11 CHOCO PEANUT SMOOTHIE Blend together the following: 1 frozen banana ¼ cup low-fat milk or unsweetened almond milk 1 (150g) container nonfat plain Greek yoghurt 1 tbsp natural peanut butter 1 tbsp unsweetened cocoa powder 2 tsp agave or other sweetener of choice Calories: 387, Protein: 25g, Carbs: 53g, Fat: 10g 12 PROTEIN POWER 1 (150g) container non-fat vanilla Greek yoghurt 1 cup seedless grapes 2 tbsp chopped unsalted dry-roasted almonds or pistachios
13 BREAKFAST PIZZA Toast 1 whole-wheat English muin in a toaster oven, topping each half with 2 tbsp low-sodium tomato sauce, ¼ cup shredded part-skim mozzarella cheese, and 1 sliced button mushroom. Cook at 180°C for 5 to 7 minutes, or until cheese melts. Serve with ½ grapefruit or 2 clementines. Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: 407, Protein: 26g, Carbs: 50g, Fat: 13g 14 ENGLISH MUFFIN AND MORE
Serve with 1 egg and 2 egg whites scrambled in 2 tsp unrefined coconut oil.
1 whole-wheat English muffin topped with 2 tbsp natural peanut butter ½ cup low-fat cottage cheese 1 cup sliced strawberries or blueberries
Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup
Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup
Calories: 466, Protein: 33g, Carbs: 40g, Fat: 20g
Calories: 500, Protein: 30g, Carbs: 57g, Fat: 19g
TOP CLEAN-EATING DOS AND DON’TS Everybody says they eat clean, but you’d be surprised at what passes for a clean diet. Here’s how to stay on track. DO make time to prep ingredients in advance. Once a week, cook proteins like chicken and beef. Spend about 10 to 15 minutes prepping vegetables either at night or in the morning before heading out (not too far in advance or they can lose nutrition and wilt). DO make a shopping list organised according to the flow of the supermarket. Most stores start with produce, so begin your list there and continue with the types of foods you encounter as you walk through the aisles. This will make your trip more eicient. DON’T forget to measure ingredients so you don’t end up with large portions. Even an extra tablespoon or two of salad dressing or oil can add up to hundreds of extra calories. It’s fine to make extra if you’re saving half for later- just don’t overdo it. DON’T forgo cooking and end up speed-dialling pizza or Chinese food delivery. If you go out for a quick bite,
homemade) Sauté ¼ sliced bell pepper, ½ sliced plum tomato, 2 sliced mushrooms in 1 tbsp olive oil Side: 1 cup seedless grapes Calories: 512, Protein: 15g, Carbs: 51g, Fat: 30g
1 GREEK SALAD 3 cups shredded romaine lettuce 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots 1 hard-boiled egg, sliced ¼ cup feta cheese 2 tbsp balsamic vinaigrette (preferably homemade) 8 whole strawberries dipped in 2 tbsp whole-milk ricotta
8 8 | M &F H ERS | JA N /F EB 201 8
cheese, drizzled with 2 tsp agave or other sweetener Calories: 478, Protein: 19g, Carbs: 36g, Fat: 29g 2 MEDITERRANEAN WRAP 1 (20cm) whole-wheat tortilla 2 tbsp hummus 1 slice (20g) low-fat cheese (like Swiss or cheddar) 1 tbsp balsamic vinaigrette (preferably
plan it in advance at a restaurant that ofers healthy fare.
3 GRILLED CHEESE AND SALAD Grilled cheese with: 2 slices thin 100% whole-wheat bread 2 slices (40g) low-fat cheese (like Swiss or cheddar) 2 slices tomato 1 tbsp pesto sauce 1½ cups tomato soup (made without cream) Side salad with: 1½ cups shredded romaine lettuce 2 button mushrooms, sliced ¼ cup shredded carrots ¼ cucumber, sliced 1 tbsp balsamic vinaigrette (preferably homemade) Calories: 499, Protein: 24g, Carbs: 64g, Fat: 18g
DO hydrate on water and low-calorie drinks throughout the day. Aim for about 8 to 10 cups per day. (Remember fruits and vegetables do count toward your daily fluids.) DON’T choose sweet treats just because they are labelled “organic” or “GMO-free”- they are still junk food! If you choose to indulge, build it into your diet and plan for a reasonable portion. (Check the serving size before eating.) DO get right back on the diet if you fall of the wagon. Everyone eats more than they should every so often. However, you need to brush it of, focus, and stay motivated to continue. DON’T avoid carbs entirely- you need them to help provide energy for workouts. Just choose the right ones. Have a pre-workout snack about 20 to 90 minutes before exercise, with carb-rich oferings such as ½ cup oatmeal with low-fat milk, 1 brown rice cake topped with 1 tbsp hummus, or ½ peanut butter and banana sandwich.
4 HEARTY SALAD Green salad topped with beans: 3 cups shredded romaine lettuce 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots ½ cup cooked beans (if canned, then no salt added) ¼ cup shredded part-skim mozzarella ¼ avocado, sliced 2 tbsp honey-lime vinaigrette or balsamic vinaigrette (preferably homemade) 1 orange or 2 clementines Calories: 500, Protein: 17g, Carbs: 54g, Fat: 25g