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Originally Posted by Emma-Leigh
Depends on how much food you need.....
 But some meal suggestions (adjust to what you need in a meal): Oats and fruit 1 cup oats 0.5 oz chopped walnuts 0.5 chopped banana 0.5 chopped apple 0.5 cups FF SF yoghurt 0.75 cups 1% cottage cheese 0.5 cups skim milk Omlette and toast 1 whole eggs 4 egg whites 3 oz canned pink salmon frozen spinach (thawed and drained) mushroom onion In a bowl combine the eggs, salmon and spinach. Add some black pepper and a squeeze of lime juice and a little water. Chop onion and dry fry in a skillet until soft. Add the mushrooms and cook a little longer till mushrooms start to sautee. Lower heat and add the egg mix. Flip when needed. Serve with 2 slices of toasted sprouted grain bread. Shakes: Banana 1 cup skim milk 1 banana 1 tbs PB 1 scoop whey 1 cup oats Or: Cottage cheese: 2 cups milk 2 tbs PB 1 cup oats 0.5 cups cottage cheese Stir Fries Brown rice Stir Fry Cook up a whole heap of brown rice and keep it in the fridge When you want a meal stir-fry brown rice in a hot wok with 1 cup vegetables, lemon juice, salt-reduced soy and crushed garlic. Open a can of tuna and add/ Or chop through some pre-cooked chicken breast. Add egg/s if you want as well as well. Wholegrain pasta and tuna Cook up a whole heap of wholegrain pasta and keep in the fridge. When you want a meal take serve, add some vegetables and a can of tuna and re-heat in the microwave. Top with some cottage cheese and avocado. You can do the same but add chicken/chopped hardboiled egg etc as well. Jacket Sweet Potato Poke some holes in a sweet tato and put it in the microwave to cook. Chop it into quaters and add some mushroom, tomato, spinach, black pepper and tuna/chicken (+/- a little tomato pasta sauce) then re-heat slightly. Top with some cottage cheese and avocado. |