Category Archives: protein

1,000 Calorie Meal Plan



I’ve created a few base 1,000 calorie meal plans.  This should be used as a standard plan & then extra calories added. Aiming for a minimum of 1,200 calories tends to be recommended if you’re looking to lose weight. 

Depending on your weightloss goals just add foods to these plans with nutritions extras & lots of fresh fruit & vegetables.

Just remember to balance your eating with fun, motivating exercise. Take those extra few steps to the car or go for a walk at your local park.



Breakfast: 

5 egg whites & 1/4 cup almond milk to create a scramble.
1/2 cup fat free Greek yoghurt
229calories 1g fat 38g protein

Snack: 

1 cup of strawberries 1 banana 
143 calories 3g protein 1g fat 

Lunch:
 
2 cups fruit salad consisting of Apple, Banana, Watermelon & Kiwi
192 calories 1g fat 2g protein

Snack: 

2 Peanut Protein Balls- recipe on my blog
110 calories 6g protein

Dinner:

150g Steamed white fish sprinkled with your favourite fresh herbs & served with two cups of steamed vegetables consisting of Broccoli, Green Beans & Zucchini & a drizzle of olive oil.
231 calories 6g fat 33g protein

Dessert: 

Fat Free Chobani Yoghurt of your choice
143 calories 0g fat 14g protein 


Total: 1048 calories

Add your own twist to the meals listed. Maybe add some lentils or extra vegetables to the dish.


Breakfast: 

1 cup of blueberries, 1 small Apple
4 egg whites scrambled.
261 cals 19g protein 1g fat

Snack: 

1 tub Chobani Greek Yoghurt with 1 tbs sultanas 
176 cals 0 fat 18g protein

Lunch:  

1 serve grilled chicken breast skin off, coated in lemon juice & fresh herbs with 1 cup steamed green vegetables
220 cals 4g fat 26g protein 
 

Snack:

1 Carrot & 1 Celery rib cut into sticks with 30g low fat hommus 
126 cals 3g fat 4g protein
 

Dinner: 

Small baked potato topped with 200g low fat cottage cheese & a small side of garden salad with fat free dressing. 
 288 cals 6g fat 24g protein
 
Total: 1071 calories

Enjoy the food you eat. Don’t restrict yourself to certain food groups, or to the current fad.


Breakfast: 

1/2 a grapefruit, 1 cup strawberries 
105 cals 1 g fat 2g protein
 
Snack:

2 Peanut Protein Balls- recipe on my blog
110 calories 6g protein

Lunch: 

2 cups lettuce, 2 cups rocket, 1 sliced tomato, 420g corn kernels, drizzle of olive oil, topped with 2 egg whites 

Quest Protein Bar 
 
360 cals 13g fat 36g protein
 

Snack: 

Fat Free Chobani Yoghurt of your choice
143 cals 0g fat 14g protein 

Dinner:

1 small salmon fillet marinated in 1 tsp agave & juice of 1/2 a lemon served with a 1cup spinach, 1 cup lettuce & 100g  asparagus mixed into a salad.
 291 cals 14g fat 30g protein
 
 
Total: 1009 calories
 


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Nutrition Station

Have you visited the Nutrition Station at Doncaster Shopping Centre?

If you haven’t get down there & check them out!

The customer service is outstanding & the staff were more than happy to show off their range of products & explain to me their food & drink options. The gentleman working brought out menus of their regular food products- unfortunately their supplier was closed over the Christmas period so there wasn’t any meals to sample, but the variety was huge!

 

Nutrition Station also have a loyalty program that works on a points system, for every dollar spent. Trust me, it will be easy to spend dollars at this place as Nutrition Station cater for literally all your health needs! 

The menu displays a vast variety of basic shakes, smoothies, foods & prepacked meals. 

There’s a decent selection of Vegan Smoothies- I chose the Vegan Vigor- protein, coconut water, raw multi powder, walnuts, chia seeds, cinnamon, berries & banana. The drink was well priced and of decent size.

All calories & protein are listed on each menu item for all sizes which is great of you’re on a macro budget.
There’s some delicious acai bowls & frozen protein yoghurts to chose from too.

The Nutrition Station is young, vibrant & has a fresh feeling about it. The menu is inviting & the staff passionate about what they’re doing. Hopefully this company will pop up at more shopping centres in Melbourne, giving those looking for better, healthier options the chance to indulge in something great tasting & nutritional.

Peanut Protein Bites

These are super easy to make and keep in the fridge for a week or can be frozen for a month.

You should have all the ingredients in the pantry.
1/2 cup natural peanut butter- crunchy is best
1/2 cup drained chick peas
2 tbs Natvia for Baking
100g Sugar Free melted dark chocolate for coating or topping the protein balls

In a food processor pulse the peanut butter, chick peas and Natvia.

They should resemble a crumbly mess!
Take a tablespoon size in the palm of your hand and roll into a bite-sized sphere. Wet hands work best doing this!

Once you have created the proteinballs refrigerate them on a tray lined  with baking paper for about an hour.

When they are firm to touch use the melted  chocolate  to either  coat  the balls, using two forks works well,  otherwise use a small syringe or piping bag  to decorate the tops of the litttle bites.
Each protein ball contains 55 calories and 3g of protein and are sugar free.

iHerb

Everyone is shopping online, for everything! Clothes, shoes, baby goods & foods.

I work in retail & I really should be doing the whole ‘supporting the economy’ but when prices are high for everything we are all trying to save a few bucks.
I adore shopping online for products that cannot be purchased in Australia or if they can be purchased here they are ridiculously priced, even taking into account shipping, the middle man & staff wages.
For health products I shop with iHerb or VitaCost. The latter does tend to take way too long to send to Australia which is why I always recommend iHerb.
Today I received my biggest haul of protein & food bars. These are perfect for before or after workouts but also as a quick meal or snack for busy periods.
See my post on Quest Bars, as today I’m enjoying the moorish Luna Bar.

As mentioned I work in retails, this is our busiest time of the year & does mean there’s sometimes no time for lunch breaks or it’s so under the pump that my calorie burn is high.

Today I’m enjoying a Luna Bar Asa quick snack as it’s a busy day an I need some extra energy. We don’t have a fridge at work so it can be hard to sometimes bring fresh foods and I don’t always want to spend money on food court meals that tend to be highly processed and high in salts and fats.
Luna Bars contain 70% organic ingredients and are high in calcium, folic acid, antioxidants A, C & E and 9 grams of fibre. They’re great as a treat and not to have daily as they do contain 13 grams of sugar. But calorie-wise they sit at about 180 which is almost on bar with a standard museli bar.

Calcium is important for bone growth and strength and also plays a part in regulating blood pressure. Vitamin D aids the aids the calcium absorption. Folic acid helps in cell development & Irons helps the transfer or oxygen to the muscles. 


For more information visit

http://www.lunabar.com

Quest? Over the rest?

And the last thing you want to do is throw that hard work away by eating other nutrition bars or meal replacement bars that are little more than thinly disguised candy.’ 
From the Quest website. 

Yes this is a pretty true statement.
A lot of protein bars are filled with lots of processed sugars & high carb contents.
Quest Bars are high fibre, low carb & contain only a few ingredients. A few many less than most protein bars.
Lo Han Guo is a plant found in China, this is used to add sweetness, as is stevia, sucralose & erythritol. 
The latter proven, to not upset even the most sensitive of stomachs. 
Not all these sweeteners are used in all bars.
Quest uses nut butters for their chewiness which also means even more protein & no trans fat!
Whey isolate delivers protein to your body, helping to
-increased muscle mass
-aid in the loss of body fat
-enhance immune function
– helps absorption of amino acids
Each bar is high in fibre, and aids in digestive health, feelings of fullness & general well-being. 

The purpose of protein is to maintain muscles, fluids & organs in the body. High activity requires more protein or the bars can be used between meals. 
Don’t over do it though. 

Unless you want to gain weight, stick to a protein bar as a snack or after exercise; after all they are filled with extra calories, so are suitable if you wish to bulk up. 

When using for weight loss, enjoy as a snack on a calorie controlled diet & before and/or after exercise.

These bars have become hugely popular in Australia & can currently be purchased from Go Vita or GNC. They are very expensive though, over $3.50 a bar or up to $40 a box. 
I recommend ordering straight from the USA through iherb.com. A box of Quest Bars cost about $26 plus $8 shipping although, trust me, you’ll get your discount on shipping (minimum $60 purchase I believe) once you peruse all their other health products. 

My recommendations are Chocolate Brownie & Apple Pie. 

Zap them in the microwave for even more amazing taste! 

Natural Protein Bites

These all natural Protein Bites are quick & easy to whip up & require no baking.

You will need-
1 can of rinsed chick peas
2 tablespoons agave
4 tablespoons ground cashews
2 tablespoons crushed dark chocolate
2 tablespoons almond milk
Mix everything together & roll into even balls. Coat each one into your choice of- shredded coconut, LSA mix and/or Chia.
Refrigerate until firm.
These stay perfect frozen too & can be left to sit at room temperate before you devour. 
Delicious & nutritious & not filled with whey or powders.
Each bite is 36 calories with on average 5-8 grams of protein.

need to play around with this recipe again as I want to increase the protein content.

This recipe makes 30 protein bites.