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Food glorious food

What can I eat?

Our food plans concentrate on your macronutrient intake and primarily Protein based – balanced Carbohydrate and Low Fat. The reason for this is to increase your lean muscle tissue, drop body fat, keep your blood sugar balanced and help reduce cholesterol. This is the tried and tested way to ensure you sustainably lose your weight through body fat whilst building lean dense muscle tissue.  

When you follow the wellnescoach.ie programme the body’s need for protein will dramatically increase. Your energy levels will increase, your hunger pangs from depriving yourself from good food disappear.  When you maintain lean muscle tissue from consuming protein and exercising your metabolism will increase. Unlike other weight loss methods your metabolism slows down and you can end up looking gaunt are low on energy and in some cases you develop loose skin.  Some people refer to the scales as the “sad step” and for the most part this is true because the traditional scales doesn’t give you an accurate representation of your overall body composition.   Understanding your body composition is key to battling fat loss. Our meal plans recommend you eat 3 meals per day (breakfast, lunch & dinner) taking foods from all the macronutrient groups plus snacks in between meals and adequate hydration (we calculate this for you). Welcome to a healthy high energy toned you.

Breakfast Ideas

Egguffins

This is a simple and delicious recipe for egg muffins. It is so healthy too, packed with protein and good fats which makes them even better. Make these delicous snacks or side for your favorite food items. If your trying cheese be careful of the amount you use.
Ingredients

INGREDIENTS

  • 1 Tbsp olive oil
  • ½ onion, chopped
  • 2 cloves garlic, minced
  • ½ zucchini, shredded
  • 1 red bell pepper, chopped
  • 8 large eggs
  • 2 cups Rocket, roughly chopped
  • ¼ cup shredded Parmesan cheese
  • Salt and pepper, to taste

INSTRUCTIONS

  1. Preheat oven to 375 degrees F. Lightly coat a muffin tin with coconut oil and set aside.
  2. In a large skillet on medium heat, drizzle olive oil and saute onion and garlic tender and fragrant. Add red bell pepper, for an additional 2 minutes. Fill each muffin tin about ⅔ full with veggie mixture.
  3. In a large bowl, whisk together eggs, rocket, cheese and salt/pepper and fill each muffin tin evenly, being careful not to over-fill.
  4. Bake muffins for about 20 minutes, until they've risen and are slightly browned. Enjoy!

NUTRITIONAL INFORMATION

Serving Size: 1 muffin • Calories: 75 • Fat: 4.9 g • Carbs: 2.5 g • Fiber: 0.5 g • Protein: 5.1 g •

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High Protein Pancakes

So, are you looking for a healthy way to enjoy your breakfast cravings & to stay true to your macros? Yes you say! Well give these delicious Lemon Blueberry High Protein Pancakes a try and you’ll be one happy, healthy  camper. Pancakes have a reputation for being heavy, but this recipe is anything but. Made with egg whites, F1 vanilla protein powder, banana, chia seeds, lemon, and a few other baking add-ins, they’re an airy and refreshing counterpart to the diner classic. Tip: Use almond flour to make them gluten-free.

Ingredients

INGREDIENTS

For The Pancakes:

½ cup organic oats

3  large egg whites

½ cup Fage Greek yogurt

2 scoops vanilla protein powder (I recommend Herbalife Formula 1)

2 tsp. freshly squeezed lemon juice

¼ tsp. lemon zest

¼ cup water

⅔ cup fresh blueberries (plus more for topping)

coconut oil, for greasing pan

 

For The Yogurt Topping:

¼ cup plain Fage Greek yogurt

1 tbsp. honey or agave

1 tsp. freshly squeezed lemon juice

¼ tsp. lemon zest

 

INSTRUCTIONS

Combine the oats, egg whites, Greek yogurt, F1 powder, 2 tsp. lemon juice, ¼ tsp. lemon zest, and water in your blender and blend until smooth

Pour the mixture into a mixing bowl and fold in the blueberries.

Heat your frying pan over medium-high heat and add enough oil to lightly grease the pan, approximately 1 tsp. to start (you will add more as needed for more pancakes).

Pour ⅓ cup of the pancake mixture into the centre of the pan. Allow to cook for 2-4 minutes, or until the edges start to harden and flip over to cook for an additional 2-4 minutes, or until the batter is cooked through.

Repeat with remaining pancakes.

To make the optional yogurt topping, combine and drizzle over your pancakes. Enjoy!

 

Healthy Breakfast Smoothie

Wow oh wow. If you want a quick power house heatlhy breakfast smoothie this is the daddy. Without doubt this is the perfect way to start the day and get that punch of macronutrients and micronutrients into your morning breakfast without even knowing they’re there.  It only takes 3 minutes out of your morning to prepare. The combination of Fage yogurt and blueberries adds such a rich and smooth texture to and already wonderful shake. 
Ingredients

INGREDIENTS

  • 2 scoops fresh or frozen blueberries
  • 1 scoop of organic oats
  • 250ml of avonmore protein milk (you can use soy or almond milk)
  • 1 tblsp plain Fage Greek yogurt
  • 2 scoops of Formula 1 vanilla shake
  • 4 ice cubes

INSTRUCTIONS

  1. In a blender, combine blueberries, oats, milk, yogurt, F1 powder and ice.
  2. Cover and blend until nearly smooth, scraping sides of blender if necessary. Pour and enjoy.

NUTRITIONAL INFORMATION

Serving Size: 1 glass • Calories: 240 • 21 essential vitamins & minerals • Protein: 35g

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Lunch Ideas

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Asian Turkey Wraps

These turkey Asian lettuce wraps are absolutely perfect for an easy lunchtime meal to enjoy hot or cold and make a delicious snack when having friends over.  In fact, these are a favourite of ours simply because our schedule is so busy, they are quick to whip up, high in protein and they are bursting with flavour and keep you full. Try adding some of your favourite veggies shredded or chopped as a nice topping.

Ingredients

INGREDIENTS

  • 1¼ lb. fat-free lean ground turkey breast
  • 1 Tbsp olive oil
  • 1 clove garlic, minced
  • ⅛ tsp. ground ginger
  • 4 green onions, thinly sliced
  • 3 Tbsp hoisin sauce
  • 2 Tbsp lower-salt soy sauce
  • 1 Tbsp rice vinegar
  • 2 tsp. roasted red chili paste
  • ⅛ tsp. salt
  • 12 Lettuce leaves

INSTRUCTIONS

  1. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add turkey, garlic and ginger to the pan and cook for about 6 minutes or until turkey is browned. Stir to crumble.
  2. Combine turkey mixture, onions in a large bowl, stirring well, and set aside.
  3. Meanwhile in a small bowl, whisk together hoisin, soy sauce, rice vinegar and roasted red chili paste and drizzle over the turkey mixture. Toss to coat completely.
  4. Add about ¼ cup turkey mixture to each lettuce leaf, serve and enjoy!

NUTRITIONAL INFORMATION

Serving Size: 2 lettuce cups + ¼ cup turkey mixture each • Calories: 162 • Fat: 4.3 g Carbs: 7.8 g • Protein: 23.5 g

Eggocado & Salmon Open Sambo

Ahhhhhhhh, tastey, quick, easy and packed with a punch. We certainly love avocados and growing up heading off on family picnics with baskets packed to the rafters with egg sambos. So it makes absolute sense that this little beauty is a must for one that is on the go. Make the base the as early as the night before and bam! a ricking lunch.
Ingredients

INGREDIENTS

  • 3 hard boiled egg whites, diced
  • 1 avocado, mashed
  • 2 smoked salmon slices
  • 1 Tbsp Dijon mustard
  • 1 Tbsp plain Fage Greek yogurt
  • 2 tsp. fresh lemon juice
  • ⅓ onions
  • ½ stick of celery
  • ½ tsp. paprika
  • ¼ tsp. pepper
  • Pinch of sea salt

 

INSTRUCTIONS

  1. In a large bowl, mash avocado and add in mustard, Greek yogurt and lemon juice, mixing until smooth.
  2. Stir in green onions, celery, paprika, salt and pepper and set aside.
  3. Chop the egg whites, discard the yolks, and gently fold into the avocado mixture until completely combined.
  4. Add salmon on top and serve on whole wheat bread with fresh pepper rocket, enjoy!
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Chicken Burrito Bowl

Your classic burrito bowl can easily run you up over 700 calories once you add the sour cream, chipotle and cheese. This little gem is super tastey with almost half the fat and packed the the essential macros to fill the hungriest of gaps. We use a fresh chicken breast but you can add a high quality precooked one if you're pressed for time. Oh and to add that zing! Add a squeeze if fresh lime. Yum!

Ingredients

INGREDIENTS

1/4 cup black beans drained and washed
3 tbsp of low salt chicken broth
Pinch of oregano
Pinch of cumin
Pinch of cayenne
Pinch of garlic powder
1/2 cup red cabbage, sliced thin
1 chicken breast
2 tablespoons Fage Greek yogurt
2 tablespoons fresh salsa
Fresh corriander for garnish
Sliced green scallions, for garnish

 

DIRECTIONS

  1. Grill the chicken fillet until done and thinly slice
  2. Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.
  3. Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yogurt, salsa, corriander and scallions, and enjoy!

 

NUTRITIONAL INFORMATION

Calories: 350 • Fat: 4.1g Carbs: 36g • Protein: 42g

 

Snack Ideas

No Bake Protein Balls

When you say no bake and protein, we say YES PLEASE! These bad boys last for days in the fridge so we always make a good batch. They are so easy to make and so versitile. The recipe we have added is our current fav. However you can add pretty much what you want. We have recently rolled these in cocca powder and wow oh wow.
Ingredients

Ingredients


1 1/2 cups organic oats (ground optional)

1/2 cup vanilla F1 powder (about 2 scoops)

1/2 tsp cinnamon

1 tbsp chia seeds

1/2 cup smooth natural almond butter (we prefer meridian)*

3 tbsp natural organic honey or agave

1 tsp vanilla extract

1/3 cup raisins, 70% coca chocolate chips mixed

2-4 tbsp liquid (almond milk, milk, water, which ever suits)

Desiccated coconut for topping

 

Instructions


Add oats, protein powder, cinnamon and chia seeds to a large bowl.

Add in almond butter, honey and vanilla extract together. Stir in and combine.

Add in raisins and chips (or preferred add-in).

Mixture should be slightly sticky but still crumbly.

Slowly add in liquid 1 tablespoon at a time and using hands until mixture comes together to a sticky ball that holds together. If the mixture is too dry, add in more liquid but not so much as it won't hold shape.

Shape into small ball & roll into coconut using hands.

Place in a container to set in the fridge for at least 30 minutes.

Store in fridge until ready to eat.

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Avocado Truffles

Did someone say truffles! Two of our favourite foods, simply a match made in heaven. Packed to the rafters with good fats, fibre and the feel good richness of dark chocolate. Its good to note that cocoa is rich in antioxidants and agents that enhance the production of various feel-good chemicals in the brain, notably serotonin and dopamine. We know we dont need any convincing when it comes to chocolate and truffles. Enjoy.
Ingredients

Ingredients

  • 1 good quality ripe avocado, mashed
  • ¾ cup dark chocolate, melted (70% plus cocoa)
  • ½ tsp. vanilla extract
  • ¼ tsp. cinnamon
  • cocoa powder 70% plus

Instructions

  1. Melt dark chocolate in a microwave-safe bowl or slow melt over warm water.
  2. In a separate bowl, mash avocado.
  3. When the chocolate is smooth, pour over mashed avocado and stir together. Add in vanilla and cinnamon.
  4. When combined and lump-free, place in refrigerator for about a half hour. When cooled and hardened, scoop into 10-12 balls and roll until smooth.
  5. Roll each ball in cocoa powder and serve. Place any remaining truffles in air tight container.

Nutrition Information

Because we all make these in different sizes the nutritional value may vary
Serving size: 1 truffle (out of 12) Calories: 94 - Fat: 6.6 g -  Carbohydrates: 8.5g Fibre: 1.9g - Protein

No Bake Power Bars

Greatness is doing the small things right! These no bake power bars are just great, crammed with good fats, fibre, protein and natures healthy sugar. Every bite will want you wanting more, so keep them up safe. We love them for those mid-afternoon dips that we get between clients. Be careful, they are so delicious they will call to you for more. 

Ingredients

Ingredients

  • 1 Cup of gluten free or organic oats
  • 1/2 Cup of sliced almonds
  • 1/4 Cup of mixed seeds (Pumpkin, Sunflower, Chia, Sesame)
  • 1 Teaspoon of cinnamon
  • 1 Cup of dates
  • 1/4 Cup of melted coconut oil

Instructions

  1. Add your dates to a bowl and pour boiling water over them. Let them soak for a few minutes.
  2. Mix the oats, sliced almonds, seeds and cinnamon together in a large bowl.
  3. Add the dates and 2 tablespoons of their water (or tap water and a tsp of vanilla essence) to a food processor or hand blender if you don’t have a food processor and blitz until broken into a paste.
  4. Add in the melted coconut oil (we use nutiva, it has an amazing nutty flavour and smell). Blend some more until you have a somewhat smooth mixture.
  5. Combine the date mixture into the dry ingredients and mix thoroughly.
  6. Spread the finished mixture out into a small tin lined with parchment paper and place in the freezer for about an hour.
  7. Removed, slice and serve!
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Dinner Ideas

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Turkey Burger with Avocado and Bacon

A good ole turkey burger done right has got to be one of my favourite quick and easy dinners. Especially when just in from the gym or after a long day at work. What I love about these is the calories are low but the macros are high. To make them is easy but that just takes too much time so we always get ours from Kerrigans. They have a ton of flavour and yes award winning. If you’re really hungry add a light salad or some sweet potato fries yum yum!

Ingredients

Ingredients 

  • Lean spicy turkey burger (we only use Kerrigans)
  • Half a ripe avocado mashed
  • 2 slices of streaky bacon
  • Multi seed protein slimbo
  • Handful of spinach leaves raw

Instructions 

  1. Heat a pan using coconut sear and cook the burger through
  2. Add the bacon and fry until crispy
  3. Lightly toast the seeded buns
  4. Combine all together to whatever amazing fashion you want. Consume and enjoy

 Nutrition Information

Fibre: 6g - Protein 40g

Helens Kicking Prawn Curry

Did someone say curry? Oh yes oh yes, this is a family favourite. If you love curry you won’t be disappointed, Helen has well and truly perfected a light, fragrant dish that always hits the spot. Try if for yourself and enjoy

Ingredients

 

Ingredients

  • 1 tbsp coconut oil
  • 1red onion chopped
  • 1 tsp fresh root ginger
  • 1 clove of garlic chopped
  • 1-2 tsp Thai red curry paste
  • 1 tbsp of fish sauce
  • 1/2 can of chopped tomatoes
  • 2 heaped tbsp. of Fage Greek yogurt
  • 400g fresh prawns
  • Coriander chopped, Chilli finely sliced & Lime to squeeze & serve (optional)
if you are not a lover of sea food. remove the fish sauce, add cooked & cubed chicken breast 

 

Instructions

  1. Heat the oil in a medium saucepan. Tip in the onion, ginger and garlic, ook for a few mins until softened and fragrant.
  2. Stir in the curry paste and fish sauce, cook for 1 more min.
  3. Pour over the chopped tomatoes and gradually add Greek yogurt. Bring to the boil, then leave to simmer for 5 mins, adding more yogurt if the mixture if needed.
  4. Tip in the prawns, then cook for 5-10 mins more, depending on how large they are. Serve alongside some brown basmati rice and sprinkle with a little chopped coriander, chilli and lime.

Nutrition Information

Kcal 180 – fat 9g (saturates4g) – carbs 6g – fibre 1g – protein 22g

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Veggie Chilli

Any time of year, for dinner or left overs popped into a lunch container. A good veggie chilli is so damn good you don't even notice there’s no meat in it! This heavenly bowl of goodness is bursting full of all the good things mother nature has to offer. Definitely one of our favorite meatless beautys in the world. This veggie chilli is the king of no fuss quick and easy. 
Ingredients

Ingredients 

  • 1 tbspof olive oil
  • 1 Butternut Squash Roughly chopped
  • 1 large onion finely chopped
  • 1 garlic clove, crushed
  • 1 tbsp tomato purée
  • 1 tsp mild chilli powder
  • 1 tsp smoked paprika 
  • ½ tsp ground cumin
  • 400g can chopped tomatoes
  • 500ml low salt organic vegetable stock
  • 400g can mixed beans, drained and washed
  • 1 large red pepper, cut chunky
  • 4 limewedges, to serve

If you enjoy a bit more sustenance add some quorn mince, yum!

 

Instructions

 

  1. Heat the oil in a deep saucepan and fry the chopped onion over a medium heat until soft and fragrant.
  2. Add garlic and tomato purée, stirring until combined.
  3. Add the spices and cook for another 1 min.
  4. Add the chopped tomatoes, half fill the can with water, and add to the pan.
  5. Pour in the stock and simmer on a medium heat for 10-15 mins, lid off.
  6. Season if needed, then blitz using a hand blender until smooth.
  7. Add the beans and red pepper, and cook until the pepper is tender.
  8. Serve in bowls topped with a small pile of tortilla chips and a lime wedge.

 

Nutrition Information

Kcal 157– fat 4g (saturates 0g) – carbs 18g– fibre 9g– protein 10g

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