Meal Prepping Tutorial

Always on the go and never have time to plan meals? has you covered!

2000 calories✨
130g protein🍔
8 portion of fruit and veggies🍓🍑🥦🧅

… no meal prep time needed!

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Who doesn’t love creamy mashed potatoes?!
Now that the weather is cooling down, mashed potato is something that does feature more often on people’s everyday menus.
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There is absolutely nothing wrong with regular mashed potatoes, the recipe on the left is something I make! I do however LOVE experimenting with food and recipes to make them more nutrient dense!
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My theory is, if you are going to have something more frequently, why not try and make it more nutritious? Especially if it tastes just as good!
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Now your probably thinking ok she’s added cauliflower to the potatoes! That’s a bit predictable isn’t it?
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No cauliflower was touched in the making of this mash! I’ve used cannellini beans! The addition of cannellini provides the dish with extra fibre, including resistant starch and more protein!
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Protein and fibre are known to promote fullness and satiety! You likely won’t be able to eat as large a portion either because of this. So you get the volume but with more nutrients - fibre and protein. This also lowers the GI of the potatoes!
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This isn’t a low carb recipe, the modified version provides more carbs than the original! What is different is the fat content which in turn has the greatest impact on the energy density (calorie load) of the dish.
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I promise you, if you give this a go you will be pleasantly surprised by the taste and texture!
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The colour isn’t as ‘white’ because of the addition of the stock, but BOY Is the flavour DELISH! ⠀
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INGREDIENTS
2 large potatoes ~ 600g
2-3 cloves of garlic, minced
1/2-1 tablespoon EVOO
1 x 400g can cannellini bean
1/4 cup stock of choice
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🤷‍♀️ Have you ever been judged when trying to lead a healthy life?    
    
💯 Leading a healthy lifestyle and making a commitment to yourself is far from boring.     
    
🗣 If someone doesn't support you on your journey, then it would be advisable to limit the advice you take from them.     
    
🏋️‍♀️ Your health and fitness journey is for you, no one else.     
    
🍷 Not drinking - can help reduce anxiety    
    
🛌 Going to bed earlier - Improves your mood.    
    
🏃‍♀️ Exercising daily - Helps with fat loss and reduces the risk of illness    
    
🥦 Eating vegetables - This is essential for getting vitamins and minerals.
    
💯 Don't let the opinions of others come between you and your goal of becoming the best version of yourself. 

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Isn’t it time to consider that a lot of fitness advice is actually taking you further away from making progress and keeping you at arms length from reaching your goals?

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The “secret” to getting fitter is actually enjoying what you do. Chase happiness... it always wins in the end! 💛🧡✨

                                                   

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What’s your favorite protein source?
🍗🐟🥩 🌱 (Via )

It’s important to vary your protein sources to get the different benefits from each.

Benefits of the proteins shown:
Pasture-Raised Chicken
High protein source, lean, a good source of vitamin B6 & niacin.

Wild-caught salmon
High in omega-3 fatty acids, vitamin D, selenium, vitamins B3, B6, B5 and potassium.
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Grass-fed beef
High in conjugate linoleum acid which has been shown in studies to lower cancer risk & packed with omega-3 fatty acids & antioxidant vitamins.
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Grass-fed bison
A lean source of protein, high in vitamin B12, zinc, selenium, niacin & iron.
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Pasture-Raised Eggs
High in choline, omega-3 fatty acids, contain carotenoids which are important for your eyes (lutein and zeaxanthin) plus packed with more vitamins & minerals.

Plant based proteins:
Black beans
Lentils
H**p seeds
Pumpkin seeds
Peas
Chickpeas
Tempeh
Organic tofu

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