Tag Archives: clean eating

Amanda’s Protein & Oat Pancakes

22 Nov

This post comes from my sick bed, where I have been for the past 2 days. 😦 I contracted a stomach bug but all is fine – just need to keep hydrated, eat bland (come at me white bread!) and I should be fine in a day or so.

Now, even though I can eat an abundance of white bread and crackers at the moment, the only thing I REALLY want are these gorgeous, fluffy pancakes. They are so devine. One day I ate them for breakfast AND dinner… DON’T YOU DARE JUDGE ME!

I’ve fooled around with a few different recipes but they were never quite right. So I made some of my own changes and came up with these.

The trick is in the protein powder – you really have to get a nice tasting protein powder. I use Gaspari Myofusion in Milk Chocolate and it is DELICIOUS. You can buy it from BMB Supplements. Enter in the code “mevsbulge” and get 10% off any products til 1st February 2012! 😉

These can pack quite a calorie punch though – about 500 calories (and an amazing 55g of protein!) if you have them with the yoghurt and berries but you can remove the oats and use only egg whites to make them lighter.

Ingredients

1 scoop protein powder
1/2 cup dry, uncooked instant oats
1/4 low fat cottage cheese
3 egg whites
1 whole raw egg

Add everything to a bowl.

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Stir well or blend for a smoother consistency.

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Pour into a non-stick pan on low-medium heat. Meanwhile, heat up your grill.

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Wait a few mins for bubbles to form…

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Then stick it under the grill for a few minutes. I do this because it is too big and awkward to flip over without breaking!

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Add a tablespoon of natural yoghurt and a few berries… And voila!

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Yum!

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Hope you guys enjoy – let me know what you think! 🙂

Progress Photo Update!

3 Sep

I was apprehensive about taking these photos. I guess now that I am at the stage where I am not actively seeking to lose weight I didn’t want to know what the photos would look like. Would I look stocky and thick? Would I look chubby? Would I, gasp, not have made any changes at all?

Well, it was time to take a big swig of concrete because clearly, I needed to just harden the hell up. And harden up I did! Literally! I think I have made some good gains over the last 6 weeks. My legs, arms, abs and especially my back have all taken on some nice lean muscle mass. It’s not a HUGE difference but I feel stronger so I think that’s very important at this stage.

I’m okay with not looking “smaller”, as long as I am gaining that all important muscle, because in a couple of months that muscle mass is going to be really important as I strip away the remainder of fat to reveal a new tight, taut, sports model comp ready body!

I’m clearly still uncomfortable with “posing” – I am fully aware on how awkward and creepy I look. Thank GOD I don’t have to actually flex on stage because I think it would take me forever to learn how to master the art! I’m going to WNBF competition tomorrow to see Charlotte compete so I will check out the sports model comp whilst I’m there to get an idea of what I am in for.

I haven’t placed these photos side by side because I simply don’t have good enough software to do so and paint just makes the image quality too poor considering that I take these pics with my iPhone!

6 weeks ago - front

Today - front

6 weeks ago - back

Today - back

6 weeks ago - front flex

Today - front flex

6 weeks ago - back flex

Today - back flex

6 weeks ago - awkward front pose in heels

Today - still awkward front pose in heels

6 weeks ago - bootay shot in heels

Today - bootay shot in heels

6 weeks ago - side sleazy shot in heels

Today - even sleazier side shot in heels

Today - close up of thighs and abs

Hoping the lumps and bumps diminish before comp time! Also, pay no mind to my dumb left shoulder… I have had some issues with it over the last couple of days and it won’t sit straight.

Hope everyone is working hard! Until next time, lift heavy, eat clean and BELIEVE in yourself! 🙂

Clean Eats: Lean Beef Patties

19 Jul

I got extremely creative in the kitchen yesterday!  I was all pepped up after just passing my P’s test (yay!  I’m a driver now! :D) so I decided to spend a solid 3 hours in the kitchen preparing meals for the week.   What a way to congratulate myself!

I can’t stress the importance of meal planning enough.  Fail to plan = plan to fail.  When I know all my lunches are prepared for the week it saves me money, time and it also saves me from eating something I shouldn’t.  I also know the exact portion, calories, fat, protein and carbs that I am getting.

I made the usual baked chicken breast (which I just season with Moroccan, Cajun or Portuguese seasoning and bake), a spicy turkey casserole (recipe to come) and these delicious lean beef patties.

These are great as lunch, dinner or even a snack-on-the-g0 option as they are quite tasty cold too!

For lunch or dinner I would eat two or three patties with 1/2 a cup of cooked quinoa and 1 – 2 cups of steamed green veg.  For dinner I would substitute the quinoa for sweet potato (about 100g is a good serve).

Give them a go and let me know what you think!

Lean Beef Patties (makes 10)

500g lean beef mince
Half a carrot, grated
Half an onion, diced
2 cloves of garlic, crushed
Handful of chopped parsley
1/2 cup almond meal (or bread crumbs if you are not worried about carbs)
1 egg
Chilli flakes, to taste
1 teaspoon of meat seasoning (I use one that has cumin, chilli, garlic and oregano in it)
1 tablespoon of dijon mustard
Salt & pepper to taste

Combine all ingredients and roll into 10 balls.


Heat a little olive oil in a pan on medium heat.  Add balls and squash them down to form patties.

Cook for a few minutes a side until cooked through.

Nutritional Info: 108 cals per pattie; 6g fat; 2g sat fat; 13g protein; 1.5g carbs

 

Clean Eats: Turkey & Quinoa Larb

15 Jun

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I love Thai food. I could happily exist on a diet of Thai food for a very long time. Actually, throw in Japanese food and I’m pretty certain I could exist on that for the rest of my life.

Issue is, you can never be certain what goes into your takeaway meal. Hidden salt, sugar and fat… it’s a major risk when you’re on Project Tighten Up.

So, I set about making my own sour and spicy Larb salad. I used turkey mince because it’s super lean and cheap however it is traditionally made with chicken or pork mince. I also served this up the next day for lunch with broccoli instead of lettuce and it was just as good.

Ingredients (serves 4)

1 tbs peanut oil
500g turkey mince
1 stem lemon grass, pale section only, finely chopped
1 small chilli, finely chopped
1/4 cup fresh lime juice
1 tbs fish sauce
1/4 small red onion, thinly sliced (or more if you’re an onion fan!)
1/3 cup fresh coriander leaves
2 cups of cooked quinoa
Lettuce leaves, to serve

Heat the oil in a wok or frying pan over high heat until just smoking. Add the mince, lemon grass and chilli and stir-fry, breaking up any lumps, for 3-4 minutes or until meat changes colour. Transfer to a bowl and set aside to cool slightly.

Whisk together the lime juice and fish sauce in a small bowl until well combined. Drizzle the mince mixture with the dressing.

Add the, quinoa, onion and coriander and stir to combine. Spoon the mince mixture among lettuce leaves and dig in!

What cuisine could you eat every day for the rest of your life?

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