PREP 5mins | COOK TIME 10mins | Serves 1
BREAKFAST: PROTEIN SMOOTHIE BOWL OR LADY SHAKE
INGREDIENTS (5 min | Serves 1)
1 Banana (chopped)
1 passionfruit or handful blueberries
2 cups (180g) Cobani plain Greek yoghurt
1 Tablespoon coconut flakes toasted
8 almonds (can buy flaked ones otherwise chop)
1 Tablespoon pepitas
1. Mix banana, strawberries, and yoghurt and mix
2. Add the rest of the ingredients on top and eat!
LUNCH: CHICKEN QUESADILLA OR LADY SHAKE
INGREDIENTS: (10 min | Serves 2)
300g chicken breast
2 wholemeal mountain bread
1/2 small red onion
1/2 teaspoon minced garlic
handful spinach leaves
1 cup shredded cheese
2 tablespoons Salsa (whatever strength you prefer)
1.On a hot pan spray with oil and cook chicken slices (approx. 5 minutes or until cooked through)
2.When chicken almost cooked add onion, mushrooms and garlic to pan
3.On each wrap place half chicken, onion, mushrooms, spinach, cheese and salsa and salt and pepper to taste
4.Pop in sandwich toaster approx. 3 minutes or until cheese melted ENJOY!
DINNER: HEALTHY BEEF BOLOGNESE
INGREDIENTS: : (15 min | Serves 4)
600g beef mince
2 carrot diced
1 brown onion chopped
2 large handfuls Kale
1 large zucchini
handful mushrooms – or approx 1C chopped
400g tinned tomatoes
2 cloves garlic crushed (or 1 teaspoon minced garlic)
1/2 cup water
2 tablespoons parsley finely chopped
ADAMS TIP: if you really want a healthy lean option use kangaroo mince
1.Heat frypan and spray with oil
2.To hot pan add carrot, onion, and mince and mix till brown
3.Add mushrooms, kale, and zucchini
4.For sauce add to pan tinned tomatoes, garlic, 1/2 cup water, and parsley
5.Stir well and let simmer for 5 minutes and eat
SNACKS (X 2)
- 1 handful of nuts walnuts cashews almonds macadamias brazil nuts NO PEANUTS
- OR Lady Bar
5min Prep | 10 min Cooking Time | Serves 4
600g lean beef (sliced)
1 punnet cherry tomatoes
1 red onion (thinly sliced)
1/2 capsicum (sliced)
1 small red chilli
1 cup grated cheese
1 Tablespoons (50g) extra light sour cream
4 slices wholemeal mountain bread
Preheat oven 180 degrees
Heat frypan and spray with oil
Add onion, capsicum, lean beef, and red chili and cook approx 5 minutes or until beef cooked to your liking … with 1 minute to go add tomatoes
Whilst beef cooking in oven toast mountain bread till crisp then snap into pieces
Smash avocado with a fork
In a big bowl (or 4 if you don’t want to share!) place mountain bread pieces, beef mix
Top with avocado, sprinkle with cheese and sour cream
The Lady Shake is a healthy meal in a shake specifically designed for women.
Great for breakfast as it is high in protein, fibre, vitamins and minerals and low in sugar.
The Lady Shake has up to 84% less sugar than other meal replacement shakes.
That up to 88 teaspoons less of sugar per week.
So if you want to lose weight and keep it off or just feel healthy then you need The Lady Shake.
Being time poor is never an excuse! Here are some handy tips to help ditch those kilos.
1 Ditch the all or nothing mentality
Every single step you take towards a healthier lifestyle matters. A lot of people think they need to spend an hour slogging it out in the gym each day or eat only sugar, free, gluten-free superfood to be on the right track to lose weight, and often as women, we are so hard on ourselves so if we cannot maintain this we give up and don’t even try.
This is the wrong attitude to have, instead start looking at small decisions you make over a whole day period.
For example, if you ditch the gym in the morning still try and eat healthy for the rest of the day.
2 Don’t skip meals
We hear it oh too often, women are so busy that they walk out the door without eating brekkie or they work right through their lunch break. We aren’t here to shame you, we’re all guilty of it from time to time!
However, remember going 4 hours without refueling can slow down your metabolism, affect hormones and insulin levels. Try and pack something easy for lunch, even if it’s not a whole meal just something small is better than eating nothing at all and eventually build up to having consistent meals each day.
3 Get Moving
Setting aside 60 minutes each day is often just not achievable for most busy mums.
Luckily, experts believe you can see the same results by doing just a 10 minute a day high-intensity workout, so instead of trying to make it to the gym after work each day and failing; set up an area of your home where you can workout at a fast pace for just 10 minutes.
4 Simple Swaps
Focus on the little swaps you can do each day with your food choices that can leave to big changes.
Instead of grabbing a sandwich from the cafeteria, go for a wholemeal wrap instead and make sure you are adding some protein like chicken to keep you fuller for longer.
Can’t help but reach for a can of soft drink at dinner? Grab some sparkling water instead it will still give you the fizzy feeling without the calories.
5 Be socially active
Why not turn your social weekend activities into fitness time?
We aren’t suggesting you ask your friends to meet you for a class of spin, but with the summer months coming up suggesting going for a walk with a friend rather than sitting down for a cup of coffee. Chances are you will have so much to catch up on you won’t even feeling like you’re working out.