Meal Plans for Sugar Free Steptember

Meal Plan

Week 1: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Omelette with Smoked Salmon, Spinach and Capers

Black Coffee

Scrambled eggs with Zucchini and tomato

Black Coffee

Morning Tea Carrot, Celery and Cucumber sticks

Green Tea

½ an Avocado

11 Almonds

Green Tea

Lunch Grilled chicken breast with green beans and sweet potato Tofu w/
Afternoon tea 1 A Green Apple

Rooibos Tea

100g Chicken breast w/Hummus

Rooibos Tea

Afternoon tea 2 11 Almonds Carrot, Celery and Cucumber sticks
Dinner Lamb Cutlets w/Cabbage, Onion, Garlic and Zucchini Tin Tuna and mixed salad
Dessert Protein Shake Protein Shake

 

Week 2: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Spinach and mushroom crustless quiche

Black Coffee

Cauliflower Hash Browns w/two fried eggs and asparagus

Black Coffee

Morning Tea Sweet Potato Mash

Green Tea

Carrot, Celery and Cucumber sticks

Green Tea

Lunch Open Steak Burger, onion, tomato, beetroot mustard, spinach (no bun) Homemade Pumpkin Soup
Afternoon tea 1 Snow Peas

Rooibos Tea

Chicken Breast and Hummus

Rooibos Tea

Afternoon tea 2 Pistachios 11 Almonds
Dinner Chicken w/Cabbage, Onion, Garlic and Zucchini Steak, Sweet Potato and Snow peas
Dessert Protein Shake Protein Shake

 

Week 3: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Spinach and basil pesto omelette

Black Coffee

Lean Steak, two fried eggs and mushroom

Black Coffee

Morning Tea Green Apple

Green Tea

Pear

Green Tea

Lunch BBQ Chicken, hummus and sweet potato mash Tuna and Cabbage mix with anchovies, eggplant, zucchini, red capsicum, chilli and spinach
Afternoon tea 1 Cherry tomatoes and black olives Two boiled eggs
Afternoon tea 2 11 Almonds Pistachios
Dinner Steak, egg, onion corn and spinach Turkey rissoles, broccoli, cauliflower and peas
Dessert Protein Shake Protein Shake

 
Week 4: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast 3 egg omelette with mushroom, tofu, red capsicum and onion

Black Coffee

Cauliflower Hash Browns w/two fried eggs and asparagus

Black Coffee

Morning Tea Green Apple

Green Tea

Carrot, Celery and Cucumber sticks

Green Tea

Lunch Lean Steak and mixed salad w/olives Salmon fillet with steamed vegetables
Afternoon tea 1 Chicken Breast and Hummus

Rooibos Tea

Tin of tuna in springwater

Rooibos Tea

Afternoon tea 2 11 Almonds Mashed Sweet Potato
Dinner Barramundi  fish and mashed sweet potato Kanga Bangas

Snowpeas, peas, beans and broccoli

Dessert Protein Shake Protein Shake

 

My Next Challenge: Sugar Free Steptember

You may or may not know by now that I love a challenge.

I regularly try to do new things, things that scare me and things that challenge me to better myself.

An example of this would be; I went Go Karting the other night, after much hesitation what felt like months of saying no I finally said yes. I was incredibly tired that day from a few back to back nights of interrupted sleep. As we waiting for our turn on the track I could feel myself growing more and more anxious. I never liked to be in control of small vehicles even as a kid I always wanted someone else to steer or to drive so the thought that I was supposed to drive this little kart as quick as I could around a winding track made me feel so anxious I thought I was going to throw-up in my helmet. But I did it, I put my foot down (not very fast mind you) and made my way around the track. It felt like I was on that track for hours (actually only 15 minutes) but I did it,  I am now confident that if for some reason I get talked in to Go Karting again that I can do it. Put the fact that I was a Grandma driver aside, I was proud of myself.

So for my next challenge not only have I agreed to participate in Steptember which is a challenge to walk 10,000+ steps a day for the month of September in order to raise funds for the Cerebral Palsy Alliance. I have also decided that I would participate in Sugar free September.

If you are interested in supporting me through my double challenge this September, you can donate via this link: https://stept.io/vsd1ipG all monies raised will go to children and adults living with cerebral palsy.

I would love to hear from anyone who has done a sugar free challenge or who lives sugar free. I am super interested to see how I feel after the month and will be sure to get back to you with some details.

Also if anyone would like to join in with me, please hit me up. Comment, message or email me I would love to talk about the process, the ups, the downs and be of support to you throughout the 30 days.

The only way I figure I can get through this challenge is to be organised, so I have drawn up my meal plans for the month which I am more than happy to share with you as I go.

Week 1:

Type/Day Mon, Wed, Friday, Sun Tues & Thurs, Sat
Breakfast Omelette with Smoked Salmon, Spinach and Capers

Black Coffee

Scrambled eggs with Zucchini and tomato

Black Coffee

Morning Tea Carrot, Celery and Cucumber sticks

Green Tea

½ an Avocado

11 Almonds

Green Tea

Lunch Grilled chicken breast with Green Beans and Sweet Potato Tofu w/ Broccoli, Green Beans, Corn and Brussel Sprouts.
Afternoon tea 1 A Green Apple

Rooibos Tea

100g Chicken breast w/Hummus

Rooibos Tea

Afternoon tea 2 11 Almonds Carrot, Celery and Cucumber sticks
Dinner Lamb Cutlets w/Cabbage, Onion, Garlic and Zucchini Tin Tuna and Mixed Salad
Dessert Protein Shake Protein Shake

I would say that I am a healthy eater generally. I write meal plans and do my meal preparation fortnightly. I will admit this year I have become quite a fan of cake, my taste-buds shifted from being all about the savoury food to all about the sweet food, but hopefully after Sugar Free September this will not be the case anymore.

So wish me luck and again reach out if you are interested in participating with me or if you have any advice for me to get me through this coming Sugar Free Steptember

Kristy

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Eggplant Rollatini 

I whipped this up last weekend as part of my fortnightly lunches meal prep and I had a few people asking me what is was and how they can make it so here’s the recipe friends. 

You will need:

  • 2 large eggplants 
  • 250g spinach (I used the frozen kind) 
  • 1 jar organic tomato pasatta   
  • 1 large garlic clove 
  • 1 1/2 cups light shredded mozzarella 
  • 1 cup reduced fat ricotta 
  • 1/2 cup shredded parmasen
  • 1 egg 
  • Pepper to taste 

Process:

Preheat oven to 200 degrees 

Cut the ends off your eggplant then thinly slice your eggplant longways 

Pop these on a baking tray/paper and cook in the oven for 10 minutes 

Whilst these are cooking in a large mixing bowl combine the spinach (thawed), ricotta, 1/2 cup of mozzarella, finely chopped garlic, egg, and the half cup of Parmesan. Mix well. 

Line a large baking dish with baking paper 

Pour half of the pasatta sauce on the baking paper. Season with a little pepper. 

Remove your eggplant from oven 

Scoop a large tablespoon of your cheese mix onto the cooked eggplant and roll it up. Place it face down into your baking dish. Repeat with all of the eggplant. 

Next you can pour the remaining passata sauce over your eggplants as well as the remaining cup of modzarella cheese. 

Pop this back in the oven for approxietly 35 minutes. Serve. 

Serve this with a protein of your choice. This is perfect with dinner or as a side to your lunch meals. I had my Rollatini with spicy chicken breast. Enjoy. 

Spicy chicken breast and eggplant Rollatini. Delicious. 

Time for change 

It’s been a little while since I wrote my last blog post, this is mainly because I have been focusing on finding my next full time role and I can happily now say that I have. 

Last November my role was made redundant, this was the second time I had been through a redundancy in the space of a year. What a joke right? Anyway, since then I have been working casually for two companies which has been great and given me some income but not enough to continue progressing with my life goals. 

Today I am more than pleased to be heading off to my new full time position in Sydney. I was originally trying my best to find a role closer to my home (lower Blue Mountains) as I have travelled to Sydney and North Sydney for over ten years and I know it is exhausting but sometimes things just don’t work out the way you would like. Nevertheless I am incredibly grateful and so, so happy to get started. 

The biggest challenge for personally will be adjusting to my new routine. This position will mean early mornings, late evenings and a lot of travel in between. So being organised will be the most important thing for me. Organised enough to continue hitting my health and fitness goals as well as my career and life goals. 

Yesterday I organised my meals for today, sorted my outfit and checked the train times. I’ll post my meal preparation for you below. I will purposefully be getting off the train one stop further from my work so I will get extra steps in before and after work. As an office worker it is often hard to get in 9000-10,000 steps a day so this extra 12 minutes either side of my work day will really make a difference. The second change that I will look at making next week is my gym. Currently my gym is close to my home but they don’t have one near my work so it’s time to change gym. I’ve already researched the gym closest to work and will get my free trial there next week. Most likely I will be going from work of an evening to the gym before I head home. I’ll test that out first and see if it works for me before I join. 

I am very excited for this next opportunity in my life and grateful for the chance to try something new. If anyone has any tips or advice for me I’d love to hear it.

Here is today’s food that I prepared yesterday to force myself to stay healthy throughout my first day. 

  • B: Blueberry & cinnamon Oats 
  • MT: 2 x boiled eggs 
  • L: Tofu & veggies 
  • AT: Raw almonds & a mandarin 
  • AT2: Protein bar (for my train ride home) 

Have an awesome day everyone. 

Chocci Weetbix Slice 

This Chocci Weetbix slice is easy to make and super tasty.

Makes 16

Approx. 5.8g Carbs _ 5g Protein _3.7g Fat

You will need:

  • 1/3 cup sultanas
  • 6 tablespoons desiccated coconut
  • 3 tablespoons peanut butter (Smooth or Crunchy – preferably natural)
  • 2 tablespoons of coconut oil – melted
  • 2-3 tablespoons of Rice Malt Syrup
  • 6 weetbix – broken into crumbs
  • 2 tablespoons Cacao
  • 2 tablespoons Chocolate Protein Powder
  • 80-100g dark chocolate (for the top layer)
  • 2 tablespoons coconut oil (for the top layer)

 

Process:

Add all ingredients to a large mixing bowl (except those for the top layer), mix well. If the mix looks a little dry add extra rice malt syrup.

Line a brownie tray with baking paper and press the mixture into the tray.

In a microwavable bowl add the top layer ingredients, dark chocolate and coconut oil and melt in the microwave then stir.

Pour top layer mixture over the rest and smooth out with a spoon.

Put in the fridge to set. Once set use a sharp hot knife to cut into 16 slices.

The slice is best kept in the fridge and will last about a week (5-7 days)




Egg Muffins 

Today I whipped up a mixed batch of Egg Muffins. They are super easy and delicious. You can pretty much add whatever you like to these and they are high protein and low in carb. 

I made three different types: 

  1. Salmon wrapped eggs with asparagus and mushroom 
  2. Scrambled eggs with asparagus & mushroom
  3. Egg and tomato 

Here’s a few more ideas of things you could put in your Muffins, pretty much any combination you like will work: 

  • Spinach and cheese 
  • Ham, egg and cheese 
  • Mushroom and tomato 
  • Bacon and onion 
  • Shallots and cheese 
  • Smoked Salmon and capers 

To make the ones I did today you will need: 

  • 6 eggs 
  • 1 tomato 
  • 4 slices of smoked salmon 
  • 1 asparagus 
  • 1 mushroom 
  • Salt and pepper 
  • Spray oil 
  • Muffin tin 

Process: 

Preheat oven to 170 degrees. Spray the muffin tin. Chop up your vegetables into small pieces. 

Line two of the muffin circles with smoked salmon, add the mushroom and asparagus then crack an egg on top. 

For the next two you can crack two eggs into a bowl, add salt and pepper and asparagus and mushroom then stir. Then pour this mix into two of the circles of the muffin tin.  

For the last two simply crack one egg into the last circles in the muffin tin and top with tomato. 

Next you can pop the muffin tin in the oven. 

These take about 15-20 minutes, please be aware that the scrambled ones will cook quicker at about 15 minutes but the others may need a little longer. 

These are super easy to make and are great for breakfast or an easy portable healthy snack. 


Super Choc Zucchini Brownies 

Today I made a batch of brownies. This was my first time using zucchini in them and I have to say I love them. They are super easy, delicious and you can freeze them.

Here’s the recipe if you are keen to give them a go.

You will need:

 

Process:

Preheat oven to 180 degrees.

Line a brownie tin with baking paper.

Grate the zucchini into a large bowel. Roughly chop the dark chocolate and add to the bowl. Then add all of the other ingredients into the bowl and mix well.

Pour into the lined tin and pop into the over for 50 – 55 minutes or until skewer comes up clean.

Cool brownie in the tin and then cut into squares.

This recipe freezes well so separate into daily or weekly size portions and freeze. I use glad wrap and baking paper to wrap up 5 at a time to freeze.

 

Enjoy!