Category Archives: weightloss

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
 


28 Day Break Thru- FINALE

I’ve really enjoyed my journey along Fernwood Fitness’ 28 Day Break Thru.

As mentioned in my previous blog post, this programme is designed with a healthy eating & workout plan.
The plan I followed was Vegetarian Pear Shaped. All my meals & workouts were set out for me & each week a video was available for me to watch, talking about everything from lifestyle changes to fad dieting.
The Fernwood Angels; Susan (for mindset), Genevieve (for exercise) and Tracey (for nutrition) are motivating, thorough & dish the dirt on changing your mindset to reach & achieve your goals.
The food plans are easy to follow, each week a shopping list is emailed. Purchase the goods & create your breakfasts, lunches & dinners. There’s a great range of snacks too. All foods are easy to find & there’s nothing I couldn’t locate in my local supermarket. 
The meals take no time to create & most dinners are also eaten for lunch the next day too. If you have a family to feed then double or triple the recipes & serve them up to partners & kids. There was nothing my four year old turned his nose up at & it meant no separate cooking for me.
My goal was to up my fitness & also lose the five kilos is gained since moving back into the family home. Four days before the completion of the 28 Day Break Thru I weighed in at my goal! 
There’s a huge support network involved with the plan, online & in club.
I enjoyed the social networking via the website & also via Facebook & Instagram. 
If you need to lose weight, create a routine or just increase your fitness then please, give the Fernwood Fitness 28 Day Break Thru a go.
The programme is not a chore, it’s a lifestyle change. It’s easy to follow, foods/meals/exercises are interchangeable & you don’t need to be a Fernwood Member.

A huge thank you to Fernwood Fitness & the Fernwood Angels. I’m overjoyed at my results & plan to keep up the new exercise routines & continue enjoying the yummy recipes!

Please vote for my blog by following this link: 

Fernwood 28 Day BreakThru

Today I began the Fernwood Fitness 28 Day Breakthru! The plan runs over 28 days and includes meal and exercise plans. 

I spent yesterday at Caribbean Gardens stocking up on my fruit and vegetables and then headed over to Woolworths for the rest. I was emailed a well thought out shopping list with plenty of fruits and vegetables plus my favourites- almond milk & tofu. 
I’m following the Pear Shape Vegetarian plan. There’s a variety of meal plans to chose from depending on your body type- Ruler, Apple & Pear. It’s ideal to speak to your medical advisor if you need to change anything due to intolerances or food choices such as veganism.
Day One began with a fat free natural yoghurt with mixed seeds followed by snacks of an orange and almonds.

Head over to my Instagram- Halfway2Healthy to see my struggle with the today’s exercise- a jog/run on the treadmill for 50 minutes!

I worked out twice at the gym today, a session in the morning & then one in the evening. If I’m going to do this, then I’m going to give it my all!!
My filling lunch- egg white & salad wholemeal wrap
Preparing kidney & soy beans for dinner tonight, paired with brown rice & mixed green vegetables.
Already I’ve been connecting with other participants online & the support & motivation is overwhelming. It’s great to be able to log into my Breakthru account & read all the well wishes & messages.
I will talk more about the 28 Day BreakThru, the Fernwood Angels & my progress in upcoming entries.
DAY 3 & 4 of Fernwood’s 
28 Day Breakthru- UPDATE

So far so good- a loss of one whole kilo after day two…pretty happy!
The workouts have been great and I’ve been able to learn a few more exercises.
I wasn’t able to take a Pump Class as advised on Day 3 so I did a 50 minute treadmill workout and also used some weights.
The online support has been incredible and I’ve been able to continually connect with others, share photos & motivational quotes. I’m following the meal plans to a tee, and the foods are filling and enjoyable. 
Day 4 started with a yoghurt, seed & nut mix which, although small, really have me the energy for my gym workout!
I’ve told a couple of the Fernwood employees that I’m on the programme and they have been supportive and encouraging!
Here’s to a fantastic rest of the week.
New blog post to come soon.



Fernwood Fitness

Last month I was lucky enough to WIN a three month membership to Fernwood Fitness thanks to Natvia Natural Sweetener & Fernwood Fitness.

A gorgeous pack of Natvia goodies & a gift certificate from Fernwood arrived in the mail & so I headed to my local gym to redeem. 
I’ve never attended a Fernwood before, and have always wanted to, so I was very excited.  Fernwood has always sounded like the perfect place to workout & I hear they spoil their members. And they do, I mean, they even have candles in the change rooms; peaceful ambience, provide hair dryers & straighteners and I get offered a hot towel while exercising!
This place is almost like an indoor paradise for ladies.  Breakfast is even provided in the morning, one of the selections is Chobani- and I love Chobani!
Everything at Fernwood is neat & clean.
There’s even a crèche for the kiddies, ironing boards, deodorant, hair spray & q tips.
Fernwood offer tons of classes too, including yoga, belly dancing, body step, body balance, pump & aerobics.
The staff are just gorgeous. Very helpful & welcoming & often ask how training is going. 

There’s a generous variety of work out equipment & a complementary assessment is provided along with a personal & group training session.
I’m looking forward to my Food Coach session too, which involves meal plans & suggestions for any weight related issues.
A friend of mine luckily attends Fernwood so I have a gym-buddy, which is great!
Some of the things I’m loving most so far is that Fernwood is not jam packed with people, the music isn’t ridiculously loud & the other gym goers are considerate.
There’s an informative Fernwood magazine too, it’s got the usual advertisements but it’s not full of page after page of items for me to buy & the articles and write ups are interesting and actually worth reading.
It’s been a good excuse to stock up on some gym-wear too as I don’t own much  in the way of work out clothes. I think Fernwood should start selling their own tees and singlets too.

LiveAShore- available online 
Bought the coolest Asics runners from Sportsco too. Loving the comfort & support when I run on the treadmill… lol when I run…I mean walk very fast.
Fernwood Fitness is definitely an excellent choice of gym for Women- sorry boys- and I’d highly recommend visiting your local club & giving it a go.
I’m hoping to get the chance to participate in the new Fernwood Angels programme which is tackling fitness & weightloss from all different angles over a 28 day process. Guys- you can join in on this too- it’s all online! 
For any more information on Fernwood visit them in person or
fernwoodfitness.com.au
Or search Fernwood Fitness on Facebook & Instagram

Again a huge thank you to Natvia Natural Sweetener & Fernwood Fitness for my awesome prize!

 

Apple Crumble Muffins

I wanted to come up with a not overly sweet breakfast muffin using apples as I had an abundance of them!

These Apple Crumble Muffins are low calorie, light & quick to create & bake.
You will need:
125g wholemeal sr flour
1 banana, mashed
1 tbsp coconut oil, melted
Pinch of salt
Cinnamon Stick
2 peeled & sliced apples
1/4 cup water
100ml Almond Breeze Unsweetened Vanilla Almond Milk
Handful of quick oats
6 sticks of Natvia or sweetener of your choice
Pre-heat oven to 180 degrees.

In a saucepan on a medium heat stir water, sliced apples & cinnamon stick & cook until tender.

In a separate bowl add flour, salt, mashed banana, coconut oil, 3 of the Natvia sachets and almond milk. 

Once well combined add the cooked apples, remembering to remove the cinnamon stick and mix lightly.

Place a heaped tablespoon into each patty pan, you should yield 12 out of this recipe.

Sprinkle some of the oats on top of each muffin with more Natvia. Bake for 20 minutes or until ‘crumble’ has browned well.
These contain 1.5g of fat, 2.3g of fibre & 5g of sugar each. 77 calories per muffin.

Kilojoules & Calories

I’ve had a busy week so not much blogging! I did get the chance to create a Facebook Page for my foods so please search Halfway To Healthy on Facebook to find me! Please Like and Share. 

I’d love to have some feedback too!
Coffee Club

Enjoyed a late night snack & soy chai latte with a friend a couple of nights ago in Wantirna South. The Coffee Club have a decent menu (pricey), and list the kilojoules (kjs) on their menu. It’s a great help if you’re counting or restricting intake. 
Kilojoules (metric equivalent to calories) & calories are a measurement of energy, if you’re looking to lose weight, counting them can be a huge help. Burn more calories than what you’re intaking. Simple, right? Not always.
Some meals can be in excess of 500 calories, if you’re looking to slim down it’s recommended that you stick between 1,200 & 1,500 calories per day, depending on your needs. Figuring out the caloric value of your foods prior to eating can allow you to make better food choices, and help to stay within your limits.
I decided upon a Walnut, Beetroot & Feta Salad with snow peas & spinach. Delicious, light & a perfect low calorie choice. It was better than nachos, fries or a burger. Assessing what’s actually in the meal, what benefit you’re getting from the food & how you’re going to feel after, tends to make choices that bit easier.
To convert kilojoules into calories (it’s much easier to work with smaller numbers) divide the kilojoules by 4.2. 
This will give you the calorie value of a kilojoule listing.
The above salad set me back 262 calories or 1,100 kilojoules. 
It’s always a good idea to view the menu of the place you’re planning on eating at before visiting. This way you can get an idea of the variety of their foods and find out if they cater for any dietary needs. 
Using apps such as My Fitness Pal can also come in handy when menus don’t contain calorie counts & can be used to gauge your consumption, and keep your fats, carbs and proteins in check.
The app also keeps record of your exercise too, this way you can actually see in real time how you’re tracking for the day & keep tabs on your weightloss.
My Fitness Pal is free on your App Store.