For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoce... ❤️
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My Instagram: / natacha.oceane
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A full day of intuitive eating! Everything I eat in a day and my workout (: Love ya!
RECIPES:
Breakfast (serves 1), 10 minutes:
1 slice of toast
1 heaped tbsp ricotta - you can use greek yogurt or other alternatives (:
1 banana sliced
Maple syrup / honey to serve
Heat a lightly greased pan to medium-high heat. Add the banana halves and cook for a few minutes until it turns golden brown (don’t worry if it gets a bit gooey it’s all good!). Spread the ricotta onto your toast, then add the banana and any additional fruit or toppings and enjoy!
Lunch (serves 2), 12 minutes:
300g orzo pasta
1 handful salad leaves (spinach/parsley/shredded lettuce etc)
2 handfuls of vegetables (I had green beans and sugar snap peas. Alternatives could be kale, tomatoes, carrots, courgette etc.)
Handful of black olives
Handful of grilled peppers (from a jar)
2 cans of cooked tuna
2-3 tbsp Olive oil
2-3 tbsp vinegar
Pinch of salt
Cook the orzo according to the packet. Whilst it’s cooking, chop the vegetables roughly and add to a bowl. Once the orzo is cooked, drain and add to the bowl and add the olive oil, salt and vinegar to taste! Enjoy! Feel free to add anything else you're thinking, you really can’t go wrong here!
Dinner (serves 4), 25-30minutes:
8 Corn tortilla wraps
600g diced chicken breast
Fajita seasoning mix (the brand I used was Santa Maria)
1 pepper (sliced)
1 red onion (sliced)
1/2 cup cheese (grated)
2 avocados (smashed)
1 jar tomato salsa
1 cup sour cream
Handful of tomatoes (chopped)
Handful of coriander (optional)
1 lime (cut into segments)
1 can refried beans
Oil for cooking
Add 1-2tbsp oil to a large saucepan and heat to medium-high temperature. Add the pepper and onion and cook for 5 minutes until soft. Then add the chicken and cook thoroughly until the juices run dry. Meanwhile, assort the cheese, avocado, salsa, sour cream, tomatoes and lime into bowls to make it easy to serve. With 10 minutes left on the chicken, add the fajita seasoning mix to the chicken, mix and let simmer. Meanwhile, heat the refried beans according to the pack. When everything is ready, heat a dry pan to high to heat the tortillas for ~1min. Now you’re ready!! Enjoy!!
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21 сен 2024
