Eating for the sake of ** doesn't necessarily mean spending hours in the kitchen.
Krukas, a registered dietitian, also follows this principle and helps her clients do just that. She creates well-balanced and delicious meals that are easy to make and help make healthy eating easy.
Consuming enough protein is an important part of this, as it helps to maintain a feeling of fullness and therefore helps you reduce the likelihood of overeating and fat loss. It also has other benefits, including repairing muscles after a workout and helping the body maintain muscle when calories are low.
Croucas shares her favorite three meals a day.
Breakfast: Cherry egg white oatmeal.
Croucas eats quick, warm oats for breakfast most weekdays, but changes their taste to ensure she gets a range of nutrients.
Ingredients for one serving:
40 to 60 grams of oats.
80 g frozen cherries or blueberries.
30 grams of protein powder, such as coconut or marzipan flavor.
Directions: Mix oats and fruit with about 100ml of water and microwave for 2 minutes.
Stir in the protein powder and enjoy.
If the protein powder makes your oats coarse, try mixing it with a small amount of water or milk, stirring it into a paste, and then mixing it into the oats. If your oatmeal isn't hot enough after adding protein powder, you can microwave it again, but be careful, as heating the protein powder will change the texture again.
Lunch: fried chicken, couscous and vegetables.
This lunch makes the most of convenience food, but if you have time, you can prepare different elements yourself. Croucas loves pre-prepared Moroccan-style couscous, but you can make or get any flavor you like.
Ingredients for one serving:
1 pre-made chicken breast.
1 tablespoon Dijon mustard.
Sprinkle with a little dried fennel.
About 100 grams of pre-cooked couscous.
1 large handful of spinach.
1 bag (about 125 grams) of microwave vegetables.
Directions: Microwave the spinach and vegetables if desired. Heat the couscous if desired.
Add all the vegetables to a bowl or plate. Top with couscous.
Sprinkle the chicken with mustard and dill, then add to a plate and serve.
Dinner: Grilled pesto salmon with potatoes and broccoli.
Crookas likes to mix his dinner with takeaway recipe boxes, but also relies on staple recipes like this.
Ingredients for one serving:
1 salmon fillet.
About 1 teaspoon pesto.
Potatoes (the quantity suits your goals and hunger).
Garlic powder. Fresh rosemary.
Broccoli (as many as you like).
Method. Preheat oven to 200°C 392°F.
Top the salmon with pesto.
Season the potatoes with salt, pepper, garlic and rosemary and bake in the oven for 35 minutes.
After 15 minutes, add the pesto and bake for another 20 minutes.
Steam the broccoli for a few minutes, then place in an oven tray and bake for 10 minutes. Service and enjoyment.
High protein** recipes