Skillets are one of my favourite breakfasts; you can easily mix it all together and then pop it in the oven. Simple! I love this one as it is seasoned with cinnamon and filled with mixed dried fruits; a healthy take on an Easter favourite!
1 crumpet (shredded),
20g of coconut flour,
50g of egg whites,
100ml of milk,
30g of dried fruit,
1 serving of protein powder,
½ a teaspoon of cinnamon.
You will also need one skillet or baking dish!
Pre heat the oven to 160C,
Combine all of the ingredients together until well combined,
Pour the mix in to your skillet,
Pop the skillet in to the oven for 25minutes or until golden on top!
Hot cross buns (and maybe chocolate) are what Easter is all about but, lets face it, theyre not the healthiest of snacks. So, I developed this delicious loaf to mean that people could have their cake, and eat it.
Serves 10 Preparation time 10 minutes
Cooking time 40 minutes
100ml of egg whites,
1 whole egg,
50g of vanilla or unflavoured protein,
25g of sweetener of choice,
50g of flour (I used Quinoa flour),
35g of Coconut flour,
25g of nut butter (I used almond),
100g of apple puree,
100ml of coconut milk,
½ a teaspoon of baking powder,
100g of dried mixed fruit.
For the topping:
75ml of water,
30g of casein protein,
30g of Sukrin Sugar free icing sugar.
1. Line and grease a loaf tin and preheat your oven to 160C,
2. Mix together all of the cake ingredients; making sure to mix them well!
3. Pour the mix in to the tin and pop in to the oven for 30 minutes.
4. Take the cake out of the oven and out of the tin before placing on a cooling rack until it has cooled completely.
5. Now to make the icing; simply mix all of the icing ingredients together and spread over the loaf in a cross shape!
I am a big supporter of meal prep. You don’t have to be a body builder, or even a gym goer, to partake, and it saves so much time in the week when you’re busy and making meals for the next day is the last thing you want to do! I know it seems like a gargantuan task, but it’s importance in achieving your goals (however big or small) really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.
The key to getting it right is finding a few staples that are quick and easy to prepare yet packed full of healthy fats, protein and carbohydrates. I have a few staple foods (chicken, vegetables, oats and protein powder) that can be used in many, more adventurous ways that don’t allow me to get bored of my midday meals!
Why meal prep?
Save money; buy going on just one food shop, with a list, per week you are not going to be tempted by things that are on offer that you don’t reallllly want!
Save time; cook all your meals in one fowl swoop and that’s it, you’re done!
Keep your meals clean and nutritious so that you stay on track with ease.
Save mid-week stress; you can just come home and relax!
How do I meal prep?
For this, you simply have to make meals in bulk!
The simplest way, for lunch, is to double up your meal from the night before.
Roast a tray of your favourite veg and then separate in to individual tupperware.
Make a meal and freeze it in portions; curry is a great option for this!
Roast multiple chicken breasts and refrigerate until you need them!
Meal prep ideas:
Overnight oats; there are so many options to find online! I like a simple mix of cinnamon, oats, vanilla protein, milk, berries and a sprinkle of granola!
Pancakes/Waffles; a nice treat in the week! You make these in bulk and refrigerate or freeze and then just get out when you want them! Find my staple pancake recipe here! Instead of the lavish toppings, I serve with yogurt and fruit!
Breakfast cookies and loaves; again, I make these on a Sunday to have on both Monday and Tuesday! So quick and simple to make! Head to the loaf cake section on my blog!
Bro food; roasted chicken breast with steamed veg and spinach. Sometimes I add in a hard boiled egg for extra protein.
Fritattas/egg muffins; mix together any eggs and veg that you fancy, tip in to a muffin tin or baking tray, pour over whisked egg and oven cook until firm to touch!
Chicken, quinoa and veg.
For a vegan option; buddha bowls are great. A mix of roasted veg, lentils and hummus.
Hard boil eggs,
Make energy balls; I love these! Find my favourite recipes here.
Carrot and cucumber sticks dipped in nut butter,
Melon and nuts,
Chirps are great; they are packed full of protein and keep me full for a long time,
Paleo bakes; blondies, brownies, cookies etc.
Mug cakes; a mix of egg whites, protein powder, coconut flour, mashed banana and baking powder. Pop in the microwave for 1 and half minutes and then you’re sorted!
How do I know what to buy/prep?
Make a plan! I get out all my favourite cook books, decide what I want to eat that week, make a list and shop away!
Many people ask me, ‘Don’t you ever want to skip the meal prep and buy something?’, ‘Don’t you ever just crave a nice, big chocolate bar?’, ‘Do you ever get up and think that you don’t want to work out?’ and SO MANY more questions about how I stay on track, but you know what? The answer to all of the above questions is YES! Yes, I do sometimes skip meal prep and buy a ready made salad. Yes, I do crave chocolate and naughty sweet things. Yes, I do wake up and think, nah, I’m setting the alarm an hour later today, and you know what? That’s because I’m human!!
But, If I do skip that workout or eat that chocolate bar, I still make sure that I stay on track and don’t head down the slippery slope of eating the wrong things and exercising less! So, here are a few of my top tips on how to stay on track and keep to your new year’s resolutions!
Set achievable goals; If you set yourself a goal to do something fitness, food or lifestyle related, don’t make it unachievable but, instead make sure that you can take baby-stepS towards meeting it by the end of the year! My goal this year is to shave 3 minutes of off my half marathon PB time. To do so, I’m going to run 3 half marathons this year with the aim of taking a minute off each time. In the meantime, whilst training, I will do HIIT to aid this, alongside long weekend runs in which I can really pick up the pace!
Be consistent and don’t give up; Don’t view a setback as an indication that you need to abandon the whole process. Take a moment, work out what happened and why, and then decide on what you need to do in order to get back on track. ‘All or nothing’ thinking is not the way forward.
Set the same goal as a friend and do it together; ‘sharing is caring’ and ‘double trouble’ are two of my favourite phrases and couldn’t be more apt for this; helping each other out and pushing each other on toward your next step will aid you in succeeding!
Similarly, vocalise your resolution; telling people your plan can help you stick with it, especially if you tell people who will support you. And on that note, surround yourself with people who aren’t likely to sabotage your efforts.
With every mini goal you reach, reward yourself; When you get to where you want to be, celebrate! So often in life we go crashing through and onto the next project or job and fail to recognise our success. Treat yourself to that chocolate bar because balance and celebration never hurt anyone!