Weight loss meal
Even if you're trying to lose weight, it's so important to start your day with a good healthy breakfast as what you eat for breakfast really sets the tone for your entire day of eating so for breakfast for this meal plan.
I really wanted to show you something affordable and easy and healthy and something that I feel that a lot of different people would like, and a lot of different kinds of people would have access to, I have showed you this before in other variations, but I really wanted to use this simple recipe in this meal plan for these reasons to start.
I'm combining 1/2 a cup of whole rolled oats in a pot with one and a half cups of water, and bringing that to a boil on the stove, and then letting it simmer for about 10 to 15 minutes, just to clarify these are rolled oats, sometimes called old-fashioned oats they're not quick cooking oats or instant oats, and after that is done cooking, I'm adding 1 TSP of cold-pressed coconut oil, a pinch of cinnamon and 1 TSP of raw coconut sugar, the sweetener is totally optional often don't add any, and all and you can also use another healthy sweetener that you prefer like 100% pure maple syrup Rowhani xylitol or stevia, I'm just stirring that up and adding it to a bowl and just in case you were wondering, the carbonate oil is adding healthy fats to the oatmeal, which is a cod and so this will help to keep you fuller for longer, with sustained energy and the cinnamon adds flavor and also helps to stabilize blood sugar levels. now on top of that I'm adding 1 tablespoon of unsweetened peanut butter, and also one medium banana that I have sliced up, the natural peanut butter is adding good protein to the meal, and also adding some more healthy fats and the Banana is adding some sweetness and also some good whole cup, so as i always say here we have got ourselves a good well-balanced meal with good whole carbs.
Healthy protein and some healthy fats too, this will help to keep you fuller for longer with sustained energy throughout the morning, and this breakfast will give you roughly 400 calories, if you don't like oatmeal.
So for lunch today I'm going to show you this healthy sandwich that I am just so obsessed with, at the moment and it's really easy, another super filling, so to start I've got two slices of bread, I've used 100% whole grain rye bread, you can also use whole-grain gluten-free bread or another healthy bread of your choice, basically as a rough guideline each class should be roughly 100 calories each, which most breads generally are I've lightly toasted my bread but this is totally optional, so now let's make the sandwich I've got 1/3 of a cup of cooked chickpeas, you can also use canned chickpeas just rinse them first, I'm roughly slashing the chickpeas in a bowl with a fork, it doesn't have to be perfect and just roughly smashing into that, I'm adding some sea salt some black pepper and a little squeeze of fresh lemon juice, and also one third of an avocado and just smash that all up with a fork and mix it together, I'm also adding a little bit of Italian herb mix which is optional, but it adds some extra flavor, so now that's done I'm just spreading that on to one of my turf sizes, and topping that with some fresh tomato slices, and some baby spinach and you can cut it in half.
If you want it and there you go really easy healthy and also pulling, and that sandwich recipe will give you roughly 400 calories. depending on the bread you use of course and I'm just obsessed with us at the moment, this is like my favorite lunch at the moment, it's so good Coffee time okay.
It's Coffee time, I've got a cup of black brewed coffee, and to that I'm adding a little bit of unsweetened almond milk, because I'm dairy-free, you can also use another milk of your choice and sweetened is best and I'm just throwing in a small little pinch of cinnamon full Sun, and for something a little bit different and just mix it up, don't add too much cinnamon or it will make little lumps in your coffee, just a little pinch so I might have a cup of coffee like this once a day, with the almond milk but I don't generally have it every single day, and the rest of the time I'm usually just drinking plain herbal tea without milk or sugar, and of course water throughout the day to at least eight glasses per day sometimes more, and this cup of coffee with the unsweetened almond milk will only be about twenty calories or even less, but it may change depending on the milk that you choose to use, and plain black coffee contains no calories at all just FYI as a snack.
Today I've quickly chopped up some veggies,and I'm going to show you this awesome healthy dip that I like to make a slice type of carrot, and I've got some slices of cucumber and also a celery stick that I've chopped up, and also have a handful of cherry tomatoes so that's pretty straightforward.
Now for the healthy dip recipe I've got one tablespoon of tahini in a small bowl, and to that I'm adding a squeeze of fresh lemon juice, sea salt and black pepper, and then this is optional but I'm adding a tiny little pinch of cayenne pepper, and a little bit of Italian herb mix, and it gets quite pasty, you know after adding those ingredients so you can add roughly 2 to 3 teaspoons of warm water, so I'm adding all the veggies classes to a plate, and you can just dip the little vegetable sticks in, and this is so good you guys such a great healthy snack, if I may say so myself and you know by now.
To start in a prep I've got a sweet potato which I have rinsed off, and I'm wrapping that in foil and baking that in an oven which is preheated to about 180 degrees Celsius or 360 degrees Fahrenheit for about 40 minutes or until it's soft and fully cooked. and now I'm making a healthy honey mustard marinade sauce, to bake my chicken with in a bowl I've got for 100 grams skinless chicken breast pieces, so this will make four servings of chicken to that, I'm adding 1 TSP of cooking oil, I like to use macadamia nut oil, but you can use another healthy cooking oil that you prefer, 2 tablespoons of unsweetened balsamic vinegar 1 teaspoon of raw honey, one to two teaspoons of Metta powder, and 1/2 to 1 teaspoon of ginger powder, and a small little pinch really small little pinch of cayenne pepper, which is optional and some black pepper and sea salt, you can mix that all together and place that on a baking tray, and just add a little squeeze of fresh lemon juice over, that too if you want and then you can grow or bake that in an oven that you've preheated to 180 degrees Celsius or about 360 degrees Fahrenheit for about 20 minutes or until the chicken is fully cooked, and after about 40 minutes, my sweet potato is ready to eat and after about 20 minutes the chicken is done too, so make sure you put the sweet potato in 20 minutes before the chicken.
I'm adding one of those 100 gram chicken breast pieces to my plate, with my sweet potato and I've also steamed some long then broccoli, and some zucchini to have with my dinner as well. so I'm just making a little cut into my sweet potato and drizzling, 1tsp of tahini on top with a little sprinkle of Italian herb mix again, and a little bit of black pepper and sea salt as well, and then onto the steamed vegetables. I'm adding some black pepper some sea salt and a little squeeze of fresh lemon juice, and that is dinner. simple easy and saline, and you know the drill good protein healthy fats and good carbs, so I've based this day of eating on a 1,400 calorie diet; Most of my what I eat in a day to lose weight.