The EXACT 7 day food plan to help you shed that Easter weight


BREAKFAST

Chia, Nut and Strawberry Bowl – 327 calories

Prepare this high fibre breakfast the night before so you have something to ready to go in the morning. Serves 1

INGREDIENTS

2 tbsp macadamia’s, unsalted roughly chopped

2 tbsp almonds roughly chopped 

 1/4 cup reduced fat milk of choice

1/2 cup strawberries

 2 tsp chia seeds

 METHOD

Combine macadamia’s, almonds, chia seeds and milk in a bowl. Cover and refrigerate over night. Top with sliced strawberries to serve. 

Choc Addict Crepes – 301 calories

For all the chocoholics. This recipes proves you can still enjoy your favourite meals in a healthy way. Serves 3

INGREDIENTS

 1 tsp extra virgin olive oil

1/2 medium avocado

1 tsp Natvia

1 tsp vanilla extract

cooking oil spray

1 tsp maple syrup

1 tbsp coconut oil 

1 tbsp cacao nibs

 2 tsp chia seeds

1/4 cup water

1/4 cup plain wholemeal flour

2 tbsp cacoa/cocoa powder

2 free range eggs

1/2 cup reduced fat milk of choice

 2 tsp reduced fat coconut milk

METHOD

Combine the chia seeds with the water and set aside until gel like.

Make crepe batter by combining flour, 1 tsp of the cacao/cocoa powder, the eggs, milk and oil until smooth.

Make the crepe filling by placing the avocado, 2 tsp cacao/cocoa powder, the Natvia, the vanilla extract and all the chia mix in a blender and blitz until smooth, to form crepe filling.

Lightly spray a frying pan with cooking oil spray over a medium-high heat. Pour in a 1/3 of the crepe batter and swirl it around the frying pan using the back of the ladle, to cover the base in a thin layer. Cook for a minute or two, or until golden on the bottom, then flip crepe over and cook on the other side. Repeat the remaining batter so you have 3 crepes in total. Set crepe aside and keep warm while you prepare the chocolate sauce.

Combine the maple syrup, coconut oil, coconut milk and remaining cacao powder in a saucepan. Heat until melted and well combined.

Divide the filling evenly between each of the crepes. Roll crepe up to enclose filling and drizzle with an even amount of the chocolate sauce.

Sprinkle with cacao nibs to serve.

One filled crepe is one serve.

LUNCH

Quinoa, Avocado & Sweet Potato Bowl – 340 calories

A tasty veggie bowl packed full of nutrients for a healthy meal that will keep you fuller for longer and help you lose weight faster. Serves 1

INGREDIENTS

 1/4 cup fresh basil leaves chopped

1 tbsp cashew nuts, unsalted chopped

1 cup rocket lettuce

1 tbsp lemon juice

Salt 

 1/8 cup quinoa, uncooked, rinsed.

1/2 small sweet potato, diced

1/4 medium avocado, diced

1/2 tomato diced

 Pepper

METHOD

Cook quinoa as per packet directions. Steam sweet potato until tender.

Place oil ingredients in a bowl, in separate sections. Drizzle everything with lemon juice and season with salt and pepper to serve.

DINNER 

Beef Burritos – 446 calories

The whole family will go nuts for these tasty beef burritos. Serves 4

INGREDIENTS

 1 tsp ground coriander

1 small red chilli

1 bunch fresh coriander

1 small red chilli

1 bunch fresh coriander

2 tomato

4 cups mixed lettuce leaves 

 Salt and pepper

 8 wholemeal tortilla

400 grams lean beef

1 brown onion

1 tbsp extra virgin olive oil

1 tsp ground cumin

1 tsp smoked paprika

2/3 cup extra light sour cream

1 medium avocado

METHOD

Thinly slice the beef onion and the chilli

Combine the cumin, paprika, ground coriander, chilli, beef slices and half the oil and leave aside to marinate for a few minutes. If you have time, leave to marinate for longer.

Heat the remaining oil in a frying pan over a medium-high heat. Add the onion and saute until just starting to colour. Add the beef and cook to your liking.

While the beef is cooking, dice the tomato, mash or slice the avocado and chop the coriander leaves.

Warm the tortillas for a few minutes in a ow oven. Serve cooked beef with the warmed.

DESSERT

Baked Vanilla & Chocolate Cheesecake – 112 calories

A delicious low-carb cheesecake made with just five ingredients. Serves 12

INGREDIENTS

2 cups light cream cheese

1/2 cup Natvia

3 free range eggs 

 1 tsp vanilla extract

1 tbsp cacao/cocoa powder

METHOD  

Preheat oven to 170C. Line a 20 cm round spring form cake tin with baking paper.

Place cream cheese, Nativa, eggs and vanilla in a food processor and puree until smooth. Pour 2/3 of the cream cheese mixture into a bowl and set aside.

Add cacao/cocoa powder into the remaining 1/3 of the mix and process to combine well. Pour 1/2 of the plain cream cheese mixture into the prepared tin.

Slowly pour the cacao/cocoa mixture over the top and then top with the remaining 1/2 of the plain cream cheese mix.

Bake for 35-40 minutes until it begins to brown and puff on the edges.

Cool for about 30 minutes in the tin before cutting into 12 pieces.

Dust with a little extra cacao/cocoa powder if you like to serve. One piece is one serve. Left overs can be stored in an airtight container for 2 -3 days or freeze for up to 2 months.

Source: The Healthy Mummy



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