This has got to be the easiest breakfast! There is no cooking involved and it's great to grab and go if you're in a rush. Plus, it fills you up and gives you the energy you need to get the day going!
1/3 cup Raw Rolled Oats
1/3 - 1/2 cup Milk
1/3 cup Greek Yoghurt
Fruits e.g. blueberries, banana
Nuts e.g. almond, walnut
Anything you like! (Just don't go overboard 😉)
1. Put all your ingredients in a bowl or jar and place in fridge overnight.
2. Add the toppings the night before or the next morning and that's it! Yum!
Smoked Salmon Egg Stuffed Avocados
Recipe from Fresh Planet Flavor
Photo Credit: Fresh Planet Flavor
Have a taste of the fancy brunchy cafes in your very own home with this easy, creamy and yummy breakfast packed with healthy fats!
- 4 avocados
- 4 oz smoked salmon
- 8 eggs
- Black pepper
- Chili flakes
- Fresh dill
- Preheat oven to 425°F.
- Halve the avocados remove the seed. If the hole looks small, scoop out a small bit at a time until it can hold an egg.
- Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold.
- Add salt and fresh cracked black pepper on top of the eggs, to taste.
- Gently place the cookie sheet in the oven and bake for about 15-20 minutes.
- Sprinkle chili flakes and fresh dill on top.
- Serve warm.
Photo Credit: epicurious, Chelsea Kyle
This is another super easy and quick breakfast that takes us to those weekend brunch feels. It’s one of the most flexible dishes and can be made, just how you like it!
2 eggs (or 3 eggs whites)
Salt and pepper, to taste
Vegetables e.g. spinach, mushrooms, tomatoes
1. Combine salt, pepper, two eggs (or three egg whites) and any extra veggies you'd like in a bowl. Stir well.
2. Heat pan over medium heat. Melt 1/2 tsp of olive oil in pan and add the mixture to pan. Cook 60 seconds or until eggs look the way you like.
3. Once cooked, plate it up and add a side of greens!
Healthy-fied Peanut Butter & Jelly
Credit: Amanda Meixner, @meowmeix
Healthi-fying the PB&J! How good is this?
Some tips from Amanda:
1. Not all brands are created equal - make sure to check nutrition facts & ingredients. There are definitely healthy versions of peanut butter or even strawberry preserves if you prefer that over strawberries but steer clear of jams with high fructose corn syrup and peanut butter with vegetable oils and added sugar.
2. Usually, the longer the list of ingredients, the more unnecessary they are to you. Ezekiel bread, for example, has the following ingredients: Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten. Simple and minimally processed. That's what you want!
So remember to read the labels and make sure you know what you're putting into your body!
LUNCH AND DINNER
Woohooo! I recently discovered this super yummy and super diet-friendly pizza and I am so excited to share it with you! One slice is only 300 kcal, with 53g of Protein, 10g of Fat, and 1.4g of Carbs. This high-fat, high-protein and low-carb diet might even help with mood swings. Here's how you can make it for lunch, dinner or even a quick snack:
150g of Chicken Breast
20g of Mozzarella Cheese
4g of Tomato Sauce
I use the Ozganics Pasta Sauce!
Assuming 86g of chicken & 67g of fries
My version of popcorn chicken set compared to KFC's
I made my own version of KFC popcorn chicken and fries! I'm taking same portion of both, which comes to 86g of chicken breast and 67g of sweet potatoes fries. Check out the difference!
Salt and Pepper (to taste)
1. Season the chicken breast with garlic powder, basil leaves, pepper and salt, to taste.
2. Pan fry the chicken with cooking spray (0 kcal for 1 spray only).
3. While for the sweet potato fries, cut it and bake it naked with a bit of black pepper and one spray of cooking oil. That's it! Enjoy guilt-free deliciousness!
I love fries and I used to get mad because I had to eat clean and watch my bf eat fries. So, I did a little Googling and found this super easy recipe!
Salt and Pepper (to taste)
1. Slice your sweet potato into the shape of fries (or maybe you'd like to play around with other shapes!)
2. Spray some cooking oil, add black pepper and salt (to taste) and bake them.
Yay, you're done!
The above picture shows the same weight of both healthy and unhealthy fries. As you can see, one large sweet potato fries has 3.8 times less calories than one large McDonald's fries! BUT, if both were baked and cooked in the same way, are sweet potatoes really healthier than white potatoes? And should we avoid eating white potatoes? Here's some real useful information from Elizabeth of @lizhwangbo on Instagram.
THE BATTLE OF THE POTATOES
Ever wonder why sweet potatoes are deemed "healthier" than regular potatoes and if this is indeed true? Find out why they both deserve a place in our daily nutrition.
🔸GLYCEMIC INDEX & LOAD: When comparing the GI & GL of the two, white potatoes are higher, which means they digest quickly and can send insulin levels skyrocketing -
(GI is a measure of how quickly a food converts to glucose.
GL is a measure of how much a food converts to glucose.) -
This is one of the main reasons why we are told to avoid food high in GI such as white potatoes. However GI & GL shouldn't be the deciding factor when judging the “healthiness” of the two, because:
1️⃣GI changes with food type (floury vs. waxy potatoes).
2️⃣GI changes when other foods are introduced. (We usually eat both potatoes & sweet potatoes as part of meals.)
3️⃣GI changes with food preparation. (Boiling = a lower GI, since starch can bind with water. The dry heat of baking, = lowers moisture and concentrates sugars. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness.)
🔸SUGAR: Naturally, sweet potatoes have 7 x the sugar content of regular potatoes, which is why I personally love sweet potatoes more.
🔸VITAMINS & MINERALS: In general, both are roughly similar in their vitamin and mineral content. Sweet potatoes are richer in Vitamin A & Beta-carotene, aiding growth and repair of the body’s tissues, muscles. While potatoes contain more than 3x the folate and have more potassium, which is important for post-workout recovery!
🔺In conclusion, it's a TIE! Overall, they're pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide an amazing variety of nutrients while keeping us full and energized. - Elizabeth, @lizhwangbo
So go ahead, ladies! Sweet potato or white potatoes, they have both earned a place in your diet!
Chicken Breast + Tofu Quinoa
This protein-packed meal is super yum and easy to make! It's also filling so you don't feel hungry and get off track. Quinoa's a great substitute for rice and is high in protein but it can take a while to get used to. Try it out and you'll learn to love it!
Tofu (1 piece is around 80 kcal only but it's packed with protein) - To
Salt and Pepper
1. Season the chicken breast with garlic powder, basil leaves, pepper and a pinch of salt and pan fry it with cooking spray (1 spray is 0 calories!)
2. Leave the tofu raw or heat it up.
3. Steam the broccoli.
4. Cook the quinoa! You can use a rice cooker or combine the quinoa and water in a medium saucepan. Then, bring to a boil. Cover, reduce heat to low, and simmer for about 15 minutes, until the quinoa is tender.
5. Combine it all in a bowl or if you're leaving it for later, store in a glass container and in the fridge. When you want to eat it, just heat it up!
Protein Tuna Egg Muffin (Healthy Otak-Otak)
Credit: @dorissdd and @tammykhoo
This was a recipe given by our Twenty3 Unicorn, Jenni! It's so yummy, like eating otak-otak, but healthy! Seven pieces are only 410 kcal and they're perfect for lunch and dinner on the go too!
3 egg whites + 1 full egg
1 can of Tuna in water
1/2 tablespoon of coconut oil
A bit of Basil + Garlic powder
1. Remove excess water from the tuna can
2. Mix the tuna with the eggs
3. Put in the rest of the ingredients, mix it and put it into any trays or molds you have at home.
4. Bake it for 6 minutes at 250°C! Everyone’s oven is different so check on your muffins from time to time. Enjoy!
Prawn + Capsicum Quinoa
Feel like something other than chicken? Try prawns! This super yummy combo will sure add some colour to your lunch!
14 medium prawns, shelled and deveined
Salt and pepper, to taste
Paprika powder, to taste
1 tablespoon oil
2 teaspoons diced garlic
1 tablespoon red chilli, finely diced
1 medium onion, sliced
1 red capsicum, sliced
1 yellow capsicum, sliced
1 green capsicum, sliced
1. Marinate the prawns with salt, pepper and paprika powder and keep aside in fridge for at least 15mins.
2. Heat pan over medium heat and add 1 tbs olive oil to stir fry prawn. Keep aside once cooked.
4. Time to cook the veges! Heat pan over medium heat and add 1 tbs olive oil. Start with the onion. 30 seconds later, add in the garlic. Another 30 seconds later, add in the capsicums and chilli. Add salt and pepper to taste.
5. To finish, add in prawns and quinoa 2 minutes later and mix.
6. You can also add in fresh veggies like cherry tomatoes or cucumber on the side for an extra crunchy texture.
Stuffed Sweet Potato
It's been called a superfood because of its health benefits but this sweet potato recipe is also super quick, easy, and yummy!
1 medium sweet potato
Any topping you have on hand (e.g. tuna, black beans, quinoa, chickpeas)
Any sauces (e.g. greek yogurt, cottage cheese, guacamole, salsa, hummus)
1. Place the sweet potato on a microwavable plate and pierce it about 5-6 times with a knife or a fork.
2. Place it in the microwave, and set the timer to 15 minutes. Let it cook until soft.
3. While waiting for it to be cooked, prepare the toppings with what you have on hand. Some of our favourites that go really well together are tuna, black beans, quinoa, chickpeas and spinach.
4. Once cooked, the sweet potato’s thin skin would puff to a crisp finish and you’ll discover a sweet, pillowy flesh! (This depends on the size of the potato)
5. Slice the sweet potato down the middle lengthwise and generously ‘stuff’ in your toppings.
6. Dress it up with sauces, like greek yogurt, guacamole and salsa, that are packed with more nutrients and protein than regular mayo and bottled sauces. But keep in mind not to go overboard!
7. To finish, serve it with a side salad and say ‘Hello’ to your scrumptious meal!
These are some of my favourite snacks to munch on when I need that extra energy. Baby carrots, cucumber and almonds are all great and packed with nutrients, but as with all things, don't go overboard! 😉
You can also try QuestBars or other protein bars. They're packed with protein to keep you fuller for longer and are super easy to bring around as a treat or an emergency snack when you're hungry! But be sure to check their nutritional content to make sure they are actually good for you.
Do you have any recipes to share? Please let me know in the comments below!
*Vegans and vegetarians can opt to use tofu or any protein to substitute meat.