Food, glorious food!
I’ve had a few false dawns when it comes to training. This January when everyone around me was hitting the gym and trying to lose weight, tone up and get fit, I had only 1 “resolution”.
Get my nutrition in order.
I knew if I did this I could start training knowing I have a solid base to build on. I have tried and failed before to eat better AND train and, normally, one of those is sacrificed for the other. My training would be consistent, but my diet shit, or my diet would be great but my training non-existent.
Not this time! My meals are being prepped in advance, my shopping trips more regular and I started training last week after 4 weeks of sorting my diet first. I found it’s easier for my body to adapt to training having already adapted to my nutrition.
I’m going to offer you a few meal and snack ideas that I have found easy to prepare and even easier to eat because THEY ARE DELICIOUS!
When it comes to making nutritonal changes remember one thing:
DON’T AIM FOR PERFECT, AIM FOR BETTER!
The imperfect plan you stick to is better than the perfect plan you don’t! I hope you enjoy the meal ideas and if you want to share ideas my way feel free to email me at markcaulfieldpt@gmail.com or DM on facebook.
3 EGG OMELETTE
Protein loaded, tasty, quick to make and more filling than a lousy bowl of cereal that’s for sure! Can be eaten for breakfast, lunch or as a post workout snack (have just 2 eggs if a snack).
How to make it…..no change that…How I make it!
- Cut 2-3 bacon strips into small pieces. Fry until cooked and place to one side.
- Crack 3 eggs and whisk.
- Pour onto heated pan and gently aggitate for 1-2 minutes.
- Add bacon (can also add spinach, feta cheese, tomatoes, sliced peppers or whatever you like!)
- Leave on pan for a further 1-2 minutes
- To finish, place under heated grill for another few minutes until cooked
- Pop onto a plate, flip and cut.
- Yum!
HOMEMADE PIZZA
There was a great reaction to this post on my Facebook page with a reach of over 3,500 people! It couldn’t be easier to make and it’s a lot cheaper and healthier than your regular pizza you’d get delivered too! I’ve seen this on “The Body Coach” and “Tasty” facebook pages, like them to get more ideas!
How I made it……
- One wrap (or two with mozzarella between – makes base more sturdy)
- Spread half a tin of chopped tomatoes
- Add chopped garlic…….if you want to…..and basil…..
- Drop on some spinach leaves
- Add some diced peppers
- Lay on some prosciutto ham (I used bacon on another BUT the prosciutto is easier to bite through)
- Sprinkle some mozzarella cheese (unless you have it in the base)
- Splosh on an egg (optional, lot of people thought this was weird!)
- 20 minutes in the oven at 200C. Done!
STEAK SANDWICH (with homemade wedges)
I’m not even going to tell you how to cook a steak because I haven’t mastered it yet, but the wedges, that’s a different story!
- Cut some small potatoes into quarters (amount depending on appetite or heads to feed)
- Put in a large bowl and season with olive oil, paprika, parsley, salt and pepper)
- Cook in the oven for 45-50 mins at 180C tossing halfway
- Munch away with your steak!
CHICKEN QUESADILLA
This was my first attempt at making this and here’s how I made it:
- Diced 4 small peppers and 2 chicken fillets (I’d use 3/4 next time)
- Cook them up in a pan and add a sauce of your choice – I added a good dollop of barbecue sauce)
- Place a tortilla wrap on the pan and add the chicken and peppers
- Add mozzarella cheese. It will help the wraps stick when melted.
- Place a second wrap over it and allow to heat for 5 minutes on each side
- Be careful flipping it!
- Cut into quarters and serve with salad.
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ROCKETFUEL SNACK
It’s honey drizzled sliced banana with peanut butter on soda bread
That’s the ingredients and how I made it.
Before or after a workout this is a great energy booster or replenish-er.
OVER TO YOU………
One last point to make: I don’t care if you eat these for breakfast, lunch, dinner, tea, supper, brunch, snack time, pre-workout, post-workout or in the middle of a deadlifting set.
Eating nutrient dense foods is what it’s all about, if you start denying yourself certain foods because of the time of day you start to make life complicated. It’s complicated enough so eat good foods often!
For many of you adding protein to most meals, cutting out processed foods and reducing the amount of processed sugar consumed will be enough to make changes in body fat.
#DontAimForPerfectAimForBetter
Please share your meal ideas on my facebook page by clicking the hashtag above and if I like it ill feature it on my page!
Thanks for reading 🙂
Mark
markcaulfieldcoaching.ie 