Ask Away Blog: A Healthy Meal Plan To Try This Week

A Healthy Meal Plan To Try This Week

Monday, July 19, 2021

 

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Trying to stay fit and healthy throughout the years of our lives can be a challenge. Whether it is going to your local doctors for a checkup, getting regular hearing aid troubleshooting, or trying to exercise more in the morning.

We all know how challenging life can be to juggle, and that’s why we want to help you today by taking one tough decision away from you - what to eat.

Today we have a selection of breakfast, lunch, and dinner options you can try this week that will help you to lose some weight as well as make you feel healthier and happier.

Breakfast

Breakfast is the most important meal of the day, and today we want to demonstrate a few options for you to mix and match this week that will fuel you for the morning and keep your satisfied until you come to a healthy lunch.

Overnight oats

The first of the breakfast options we have is the easiest if you are working, as it can be prepared the night before and taken with you wherever you go. Oats are packed with fibre as well as slow release carbs that will give you some much needed energy for the morning.

Ingredients:

200g rolled oats

150ml almond milk (or milk of your choice)

100g frozen berries

1 tbsp chia seeds

1 tsp cinnamon

1 tbsp honey

Add all of the ingredients to a jar or Tupperware, mix well, and leave overnight. In the morning you can also add toppings such as banana or nuts.

Healthy pancakes

Pancakes are a treat to eat, and you’ll be glad to know that there are healthier options out there for a nutritious start to your day. This batter can be made and stored in the fridge for a few days allowing you to make easy pancakes each day you want them.

Ingredients:

2 large ripe bananas

2 eggs

100g protein powder (vanilla or chocolate)

50g plain flour

150ml milk

Toppings - yogurt, berries, honey, Chia seeds

Mash your bananas, and then add your eggs and beat together.

Add milk, then protein powder and four. You are looking for a fairly thick batter here, so adjust to your needs if too thick or thin.

Heat up a frying pan with some oil and add a ladle full of batter per pancake. Cook until bubbling on top, then flip and cook again.

Top these with your favourite healthy toppings for a great start to the day.

Lunch

These easy lunch ideas will keep you going for the afternoon and provide you with a balanced midday meal.

Steak salad

Steak + salad = good. This salad is super easy and can be prepped for 2-3 days.

Ingredients:

225g rump steak

100g mixed leaves

100g spinach

50g Parmesan

1 tbsp olive oil

1 tbsp red wine vinegar

1 tbsp pesto

½ cucumber

5-6 baby corn sticks

5-6 asparagus spears

Season your steak with salt and pepper and drizzle with olive oil. Add to a steaming hot pan. Cook to your liking.

Mix olive oil, red wine vinegar, and pesto to make a dressing.

Once the first side of your steak is cooked, add chopped asparagus and chopped baby corn.

Remove steak and rest, then slice into thin strips.

Add salad ingredients into a bowl and toss with dressing.


Taco chicken wraps

These chicken wraps will only take 15 minutes to make and can be packed in your lunch or prepared and served hot at home.

Ingredients:

2 large chicken breasts, sliced thinly

2 tbsp taco seasoning

Olive oil

Salt and pepper

1 large avocado

1 lime, juiced

2 tbsp jalapeño slices

½ bunch coriander

½ beef tomato

Sour cream

4 Wholemeal wraps

Marinate the chicken in taco seasoning and olive oil for at least 1 hour or overnight.

Pan fry chicken for 8-10 minutes.

In a small bowl, mash your avocado and add chopped coriander, lime juice, and salt.

In another bowl, combine chopped tomato and jalapeño slices along with some jalapeño vinegar.

To assemble - spread guacamole on the wrap, followed by some chicken, salsa, and a dollop of sour cream. Wrap up and either serve hot or cold.


Dinner

Salmon, rice, and vegetables

Sometimes you just need something simple, and this meal idea can be prepped for up to 4 days in advance.

Ingredients:

4 salmon fillets

Salt and pepper

250g wholegrain rice

400ml low sodium vegetable stock

2 heads broccoli

2 carrots

Zest of 1 lemon

Balsamic glaze

Chop up broccoli into florets and chop carrot into slices. Bake at 200C for 40 minutes.

Season your salmon with salt and pepper and bake for 20 minutes at 200C.

In a saucepan, add your rice, vegetable stock, and lemon zest and simmer until fluffy.

Portion your meals up into 4 and drizzle with balsamic vinegar.


Chicken stir fry

Chicken stir fry is a super easy midweek meal and this one will only take 20 minutes to make.

Ingredients:

1 chicken breast

100g medium noodles

2 tbsp dark soy sauce

1 tsp Chinese five spice

1 tsp honey

1 tsp ginger paste

1 tsp garlic paste

1 tbsp sesame oil

1 tsp rice wine vinegar

200g beansprouts

100g mange tout


Cut your chicken into thin strips. Season with salt, pepper, and Chinese rice spice and fry.

Add ginger and garlic paste, and then the other wet ingredients. Simmer for a few minutes.

Add vegetables and stir fry for a few minutes.

Cook noodles, and add them to the pan.

Serve with a garnish of spring onion and sesame seeds.


Slow cooked beef and vegetables

This slow cooked beef is ideal for a Friday evening and can be served with roasted vegetables.

Ingredients:

500g diced beef

1 tbsp flour

Salt and pepper

1 tin chopped tomatoes

1 beef stock cube

400ml water

2 tsp mixed herbs

400g chantenay carrots

1 head broccoli

Brown your beef in a dry pan with flour, salt and pepper.

Add all ingredients to the slow cooker. Cook for 8 hours. Adjust thickness of the sauce by using cornflour.

Serve with steamed chantenay carrots and broccoli.


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1 comment:

  1. Thanks for sharing this meals idea.

    http://www.amysfashionblog.com/blog-home

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