The #Basics are just that because they’re quick and easy go to meals. Fajita bowls are one of my staples.
🥄 pan fry thinly sliced beef sirloin with fajita seasoning
🥄 cook a batch of brown rice
🥄 pan fry sliced onions, red peppers and green peppers
🥄 grate some cheese
🥄 spice it up with some extras: Greek yogourt, salsa, green onion, cilantro, whatever you like!
If you want to meal prep these fajita bowls, freeze everything except the the cheese and your extras in meal sized portions.
Enjoy! 😋
Protein Crepes
These super healthy crepes are a perfect fit for your eating plan! I’ve got you covered today with Protein Crepes! Woohoo! Happy Friday, Friends!
🥄 Mix 1/2c egg whites with 1 scoop vanilla protein powder
🥄 Spray a frying pan with non-stick cooking spray and then pour your crepe batter in. Once the crepe is all bubbly, flip and cook on the other side.
🥄 Fill your crepe with your favourite fruit
🥄 Top with a few mini chocolate chips
🥄 Drizzle with your favourite nut butter
Enjoy! 😋
Turkey and Brie Sandwich
Let’s talk turkey! At Christmas time I bought and extra turkey breast and stashed it in my freezer. This weekend I broke it out and cooked it in my pressure cooker (from frozen 🤩) to keep the turkey juicy and delicious! This would also be yummy with roasted chicken!
This week I’m going to be enjoying these turkey and Brie sandwiches for dinner a few nights.
I felt like this sammie needed something for some extra zing, so I made some homemade raspberry chia jam to spread on the toasted buns.
To make your own raspberry chia jam:
🥄 1 c frozen raspberries
🥄 2 tbsp chia seeds
🥄 1/3c water
Simmer over medium/low heat until the chia seeds have expanded and the mixture has thickened. Chill to thicken even further.
French Toast and Rainforest Butter
French Toast is my favourite! But I hate to eat the same thing again and again and again. So I like to put different spins on my French Toast to keep things fresh!
This time I drizzled my French Toast in rainforest butter (mixed Brazil and Macadamia nut butter) and maple syrup.
A side of turkey bacon and this is the perfect meal! 😋
Prosciutto and Blue Cheese Pizza
You know how they say 9/10 people love bacon and the 10th person is a liar? I’m pretty sure the same goes for pizza.
So, today I’m bringing you prosciutto and blue cheese pizza on a protein crust! You’re mouth is going to be doing a happy dance. I promise!
To make the crust:
🥄 1 scoop unflavoured protein power – @hardmagnum is perfect for this
🥄 1/2c egg whites
🥄 1 tsp Italian blend herbs
Mix the crust ingredients together well – I used my immersion blender to make sure everything was well mixed. Pan fry the batter like a pancake in a medium sized frying pan, flipping once the first side is cooked through. Make sure to cook the crust well.
Once cooked, move your crust to a cookie sheet and top with pizza sauce (get it nice and close to the edges). Top that with a few pieces of prosciutto and some crumbled blue cheese. Pop into your oven and bake at 350F for about 5 minutes – just long enough to get your cheese nice and melted.
Enjoy! 👏🏻👏🏻👏🏻
Asian-style Pork Stir Fry
Oodles of Zoodles! While I don’t use my spiralizer every day, when I do use it I’m always glad that I did. It’s the perfect tool for turning zucchini into something that passes shockingly well for noodles. It’s a great way to bump up the volume of your meal without adding all kinds of calories.
Tell me friends, do you have a spiralizer? Do you use it? Or does it just collect dust?
For my lunches this week, I made an Asian-style pork stir fry. To make 4 servings:
🥄 2 pork tenderloins, trimmed of visible fat and thinly sliced
🥄 2 tbsp dark soy sauce
🥄 2 tbsp oyster sauce
🥄 2 tbsp light soy sauce
🥄 2 heads broccoli or broccolini washed and chopped
🥄 4 medium zucchinis, spiralized
🥄 100g rice noodles
Add the sauces to a large frying pan and then add the pork. Stir fry over medium heat. Once the pork is cooked through, remove the pork but leave the sauce. Set the pork aside.
Next add the broccoli/broccolini and stir fry until cooked through. Set aside.
Add the spiralized zucchini and briefly stir fry, turning regularly and remove from the pan once they begin to soften.
In a separate pot, cook the rice noodles per the package directions.
Mix together the pork, noodles, zucchini noodles and broccoli. Top with the remaining sauce. (If you would like thicker sauce, you can add a bit of cornstarch to the pan with the sauce and to cook gently for a few minutes.) Divide into 4 portions and enjoy.
Sweet Potato Brownies
Don’t let your goals stand between you and dessert! Instead, make these brownies and let your dessert help you reach your goals!
To make a 9 x 13 tray of brownies mix together:
🥄 900 grams cooked mashed sweet potato (cooled)
🥄 2 eggs
🥄 5 scoops chocolate protein powder
🥄 1/4 cup cacao powder
🥄 2 tsp baking powder
🥄 1 tsp vanilla
🥄 1/3 cup almond milk
Pour into the pan and bake at 350F for about 35 minutes.
Brown Rice and Tuna Stack
Brown rice & tuna stack coming at ya this morning! This meal is quick and easy!
🥄 100g cooked brown rice
🥄 175g tuna steak
🥄 avocado
🥄toppers as you like – I used siracha, but soy sauce, pickled ginger and wasabi would be delicious too!
I cooked my tuna using my sous vide cooker to get it cooked through to a food-safe temperature without cooking it too much (110F for 2h). You can also grill your tuna, or if you’re lucky you might be able to get your hands on sushi grade tuna. Cube the tuna into bite sized pieces once cooked.
Stack the tuna on top of your brown rice and then top with the avocado.
Top as you wish and enjoy. Super tasty and much less work than rolling your own sushi!
Spicy Kale Chips
Homemade siracha kale chips for the spicy and crunchy win! These are super easy and make a great snack.
🥄 1 small head kale, de-stemmed, washed and dried well
🥄 2 tsp olive oil
🥄 1 tsp siracha
Preheat your oven to 200F.
Chop the kale into generous pieces – maybe double what you’d think of as bite size (they’ll shrink in the oven).
Once cut, put the kale into a mixing bowl and massage the olive oil and siracha into the kale well – spend a couple minutes doing this.
Spread the kale onto 3 parchment paper lined cookie sheets (don’t crowd the kale). Pop the cookie sheets into the oven for about an hour. Once the kale is crispy, remove from oven and allow to cool.
Specialty Ham & Cheese Sandwich
Don’t believe for a second that eating healthily means missing out on your favourite things!
This morning I’m throwing it back to one of my university favourites @queenscogro ham, apple and cheddar sammie circa 2002 (don’t judge!)
To keep it healthy this is what I did:
✅ lots of lean Black Forest ham (go team protein)
✅ old cheddar cheese (for sharing flavour)
✅ Granny Smith Apple (crunchy and zippy!)
✅ toasted cinnamon raisin Ezekiel bread (because this stuff is pretty much life)
And there you have it – my favourite throwback sandwich, 100% aligned with my eating goals.