Tonight I had my favourite, smoked salmon, scrambled eggs and avocado.
- 2 slices of smoked salmon
- 1 avodcado
- 2 eggs scrambled (only one egg yolk)
This meal equates to
- 37g of protein
- 12g of carbs
- 40g of fat (good fats)
- 36% of daily vitamin C
This is quite honestly the quickest, simplest, and most satisfying dinner I can recommend. Prep time is about 5 minutes and then dinner is served.
I used https://www.myfitnesspal.com to calculate this. I used to use this website daily to calculate my macros and make sure I’m on track for the day / week. I now pretty much know what I should and shouldn’t be eating the quantities to consume so I use the app a little less often now. I highly recommend it if you are just starting your healthy journey.
You’re probably thinking, that is a lot of fat, shouldn’t we stay away from fat? That is completely wrong, especially if you are on a low carb diet. I would recommend learning about your fats before you start meal planning as I am not suggesting you go away and enjoy cheese fondue every night. The types of fat we should be consuming is UNSATURATED fat and they come in two categories – polyunsaturated and monounsaturated. This is because the body can break down these fats easily and they don’t sit there and contribute to our waist lines. I won’t go on and bore you as to how and why (being the Biology graduate that I am) but instead here is a list of fatty foods that we should be consuming within moderation:
- Nut butters
- Olives oil
- Dark chocolate
- Chia seeds
- Lean grass feed beef and pork
The trick is to educate yourself on food and then you can’t be mislead by the advertising campaigns. The truth is too much of anything is unhealthy, just as nothing of something isn’t very healthy (with most things).
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I eat a wide variety of foods for lunch, depending on my mood and what my activity level will be for that day. After breakfast I really restrict the amount of carbs I eat and I usually don’t have any at all for the rest of the day. Saying that, if your body is craving carbs you should eat some, especially if on a workout day or the day after an intense session. If I really crave carbs I will have either a jacket potato or sweet potato pieces to go with my salad.
Normally I make a salad to take to work accompanied by a greek yogurt as this quick, easy and filling. Today I have a greek salad with tuna:
- Half a red onion
- Small can of tuna in sun flower oil
- quarter of a cucumber
- 8 cherry tomatoes
- 8 green olives
- Chia seeds
- Feta cheese
- Half a lemon squeezed
- 2 tablespoons of balsamic vinegar
- 1 tablespoon of extra virgin olive oil
- Salt to taste
Washed down with a glass of vitamin C.
I always have Total Greek Yogurt by Fage as after doing my research I have found that it contains the least amount of sugar and also has the filling thick and creamy taste. I usually don’t go for the 0% fat yogurts as they often contain more sugar. If you are going to do a low carb diet you cannot cut out all of the fat and it is important to consume healthy fats to keep yourself healthy.
Please take care when selecting yogurts as most of the advertising leads you to believe they are a healthy option. Research has shown that some Muller yogurts contain almost 18.4 g of sugar per little pot which is more than 3 chocolate digestive biscuits. They are not the only offenders, with Yeo Valley yogurts containing 14.3 g and Active containing up to 13.3 g.
I always say that it is best to make a conscious decision to have a ‘cheat day’ by going all out and having that cake or pizza rather than consuming the equivalent unknowingly. This is why it is so important to eat food with limited ingredients inside. Usually the less ingredients in the product the better it is for you, and the more control you have over what you are consuming.
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