Category Archives: weight loss

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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Pressed Juices, Melbourne

There’s something about being in the City that makes me feel uptight, rushed and under the pump.  It puts me the mindset that I needed to get to my destination and that I needed to arrive there quickly. 

Amongst all the busy city traffic and the workers marching around like soldiers, a place like Pressed Juices exists. 

We are constantly surrounded by the usual busy, on the go meals and drinks, grab and go breakfasts and premade everything, finding something so simple, unrefined and un-processed, is like finding that little bit of nature in the midst of our concrete jungle.

Cold Pressed Juices rather than standard blended or juiced, helps to retain all the nutrition of the fruits and vegetables, the foods are literally pressed to extract the juices. 

All the Pressed Juice combinations should be consumed within 24 hours of opening due to the lack of preservatives. Just like a piece of fruit or vegetable, the drinks have a limited used by, making these juices the closest to eating the real thing, without having to consume a whole two kilos of kale. 

The Pressed Juices deliver highly concerntrated nutritional benefits in a delicious, quick and energising drink.
The customer service at Pressed Juices was sensational. A lovely team member, Kristy, explained all the combinations to me, made suggestions and took the time to give me a pleasent experience at Pressed Juices.  There are samples available & Kristy even let me keep my purchases in the fridge until I’d finished my City run around!
There were plenty of different combinations- 
green juices, smoothies, mylks, antioxidants and zests- just to name a few. 
I chose four Pressed Juices-
Spiced Almond Mylk
Filtered water                                                       
Almonds
Dates
Cardamom                                                   
Cinnamon
Nutmeg
Vanilla bean
Sea salt

Smooth Energy
Avocado
Banana
Coconut water
Cucumber
Kale
Lime
Mesclun
Pineapple

Smooth Vitality
Banana
Blueberry
Chia
Coconut water
Mesclun
Mint
Raspberry
Strawberry

Smooth Nourish
Filtered water
Blackberry
Almonds
Dates
Almond meal
Acai
Cinnamon
Vanilla bean
Sea salt
Definitely head to one of the Pressed Juices stores. Everything about these cute bottles is delicious and you can literally taste all the goodness in every sip. Thanks for a wonderful experience!  
Like them on Facebook- Pressed Juices
Instagram- pressedjuices

Beetroot Relish

I had discovered Beetroot Relish a few months ago & was embracing it with foods as much as I could…

But alas, the jar now runs empty..
Time to create my own.

Ingredients-
2 large beetroots, peeled & grated
1 Granny Smith apple, peeled & grated
1 cup red wine vinegar
1 small onion diced
3/4 cup Natvia for Baking
1 tsp cumin seeds
Salt & pepper

In a large saucepan cook down the beetroot, apple, onion, cumin seeds & vinegar until soft & cooked through. This should take about 15-20 minutes on a medium heat.

Mix in the Natvia until dissolved & then add the salt & pepper to taste.

Cook for another 15 minutes until much of the liquid has evaporated. You will be left with a thick mixture with pungent beetroot scents.

Leave to cool and then transfer to a container or sterilised jar and refrigerate.
Enjoy warned or cold with salad, bread, crackers or tossed through pasta. 
Total recipe calories- 180

Gluten Free Banana Bread

My sister asked me to make her some gluten free savoury bread but I ended up making her banana bread instead. Oops. I enjoyed making this as it was quick, simple & tastes great!
You Will Need:
1.5 cups gluten free self raising flour
2 tsp Natvia for Baking
2 eggs
1 tsp cinnamon
2 tbsp Almond Breeze Almond Milk
2 tbsp puréed raspberries
2 over ripe bananas
1 tsp coconut oil
4 tbsp vanilla yoghurt

Whisk the bananas & puréed raspberries with an electric beater.
Add the eggs, coconut oil & almond milk. Continue beating.

Add the Natvia, cinnamon & flour and mix with a wooden spoon.
Finally mix in the yoghurt.

Line a loaf tin with baking paper and spoon in the mixture. 
Top with a sprinkle of cinnamon. 

Bake in a pre heated oven at 180 degrees for 40 minutes.

Allow to cool before turning onto a wire rack to completely cool.
Serve with jam and butter or toast for breakfast. 
12 serves.
59 calories per serve
0.9g of fat
11g carbs 

Chocolate Chip Cookies

These little devils are super sweet and very moist.  Perfect for those with a sweet tooth that are watching their calories but aren’t too concerned about a naughty treat every now and then.

You Will Need-

1 1/2 cups wholemeal flour
1 cup Natvia for Baking
1/4 cup Natvia Drinking Chocolate
1/2 cup dairy free chocolate chips
4 eggs/*egg replacer
120g softened Nuttlex
1 tbsp. bi carb soda

Combine the flour and bi carb in a bowl.  In a separate bowl whisk the butter, both Natvia’s, and eggs.
Once mixed slowly add the flour mix and then stir in the chocolate chips.

Spoon small piles of the mix onto lined baking pans and bake in a pre heated oven at 180 degrees for 10 minutes.
You can flatten out the cookies with a fork before baking depending on how much you would like the cookies to spread.

You will find the cookies will bake almost like mini cakes with fudgy centres.

One cooked leave on a wire rack to cool and harden.

These are super yummy and very sweet.  Perfect with ice cream or dipped in a warm drink.

This recipes makes 20 cookies.

Each cookie contains 63 calories, 4g fat, 3.8g carbs & 1.9g protein

*Using egg replacer makes these cookies vegan.

Meringue Cookies

I had a request from the parentals to bake some cookies as they like to have something sweet with their coffee in the evening.
I brainstormed a couple of healthier versions of cookies- one a simple Meringue Cookie and one a Traditional Chocolate Chip Cookie.

You Will Need-

1/2 cup Natvia Baking Sugar
1/2 Cup Almond Meal
1 Tbsp Natvia Sugar Free Chocolate Powder
4 Egg Whites
1 tsp cream of tarter
Vanilla Essence

Whisk the egg whites until light and fluffy and then whisk in the vanilla, cream of tarter and chocolate powder.
Add  bit by bit, while whisking, the Natvia sugar.

Once combined add the almond meal and fold into the mixture.

Dollop the mix in cookie size mounds onto a lined baking tray and place in a preheated oven at 150 degrees.
Bake for 30 minutes.  Then reduce to 100 degrees and bake for a further 30 minutes.

Once cooled for fifteen minutes in the open oven transfer to a wire rack to cool.

These are delicately tasting cookies, that are low in fat and sugar and great for a sweet fix without the heavy feel for a cookie.

This recipe yields 12 cookies depending on the size you create at 25 calories and 1.6 grams of fat each.

Berry & Coconut Slice

Delicious & Sugar Free using Natvia Strawberry Drinking Mix. 

You will need:
Base:
1/2 cup Vitarium Sugar Free Strawberry drinking mix
1 cup whole meal flour
1 1/2 cups mixed berries
80g Nuttlex or butter
Topping:
1/4 cup Vitarium Sugar Free Strawberry drinking mix 
1 1/2 cups shredded coconut
2 eggs
To create the base pre heat the oven to 180 degrees. In a bowl mix the flour (I used wholemeal) & Strawberry Vitarium.

Zap the berries in the microwave so you can mash them with a fork easily, and add to the dry ingredients with the butter, melted.
Once combined spread evenly in a lined slice pan and bake for 15 minutes.
While the base is cooking create the topping. 
In a separate bowl mix the two eggs, coconut & extra Strawberry Vitarium. I added a dash of vanilla too.
Once the base has cooked and feels spongey to the touch, slowly spread the coconut topping over the base.
Bake again for 20 minutes or until golden. Allow to cool in the tin for 10 minutes & then gently place onto a wire rack. 
Once thoroughly cooled, slice & enjoy! 

Makes 18 serves
62 calories
3.4 grams fat
6 grams carbs