• Lettuce
• Red pepper
• Onion
• Spring Onion
• Yellow Pepper
• Broccoli
• Sesame seeds
• Yorkshire sauce
• Courgette
• Ryvitas
• Sliced low fat cheddar cheese
• Grapes
• Tuna
• Wholemeal Wraps
• Spinach
• Tomato
• Limes or lemons
• almond Milk
• Almond Butter
• Peanut butter
• Carrot
• Butternut Squash
• Wholemeal Pitta
• Low fat Riccota
• Wholemeal Bread
• Stawberries
• Peaches
• Brown Rice
• Beans (pinto or canneli)
• Salmon
• Wholemeal Pasta
• Passata
•  Chorizo
• Eggs
• 2 protein bars

Week 2 Summer Body Challenge

WEEK 2

Day 1:

Monday

Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

calories: 385

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 2 ryvitas, 2 slices of low fat cheddar cheese and 120 grams of grapes

Calories: 196

Dinner: Tuna wrap

1 wholemeal wrap, 1 can of tuna in water, fresh parsley, handful of spinach, juice of 1/2 lemon, 1 tomato, red onion, spring onion. Mix the lemon juice with the tuna and the chopped onion season with sea salt and pepper. Place the wrap on a plate, add spinach, parsley and tomato. Top up with tuna, wrap over and toast on a slightly oiled frying pan

Calories: 350

Total Calories: 1241

...................................................................................................................................................................

Day 2

Tuesday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

Calories: 300

Lunch: Carrot Soup with  a Refilled pitta with Riccota cheese (recipe for 2 days)

Sauté on a sauce pan with 1-2 tablespoon of olive oil: 2 carrot, 2 tablespoons of chopped onion, 1/2 red pepper, 1 medium butternut squash chopped in cubes. Once vegetables are very sweaty add 500ml of reduced salt chicken stock cube. Cook until vegetables are soft. Blend and pour back into sauce pan to season with sea salt and black pepper. Serve and top it up with 2 tablespoons of pumpkin seeds. Toast a wholemeal pitta bread and spread some low fat ricotta cheese inside.

Calories: 400

Snack: 150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350

Dinner: Chicken Wrap and Salad

 1 wholemeal wrap, handful of spinach, 2 tablespoons of onion, 3 or 4 mushrooms, 1/2 red pepper chopped. 1 chicken breast grilled (100 grams).

Calories: 350

Total calories: 1400

...................................................................................................................................................................

Day 3

Wednesday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Same as day 2: Carrot Soup with  a Refilled pitta with Riccota cheese

Calories: 400

Snack: Same as day 2:  150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350
Calories: 350

Dinner: Mexican Rice and Bean Salad (recipe for 2 days)

Mix 1 cup of cooked brown rice with 1 cup of pinto beans cooked. Top with 1 avocado, coriander, 2 tomato, 1 red pepper and spring onion. Season with a few drops of lime, 1 teaspoon of cider vinegar, sea salt and pepper.

Calories: 393

Total calories: 1543

...................................................................................................................................................................

Day 4

Thursday

SAME AS DAY 1: Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

Calories: 385 calories

Lunch: Chinese chicken (double recipe to make enough for next day)

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Mexican Rice and Bean Salad (left over from day before)

Calories: 393

Total calories: 1273

...................................................................................................................................................................

Day 5

Friday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Salmon Pasta (make enough for next day lunch)

1/2 cup of cooked wholemeal pasta. 1 salmon fillet, 1 cup of spinach, 1 cup of broccoli, spring onion. Saute veggies, add cooked salmon and pasta and cook with 1/2 cup of passata sauce and season with some basil, sea salt and black pepper.

Calories: 440

total calories: 1335

...................................................................................................................................................................

Day 6

Saturday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

calories: 300

Lunch: Salmon Pasta from Friday Dinner

Calories: 440

Snack: Any protein bar you can get in a health shop (around 200 calories)

Dinner: Cheatmeal

...................................................................................................................................................................

Day7

Sunday:

Breakfast: Banana & Almond Butter smoothie:

Blend 1 banana, 2 tablespoons of almond butter and 250 ml of almond milk. Top with a dash of cinnamon.

Calories: 350

Lunch: Tossed chicken Salad

Toss 1 wholemeal pitta, 1 chicken breast, handful of lettuce, 1 tomato, 1/2 cucumber, spring onion with 2 tablespoon of olive oil, 1 teaspoon of cider vinegar, coriander, sea salt and black pepper.

Calories: 400

Snack: Protein Bar

Calories 200 calories

Dinner: Chorizo omelette 

50 grams of chorizo, onion, 1 tomato, 1 handful of spinach, 3 or 4 mushrooms and two eggs.

Calories: 350 calories

Total Calories: 1300

...................................................................................................................................................................


Shopping list:

• greek yogurt
• frozen berries
• Vanilla extract
• Oats
• Walnuts or pecans
• Honey
• Chicken
• Lettuce
• Red pepper
• Onion
• Spring Onion
• Yellow Pepper
• Broccoli
• Sesame seeds
• Yorkshire sauce
• Courgette
• Ryvitas
• Sliced low fat cheddar cheese
• Grapes
• Tuna
• Wholemeal Wraps
• Spinach
• Tomato
• Limes or lemons
• almond Milk
• Almond Butter
• Peanut butter
• Carrot
• Butternut Squash
• Wholemeal Pitta
• Low fat Riccota
• Wholemeal Bread
• Stawberries
• Peaches
• Brown Rice
• Beans (pinto or canneli)
• Salmon
• Wholemeal Pasta
• Passata
•  Chorizo
• Eggs
• 2 protein bars

Healthy Pistachio & Banana Ice-Cream

Hi guys on this weather we all crave ice-cream but why not make it healthy and is fun to do with the kids as you can put some sprinkles on top!

Ingredientes:

5 bananas
2 teaspoons of cocoa or cacao powder
1 teaspoon of vanilla
handful of pistachios
A good squeeze of sweet freedom

Blend all ingredients together. Place mixture on a plastic box and pop into the freezer for at least two hours!

Scoop it on some cones of if you want to be extra healthy just have it in a bowl.

TIP: a teaspoon of peanut butter on top would make this extra delicious!

I hope you enjoy it guys!!

Healthy Pistachio & Banana Ice-Cream

Hi guys on this weather we all crave ice-cream but why not make it healthy and is fun to do with the kids as you can put some sprinkles on top!

Ingredientes:

5 bananas
2 teaspoons of cocoa or cacao powder
1 teaspoon of vanilla
handful of pistachios
A good squeeze of sweet freedom

Blend all ingredients together. Place mixture on a plastic box and pop into the freezer for at least two hours!

Scoop it on some cones of if you want to be extra healthy just have it in a bowl.

TIP: a teaspoon of peanut butter on top would make this extra delicious!

I hope you enjoy it guys!!

Summer Body Challenge. Week 1

WEEK 1

DAY 1:

Monday

Breakfast: Banana-Walnut Crepe 

Blend 1 egg, 1 banana and 2 tablespoons of oats. Add 1 teaspoon of vanilla extract and a dash of cinnamon if desired. Cook over a slightly oiled pan. Turn until the bottom side is fully cooked . Top with 5 strawberries, 2 tablespoons of walnuts and a teaspoon of honey (I use sweet freedom). (390 calories aprox)

Lunch: Chicken Sandwich

2 slices of whole meal bread toasted. Spread half a ripe avocado of them. Add 1 piece of chicken breast grilled. Top with lettuce, 2 slices of tomato and red onion. (325 calories)

Snack: Apple Rice cakes

2 rice cakes. Spread 1 tablespoon of almond butter on each. Top with half an apple on each rice cake. (403 calories)

Dinner: Omelette

2 eggs. 1/2 yellow pepper, handful of spinach, 1 tomato, 3 mushrooms, onion. Chop veggies. Sauté them on a frying pan. Whisk egg in a bowl. Place egg with veggies. cook omelette on both sides. Plate it and ego it. Have 1/2 a grapefruit with this. (300 calories)

Total calories: 1418

--------------------------------------------------------------------------------------------------------------------------

Day 2

Tuesday:

Breakfast: Mango & Strawberry Smoothie

In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: California Burger

1 wholemeal pitta (140 calories). 1 beef or turkey burger  ( Mix 100 grams of turkey of beef mince with onion, sea salt, pepper and 1 egg white. Mix well, form burger and place under the girl for 10-12 minutes. If you are doing more burgers like on 500 grams on mince add the full egg). Spread the pitta with 1 teaspoon of dijon mustard, add lettuce, 1/2 red pepper and 2 slices of avocado. (360 calories)

Snack: Fruit and Nuts

1 apple + 12 walnut halves (285 calories)

Dinner: Salmon Salad

1 piece of salmon grilled. 2 handfuls of lettuce, 1 tomato, 1/4 cucumber, 2 tablespoons of pumpkin seeds. Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (305 calories)

Total calories: 1300

--------------------------------------------------------------------------------------------------------------------------

DAY 3:

Wednesday:

Breakfast: Vanilla Overnight Oats

On the night before prepare in a bowl or any glass container: 1/2 cup of oats, 1 cup of frozen blueberries, 1 teaspoon of vanilla extract, 1 cup of almond milk. leave inside the fridge overnight eat cold or microwave for 2 minutes if desired. (300 calories)

Lunch: Avocado & Salmon Salad

100 grams of salmon. 2 handful of lettuce, 1 tomato, cucumber, onion. Have 1/2 a grapefruit with that. Dressing for salad: Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (360 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Eggy Pitta

2 wholemeal pitta (about 140 calories each). Refill with 2 scrambled eggs. Scramble the eggs with 3 mushroom, 1 tomato and 2 tablespoons of chopped onion. (328 calories)

Total calories: 1348 calories

--------------------------------------------------------------------------------------------------------------------------

Day 4

Thursday:

Breakfast: SAME AS DAY 1:

Banana-Walnut Crepe (390 calories)

Lunch: Chicken & Apple Salad

Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Rice Cakes With Apple

2 rice cakes with a spread of 1 tablespoon of almond butter on each and topped with half an apple on each cake (403 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total calories: 1523

--------------------------------------------------------------------------------------------------------------------------

Day 5

Friday:

Breakfast: Mango & Strawberry Smoothie

SAME AS DAY 2: In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: Chicken & Apple Salad

SAME AS PREVIOUS DAY: Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total Calories: 1300 calories

--------------------------------------------------------------------------------------------------------------------------

Day 6

Saturday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top. (180 calories) 

Dinner: CHEAT MEAL. 

(1 take away, homemade or anything you are craving) You can swap your cheat meal for Sunday or Friday night. 

*No total calories due to cheat meal*

--------------------------------------------------------------------------------------------------------------------------

Day 7: 

Sunday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top + 1 apple. (300 calories) 

Dinner: Mediterranean Sandwich

1 can of tuna. 2 slices of wholemeal bread. 1 tomato sliced, lettuce leaves. 1 tablespoon of low fat mayo (optional) and a teaspoon of dijon mustard. Spread the mayo and dijon mustard and your bread. top with tuna, lettuce, tomato and form your sandwich. (400 calories)

Total Calories: 1334

SHOPPING LIST

• Oats
• eggs
• banana
• walnut
• olive or coconut oil
• honey
• strawberries
• wholemeal bread
• chicken
• lettuce
• tomato 
• onion
• cinnamon 
• vanilla extract
• Avocado
• Rice cake
• apple
• almond butter
• spinach
• grapefruit
• Mango
• wholemeal pitta
• minced beef or turkey
• dijon mustard
• red pepper
• Salmon
• Cider Vinegar
• Red pepper
• Dijon Mustard
• Frozen Blueberries
• Almond milk
• Sea Salt
• black pepper
• dark chocolate
• ryvita crackers
• brown rice
• rashers
• low fat cheddar cheesse

Summer Body Challenge. Week 1

WEEK 1

DAY 1:

Monday

Breakfast: Banana-Walnut Crepe 

Blend 1 egg, 1 banana and 2 tablespoons of oats. Add 1 teaspoon of vanilla extract and a dash of cinnamon if desired. Cook over a slightly oiled pan. Turn until the bottom side is fully cooked . Top with 5 strawberries, 2 tablespoons of walnuts and a teaspoon of honey (I use sweet freedom). (390 calories aprox)

Lunch: Chicken Sandwich

2 slices of whole meal bread toasted. Spread half a ripe avocado of them. Add 1 piece of chicken breast grilled. Top with lettuce, 2 slices of tomato and red onion. (325 calories)

Snack: Apple Rice cakes

2 rice cakes. Spread 1 tablespoon of almond butter on each. Top with half an apple on each rice cake. (403 calories)

Dinner: Omelette

2 eggs. 1/2 yellow pepper, handful of spinach, 1 tomato, 3 mushrooms, onion. Chop veggies. Sauté them on a frying pan. Whisk egg in a bowl. Place egg with veggies. cook omelette on both sides. Plate it and ego it. Have 1/2 a grapefruit with this. (300 calories)

Total calories: 1418

--------------------------------------------------------------------------------------------------------------------------

Day 2

Tuesday:

Breakfast: Mango & Strawberry Smoothie

In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: California Burger

1 wholemeal pitta (140 calories). 1 beef or turkey burger  ( Mix 100 grams of turkey of beef mince with onion, sea salt, pepper and 1 egg white. Mix well, form burger and place under the girl for 10-12 minutes. If you are doing more burgers like on 500 grams on mince add the full egg). Spread the pitta with 1 teaspoon of dijon mustard, add lettuce, 1/2 red pepper and 2 slices of avocado. (360 calories)

Snack: Fruit and Nuts

1 apple + 12 walnut halves (285 calories)

Dinner: Salmon Salad

1 piece of salmon grilled. 2 handfuls of lettuce, 1 tomato, 1/4 cucumber, 2 tablespoons of pumpkin seeds. Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (305 calories)

Total calories: 1300

--------------------------------------------------------------------------------------------------------------------------

DAY 3:

Wednesday:

Breakfast: Vanilla Overnight Oats

On the night before prepare in a bowl or any glass container: 1/2 cup of oats, 1 cup of frozen blueberries, 1 teaspoon of vanilla extract, 1 cup of almond milk. leave inside the fridge overnight eat cold or microwave for 2 minutes if desired. (300 calories)

Lunch: Avocado & Salmon Salad

100 grams of salmon. 2 handful of lettuce, 1 tomato, cucumber, onion. Have 1/2 a grapefruit with that. Dressing for salad: Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (360 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Eggy Pitta

2 wholemeal pitta (about 140 calories each). Refill with 2 scrambled eggs. Scramble the eggs with 3 mushroom, 1 tomato and 2 tablespoons of chopped onion. (328 calories)

Total calories: 1348 calories

--------------------------------------------------------------------------------------------------------------------------

Day 4

Thursday:

Breakfast: SAME AS DAY 1:

Banana-Walnut Crepe (390 calories)

Lunch: Chicken & Apple Salad

Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Rice Cakes With Apple

2 rice cakes with a spread of 1 tablespoon of almond butter on each and topped with half an apple on each cake (403 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total calories: 1523

--------------------------------------------------------------------------------------------------------------------------

Day 5

Friday:

Breakfast: Mango & Strawberry Smoothie

SAME AS DAY 2: In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: Chicken & Apple Salad

SAME AS PREVIOUS DAY: Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total Calories: 1300 calories

--------------------------------------------------------------------------------------------------------------------------

Day 6

Saturday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top. (180 calories) 

Dinner: CHEAT MEAL. 

(1 take away, homemade or anything you are craving) You can swap your cheat meal for Sunday or Friday night. 

*No total calories due to cheat meal*

--------------------------------------------------------------------------------------------------------------------------

Day 7: 

Sunday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top + 1 apple. (300 calories) 

Dinner: Mediterranean Sandwich

1 can of tuna. 2 slices of wholemeal bread. 1 tomato sliced, lettuce leaves. 1 tablespoon of low fat mayo (optional) and a teaspoon of dijon mustard. Spread the mayo and dijon mustard and your bread. top with tuna, lettuce, tomato and form your sandwich. (400 calories)

Total Calories: 1334

SHOPPING LIST

• Oats
• eggs
• banana
• walnut
• olive or coconut oil
• honey
• strawberries
• wholemeal bread
• chicken
• lettuce
• tomato 
• onion
• cinnamon 
• vanilla extract
• Avocado
• Rice cake
• apple
• almond butter
• spinach
• grapefruit
• Mango
• wholemeal pitta
• minced beef or turkey
• dijon mustard
• red pepper
• Salmon
• Cider Vinegar
• Red pepper
• Dijon Mustard
• Frozen Blueberries
• Almond milk
• Sea Salt
• black pepper
• dark chocolate
• ryvita crackers
• brown rice
• rashers
• low fat cheddar cheesse