![]() Step 9: Bake for around 10 – 12 minutes before serving up with a light squeeze of lemon juice and some fresh parsley!ĭinner Rapid Honey Chicken Stir Fry Calories and Macros Step 8: Give a cheeky little season with salt and pepper! Then drizzle everything with the remaining olive oil! Step 7: Lay your cod in the dish and evenly scatter with the tomatoes, sweet potato, and garlic. Step 6: Drain the sweet potatoes, and place on the side Step 5: In a solid baking dish, drizzle half the olive oil in order to coat the bottom of the dish well Step 4: Parboil the potatoes for about 5 – 7 minutes ![]() Step 3: Peel and halve your sweet potatoes before roughly chopping them into 1-inch cubes Step 2: Bring a small pot of water to boil over a high heat Step 1: Preheat your oven to 450 degrees Fahrenheit (230 C). Lunch Baked Lemony Cod with Garlic Sweet Potatoes Calories and Macros Step 7: Season with a little pepper and serve up! Step 6: Add the spinach to the top of the omelet and allow to cook for a further 1 – 2 minutes It’s all about redistribution! Repeat this process until the eggs are almost set. Then, give the pan a little shake to spread out the eggs again. Step 5: Pour the eggs and cherry tomatoes into the pan and, using a spatula, drag the sides of the eggs back to the centre. Step 4: Quarter the cherry tomatoes and get ready for action Step 3: In another bowl, whisk the eggs with a little salt and the parsley Step 2: Chop the bell pepper into medium chunks and lightly fry for about 2 – 3 minutes until softened Step 1: Heat your oil in a non-stick pan over a medium temperature. Breakfast Mediterranean OmeletĪ true taste of the Med! Calories and Macros Here is an example 1,100 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie deficit necessary in promoting weight loss. If you’re new to tracking macros, sign up for my free tracking macros for beginners guide.What Does a 1,100 Calorie Diet Look Like? I’m going to break down these macro meal prep recipes into breakfast, lunch or dinner, and snacks. There are simple (and little) tweaks to your day you can make to make this lifestyle work for you…so you can have your cake and eat it too (I had to, I’m sorry). You can either have a little protein snack (like string cheese, a hard boiled egg) or at your next meal have a large salad with an extra serving of chicken but less avocado and maybe half the typical amount of sweet potato you add (another option is to keep eating as normal and enjoy your treat that day – it’s up to you). Maybe you had a big slice of cake after lunch, which is primarily high carb and fat. ![]() In reality, any recipe can be a macro friendly recipe but it helps when it’s balanced with high protein (keeps you even throughout the day). These macro friendly recipes are high protein and will help your “fit your macros” in for the rest of your day. There are a lot of recipes below, so if you would like to skip to breakfast, lunch/dinner, or snack recipes use the table of contents above to skip to that section. The chia seeds have some fat but if you need more you can add some nuts (walnuts or pecans are amazing additions). The oats, chia seeds, and berries are your carbohydrates and fiber.Īdding the Greek yogurt and protein powder bulk it up and add an additional 20-30 grams of protein (depending on how much you use). Add berries, 0% Greek yogurt, and half a scoop of protein powder.īy doing this you take a meal that will leave you hungry within 45 minutes (just the oats and berries) and transformed it into a filling and fueling balanced breakfast.If you’re short on time like I always am, microwave that for about 60-90 seconds.Add quick oats (or make rolled oats) in a bowl with a tsp of chia seeds, water or almond milk, and any sweetener you like (I prefer brown sugar Swerve).Instead of throwing some quick oats in a bowl with berries try this: A post shared by The Entrepreneurs Nutritionist Morning Oats Example ![]()
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