One Pot Chicken Sausage & Kale!

This dish was a bit of a lucky find in all honesty.. I chucked a few ingredients/spices together and it happened to turn out delicious! It’s such an easy and simple dish to make I thought I’d share it with you to give you some ideas for next week’s lunch prep. This will serve 2 however it can easily be adapted to serve more/less.

You will need:

  • 1 packet of Heck chicken sausages
  • 2-300g Kale
  • 1/2 tin of chopped tomatoes
  • 1 bag of microwave basmati rice
  • 1 onion
  • Spices – Turmeric & Chives

Method:

  • Pour some oil in a frying pan (I used frylight BBQ spray to give it a smokier flavour)
  • Chop up your chicken sausages and onion and chuck them into the pan
  • After 5 minutes add both the turmeric and chives and then throw in the Kale
  • Let it all simmer and cook through; then add the chopped tomatoes and stir through (This acts as the sauce)
  • Finally, you can either add the basmati rice to the pan and stir through or stick it in the microwave for 2 minutes.

Macro Breakdown:

  • Calories – 412
  • Protein – 39
  • Carbohydrates – 45
  • Fat – 8

This dish will take no longer than 15-20 minutes really so is perfect even if you are short of time; get it prepped Sunday evening and set yourself up for the week nicely! It was also so nice that I forgot to take a picture of it actually on my plate!

Be sure to check out my Instagram (@sustainable_nutrition) for more recipes & workouts. I’ll also be doing a 6 week new year challenge soon over on my facebook page so be sure to check that out!

 

 

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Protein oats topped with fresh fig & frozen summer berries

Porridge oats are an excellent option for breakfast, or anytime of the day! Oats are a form of complex carbohydrates so they are going to keep you fuller for longer and set you up for the day ahead. With the extra protein from the whey they are also perfect post workout! They are also very low in saturated fats and high in dietary fibre too. Below is a recent recipe I made which taste amazing! You can of course adapt this to suit your personal macro-nutrients.

You will need:

  • 80g oats
  • 1 fresh Bursa Fig
  • 80g Frozen summer berries
  • 1 scoop of maple syrup whey protein
  • 5g Chia and flax seed mix
  • 5g honey

Method:

  • Pour the oats into a bowl and pour boiling water over them and mix well (The amount of water will depend on how you prefer the consistency of your porridge)
  • Add the scoop of maple syrup protein powder and mix well
  • Slice the fig and place on top of the oats
  • Add the frozen berries
  • Sprinkle the chia and flax seed mix over the top and then drizzle with honey!

Macro Breakdown:

  • Calories – 394
  • Protein 29g
  • Carbohydrates 47g
  • Fats 8g

This is a simple dish that you can really experiment with. You can change the flavour of the protein powder, add in different fruits and can even top with things such as peanut butter or dark chocolate if you were looking to increase the fat content! If you are craving something chocolatey then use chocolate protein powder & 1-2 squares of dark chocolate to satisfy the cravings!

Give these a go and tag me in any posts if you experiment with different fruits & flavours!

Very soon I will also be releasing either:

  • A simple breakfast pack
  • A quick & easy lunch prep pack

This will be completely FREE to download so let me know which one you would prefer to see and look out for it in the coming weeks! Just comment below with your referred option.

Don’t forget to follow me on instagram for┬ámore recipes and workouts! @Sustainable_Nutrition

 

 

Overnight Oats

Overnight Oats are the perfect breakfast if you often find yourself rushing around in the mornings and don’t have time to make yourself breakfast. These can be made the night before and literally take 5 minutes. Below is one of the recipes I use when making these myself; but of course this can be slightly adjusted to fit your macro’s better.

You will need:

  • 80g Rolled oats
  • 1 scoop of whey protein (I personally use LDNM whey protein)
  • 100-150g Almond milk (Use more if you would like slightly runnier oats)
  • 1 banana
  • 80g Frozen summer berries (These can be purchased from Tesco) You can use any fruit you have available; I personally prefer these as you get a wide range of different fruits
  • Cinnamon

Method:

  • Pour the oats and protein powder into a Tupperware dish and mix together
  • Add the desired amount of Almond milk and mix
  • Mash up the banana in a bowl and then add to the mixture. Make sure everything is mixed together well. You can add a sprinkle of cinnamon at this point and mix to but this is optional
  • Pour in the summer berries – These do not need to be defrosted as they will defrost overnight
  • Sprinkle the cinnamon over the top and then place in the fridge ready for the morning! Cinnamon can be overpowering so be careful not to use too much

Macro Breakdown:

  • Calories 540
  • Protein 32g
  • Carbohydrates 79g
  • Fat 11g

If you have never tried these before; they taste AMAZING! All of the fruit soaks into the oats overnight and you will be hooked once you’ve tried them. Such a quick and easy recipe that can be varied by using different fruits and even adding seeds & nuts.If you would like the video of me making these head over to my Instagram page which is Sustainable_Nutrition where you will also find loads more recipe and workouts!

For personalised plans contact me direct leemccanny@sustainablenutrition.co.uk

Wholemeal toast with smashed avocado and soft boiled egg

Quick and simple light snack!

Ingredients: 1/2 an Avocado, one slice of wholemeal bread and one egg.

Method:

  1. Bring a saucepan of water to the boil, and place the egg in for 5-7 minutes. (Depending on how runny you want the yolk)
  2. Whilst your egg is cooking, peel halve an avocado and mash this up in a bowl.
  3. Spread the avocado onto the toast and place the egg on top once cooked.
  4. Season with black pepper and chilli flakes for a bit of spice!
  5. Enjoy!

Macro’s – Protein: 10g Carbohydrates: 15g Fat: 18g Kcal: 264

 

 

Meal Preparation!

It is vitally important you prepare for the week ahead in order to get the best results! Spending an hour in the kitchen on a Sunday evening will keep your nutrition on track throughout the week and deter you from buying unhealthy alternatives from the shop as you know you’ve got a meal ready for you in the fridge!

Tupperware is your best friend when it comes to meal prep! Ensure you get adequate amounts of each macro-nutrient from each meal according to your goals and then place them in the fridge ready for easy access. Try to have healthy snacks readily available to help satisfy any feelings of hunger between meals. Fruit and nuts are an excellent choice. Once all your food is prepared, it will normally keep fresh for 3-4 days.

To get your tailored nutrition plan specific to you and your goals, contact me today!