Freakin flu

Hey friends !

I have been so sick since I got back from Paris. Jeez this flu is just not leaving me.

Paris expo was really massive fun! I met so many of my supporters and had interesting talks with some . I enjoyed giving advice and training tips to them! I cannot do what I do without these people in my life!

I have been real good with sticking to my diet though, no comfort eating. Green beans and fish does not help when you feel like this! Lol! Lifting your shirt to see abs does though!

Also got three days of training in, nothing hectic. Low intensity cardio and 3 sessions of weights!

This really bums me out, since I am /was really keen for a show soon. I'll have to watch my progress!

Anyways , take your vitamins guys ... These season changes are tough on the system.

QNT protein apple treat

This is ideal for when you crave something sweet and still want to keep it clean. Also it is perfect for post workout. Fuel those muscles!!! :)

I used a scoop of QNT delicious whey, added small amount of water and microwaved it for a few seconds until the protein thickened. Then chopped a Pink Lady (80g) and added it. Added cinnamon to taste.

Calories 160
Carbs 12 g
Fat 1g
Protein 24g

Chicken salad

Wow this was amazing! You have to give this a go!

120g steamed chicken
100g steamed asparagus
60g avocado
3 sundried tomatoes
80g of salad mix
Squirt of lemon juice

Calories 310
Carbs 16g
Fat 13g
Protein 36g

Low carb fishcakes

I love making these as an alternative to normal fish!

You will need:
450g white fish
3 eggs
1 heaped teaspoon wholegrain mustard
Spice to taste

Mix everything well. Pan fry spoonfuls in light layer macadamia oil. I weighed mine in 100g portions. 2 cakes makes a portion.


Per portion:
190 calories
1g Carbs
6g fat
52g protein

The grocery list

Who of you go to the supermarket without a list and end up piling tons of stuff in your trolley that should just NOT be there!? MISTAKE

I believe it's very important to make the list and stick to it! This should be good for your budget as well as waistline.

My list generally looks like this:

Protein:
Eggs
Egg whites
Chicken
Fish
Lean beef
0% fat Greek yogurt

Carbs:
Rye bread

Post Holiday ABS... ooops  WHAT abs? haha

Oats
Sweet potato

Vegetables:
Avocado ( not veg I know)
Asparagus
Endives
Lettuce
Tomatoes
Frozen mixed veg

Fresh fruit:
Pineapple
Small apples
Berries

Other:
Almonds
Olive oil
Macadamia oil
Soy sauce
Spices

That is more or less it!

Pancakes

For this delicious pancake stack you will need;

100g egg whites
30g QNT whey protein
100g applesauce
20g oatbran

Mix ingredients well and pan grill spoonfuls. I could not choose between my zero calorie Sirop , so I used a little bit of each. Caramel, strawberry and maple. Lol

Calories 280
Carbs 24g
Fat 2g
Protein 39g

Pumpkin pancake - ish thing

You will need :

100g egg white
20g almond flour
100g cooked pumpkin
Stevia drops
Cinnamon

Mix well and pan fry in spray and cook.

Zerocalorie chocolate sauce and peanut butter on top. (Optional)

185 calories
10g carbs
10g fat
43g protein

Operation keto. Warm chicken salad

Ingredients

10g macadamia oil
75g shredded cabbage and carrot mix
170g chicken breast
Lettuce optional

Grill in the pan! Booooom!

Calories 310
Protein 43 g
Carbs 7 g
Fat 14 g

Low carb lunch

You will probably ask 'what is she eating'! To be honest, I am trying to go keto for a while, so I just eat. Anything it takes!

Lunch was 150g of oven grilled cabilaud fish with endive salad and a egg. It went down so good!!!

337 calories
7g carbs
17g fat
37g protein

Yummy oats with QNT Protein

Breakfast meals is always high light of my day!

100g eggwhites
1scoop QNT delicious whey
30g oat bran
Drop coconut essence
Water - about 100ml

Mix everything and microwave about 4 minutes. Watch it carefully ! Boils over. :)

Stir well when done and drizzle with sugar free chocolate sauce.

245 calories
19g carbs
5g fat
31g protein

Smoked warm veggie salad

You will need the following for this magnificent salad.

100g lean bacon
Cup of red cabbage
200g chopped zucchini
Tablespoon of macadamia oil
Dash of soy sauce

Put everything in a pan and cover for about 5 minutes

Tomatoes is optional. They are pretty haha :)

245 calories

Enjoy!

Pumkinspice pudding with QNT PROTEIN

This is weird .... Lol , but really tasted good.

I was improvising with clean food available to me. Came up with this.

You will need:

100g sugar free applesauce
200g cooked pumpkin
20g QNT SPORT casein protein
100g egg white
10g chopped almonds
Dash almond essence
Cinnamon
Nutmeg
Ginger

Mix everything well except the almonds . Microwave for about 6 minutes. Stir at intervals.

When cooked sprinkle with almonds and more cinnamon .

280 calories

Enjoy! :)

Chicken salad

Ingredients:

120g cooked chicken
100g mixed salad
5g macadamia oil
1 tablespoon wheat germ
Salt and pepper
Teaspoon whole grain mustard

Less 200 calories !

Enjoy!

Pre-workout fuel

20g slice whole wheat bread
50g banana
10g natural almond butter

150 calories

Pancakes

You will need:
100g egg whites
20g QNT casein
10g chopped almonds
Drop coconut flavor
Zero calorie chocolate drizzle
2 strawberries - optional

Mix eggs, coconut essence and casein. Put mixture in heated pan. Takes about a minute each side. Add nuts, drizzle and chopped strawberries.

All this for under 200 calories

Endive and chicken salad

Use the following:

120g of grilled chicken
3 chopped fresh endives
Tablespoon of macadamia oil
Season with salt and pepper

Optional:
Peas
Tomatoes
Mushrooms
Cucumbers

Less than 200calories for the whole salad!

Enjoy!

Fast veggie soup

I want to share this with you.

Kitchen chopper is a dream when doing homemade veggie soup! Chop all the veggies you want and boil with a stock cube. Flavor with soy sauce , salt, pepper and herbs.

Have it chunky or smooth in the blender! Prefer mine smooth