This or That

No. 1 Protein Oats

Skipping breakfast has gained a lot of popularity through ‘intermittent fasting’, although research has shown that consuming a high-protein breakfast has beneficial effects on the body’s hormones and neural signalling that controls energy intake regulation. Having breakfast increases overall daily fullness, with high-protein increasing this even further, high-protein breakfasts also reduces ghrelin, the hormone that triggers hunger, and reduces evening snacking (Leidy et al., 2013).

This breakfast is 384 calories, with the following macronutrients:

• Protein: 35 grams
• Carbohydrates: 34.8 grams
• Fat: 10.9 grams

Ingredients:

• 40 grams quick oats
• 40 grams Nitrotech Whey Protein Triple Choc
• 8 grams peanut butter
• 40 grams strawberries
• 25 grams blueberries

How to make:

1. Put oats into a bowl and fill with water until it covers the surface, then microwave for 1min 30secs
2. In another bowel, mix protein powder with a bit of water until a paste-like consistency
3. Combine protein powder with oats once microwaved
4. Measure out peanut butter, and melt in the microwave for 30secs
5. Add toppings and you’re good to go!

No. 2 Breakfast Omelette

This one’s been my current go-to for breakfast when I have the time to make it. It’s a great alternative for people that don’t like using protein powders, and would rather a natural alternative.

This meal is 446 calories, with:

• 34.8 grams protein
• 36.9 grams carbohydrates
• 20.5 grams fat

Ingredients:

• 2 x eggs
• 25 grams smoked ham
• 25 grams low fat cottage cheese
• 1/4 cup egg whites
• Spinach
• Red onion
• Tomato
• Tabasco sweet and spicy sauce
• Multigrain bread
• Butter
• Avocado
• Extra virgin olive oil spray
• Watermelon

To make:

1. Lightly spray pan with olive oil and begin to heat on low
2. Combine eggs, ham, spinach, onion, cottage cheese and tomato into a bowl
3. Poor over pan and fold in half once it has begun to cook through
4. Spread butter & avo on toast and plate up with your fruit of choice!

No. 3 Mediterranean Salad Bowl

This lunch comes to 462 calories, with:

• 33.6 grams protein
• 29.2 grams carbohydrates
• 23 grams fat

Ingredients:

• Bag of leafy salad mix
• Red capsicum
• 1 x lebanese cucumber
• Baby tomatoes
• 1 can of red kidney beans
• Broccolini
• Extra virgin olive oil
• Bag of microwavable brown rice and chia seeds
• 650 grams peri peri chicken breast
• Nando’s perinaise

To make:

1. Cut up all vegetables and divide across 4 containers
2. Cover broccolini with virgin olive oil, salt/pepper, paprika, chilli flakes, garlic powder, etc and air fry for 4-5 mins at 180ºC
3. Cook chicken at 180ºC for 12-14 mins
4. Microwave rice
5. Shred chicken and divvy across containers and top with sauce

No. 4 Beef Burrito Bowl

Quick and easy lunch or dinner with only 500 calories and:

Ingredients:

• 180 grams extra lean beef mince
• Old El Paso taco spice mix
• 150 grams steak cut chips
• Spinach
• Capsicum
• European style cucumbers
• Baby tomatoes
• Burger pickles
• 1 tbsp sour cream
• 1/4 Avocado
• Lemon juice
• 1 tsp minced garlic
• 12g Nando’s perinaise

To make:

1. Prepare mince as per spice mix instructions
2. Air fry/oven cook fries as per packet instructions
3. Combine sour cream, avocado, minced garlic and a dash of lemon juice
4. Combine cut up vegetables, mince, chips and avo spread into bowl and top with some Nandos perinaise!