So, as promised ladies we will be delving in to all aspects of fitness, from nutrition to workouts and well being.
We are kicking off this week with a nutrition post, specifically high protein vegan and non-vegan meals that are easy to make and can even be prepared ahead of time.
Both your nutrition and your fitness routine will go hand in hand to getting you the body you are looking for but diet is often where we fall short.
So many of us have unhealthy relationships with food and dieting, growing up watching our parents or relatives go through the shake diet, the protein diet, the juice diet. We were bombarded with celebrity diets of every form, most of them promoting extreme weight loss and quick fixes.
What diet do you need to follow to get to where you need to be? Don't diet. Yes that's right, don't diet. Instead, form healthy, sustainable eating habits that won't leave you craving and cause you to cave in, follow eating habits that don't leave you hungry and wishing you'd never started.
Here's what we recommend, five, small meals a day. If you're trying to lose weight, you still need those five meals, but you need to enter what is called a calorie deficit. So basically you need to be eating less calories than you're burning. No, that doesn't mean going hungry or doing two hours of cardio. To lose weight you need to be exercising at least 3-4 times a week, and if until now you have been eating your 2000 calories a day and not exercising, you've not been burning them off.
So if you now exercise every day, you are going to be burning more calories than before. It´s a start, but now we want you to take a look at what you're eating.
Lunch: So you're working in an office and the canteen food offers nothing remotely healthy, you run your own business from home and you're short on time and just grab whatever is in the fridge, you're a stay at home mum and you have a house full of snacks and a hungry baby.
MEAL PREP. That's right, on Sunday you can make batches of food that you can whip out of the freezer on time for that Monday rush, that week of dinners.
Salmon Rice Bowl @borntosweat
This Salmon rice bowl is everything you need for a high protein, good fats, lunch or dinner. The best part, it will take you a whole 20 minutes to prep on a Sunday night and you can stick it in your lunchbox for Monday morning.
Ingredients for 4 people (freeze what you don't eat or feed the family)
- 4 pieces of salmon
- 2 cups uncooked rice
- 1 cup frozen edamame thawed
- 1 avocado
- 4 sliced radishes
- 1tbsp dried basil
- sesame seeds for garnish *optional
- Pickled Ginger (optional for serving)
- 1tbsp light Soy Sauce
Heat your oven to 190 (350 degrees) place tinfoil on a baking tray and your salmon on top. Drizzle with olive oil, dried basil, salt, pepper and sesame seeds. Cook for 12-15 minutes until its flakey!
Cook your rice meanwhile.
Slice your Avocado and radishes and thaw your edamame
Once your salmon is cooked, cut it in to small pieces and mix all your ingredients in a bowl or supper box. Garnish with sesame seeds and add some light soy sauce.
Black Bean and Hummus Tacos
This is a take on Chelsea´s Messy Aprons Black Bean Hummus Tacos which is quick and easy to make and oh so delicious.
Ingredients for 4 wraps
- 1 can of black beans
- 4 gluten free tortilla wraps (or normal wraps)
- 1 large red pepper
- 1 orange pepper
- 1/4 cup corn
- 2 roma tomatoes
- 1 avocado
- fresh lime juice
- Store bought hummus or make your own, we love this recipe the most (quick and easy)
Prepare your hummus, whatever way is easier for you and blend with a handful of your black beans, blending or pulsing until smooth.
Spread your tortillas with the hummus.
Deseed your peppers and cut into strips.
Add your peppers on top of the hummus and add remaining black beans and corn.
Slice tomatoes and avocado and keep topping. Then squeeze a little bit of lime juice over your taco and add some fresh cilantro. Roll up and enjoy or take to work!
The Nailah Team