DIY Food Planning

Well it's Saturday again and it's a good day to make plans at creating the life that I want! I check in on my goals and dreams, and then create check lists with tasks that can be achieved within week to help me move towards my desired future goals. As promised from the last post I'll talk about FOOD PLANNING today.

Having a plan set out for the week helps me to stay on track ie. keeping within my budget, being able to plan a shopping list, always having something prepared so I'm not reaching for "whatever", and that "whatever" end up being something crap in my system.

Mind Body Soul! Start with one and it will link into the next. Here's cheers to making my body sing.

My "Body" mantra:

HEALTHY - FRESH - ORGANIC - EFFICIENT -  GLOWING - FIT - TONED - ENERGETIC - HARMONIOUS

Food plan for the week that reflects that:

	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
Rise	Green juice & supplements	Green juice & supplements	Green juice & supplements	Green juice & supplements	Green juice & supplements	Green juice & supplements	Green juice & supplements
Breakfast	Bliss health shake	Egg white omelette	Egg white omelette	Egg white omelette	Egg white omelette	Egg white omelette	Bliss health shake
Snack 1	Apple & yoghurt	Berry bomb salad	Berry bomb salad	Berry bomb salad	Berry bomb salad	Berry bomb salad	Apple & yoghurt
Lunch	Green chicken stir fry	Green chicken stir fry	Green chicken stir fry	Quinoa salad w/sprouts	Lunch outing	Quinoa salad w/sprouts	Quinoa salad w/sprouts
Snack 2	2 hardboiled eggs	Kidney beans	Kidney beans	Kidney beans	Kidney beans	Kidney beans	2 hard boiled eggs
Dinner	Salmon & asparagus	Salmon & asparagus	Salmon & asparagus	Salmon & asparagus	Snapper & asparagus	Snapper & asparagus	Snapper & asparagus
Beverage	Herbal teas & 3L water	Herbal teas & 3L water	Herbal teas & 3L water	Herbal teas & 3L water	Herbal teas & 3L water	Herbal teas & 3L water	Herbal teas & 3L water

My OWN rules for what I personally decide to put in my body:

• Macronutrient content relatively even throughout the day - Lean Protein, Fibrous Carbs, Healthy Fats
• Keep high GI foods and fruits earlier in the day to use as energy
• Start the day with an alkalising nutrient rich juice
• Take my supplements: Natural iron supp, Omega 3 fish oil caps, Apple Cider Vinegar, Multivitamin
• Protein and vegetables at each main meal
• A range of fruit and veg, with a focus on organic, high alkaline and mainly greens
• Keep as close to natural source and form as possible
• Choose foods which are beneficial to my blood type (A)
• Nothing processed, no sugar, no added salt, no artificial sweeteners, colours or flavours, saturated fat
• Keep the antioxident Orac reading high - ie. berries, green tea
• Eat often - at least 5-7 times per day, every 2-3 hours to keep the metabolism up and running efficiently.

This is what was in my shopping cart this morning (mostly certified organic from Manna - Sth Tce in Freo! Lovin it):


Goji Berries
Cacao powder
Bok Choy
Broccoli
Spinach
Kidney beans
Tomatos
Zucchini
Mango
Bananas
Watermelon
Strawberries
Apples
Bean Sprouts
Sultanas
Almonds
Goats milk yoghurt
Free range eggs
Avocado
Lemons
Ginger
Chicken
Salmon
Blueberries
Dates

RECIPES

Green Juice

Green juice just means to make a juice of your choice but add greens. For a highly alkalising drink go cucumber, kale, spinach, apple, lemon & ginger.

Egg White Omelette 

Ingredients: 4 Egg Whites - 1 cup of vegetables of choice (shallots, tomatoes, mushrooms, spinach, kale etc. whatever you like!) - 1 tsp Coconut oil - Pepper to taste

Method:

1.      Whisk up your eggs in a bowl, if you want to include yolk you can (but only 1 or 2 – not four).

2.      Heat up your coconut oil in the bottom of a small frying pan on low-medium heat, see that the oil is evenly distributed over the pan.

3.      Chuck your egg whites in and cook for 1 minute

4.      Add your veggies and pepper and let it all cook until your egg whites have firmed up

5.      Fold in half and serve

Bliss Health Shake

Ingredients:

1 Tbs Chia seeds (Omega 3’s and Fibre)

1 Tsp Maca Powder (gives energy, balances hormones… and sex drive apparently haha)

1 Tsp Spirulina Powder (Protein packed and vitamin rich “Nature’s Multivitamin!”)

100 ml Coconut water (Electrolytes)

200g Gippsland Natural Yoghurt (Probiotic)

1 egg white (Protein)

Splash of Almond milk

11 Almonds (Healthy fats)

Handful of Spinach (You can’t taste it once it’s in there – alkaline, green nutrients)

1 cup of Fruit of choice: Mango, blueberries, watermelon, bananas – whatever you want. I love a sweet mango (nutrients)

Ice (To freshen it up a bit ;))

Method: Combine all in a blender until smooth, serve, enjoy. Know that once you’ve drank it you have absolutely nourished yourself.

Berry bomb antioxident salad

Ingredients: Blueberries, Goji Berries, Strawberries, Mango, Crushed Walnuts – dollop with natural yoghurt and sprinkle with cinnamon

The cinnamon will balance your blood sugar levels, yoghurt gives you good bacteria, and the berries give a high antioxidant, cancer fighting kick. Walnuts have omega 3 and healthy fats.

I'm keeping this in the freezer and taking out servings as I need them

Coconut chicken stir fry with greens

Ingredients: 500g free range chicken breast (Happy chickens = happy you!) J 1 bunch of Kale - 1 head of broccoli chopped - 1 bunch Bok Choy - 1 Zucchini chopped - 1 Tbs coconut oil - ¼ cup dessicated coconut - Sprinkling Cayenne Pepper

Method: Heat a wok or coconut oil in a large heavy bottom fry pan. Chuck in the chicken and let it cook a little before adding your veggies. Add dessicated coconut and cayenne pepper. Cook until the chicken is cooked all the way through.

Quinoa Salad

Ingredients: 1/2 cup cooked Quinoa - ¼ Avocado - ½ Tomato - 1 tsp Apple Cider Vinegar - 2 tsp Olive oil - 1 can of tuna in spring water - Sprouts

Combine altogether and serve as a salad.

I’m really digging the sprouting grains movement, so from here on I won’t be cooking quinoa I will sprout them in airtight jars. 1 cup quinoa to 4 cups water, leave it for a few days then consume J I did it the other week, they don’t go as fluffy as when you cook them but still good. Always handy to have a batch handy.

Baked Fish with Asparagus

I’m not the genius who created this one, Fitness Model Jamie Eason did. But I can’t believe how simple and well it works. The fish comes out full flavour from the lemon and spices, and really juicy too. Veggies are cooked to perfection. I love to use salmon, cayenne pepper, lemons, ginger and asparagus on top. You can chuck broccolini in there too.

Instructions and recipe here: http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-fish-in-foil.html

This is the plan I have chosen to follow to get me to my goals.

What are your goals? Can you make a plan that supports them to the fullest?

XOX