13 FOODS YOU SHOULD BE EATING EVERY DAY

With so many fad diets circling social media and the health and fitness industry it is hard to know what to eat. It certainly doesn’t help that the ‘gluten free’ diet is becoming a bit of a fashionable trend and people are focussing more on what NOT to eat, than what TO eat! Don’t eat dairy. Don’t eat meat. Don’t eat fats…. ringing a bell?

The amazing fitness health queen Lorna Jane stands by her quote “STOP DIETING – START NOURISHING” and proves this with some delicious and nutritious recipes in her latest cookbook Nourish – if you haven’t already got it, go and buy it now!! It’s a goodie.

Here is a list of the 13 top foods for weight loss; in no particular order these amazing wholefoods are simply designed to kick start your metabolism and burn that unwanted fat whist you munch. See how many you can fit in your day!!

  1. Apples
  2. Beef
  3. Eggs
  4. Bananas
  5. Oats
  6. Brown rice
  7. Blueberries
  8. Chili
  9. Avocado and Olive oil
  10.  Chicken
  11.  Peanut butter
  12.  Greek yoghurt
  13.  Almonds

nourishing-muesli

How many did you mentally check off in your head? Or how many of you took one look at the list and felt like a dog with his tail between his legs?

Want to know how can you achieve all of these foods in the one day? SIMPLE – I would say that I easily consume 90% of this list EACH day… Chili is finally growing on me but that would probably be my least consumed. Side Note: Have you had that chili harissa hummus dip? I always forget the brand but the one with the big red blob in the middle… fair to say the hummus part contains no heat AT ALL but that red bit… ouch it is 100% chili/ harrissa paste so either stir the whole thing up before you scoop or avoid the red like the plague unless you have a cucumber and glass of milk handy! I’m just going to stick to the plain or beetroot hummus thanks!

Please note these meal plans are based around what I consume daily. Different people require different levels of nutrition and portions to suit their physical activity and goals. I eat 3 meals, 2 snacks a day, drink 1 coffee on arrival to work (and then fight myself all day for a second until the coffee shop is shut) and have an after dinner treat 2-3 times a week! Try my mugcake recipe if you are craving something healthy after dins that wont keep you up tossing and turning all night. >> recipe HERE

Below I have constructed two examples of a simple one day meal plan that incorporates all of the 13 top weight loss foods: Try it one day this week… you won’t go back!

EXAMPLE ONE:

 

Breakfast:

Overnight soaked blueberry oats topped with a banana and dollop of Greek yoghurt. Have a look at my 5 ways to pimp your porridge post here for some great oat combos and tips >> HERE

layered banana oats2

Mid-Morning snack:

Flat white

1 apple sliced and 1-2Tbs peanut butter

Lunch:

Grilled chicken, avocado, almond and feta salad. Health blogger, nutritionist and wellness coach Jess Sepel from ‘The Clean Life’ has an amazing recipe worth trying. http://www.jessicasepel.com/recipes/lunchdinner/alkalizing-salad-with-zatar-chicken/

Mid-Afternoon snack:

Handful of almonds/trail mix

2 boiled eggs

Dinner:

Beef mince chili con carne served on brown rice with steamed greens and diced avocado on top. My fave recipe for this is by Teresa Cutter; The Healthy Chef – check it out…. http://www.thehealthychef.com/2012/04/chilli-con-carne/

After dinner cleanse/snack:

Piece of fruit with a couple of slices of cheese (apple/cheddar or watermelon/ feta are some good combos)

Medjool dates are also the perfect sweet to fight those cravings. Otherwise have a piece or two of dark chocolate to give your body an antioxidant boost!

 

EXAMPLE TWO:

Breakfast:

Green brekkie smoothie; 1 large frozen banana, 1 cup frozen blueberries, ½ cup oats, 1 raw egg (you honestly cannot taste the egg and it ups the protein content) big handful of spinach and milk

or try my Choc Mint Smoothie >> recipe HERE

choc mint smoothie

Mid-Morning snack:

Flat white

175gms Greek yoghurt topped with seeds/nuts or granola (I am all about the toppings/textures and the crunch factor)

Lunch:

Thai beef salad with rice noodles

Great recipe by nutritionist Katherine Rothwell on the Eat Fit Food blog here:

http://www.eatfitfood.com.au/_blog/Eat_Fit_Food_Blog/post/meal-of-the-week-thai-beef-salad-with-rice-noodles-cashews-sesame-seeds/

Mid-Afternoon snack:

2 brown rice cakes with 1-2Tbs peanut butter and ½ large banana sliced (leftover from brekkie)

OR

Slice of warmed banana bread with 1-2Tbs peanut butter, 1/2 large banana with chia seeds and cinnamon. Try my banana bread >> RECIPE HERE.

Perfect when you have those funky looking brown bananas lying around and even better to bake, slice and freeze!

bb

Dinner:

Try my healthy Quinoa Nazi Goreng >> recipe HERE Packed with vegetables, good carbs and good quality animal proteins. Top it with a soft fried egg and some chopped peanuts and viola… you master chef you!

nasi final

After dinner cleanse/snack:

Avocado raw chocolate mousse >> RECIPE HERE

It is THAT simple. There you have it – 13 weight loss super foods in the one day all designed to target fat loss, not to mention taste delicious.

There are so many different combinations of these foods that you can incorporate into your daily eating plan…Eggs for breakfast, yoghurt dolloped on or in your next curries, peanut butter in your stir fry or avocado in your smoothies and salads. Get creative!

Your body requires a balance of carbohydrates, good fats, proteins and fibre to thrive and get the best results. Focus on what you SHOULD be eating and not what you SHOULDNT!!!!

luvju coffee

“Fail to prepare – prepare to fail”

K

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