One diet plan that is getting a lot of attention lately is the ketogenic diet (or keto diet). The keto diet is a diet that consists of eating little to no carbohydrates.

The question is though, does it help with weight loss and is the keto diet good for you?

The average person gets their energy from carbs, but when on a ketogenic diet, our bodies are forced to find another energy source. That energy comes from ketones, which is produced by the liver.  

How the Keto Diet Works 

Every time we eat foods high in carbs, our bodies produce glucose and insulin. Glucose is our primary source of fuel, and can be easily converted into energy.  In order to process this glucose, the body produces insulin, transporting it throughout our bodies. 

This is perfectly normal, but there’s one problem: the unused glucose is stored in the body as fat. Over time, these fats stores can grow, possibly leading to a variety of health issues, including weight gain and obesity.   

This is where keto diets come into play. The human body can get energy from two sources: carbohydrates and stored fat.

By eating less carbs and following a keto diet, the body has no choice but to use that stored fat for energy. But just keep in mind that you can’t eat an unlimited number of calories. Overeating on the keto diet will still cause weight gain, just like it will on any other diet.  

Benefits of Keto Diets 

When our bodies stop using glucose as its primary source of energy, it runs on ketones. These ketones become the top fuel source when carbs aren’t available. Keto diets are believed to have many benefits. Here are just a few: 

Lower Blood Sugar

Every time we eat, the body produces glucose and insulin. Insulin levels can spike, giving us a surge of energy, then drop just as quickly.

This can cause us to suddenly have low energy levels and “crash.” (We often experience the crash when we eat foods or beverages high in sugar.)  

By using that stored fat for energy, blood sugar levels can remain constant, and eventually decrease. This may be beneficial for those who are diabetic or pre-diabetic. 

Weight Loss

If the body is using stored fat for energy, this could be an excellent way to lose those excess pounds naturally.  

Increased Endurance

By training the body to use stored fat for energy, athletes may be able to keep their energy levels higher over longer periods of time. This can help improve their performance levels and decrease the risk of bonking.  

Eliminate Afternoon Slumps

Many office workers experience the dreaded “afternoon slump,” where they need a jolt of energy to make it through the day.  By using stored fat for energy, a person can stabilize energy levels, keeping them energized and ready to go.

Reduces Risk of Cancer

Studies are ongoing, but many believe ketosis is the key to fighting cancer. Why? Because many cancer cells use glucose as fuel. 

Top Keto Diet Foods 

Here are the top foods to eat and avoid while on a ketogenic diet: 

Foods To Eat:

Grass Fed and Wild Animal Sources:

Beef, Egg’s, Fish, Chicken, Game

Healthy Fats:

Olive oil, Omega 3’s, Coconut Oil, Butter, Lard

Veggies:

Leafy greens, Asparagus, Cucumbers, Summer Squash, Cabbage, Broccoli, Cauliflower, Onions, Squash, Artichokes 

Fruits:

Avocado’s

Beverages:

Coffee, Tea, Water

Herbs and Spices

Cinnamon, Ginger, Garlic, Cayenne Pepper

Fermented Foods:

Sauerkraut, Kimchi, Kombucha 

Nuts:

Macadamia Nuts, Pecans, Almonds, Flaxseed, Pumpkin Seeds,

Foods to Avoid

Non-Organic, Farm Raised Meat Sources:

Farm Raised Beef, Pork, Chicken and Fish 

Sugar and Sweets: 

Ice Cream, Cake, Sugary Drinks, Cookies, Donuts 

Grains: 

Wheat, Rye, Oats, Corn, Barley, Millet, etc.

Processed foods: 

Pizza, Fast Foods, Foods Containing MSG, Sulphites,  

Artificial Products:

Low-Fat, Zero-Fat Products 

Milk:

Consume Raw, Full Milk Only (In Moderation) 

Refined oils: 

Sunflower, Cottonseed, Soybean, Margarine, Corn Oil 

Fruits: 

Pineapple, Mango, Banana, Papaya, Grapes, Fruit Juices, Raisins 

Is Keto For Me? 

The jury is still out on keto diets.  

For some, they believe the problem with keto is that you need to cut out most fruit and veggies because of the carb content. This means you’re missing a lot of micronutrients (i.e. vitamins and minerals).

The truth is that you don’t need to cut out ALL fruits and vegetables – you just need to focus on the ones that give you maximum nutrients with less carbs such as berries and leafy greens.  

Another issue is that a lot of foods high in fiber are higher carb foods, so that might be a problem. Eating a low fiber diet might make you feel hungrier and might also impact your bowel movements. So it’s important to make sure that you’re eating enough fiber if you choose the keto diet.  

Sample Keto Meal Plan 

For those looking to try keto, but want to ensure they’re getting the nutrients their body needs, here’s a sample meal plan: 

Breakfast: Farm Raised Bacon and Eggs

Method:

1. Fry bacon in pan until crispy 

2. Fry eggs in bacon grease 

3. Cut cherry tomatoes, and sauté tomatoes and spinach in pan 

4. Season with salt and pepper to taste 

Lunch: Caesar Salad

Ingredients: 

• 1/2 lb (220g) chicken breasts 
• 1 tablespoon olive oil 
• Salt and pepper 
• 5 oz (100-150g) bacon 
• ½ Romaine lettuce 
• 2 oz. (50g) freshly grated parmesan cheese 

Dressing: 

• ½ cup mayonnaise 
• 1 tablespoon Dijon mustard 
• ½ lemon, zest and juice 
• 2 tablespoons grated parmesan cheese 
• 2 tablespoons finely chopped filets of anchovies 
• Salt and pepper 

Method: 

1.Mix the ingredients for the dressing with a whisk or blender. Set aside in the refrigerator. 

2.Preheat oven to 400°F (200[Symbol]C). Place the chicken breasts in a greased baking dish. 

3. Season the chicken with salt and pepper. Drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked. 

4.Fry the bacon until crisp. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top. 

5. Add dressing and parmesan cheese. 

Dinner: Keto Ribeye Steak with Oven-Roasted Vegetables

Ingredients: 

• 1/2 lb. (220g) broccoli 
• 1 whole garlic 
• 5 oz. (140g) cherry tomatoes 
• 3 tablespoons olive oil 
• 1 tablespoon dried thyme or dried oregano or dried basil 

• 1/2 lb. (220g) ribeye steak 
• Salt and pepper 
• Anchovy butter 

Method:

1. Make the anchovy butter. Finely chop the anchovy fillets and mix them with butter (at room temperature), lemon juice, salt and pepper. Set aside. 

2. Preheat oven to 450°F / 230[Symbol]C. (Allow meat to reach room temperature before cooking it.) Separate the garlic into cloves and the broccoli into florets.

2.2. Grease a large roasting pan and place all the vegetables in a single layer. Season and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 15 minutes. 

3. Brush the meat with olive oil and season with salt and pepper. Fry quickly on high heat in a frying pan.  

4. Remove pan from the oven and make room for the meat amongst the vegetables.

5. Lower the heat to 400°F / 200[Symbol]C and place pan back in the oven for a few minutes or up to 10 or 15, depending on how you like your meat – rare, medium or well-done. 

6. Remove from the oven and place a small amount of anchovy butter on each piece of meat. Serve straight away. 

Summary 

The ketogenic diet has many benefits and can help with weight loss. You just need to make sure that you’re not excluding fruit and veggies, and that you’re eating enough fiber! 

I don’t think that there is one “perfect” diet – many of them have their benefits and drawbacks. The best diet for you is the one that you actually enjoy and can stick to long term.

Is the keto diet is good for you? You won’t know until you try it!  (If you have any health issues, please consult your doctor before trying a new diet).

The post Is The Keto Diet Good For You?  appeared first on Rachael Attard.

So, I’m going to show you what’s the best way to start eating healthy and how to STICK to a healthy diet.

A good way to start eating healthy is to try clean eating! Clean eating is typically eating food in its most natural state and avoiding eating overly processed foods. I try to eat as clean as I can, but I also eat dairy-free yoghurt and whole grains such as oats and bread.

These clean eating guidelines should provide you with the information you need to start eating a healthy diet (without being too extreme) and give you a few meal ideas.

BEGINNER’S GUIDE TO HEALTHY EATING

WHAT FOOD SHOULD I BE EATING? 

You know, the old food pyramid used to be the go-to guide for how we should be eating. A big base of grains and cereals at the bottom, then moving on up through fruits, veggies, dairy, meats, and fats right at the top. It was all about loading up on those carbs and keeping fats limited.

But, let me tell you, things have changed. With more research coming out, we’re seeing that maybe the old pyramid wasn’t quite hitting the mark. Turns out, eating more fat can actually be good for losing fat, and we don’t need to load up on as many carbs as we thought!

So, while the old pyramid was a good start, we’re learning new things all the time. It’s all about staying open to new ideas and finding what works best for you and your body.

Here are my recommendations for daily servings (Modified Food Pyramid) :)

Check out my post on what I eat in a day, I make sure to still eat healthy even though I’m busy :)

HEALTHY MEAL IDEAS 

BREAKFAST 

• Omelette with vegetables such as spinach, mushrooms and tomato;
• Whole meal toast with poached eggs and avocado;
• Bacon, scrambled eggs and avocado;
• Oats with low-fat milk and honey;
• Overnight oats (soak oats overnight in milk and in the morning add berries and yoghurt);
• Smoothie made with fruit, low fat or dairy free milk (almond milk is my favourite), greens and protein powder.

LUNCH 

• Chicken and brown rice salad;
• Tuna / salmon and lentil salad;
• Whole meal wrap with chicken or turkey, avocado and salad;
• Toasted sandwich made with whole meal bread, chicken or turkey, avocado and salad;
• Brown rice sushi; and
• Egg sandwich made with whole meal bread.

This colorful one-pan chicken fajita rice bowl recipe from @cookingclassy is a must-try!

DINNER 

• Chicken or beef stir fry with quinoa or brown rice;
• Roast (chicken, beef, lamb, etc) with roast vegetables (go easy on the white potato);
• Salmon with salad or vegetables;
• Homemade curries and soups (pumpkin and curried cauliflower are my favourites);
• Zucchini pasta with homemade turkey meat balls and pesto;
• Cauliflower crust pizza
• Chicken crumbed in LSA (linseed, sunflower seeds, almond meal) and roast vegetables.

Dinners don’t need to be complicated so I suggest you try this yummy and easy Beef Stir-Fry recipe!

SNACKS 

• Carrot sticks and healthy dip such as hummus, spinach, avocado;
• Whole fruit (not dried);
• Yoghurt;
• Raw, unsalted nuts;
• Omelette or boiled eggs;
• Protein Bar
• Popcorn; and
• Protein shakes.

Protein Bar is an excellent snack which I like very much!

Now I have given you a lot of healthy food options you can try but if you’re still not sure where to start, I have a FREE 7-Day Meal Plan that you can try out. :)

You can sign up below! You’ll get a pdf nutrition plan with meals. This meal plan is designed to help you slim down and to teach you what a healthy diet looks like. 

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FAQ ON HEALTHY EATING

WHAT’S YOUR BEST TIP ON STICKING TO A HEALTHY DIET?

If you really want to start eat healthy and actually stick to it, I would advise you to choose 10-15 healthy foods you like and make your weekly eating schedule according to that list. 

If you know in advance what are you going to eat that week, it will be so much easier to make your own healthy meals and stick to your meal plan.

I love having variety in my diet and I don’t eat the same thing every day, but there are certain healthy foods that I do actually eat on most days. 

Eating similar foods and sticking to a similar eating schedule helps me stay on track and it will help you too. 

I also suggest you learn how to balance your plate, it’s essential for ensuring you get all the nutrients your body needs :)

Here are the 10 foods that I usually eat everyday. You don’t have t stick to the same foods as I do, but this might help you create your own list.

10 Foods I Eat Every Day

1. Banana
2. Strawberries, blueberries or other berries (but mostly strawberries)
3. Almond milk
4. Chia seeds
5. Protein powder
6. Raw nuts
7. Broccoli
8. Sweet potato
9. Eggs
10. Chicken

WHAT FOODS SHOULD I LIMIT? 

I don’t think you should cut out any food groups completely. But there are definitely some foods you shouldn’t consume every single day. 

Here are some of those foods:

• Junk food such as chocolate, biscuits, cakes, ice cream, chips, lollies and all the regular ones;
• Other processed foods such as sugary cereals, muesli bars, bottled sauces and pretty much anything that comes in a packet;
• Deep fried food, hot chips, pizza, sausage rolls;
• Take away foods such as McDonalds;
• Fatty meat such as chorizo and sausages;
• Soft drink, energy drinks, flavoured milk, refined fruit juice; and
• Alcohol

CAN I HAVE CHEAT DAYS?

Back when I first started eating healthy, I thought that cheat days sounded like a really great idea. Eat healthy all week and then eat bad foods on a Saturday or Sunday without feeling guilty! 

However, when you start thinking of certain foods as forbidden, you tend to crave them more. That’s why I said you don’t have to cut out certain types of food completely.

If you are sticking to a balanced diet, no foods are off-limits. Instead, I recommend allowing yourself to eat treats 2-3 times per week. If you really feel like having pasta for dinner, eat it and don’t feel bad about it! You shouldn’t restrict yourself too much.

I like to stick to the 80:20 rule. Eat healthy 80% of the time and then allow yourself treats 20% of the time. It has honestly been a much better approach for me, and I actually stick to healthy eating better this way, rather than having designated cheat meals.

HOW OFTEN SHOULD I EAT? 

Lots of people say that you should eat 5-6 small meals per day, and eat every 2-3 hours. But it actually doesn’t really matter. As long as you are eating the right type of foods and the right amount of calories, you are on track. However, I like to eat smaller regular meals as eating regularly prevents me from getting hungry and over eating. If I don’t eat for longer than this, I get so hungry that when I do eat, I often over eat.

CAN I EAT HEALTHY WHEN DINING OUT?

Just because you eat healthy, doesn’t mean you can’t go out for a meal with friends. At most cafes and restaurants, there are usually healthy options. Here are some ideas for eating out:

• Breakfast: healthy porridge, poached eggs and avocado on toast, tea or fresh juice;
• Lunch: chicken/turkey salad or wrap (limit the creamy sauce and cheese);
• Dinner: stir-fry, healthy curries (no white rice), small steak (200g), salmon or chicken with roast vegetables.

HOW MUCH WATER SHOULD I DRINK?

Your organs and tissues are made up of 70-90% water, and even your bones are 20% water. Your body NEEDS water to function correctly! Make sure you’re drinking at least 2L of water per day (can be in the form of other drinks such as tea). Plus this may also prevent you from drinking unnecessary calories from things like soft drink.

My daily diet plan can be found here and here x

If you really want to eat healthy and change your lifestyle, it is best to have a proper plan to follow. You will be much more likely to stick to it and be consistent if you are able to follow a guide.

Love,

Rachael xx

CALCULATE NOW

The post Clean Eating Guidelines: A Beginner’s Guide appeared first on Rachael Attard.

I’m eating healthy and not seeing results – Help!

Whenever I hear this my ears alert me to the word healthy – the meaning of which is something completely different for everyone, and their meaning of the word may not actually be what their body needs for optimum health. So I always dig deeper and ask What do you typically eat for breakfast?, And lunch? Dinner? Snacks? And drinks? Only then I get a picture of what might be going on for them.

To generalise, I see many females that struggle to lose weight despite eating healthy and exercising everyday. And 9 out of 10 individuals have no idea that stress is ridiculously high in their life, and this is what is affecting their weight loss. Be it physical stress (such as running too far, too long, everyday, eating terrible foods or drinking too much coffee and alcohol), emotional stress (a relationship breakup or family feud), mental stress (from too much work to do, or juggling too much in all areas of your life) or all of them put together.

Are carbs bad for me?

No carbohydrates are not bad for anyone.

There are times when certain individuals may need to minimise or eliminate particular carbohydrate sources for their gut health, weight loss, when following certain diets and so on. It pays to also mention that in the field of Nutrition, to every Yes there is a No and there is often just as much research on both sides to debate either which way. This is exactly why I teach my clients ways to find out for themselves, along with my support, knowledge and guidance, whether or not certain foods suit their body type.

In a nutshell, if you’re wanting to lose fat (because weight loss can happen after a pit stop to the toilet), then minimising your carbohydrate intake, more often than not, will yield the results you are after.

One reason for this ties in with the chronic stress and obesity in our society. Hear me out on this – our body uses glucose as fuel first when we are stressed. Meaning, if we are chronically stressed long term from our crappy boss, our dysfunctional relationship, not knowing how we will pay the rent, and so on… all our body uses as fuel is glucose (carbohydrate). And all we crave when we are stressed is carbohydrates in one form or another, and so we keep eating them (some carbohydrates also release messengers to our brain that make us feel good – vicious cycle). Then all those excess carbs we’ve been eating to deal with our stress and unhappiness are stored as fat because we can’t burn them off as quickly as we are consuming them. And when we are using carbohydrates as fuel, guess what we are not using? FAT.

My advice – fill your plate with more vegetables and lean protein sources, good quality fats and colourful foods first.

And if you are addicted to sugars or insulin resistant, then I highly recommend eliminating all processed sugars, grains and grain-containing foods (for at least a month) and stick to getting your carbohydrates from sweet potato, pumpkin, small amount of white potato, yams, and small amounts of fruit.

AM eating vs PM eating? (in relation to carbs)

Again there are two schools of thought to this, but when directing this at those for fat loss, I recommend that grains be eaten only at breakfast and perhaps lunch if need be (if that). Again as above, there are far more nutritious foods we can fill our plate with than grains.

If you are to eat grains at lunch or dinner, play around with the concept of food combining. Most people with impaired gut health, digestion issues or bloating, find that following food combining rules does wonders for their gut. Other people notice no difference. The biggie to experiment with is grains should not be eaten with proteins. So if you’re having pasta or rice, have it with plenty of vegetables. If you’re having steak or seafood, again with plenty of vegetables. The usual Aussie dinner options of pasta + beef bolognese or pizza base + salami, or rice + chicken curry obviously are not good options if you want to try food combining.

Regardless, aim to tuck into brekkie after your morning workout, and eat dinner no later than 2 hrs before you jump into bed for optimal digestion and restful sleep.

Most common mistakes people make with nutrition

Assuming that anything labelled gluten-free must be healthy. This is so far from the truth. Firstly because anything with a label is generally not so great for our health one way or another, and secondly because most gluten free products have been loaded with more crap than the gluten itself to make up for it.

If you do need to eat gluten free, stick to eating more vegetables and whole versions of the grains you can tolerate, and only grab a packaged snack when you can’t find anything else. If gluten is not a problem for you, generally sticking to the ‘regular’ versions are better. Sourdough bread is one great example. White bread is not.

Why is protein so important?

Proteins are the building blocks of our entire body. When eaten, the protein in our food gets broken down into amino acids, and these are actually the building blocks that then get re-built into protein for our body and muscles. Without protein we cannot think straight, perform well, grow or maintain lean muscle mass which is essential for fat loss and our structural abilities at all stages of life.

You’ve likely seen two types of elderly folk – those who are still walking and doing some form of physical activity (yoga, gardening, gym sessions, aqua aerobics), and those who are hunched over and struggle to even walk. Can you guess which group supplies protein to their body and ensures they maintain their lean muscle mass?

For more information on the different protein powders, check out Christie’s blog post here.

What are some healthy dinner ideas?

• Crispy skin salmon steak with a green salad
• Sashimi, miso soup and edamame (a great option on the way home from work)
• Cauliflower-base pizza with grilled antipasto vegetables, proscuitto and mozzarella
• Beef tacos in cos lettuce wraps
• Bone broth / Clear soup / Thick veggie soup
• Zucchini pasta with beef bolognese
• Slow cooked lamb with roast vegetables
• Mexican Bowl (think Nachos but add everything to a bowl, and add a few corn chips at the end, instead of it being an entire plate of chips)
• BBQ; meats, seafood, sliced sweet potato, corn, grilled zucchini, capsicum, tomato, mushrooms, onions, etc served with fresh salads
• Warm quinoa with chopped vegetables and grilled haloumi
• Cold quinoa salad with olives, tomato, tuna, green beans
• Pulled pork burritos in Mountain Bread wraps or lettuce cups

No.1 tip for eating a healthy diet

If I can only pick one, it would be to eat whole foods. Ditch all packaged processed foods, and eat only whole foods (that is vegetables, fruits, nuts, seeds, meats, seafood, eggs, sprouts, oils, etc). Your health, waistline, happiness, productivity, focus, and appetite will all be the best ever!

If you would like the help of a nutritionist, please feel free to contact Christie:

The post #57 Guest Blog Post: Nutrition Q&A appeared first on Rachael Attard.

So how do you eat out but maintain your healthy eating? These are some guidelines that I try to go by. Although occasionally I will order something unhealthy. Dessert is my weakness!

Here are my top 5 tips for eating out:

1. Don’t order deep fried food

A side of chips or tempura prawns might sound good at the time, but it’s not going to make you feel good on the inside or outside! You could probably also add to this list anything that is crumbed or battered. These types of foods are super high in calories and fat. The simple answer here is just not to order it.

2. Avoid white rice, pasta and potatoes

It goes without saying that most Asian restaurants will have rice with most dishes and most Italian restaurants will have pasta. Both of these types of restaurants will always have delicious salads and / or healthy alternatives. If they have brown rice then this is a great alternative. Oh and say no to the breaded entrees!

White potato is almost always on the menu. You might think it’s healthier to get mash potato instead of fries but this is not a good option either, because they will most likely add butter, cream, etc. Just so you’re aware, one large white potato contains 280 calories and 63 grams of carbohydrates. It is best to avoid white potato altogether.

3. Select a meal with lots of vegetables

Scan the menu, pick out some of your favourite meals and then choose the one with the most vegetables. Vegetables keep you full and are very low in calories and high in nutrients. Seriously, eat as many vegetables as you can! Your body will love you for it.

4. Avoid creamy dressings

I bet you’ve heard this a lot. I have too. But then I actually did some research to find out how many calories were in one serving of caesar salad dressing and was shocked. Think 3 tablespoons of Caesar’s salad dressing won’t hurt? That’s 234 calories and 24 grams of fat! A good alternative is balsamic or vinegar based dressings.

5. Take home what you can’t eat

You feel like you need to eat absolutely every little thing on your plate because you paid for it, even if you’re bursting at the seams. Why? If you’re full, just stop. Most places will allow you to take home any food that you can’t eat. Or I’m sure there will be someone else at your table willing to help you finish it off!

The post #52 Top 5 Tips For Eating Out appeared first on Rachael Attard.

Preparing your meals in advance will make it easier for you in the week when you are busy with work, family and other commitments. Here’s how to be a pro at meal prepping and sticking to your healthy eating plan.

1. Decide on your meals for the week

Write down every single meal and snack you are going to be eating for the entire week. It may seem like a bit of effort but over time this will become easier. Plus it is all about saving you time! You can do this while you’re waiting somewhere, on public transport, or even on your lunch break at work. Save it onto your phone if you have to. Check out my daily diet and clean eating guidelines to give you some ideas.

2. Grocery shopping

Write out a grocery shopping list based on your weekly meal plan. Double check it to make sure you’ve got everything covered and do not buy anything that is not on your grocery list! You should never do your groceries while you are hungry because this just makes all of the junk food too tempting. Make sure you have eaten before hand.

3. Prepare your meals in advance

On the weekend, prepare any foods that you need for the following week. For example, if you are going to be having a salad or a sandwich for lunches, cook the meat, roast any vegetables you need to and divide it into tupperware containers. I usually make enough to last me 3 meals and then do another food preparation mid-week so that my lunches are fresh.

Before you go to bed, prepare any food you need for the following day. For example, I prepare my breakfasts every night. That way, in the morning when you’re in a rush, you don’t even have to think about breakfast and won’t be tempted to stop and pick up some food on the way to work. At night time, put all of your food (lunch, snacks and breakfast if you eat that at work) in a bag in the fridge. And don’t forget to take it with you to work the next day!

Dinners can be harder to prepare and are probably best cooked just prior to eating it. Make sure your dinners aren’t too complicated so they are quick and easy to prepare. If you can, make a double portion so you can have the rest for left overs tomorrow night!

The post #35 Meal Prepping – Succeed at Eating Healthy appeared first on Rachael Attard.

Make sure you’re eating a big and healthy breakfast. Here are some of my favourite healthy breakfast ideas that I eat on a regular basis.

Overnight oats

My favourite healthy breakfast, hands down. I am a creature of habit and have this meal almost every day from Monday to Friday. If I haven’t had it for a few days, I actually crave it!

How to make it

1. Soak 1/3 cup of rolled oats overnight in a little bit of unsweetened almond milk. You don’t want too much otherwise they’ll be too wet and soggy. But you don’t want too little otherwise they won’t go soft. Just enough so that they are a bit wet.
2. Add ½ cup of frozen blueberries.
3. Leave overnight in fridge.
4. In the morning, add 1 scoop of whey protein, 125g of yoghurt and 1 tablespoon of honey (if you need it).
5. Mix it all up and eat it!

Notes: I use Almond Breeze unsweetened almond milk, Black Swann dairy free yoghurt and Shape Health whey protein.

Protein pancakes

I love having these as a post workout treat on the weekends. Here’s one of my favourite recipes:

1. Combine 1 mashed banana, 1/3 cup oat flour, 1 scoop protein and 2 tablespoons of cacao powder in a bowl.
2. Mix well with a hand held blender.
3. Add almond milk one tablespoon at a time until it is a thick batter.
4. Cook pancakes over a medium heat, flipping once.
5. Serve with fresh raspberries and chocolate sauce. My chocolate sauce was made from 1 tablespoon organic maple syrup and 1 tablespoon cacao powder.
6. Makes 3 medium sized pancakes (1 serve).

Eggs and avocado on toast

So easy and so good. Whenever I go out for breakfast on the weekends, I’ll usually get this. If I make it at home I’ll usually have one wholemeal muffin with 2/5 medium avocado and 2 poached eggs.

Protein smoothie

Another one of my weekend post-workout treats. There are so many varieties but I usually keep mine pretty simple.

1. Mix 1 frozen banana, ½ cup frozen berries, 1 cup coconut water and 1 scoop whey protein in a high speed blender.
2. Top with muesli (optional) and eat!
3. Makes 1 serve

To find out more about how to eat healthy, check out my clean eating guidelines and my daily diet! xx

The post #32 Four Healthy Breakfast Ideas You Should Try appeared first on Rachael Attard.