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Hi there! Thanks for joining me for a full day of my typical diet! I don't track calories or macros, rather, I keep a close eye on balance. I watch out for a good combo of lean proteins, complex carbs, and healthy fats. Watch out for portion sizes - be reasonable! I've provided a ROUGH estimate of calories if you find that helpful.
OATMEAL (approx 350-380 cals)
1/3 cup or 28g quick cooking oats
1 cup or 240 ml water
1/2 tbsp or 4g chia seeds
good sprinkle of ground flax seeds
cinnamon to taste
ground ginger to taste
1 cup or 200g berries or other fruit
few chopped up nuts of choice
Note: I know this is more water than called for. Microwave for 1.5-2 minutes and then add seeds, cinnamon and ginger. Stir and it will thicken while you get your berries ready.
LUNCH WRAP (my wrap as shown is approx 320-350 cals)
1 "Protein Up" by Flatout (120 calories per 57g flatbread & 10g protein)
Add choice of lean fillings & nice mustard or low call sauce (WATCH OUT for crazy calories in sauces!!!)
POT BARLEY "RISOTTO" (approx 650-850 cals)
Note: I am using "pot" barley, not "pearl" barley. It takes longer to cook but keeps its shape much better and has more fiber and protein. Barley is much more forgiving than traditional Arborio rice. So relax, it'll turn out great!
Ingredients (Serves approx 4)
1 cup or 200g pot barley
splash of olive oil
1 onion chopped
2 garlic cloves chopped (or to taste)
few mushrooms sliced (if desired)
few stalks of asparagus washed and large chop (or handful of frozen peas)
raw shrimps - thawed and peeled - 4-5 per person depending on size
1/2 cup or 120ml white wine (optional - can sub 2 tbsp/30 ml sherry vinegar, white wine vinegar, or tarragon vinegar)
approx 2-3 cups (500-700ml) chicken stock
grated lemon zest (if you're feeling boujee)
1/4 cup or 65g grated parmesan cheese
chopped parsley to serve
Pot Barley Risotto Directions
1. You must rinse the barley SEVERAL times in cool water. You will see that it becomes less cloudy.
2. Cover barley with 2in (5cm) cold water. Bring to a boil. Reduce heat & cover. Simmer for 30 minutes.
3. Drain the barley. (At this point you can leave the barley and cook the risotto whenever you're ready)
4. Pour a little olive oil in a large saute pan and heat.
5. Add onions and chopped garlic and cook on medium until softened.
6. Add the par cooked barley and coat with onions.
7. Add wine (if using) or vinegar (if using) and allow this to be absorbed into barley.
8. Heat broth in a large measuring cup and begin adding to the barley about 1/2 a cup at a time. Stir and allow to absorb. (It won't absorb fully - its OK).
9. Continue adding the stock until you get close to a nice al dente texture.
10. Add mushrooms, asparagus and shrimp to the pan. Cook until shrimp turns pink.
11. Add parmesan cheese.
12. Garnish with chopped parsley and grated lemon zest if desired.
CALORIE GUESTIMATE OF MY DAY
-Oatmeal (350-380 cals)
-Wrap (320-350 cals)
-Snack (200-230 cals)
-Shrimp/barley risotto & green salad (650-850 cals)
TOTAL = 1570 - 1810 cals