WHAT I EAT IN A DAY

Hello everyone! So for today's post i am back with another what i eat in a day post and of course it is another healthy one, as i am still trying to stick to whole 80% good, 20% maybe not so good lifestyle. I am finding that this "diet" which i hate using the term diet (i would much prefer to use the work lifestyle because diets are classed as temporary), is working so well for me and i am finding myself not craving bad foods all of the time. Today's what i eat in a day is in the 80% section, that being said i would love to share at some point more of the 20% section too because we all have those days from time to time...

As i mentioned in my previous what i eat in day post, i usually switch between one of four different breakfast options and even though it is summer this day i went with porridge. This porridge i made 40g of oats, one scoop of chocolate brownie flavoured diet protein blend from MyProtein, 150ml of unsweetened almond milk and then i topped it with some mixed nuts and seeds, as well as a little bit of honey. 

Lunch time and i am actually having the same as i did in the last post ironically, all though i have also been obsessed with having hummus on toast or even hummus on the ryvita thins you can get. So of course this is another one of my favourite lunches, which is smashed peas on wholemeal seeded bread toasted and topped with dried crushed chilli.

Finally for dinner i am having one of my favourite "summer" dinner dishes, which is roasted veggies, bulgur wheat and halloumi. For the roasted vegetables it is basically just mixed peppers, squash or sweet potato, red onion, garlic and of course mixed in to the bulgur wheat and then topped with some pan done halloumi and some more crushed chilli because i just love anything including chilli.

This particular day for drinks i had around 3 litres of water, an unsweetened almond milk iced latte, a peppermint tea and a raspberry pepsi max.

Catch up on my previous what i eat in a day post: here

xo.

THE BEST HEALTHY "FAKE"AWAY RECIPES

Hello everyone! I know i am not on my own when i say that they love a good takeaway from time to time, but don't love the calories that they contain. Ever since switching up my lifestyle and the way i eat, i barely eat takeaway or eat out in general and since doing so i have discovered a ton of different recipes on Pinterest, that are great healthy alternatives to our favourite takeaway food choices. With that in mind for today's post i thought i would share with you a selection of my favourites, as they are not only a lot better for you but they also work out a lot less expensive in the long run than getting a takeaway would...

1. pizza

Pizza is one of my favourite foods ever and it just something i can't go without having on a regular basis, whether that be eating out or at home. Pizza can be super calorific (especially a naughty Domino's or Pizza Hut) but this doesn't have to be the case, so much so i have been having homemade pizzas at home for years now and i enjoy them so much more.

vegan caprese pizza - click for recipe

three ingredient sweet potato pizza base - click for recipe

easy healthy tortilla pizza - click for recipe

2. burger

Second close favourite in cheat meal favourites for me is a good burger and fries, especially if it contains cheese. It is quick and easy to head to McDonald's and get a heavy in calorie burger that won't fill you up but it won't be as satisfying as making your own at home for more than half the calories and will keep you full up for longer.

mushroom burgers with chickpeas - click for recipe

sweet potato quinoa burger - click for recipe

halloumi burger with sticky chilli sauce - click for recipe

3. indian and thai food/curry

I love nothing more than a good Indian takeaway from time to time and for me the spicier the better, but i do also love the classic tikka masala with a yummy naan bread to dip. Just like pretty much all restaurant/takeaway foods even these run high in calorie, which can be avoided by making your own at home.

chicken tikka masala - click for recipe

thai butternut squash red curry - click for recipe

thai noodle salad - click for recipe

sweet potato, chickpea and spinach curry - click for recipe

4. mexican

A restaurant favourite of mine (Italian food aside) is definitely Mexican food, anything from fajitas to enchiladas and burritos which all happen to include tortilla wraps. Tortilla wraps if eaten more than one at a time can bump your calories up a fair bit, as most contain anything from 90-150 calories each. That being said limiting yourself to one or two over four, is a lot better.

shrimp sheet fajitas - click for recipe

mexican street style corn stuffed peppers - click for recipe

one pan mexican rice - click for recipe

cilantro lime shrimp tacos - click for recipe

xo.

MY TOP SIX FAVOURITE PROTEIN WORLD "SLENDER BLEND" RECIPES

Hello everyone! For today's post i am back with another foodie/healthy lifestyle type of post. This time i thought i would actually share some of my favourite recipes that i have been loving to eat for the past few months, which all have "the slender blend" by Protein World incorporated in them somewhere...

So like i said for the past few months now i have been incorporating "the slender blend" by Protein World in to my diet a lot and i have been not only enjoying the taste of everything i have tried but also the difference in the way i feel personally, as i honestly feel really good right now! There is this whole taboo subject about "weight loss" products and if i am being completely honest, i think a lot of these appetite/weight loss products that people get paid for promoting a lot on social media are not a healthy way to lose weight (don't hate me but that's just my opinion). That be said with the Slender Blend you are getting those natural ingredients that you need to maintain a healthy lifestyle, which is high protein, low calorie/sugar yet high in fibre. 

1. post-workout/meal replacement

So first of all is probably the easiest form to use Slender Blend, which is simply by making a shake the regular way with the shaker. You can get the Slender Blend in so many different yummy flavours ranging from Vanilla to Chocolate, Raspberry and White Chocolate and a lot more (personally i like to stick to the Vanilla and then Chocolate). To make this shake you simply add four scoops of powder to 400ml of water or milk (i use Almond Milk) and shake away. - Perfect for an on-the-go breakfast.

2. slender coffee shake

Next up is another shake but this time one that i pop into my Nutribullet, as it is more of a Frappe style shake and still a super quick snack/meal to have. I simply make a shot of coffee up before taking my nutribullet cup, adding Ice, two scoops of Slender Blend, then the Coffee before filling to the max point with Almond or Coconut Milk and then blend away until smooth.

3. chai vanilla porridge

Now that it is autumn i have been loving having Porridge again for breakfast, as it is not only super yummy but also Oats are so good for you. I kind of came up with this recipe by eye-balling it by chance and now i am obsessed with it, as it is full of those perfect cinnamon/chai autumn flavours. I weigh out 30g of Rude Health Oats, add one scoop of  Vanilla Slender Blend, 1/2 tsp Cinnamon, 1/2 tsp Ground Ginger, a handful of Mixed Dried Fruit and then 100ml Almond Milk, before popping in the microwave for 2-3 Minutes.

4. not-nutella overnight oats

Next up is a recipe that i put a spin on from the not-so-nutella shake recipe that Protein World have on their site, the spin being i like to do it in Overnight Oats form. Overnight Oats are that perfect, yet healthy and still yummy meal prep breakfast, which can be made into so many different flavours. To make the not-nutella Overnight Oats i simply take 30g of Oats, one scoop of Chocolate Slender Blend, 1/2 tsp Cocoa Powder, 1 tbsp Almond/Peanut or Hazelnut Butter, 2 chopped up Dates and 100 ml Almond Milk. Then all that is left to do is leave in the fridge overnight to do its magic.

5. berry protein bowl

Next up is another spin on a Protein World site recipe, as i modify it by adding/taking away some of the ingredients i don't like. A lot of smoothies have Banana incorporated into them, but fun fact i hate anything Banana flavoured or Banana in general. That being said to make the Slender Blend Berry Protein Bowl i simply add, Frozen Berries, 2 scoops of Vanilla Slender Blend, 50ml Almond Milk and a handful of Ice before blending all together and adding toppings of your choice. 

6. slender pancakes

Finally we have something that i have been itching to try for so long as they always come highly recommended, so i finally picked some up and i can now see why they are highly recommended. I love traditional pancakes as they are so yummy, so if i can get something that tastes good like they do but be good for you then i am going to take that option. They are also super easy to make you simply shake/mix the mix together with water/milk pour into the pan, flip and you are done within 3 minutes. The fun starts when you have to decide what toppings to serve with them, which you can afford to do as the pancakes are only 85 calories each.

Check out the Protein World site for more fun/yummy recipes: here

xo.

AUTUMN RECIPES | HEALTHY DINNER IDEAS

Hello everyone! So when it comes around to this time of year, there is nothing better than having something warming yet delicious to eat for dinner. That being said just because it isn't summer anymore and you are going to want something a lot heartier, it doesn't mean it can't be healthy still because it can. With that in mind for today's post i thought i would share with you some of my personal favourite healthy dinner ideas for autumn...

1. butternut squash and chickpea curry

So i recently picked up a copy of the October Slimming World magazine, not because i follow Slimming World unlike i know a lot of people do but because i have seen so many people create yummy syn friendly/free meals created by Slimming World and i wanted to give them a go. One recipe from the magazine that really caught my eye, is this delicious butternut squash and chickpea curry. Curry is a favourite of mine as i love anything spicy and it is perfect for autumn time, with some wholegrain rice or even lentils/bulgur wheat.

2. squash, spinach and walnut linguine

Next up is another squash inspired dish and actually a recipe from a blog post of mine from almost two years ago, still a firm favourite of mine during autumn/winter. This recipe is super simple yet super tasty and packed full of all the good stuff, the only thing i would say is if you are following a certain strict diet switch the olive oil up for a tiny amount of spray oil (which is what i now do also). 

3. one pan healthy sausage and roasted vegetables

This is a recipe that can be done with regular sausages or vegetarian sausages and definitely a favourite of mine, all year round not just autumn time. This can literally all just be thrown into one pan or a baking tray and be left to roast in the oven until cooked, not many dishes to wash afterwards either. Roasted veggies always have this beautiful taste to them, unlike when you would just boil them or steam them which makes them a lot more enjoyable to eat therefor you can get more veggies inside of you. 

4. sicilian-style salmon with garlic mushrooms

Fish dishes are another one of those perfect for autumn time, especially this salmon dish from the BBC food website which is paired with autumn style veggies and yummy garlic mushrooms. This dish is super quick to throw together, doesn't contain many ingredients but is still full of beautiful flavours and full of goodness. 

5. sweet potato + kale chilli

Just like curry to me chilli screams warming/hearty autumnal food, especially this delicious sweet potato and kale chilli inspired from Pinterest. I love how full of autumnal colours this dish is, with the orange of the sweet potatoes, green of the kale and deep red of the kidney beans. This is another one of those dishes that could be either served alone, with some rice or bulgur and if you have any left overs eaten alone is perfect for lunch time.

6. broccoli pasta bake

Two things i love to eat a lot are pasta and anything cheesy and i definitely limit the amount i have so much more than i would of in the past. That being said if you do cut down the amount you eat, a little once in a while will do you good as you do need some of the benefits from the two. Broccoli pasta bake is such a simple yet delicious meal that can be made/tweaked to your own specific diet. Cutting back of cheese and adding maybe some nutritional yeast as a substitute or even just bread crumbs, or a mixture is a great way to cut back on the calories yet you are still getting the same crusty topped effect. 

Want to finish your evening off with a low calorie/syn friendly snack/dessert? Catch up on my recent blog post sharing some of my favourites: here

xo.

LOW CALORIE/SYN FRIENDLY SNACKS/DESSERTS (UNDER 100 CALORIES)

Hello everyone! So in a few different food related or Motivation Monday posts, i mentioned that i switched out higher calorie/naughty snacks for things that are a lot lower in calorie. At the moment there are so many yummy and new low/lower calorie snacks, in a wide range of flavours both sweet and savoury. With that in mind for today's post i thought i would share with you some of my personal favourite bought snacks at the moment...

1. fibre one 90 calorie chocolate brownie bars 

(87 calories, 3.0g fat, 1.8 saturated, 7.3g sugar, 0.25g salt)

I am pretty sure that these Fibre One brownie bars are the original line from the brand, as until recently you could only find the square bars. These are perfect if you are a brownie/cake lover as they aren't too big, they are under 90 calories yet they still taste as if you are being naughty. You can also pick up the square bars in Lemon Drizzle, Salted Caramel, Cinnamon and of course Chocolate Brownie which is my personal favourite.

2. fibre one 90 calorie peanut butter popcorn bar

(90 calories, 4.3g fat, 1.7g saturated, 4.2g sugar, 0.13g salt)

As i mentioned in my recent what i ate in a day post, Fibre One bars are a must-try bar and i mentioned how this particular one is my favourite out of all of them. This is perfect if you still want something dessert-like but maybe a little more savoury tasting, as it is filled with a peanut butter flavour and of course popcorn. Another good thing about these Fibre One bars is as it suggests in the title, they are filled with fibre rather than sugar and bad fats. If peanut butter isn't a favourite but popcorn is, you can also pick up these bars in a Chocolate Popcorn flavour.

3. fibre one 90 calorie carrot cake bars

(90 calories, 3.3g fat, 1.8g saturated, 5.8g sugar, 0.23g salt)

Finally from Fibre One i couldn't not mention the newest edition to the product line, which is of course the Carrot Cake bars and the Triple Choc Cake bars. These are apparently a little harder to track down but if you do come across them, i definitely recommend giving them a try as they are just as delicious. That being said personally i love the Carrot Cake bar more, as the Triple Choc Cake bar tastes very similar to the brownies.  

4. asda blueberry muffin fibre bar

(86 calories, 2.3g fat, 1.1g saturated, 7.2g sugar, 0.16g salt)

Sticking on the fibre bar theme, ASDA recently started selling their own range of fibre bars which come in this delicious Blueberry Muffin flavour, as well as their own version of the Chocolate Brownie flavour. These bars are definitely worth picking up if you are on more of a budget and the Fibre One bars are currently full price, as they are more affordable at just £1.25 for 5 bars.

5. yushoi sweet chilli + lemon pea snacks

(88 calories, 3.0g fat, 0.3g saturated, 0.9g sugar, 0.3g salt)

If you are one of those people who loves crisps as a snack or just in general but you don't want to being eating them daily as of course they are filled with fat, as well as being super high in calorie. A great alternative are these baked pea snacks by Yushoi, they give you that crunch that you are missing from a crisp as well as the savoury taste. These are also gluten free and vegan friendly, as well as being free of artificial flavourings and MSG. 

6. kettle bites mozzarella + pesto lentil curls

(97 calories, 3.1g fat, 0.5g saturated, 0.6g sugar, 0.4g salt)

Another good one and so much better for you than crisps, in fact i think i enjoy these more and that is lentil curls. You can pick these up by so many different brands now (supermarkets even stock their own brand versions) but a favourite of mine is definitely the ones by Kettle, as they have so many more unique flavours such as this Mozzarella and Pesto flavour and also my favourite Sweet Chilli. Just like the pea snacks, these are also gluten free, free of artificial flavourings and MSG.

7. skinny whip chocolate snack bars

(94 calories, 2.3g fat, 1.8g saturated, 10g sugar, 0.04g salt)

Back to something sweet/dessert-like this time something you can pick up in Home Bargains, i am pretty sure this is the only place you can get them anyway. These are just like the Fibre One bars is the way that they taste super naughty yet they are low in fat and calories. These bars are available in boxes of 5 for just £1 a box, they also come in three different flavours Double Chocolate, Toffee Chocolate and Strawberry Chocolate.

(In order to stay on track keep snacks to a minimum, such as one snack per day and of course mixed in with a healthy diet of three meals a day, never skipping breakfast) For more Motivation/Lifestyle tips, catch up on my motivation monday series > HERE <

xo.

WHAT I ATE IN A DAY | TRYING SOMETHING NEW?

Hello everyone! So for today's post i am back with another what i ate in a day post, as in my previous one i mentioned how i really wanted to get back into sharing them a lot more regular again and this time i am going to try my hardest to stick to it. Ever since i have been eating super healthy, i do switch up the things i am eating a lot more regularly so that is one way to keep things interesting and not everything will be the same every post. This tip of switching things up was one of my must do things, during my motivation monday series...

7:30 AM: So on this particular day i seemed to be a little behind/running late with time, so i was around half an hour or so later having my breakfast. That being said for breakfast i had something super quick, as well as being something i had been craving and that thing was bagel more specifically cinnamon bagel. Bagels are kind of high in calorie so they aren't the best if you are on a strict deficit but the trick to beat both is bagel thins, as they are half the calories. Breakfast was Cinnamon and Raisin Bagel toasted with a teaspoon of organic pure Almond Butter and a regular tea made with one Whole Earth Stevia and Unsweetened Almond Milk. Total Calories: 166

2:30PM: For lunch i was of course later having that also, as i was running a couple of errands before hand and decided to have more of a "dinner style" meal for lunch. I picked up one of these boxes from a healthy takeout place called Crunch in my town, it was a place i had been meaning to try for a while and i am so glad i have now as it was yum! I went for one of my favourite things which is Falafel, then i also had Bulgur Wheat and "Hot Veg" which was Baby Corn and Green Beans. Total Calories: N/A

7PM: Obviously i had a larger lunch than i normally would so i opted for switching things up, trying something new and having more of a lunch dish for dinner. This is ironically the same thing i had in my previous "what i ate in a day" post but of course for lunch, which is Smashed Peas on a slice of Wholemeal Farmhouse Toast topped with Chilli Flakes. Total Calories: 163

8:15PM: In many of my Motivation Monday post's i mentioned how i kept snacking to a minimum and only had one a day, either in between lunch and dinner or after dinner/the evening. Obviously because everything was later i decided to go with an evening snack, as i was craving something sweet. If you have a sweet tooth but are trying to be good and stay on track, Fibre One is a must-try brand of bars as they have so many yummy flavours and they are all 90 calories or less. I am addicted to this Peanut Butter Popcorn flavour, which i like better than their Brownies. I also decided to have one of these Muller Light Fruitopolis Greek Style with Cherry Yogurts, which are also my current favourite. Total Calories: 155  

Catch up on my previous what i ate post HERE...

xo.

MOTIVATION MONDAY #6 | MOTIVATION ROUNDUP

Hello everyone and welcome to the final instalment of Monday Motivation! Every single Monday in July i posted a bunch of different motivational focused posts and just in-case you missed them first time round, so for today's post i thought why not give you a little roundup/recap...

| monday motivation #1 | simple tips on how to stay motivated |

So first up was obviously post number one and this post i wanted to kick start the series, by sharing some simple tips on how to stay motivated. By knowing some simple tips on motivation just when you are starting/wanting to start living a healthier lifestyle, really helps you not only learn physically but also mentally.

| read the full post from July 2nd | here |

| monday motivation #2 | gym/workout makeup |

For post number two in the series, i really wanted to talk a little bit more about confidence when going to the gym/working out, especially when it comes to not feeling confident wearing no makeup. You honestly don't have to feel like that and i talked about some of the products i like to wear, that give you that confidence boost but doesn't appear like you are wearing a full face of makeup and of course comfortable for you to wear.

| read the full post from July 9th | here |

 | monday motivation #3 | my ten go-to healthy breakfasts |

For post/week number three i really wanted to touch of the subject of how true it is what they say and breakfast is in fact the most important meal of the day, as well as you don't have to spend a bunch of time preparing something healthy/yet delicious when you are in a rush. I get a lot of meal/breakfast recipe inspiration from Pinterest, so if you are ever stuck just have a browse as there is literally a recipe for everything.

| read the full post from July 16th | here |

| monday motivation #4 | workout/gym music |

Another gym/workout related post for instalment number four and a topic of my personal biggest motivation, especially when it comes to working out. In this post i decided to share a lot of the music on Spotify that are on my workout playlist, a lot of them are super up-beat and definitely spur you on during a tough session. 

| read the full post from July 23rd | here |

| motivation monday #5 | what i ate in a day |

So for the final instalment of Monday Motivation, i decided to share my first "what i ate in a day" post ever since switching up my food/lifestyle choices. In this post i really wanted to go into a little more detail about counting calories and limiting the amount of snacking, as well as how to keep things interesting so you are less likely to "fall off the wagon" so to speak.

| read the full post from July 30th | here |

I hope that you have enjoyed this monthly series focusing on Motivation and a more healthier lifestyle, i would love to know if there is anything else you would like me to cover in a future monthly series. You can either tweet me @iamkatiee_ or message me on Instagram @katiebeautyshake

xo.

MOTIVATION MONDAY #5 | WHAT I ATE IN A DAY

Hello everyone and welcome to another instalment of "Motivation Monday" on my blog! If you have been keeping up and read #1 in this series, then you will probably remember me saying to stay tuned for a What I Ate In A Day post in this series and post #5 is the one. I have not shared one of these posts for so long now (i'm talking last year/early this year so long) and i really want to get back into sharing them more often, as they are also one my favourite videos or posts to read and watch. As i have mentioned during this series, i have actually been counting my calories which i will add at the end to share what calories are in each meal...

7:00AM: On a regular week day i always tend to have my breakfast at around 7-ish after i have done a workout, which i always do first thing in the morning. So for breakfast whilst the weather has been super hot i have been loving having yogurt, with either fruit or granola. The yogurt i am having is the Muller Light Fruitopolis Greek Style Cherry (no added sugar) topped with Homemade Granola, which is just Oats, Almonds, Walnuts, Raisins, Puffed Wheat, Flax Seeds and Coconut. Then as well as water i am having a regular tea with one Whole Earth 0 Cal Stevia and a little bit of Unsweetened Almond Milk. Total Calories: 144

1:30PM: So for lunch i like to switch things up pretty much everyday, just to keep things interesting. That being said this specific lunch has been one of my favourites for so long now and i have shared it in this style of post before, as it is such a great way to have that Avocado on Toast type meal but if you are like me and hate Avocado it is a great alternative. Of course the alternative i am talking about is Smashed Peas on Toast, which is literally just one slice of Wholemeal Farmhouse Bread Toasted and Peas cooked and Smashed, then topped with Chilli Flakes. You can also do this with Broad Beans or Edamame. Total Calories: 163

4PM: So in the first Motivation Monday post, i mentioned how i used to have an afternoon snack and one in the evenings but no i just have one or the other, never both. On this particular day i had a snack in the afternoon and i try to keep them as healthy as i can, so i usually opt for some type of low-ish calorie and low fat bar seeing as i had already had Yogurt for breakfast. I love, love, love these Jordan's Frusli Juicy Blueberries bars and i first tried these after seeing Anna Saccone-Joly have these on her What I Ate Wednesday's, they are honestly so delicious. I also like to have a Masala Chai Tea, which is also so yummy and it really suppresses that biscuit-y craving we can all probably get from time to time. Total Calories: 114

6PM: Finally we have dinner and this is probably one of my favourites at the moment, as it is super yummy and healthy also. This dinner is basically a bunch of different veggies roasted like Red Pepper, Orange Pepper, Squash, Sweet Potato and Red Onion, then you basically just mix it into some Bulgur Wheat (which is so much lower in calories than rice). I had my topped with some Halloumi, which was just coated in spices and then i also added some Chilli Flakes on top. Total Calories: 343

Catch up on a similar post HERE...

xo.

MOTIVATION MONDAY #3 | MY TEN GO-TO HEALTHY BREAKFASTS

Hello everyone and welcome back to the third instalment in my "Monday Motivation" series this month! When it comes to trying to stay on track/stay eating healthy, one of the key steps to maintaining this is to ALWAYS eat breakfast. By starting your day off eating breakfast, you are not only going to have more energy to stay motivated during the day but you are also going to less likely snack/eat foods that are not necessarily good for you. With that in mind for this weeks instalment, i thought i would share my ten go-to healthy breakfasts...

1. good grain puffed wheat or multigrain cheerios with almond milk

Cereal is such a quick and easy breakfast but a lot of cereals tend to have a ton of sugar in them, so if you are trying to be good make sure you check the sugar contents on the box before hand. Two of my go-to's are the Good Grain puffed wheat, which is high in fibre, low in sugar and calories. The other cereal i love is the plain multigrain cheerios, unlike the honey/chocolate ones, the multigrain ones are lower in sugar and are super high in fibre. I always have unsweetened almond milk with mine or sometimes coconut milk, as i don't have cows milk.

2. overnight oats

Overnight oats are another great quick and easy breakfast to have, as it literally takes five minutes if that to make the night before and leave it in the fridge until you are good to go. Oats are a really good fat burner, as well as keeping you fuller for longer. I actually have a full blog post on my blog already with lots of different overnight oats recipes/toppings, which you can catch here.

3. porridge

As well as overnight oats another oat-y breakfast i love is regular porridge, some people see porridge as boring but you can add so many different things to it and make it a lot more interesting/tasty. My current favourite is oats, unsweetened almond milk, a tablespoon of PB2, cinnamon and a tsp of organic honey.

4. yogurt and fruit

Another quick and easy breakfast, which i am all about in the morning is yogurt and fruit on top. My favourite is a fruit-y muller light yogurt with some peaches sliced up on top. You can do this with so many different fruits/flavoured yogurts, you can also add a drizzle of honey or agave nectar over the top if you wish. 

5. alpro plant yogurt with homemade/granola topping

Another great yogurt breakfast, this time completely vegan/dairy-free is some of the Alpro plant based yogurt, either the vanilla or almond flavour topped with some homemade granola. The homemade granola we have is literally just dates, dried fruit, different nuts and oats baked in the oven and it is delicious.

6. coffee protein smoothie

This particular breakfast is what i always tend to have if i am not feeling particular hungry when i get up, but i still have breakfast so you don't skip a meal. The smoothie couldn't be easier to make either as it is simply just four tablespoons of rolled oats, two tablespoons PB2 either plain or cocoa, one tablespoon coffee or espresso powder, almond milk and ice.

7. scrambled egg on toast

It is not often that i have toast for breakfast anymore but i do tend to more so on the weekend, yet unlike before i only ever have one slice and it is always wholegrain/seeded. Then to top it off i will have one large egg scrambled, with a splash of water added to it and this allows them to go super fluffy and then i always like to have a drizzle of chilli sauce over top.

8. homemade beans on toast

Another great weekend breakfast on toast is homemade baked beans, which is literally just any canned beans you want, onion, garlic, chilli and tinned chopped tomatoes cooked on the hob. Then just like the egg once cooked, i place some over top of one slice of wholegrain/seeded toast. I also don't have butter or butter substitute on the toast, as i just prefer it without but that is totally up to you.

9. smoothie bowl

Another smoothie one but this time in a bowl with toppings on top, when it comes to the smoothie itself i opt for frozen mixed berries mixed with almond milk and then topped with some nuts or the homemade granola. You could also top it off with some more fresh fruit, or even all of the above all depending how hungry you are.

10. homemade baked oatmeal/granola bars or squares

Finally this is definitely one of those good for both breakfasts or a snack when on the go, as you can make a tray up and keep them stored all week. You can pretty much make your oatmeal bars whatever flavour you want, a good one is blueberry and coconut. You can find a ton of different recipes on Pinterest.

Catch up on last week's instalment HERE...

xo.

MONDAY MOTIVATION #1 | SIMPLE TIPS ON HOW TO STAY MOTIVATED

Hello everyone and Happy July! So over the past 4-5 months i have actually completely changed my lifestyle and i have become a lot more motivated/healthy by changing my diet and exercising a lot more. With that in mind and seeing as i haven't really spoken much about it, i thought why not share with you some of the simple tips i have found work well for me when it comes to staying motivated. I thought i would combine this post into a series of Motivation Monday posts, for the whole of July...

1. do NOT say you are on a diet.

Maybe you do want to shift a few pounds but do NOT ever call it a diet, because diets are always associated as a temporary fix/solution. By calling it a lifestyle choice, it becomes the way you live every single day and your brain is more likely to allow you to stick to staying motivated.

2. you have to do this for YOU and nobody else.

Another number one rule is always do/make your own lifestyle choices for YOU and nobody else, never let anyone else dictate to you what to do and when to do it. You are your own person, you do you boo (one of my favourite sayings right now) because at the end of the day it is your life so it is your right to choose to do and be who you want to be. Only let someone be in your corner to keep you motivated, rather than someone put you down!

3. watch what you are eating.

Some people might not agree with calorie counting but for me personally this has helped me stay on track without any slip-ups, as i have been within my daily calorie budget every single day for well over 100+ days now. I use the app on my phone called Lose it!, it is free, easy to use and has official nutritional of pretty much any food item/product (as well as restaurant nutritional values). The thing i also love about this app is that you can add your own food/meals to the app, say if you have cooked a recipe from a website or book that has all the nutritional values you can simply add them in. The app is set to the calorie budget according to your height, weight and how much you want to lose per week or you can choose to stay the same.

4. cut down on snacking and never skip a meal.

The way those extra calories add up is when you snack a lot in-between meals, which was a slight downfall of mine and quickly got that under control. Now i only have one small healthier snack either in the mid-afternoon or the evening, but never both like i would before. Another huge tip to stay on track/motivated is to NEVER skip a meal, especially breakfast. It is true what they say breakfast is the most important meal of the way, as it increases your energy levels allowing you to stay motivated through-out the day. (stay tuned for a what i ate in a day during this month's motivation monday series).

5. exercise/workout first thing in the morning.

What i have found as worked for me, is doing a workout first thing in the morning, this way i am not only starting my day off right and it is simply out of the way. A lot of people make the excuse by saying "i don't have time" when you do have time if you make time, get up 20-30 minutes sooner than you usually would and even if you only do a quick 10 minute workout you have still done something. 

6. walking.

It is super easy to just jump in the car to go five minutes down the road, but it is just as easy to get your steps in by walking down the road also and this way you are not only fitting more exercise, you are also getting fresh air (this will help improve your mood). If you are lucky like i am to live not too far from a park, just take 30 minutes out of your day to go for a walk which can burn up to 190 calories. 

7. constantly set yourself new goals.

Always set yourself new goals, whether that be week by week or monthly just set yourself a goal to reach and work towards. Then once you have ticked that goal off, create another one and challenge yourself. When it comes to working on achieving goals (not just fitness or diet) the number one rule is to remember to believe in yourself and believe you can push through and do it, as long as you reach your goal eventually at least you have reached it and you can then move onto the next goal.

8. stay hydrated.

Whatever you are doing or whatever lifestyle you live, one that is the most important for your well being is to stay hydrated and drink as much water as you can every single day. Especially now it is summer, it is important to stay hydrated even more in the heat. Drinking lots can help detox your body constantly by flushing out any toxins etc. Talking of liquids, something else that i have been doing pretty much all year is not drinking alcohol. I'm not saying i haven't had a drink here and there because i have, but i haven't been drinking every weekend as i was before. I tend to stick to something like a gin and slimline tonic, which has less calories. 

Catch up on a similar post HERE...

xo.

QUICK, EASY + HEALTHY PINTEREST LUNCH IDEAS

Hello everyone! So last week i shared with you some of my favourite/go-to quick, easy and healthy Pinterest breakfast ideas which have all the time and you can catch up on that post here if you didn't already. With that in mind i thought why not keep the ball rolling and share with you some of my favourite lunch ideas from Pinterest, which are also quick, easy and healthy to make (fun fact some of them are a healthy spin on some yummy yet naughty/not so good for you classics).

1. tortilla vegetable pizza (wallflower kitchen, blog)

If you are like me and are obsessed with pizza, then you are going to love a quick tortilla pizza for lunch and you can make them from as little as 200 calories (all depending on the calories on the tortilla wrap). You can either stick to your usual pizza toppings or go healthy by skipping the cheese and adding veggies, you can either meet in the middle adding a little of both. I have this lunch quite frequently and it only takes around 5 mins prep, before popping under the grill for a further 5-10 mins.

2. smashed peas/broad beans on toast/bruscetta (recipe: my little larder, blog)

If you have read any of my "what i ate in a day" posts previously, then you will probably remember me mentioning how much i love smashed peas or broad beans on toast, especially with some garlic and chilli. This is such a good alternative if you want an avocado on toast type of lunch but don't like avocado, which i don't. There are so many different things you can have which are quick, easy and healthy for lunch on toast, such as mushrooms, scrambled or poached egg or even a homemade/healthy version of baked beans.

3. baked sweet potato fries (live eat learn, blog)

By simply chopping some sweet potato up into thin strips before placing on a tray and adding a little salt, before baking on the oven is perfect for when you crave one of those "snack-y" type lunches. You can skip feeling guilty about having fries for lunch, as the sweet potato fries are baked and not fried therefor using a lot less oil (you probably only need a teaspoon if that). One of my favourite things to dip mine in is either sriracha hot sauce or sweet chilli dipping sauce, so yummy!

4. butternut squash, kale, butter bean pesto salad (cupful of kale, blog)

If lettuce isn't your thing but you want to up your intake of veggies at lunch time, then this butternut squash, kale and butter bean pesto salad is perfect for doing just that. Not only is this salad packed full of vitamins and goodness, it is also going to fill you up for longer than a regular salad would. This one is also great for having either hot or cold and is one that could be easily made in a larger batch for meal prepping.

5. cabbage, kale and potato rosti (delicious magazine, blog)

  I love anything potato, so rosti's are a favourite of mine and another great way of getting your intake of veggies up, without feeling like that is what you are eating. Delicious magazine has so many great recipes from lunches, dinners to desserts and this recipe also happens to be another one perfect for meal prepping and helping you save time in the long-run.

6. stuffed mushroom and halloumi pittas (olive magazine, blog)

Finally we have a quick and easy twist to your regular sandwich, by using pitta rather than bread and also pitta is lower in calories than bread. This recipe is actually one of my favourite things to grab at Nandos, so it is a great one to re-create at home also and it only takes 15 mins. You could stuff your pitta with any filling of your choosing and to suit your taste/preference.

Have a great weekend!

xo.