Super Tasty Overnight Oats

Breakfast is hands down my favourite meal of the day. I get SO excited about creating new recipes and amazing combos- especially when it comes to oats! This is one of my favourites at the moment as it’s light, quick to make and very summery.

Ingredients:

  • 40g Rolled Oats
  • Half a Tablespoon of Cacao Powder
  • 1 Ripe Banana
  • 4 Strawberries
  • A Handful of Blueberries
  • 100ml of Almond Milk
  • 2 squares of Galaxy Cookie Crumble (optional… but would recommend!)

Recipe:

  1. Measure out 40g of rolled oats and pour them into a bowl.
  2. Put the banana, strawberries, blueberries, cacao powder and almond milk into a blender.
  3. Pour the mixture onto the oats, cover with cling film and leave in the fridge overnight.
  4. Add ALLLLLLLLL the toppings

What to eat on Ab Day

There is absolutely nothing better than the euphoric post ab workout feeling where you feel like you can in fact officially take on the whole world. However, as many people discover, as SOON as you start eating that lovely, proud ache starts to slowly fade away (as does the immense satisfaction of having a flat stomach). So, to help prolong your now prominent abdominal muscles it’s important to eat incredibly clean throughout the day. If you’re thinking this means endless portions of rabbit food rations then THANK GOD, you’re wrong. Ab Day food is all about healthy fats, low carbs and a LOT of water.

When’s best to eat?

I always find that my abs improve a lot more when my workout coincides with fasted cardio. To ensure I don’t embarrassingly pass out on the treadmill I always have a rather heavy snack at 8/9pm the night before such as cereal, apple and peanut butter or a protein shake. I then complete my cardio of interval sprints around 9am and then move on to abs until 10/10:30am. I then have a light breakfast, healthy lunch, an afternoon snack and a meat orientated evening meal.

Breakfast 

When you finish you’re workout you’re going to be absolutely grade A ready to cry starving so you need something which is going to fill you up, but still not too heavy. My favourite post ab breakfast is an oaty smoothie bowl, which suddenly becomes even more appealing when it’s prepared the night before. So all you have to do when you come crawling through the door is lift it out of the fridge. Amazing.

How to make it:

  • Blend together an apple, banana, raspberries, blueberries, 1 tsp of greek yoghurt, 1 tsp of honey, 1 scoop of protein powder and 75ml of almond milk.
  • Pour over a thin layer of oats in an air tight container and leave to set in the fridge overnight.
  • When serving either enjoy it as it comes or add some fresh fruit on top.

 

Lunch

Think lean. This is the meal where you want to come away feeling as light as you did before eating, whilst still addressing those hunger pains. You want to get your healthy fats in, as well as keeping it INSANELY low carb. The best way to incorporate all this is a simple salmon dish.

How to make it:

  • Grill a fresh salmon fillet, 6 mins on the skin side and 4 mins on the other side.
  • Fry some pumpkin seeds until they turn brown and start popping.
  • Mash together an avocado, sliced red onion, lettuce, lime and coriander.
  • Place mix into a bowl, add the pumpkin seeds, the salmon and slice some feta cheese on top.

*adaption from one of The Body Coaches Lean in 15 meals

 

Snack

My favourite snack during ab day is a simple, light protein pancake with fresh fruit. It’s not too filling and it will help repair and rebuild your muscles from your workout.

How to make it:

  • 2 scoops of protein pancake mix –  I use MyProtein chocolate flavour (best tasting and lowest sugar count) mixed with 3 tsp of milk in a bowl.
  • Place one scoop of coconut oil in a frying pan and push it round evenly
  • Pour the mixture into the frying pan, leave for 1 minute and then flip
  • Add raspberries and blueberries and then finish of with Zero Sugar Syrup (again, MyProtein)

 

Tea 

It’s highly likely that you’re going to be training legs, bum or arms the following day so it’s vital you provide enough calories to ensure you smash the workout. So, whilst still keeping it clean, try and aim for something meat based for your evening meal. One of my favourites is a simple chicken, rice and sweet chilli dish.

How to make it:

  • Boil a packet of golden vegetable rice for 5 minutes
  • Slice a good sized portion of cooked chicken onto a plate
  • Either use a sweet chilli marinade on the chicken or simply drizzle over a sauce
  • Mix the three ingredients together

2 minute breakfast bowl

There is no worse start to the day then a bad breakfast, so If you’re looking for another amazing recipe to add to your meal plan, then this 2 minute breakfast bowl is perfect. Tastes good, it’s ridiculously healthy and it’s super quick to make.

Ingredients

  • Alpro Plain Yoghurt with Soya and Almond
  • Strawberry Granola with Strawberry Pieces
  • Whitworths Berry Shot
  • Blueberries
  • Pomegranate Seeds

Products like sunflower seeds, honey and porridge oats also go really well with this particular breakfast bowl, if you’re looking to make it a little bit different. These types of breakfasts are so fun as they’re all about experimenting and finding a recipe that you love.

The 5 minute protein breakfast

For me, breakfast is really tricky. I love having a healthy start to the day, but this unfortunately mean’s that it’s not just a 2 minute cereal and milk job. My brain physically cannot handle complicated recipes and vast ingredients before 8am, so I am glad I have found another quick and healthy alternative to add to my weekly food plan.

13153345_655020767972550_1761629694_n.jpgI am extremely wary of pre-made mixtures of any kind and usually stay far away from trying them, but having heard such good reviews from MyProtein’s chocolate pancake mixture I thought I’d give it a try. The dietary table is impressively clean with just 1g of sugar per 1 and a half scoops alongside only 3g of fat and 32g of protein, so admittedly I was reluctant towards it’s taste, but the results really were amazing.

Here is my 5 minute recipe:

  1. Add 2 scoops of mixture a bowl and add 150ml of semi-skimmed or almond milk
  2. Add any extras to the mix (honey, natural yoghurt, small pieces of fruit)
  3. Fry for 1 minute, flip over and continue for another minute
  4. Add your toppings

13150046_655016941306266_480301379_n.jpgFor toppings I chose to add some berries and a banana alongside MyProtein’s no sugar syrup. This is another product to which I was hesitant about the taste but surprisingly, this tastes exactly like a syrup packed full of sugar. I’ve tested it on a variety of people, none of which could tell the difference. It’s available in both Chocolate and Golden Syrup flavours, as is the pancake mix.