CarinaMellors_Coaching
Nutrition
Food to support fat loss doesn't have to be boring! This page offers recipes for tons of family friendly, high protein meals that cater to your fat loss goals - so you never have to eat separately again!
It is important to make sure you are fueling your body and setting yourself up for success, but also to remember food is for enjoying!
I am a huge believer that eating well is a family affair. Gone are the days (I hope) where you believe you have to eat separately or live out of Tupperware to have a successful weight loss/fat loss journey.
If you have been around here for any length of time, you will also know how much of a fan I am of batch cooking!
⏲️ Whether you save extra for lunch the next day, the main family meal the following day or freeze for the next week. Nothing goes to waste on our house!!! 😋
If you are a woman with a whole host of moving cogs (and when I say moving I mean at rapid ninja rate) you need a slow cooker! It is a life saver.
For more information on how I can support you through nutrition Coaching, do not hesitate to get in touch.
Chicken Fajita Pasta
Ingredients
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Olive oil
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2 Large chicken breasts
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1 Onion
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2 peppers
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2 garlic cloves (add extra for extra garliccy flavours)
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1/4 tsp chilli powder
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1 tsp smoked paprika
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1/2 tsp dried oregano
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1tsp ground coriander
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1/2 tsp ground cumin
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3 tbsp tomato puree
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80ml double cream
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350g brown pasta
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Grated mozzarella to serve
Method
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Dice and brown chicken in 1tsp olive oil, and set to one side when cooked.
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Boil pasta whilst browning chicken. Reserve 150ml pasta water when it is cooked.
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Add onions, peppers to the pan the chicken was in; fry for 5-8mins then add the garlic and dried herbs and spices. Cook for another 1-2 mins.
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Pop the chicken back in the pan; add the cream and stir.
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Salt and pepper to taste.
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Add the pasta to the pan; with some of the pasta water to loosen it all off.
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Plate and cheese!
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Divide into 6 portions. Freeze or save for lunch the next day.
Bish, bash, bosh no messing.
Nutrition Summary
per serving
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395 kcals
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23g protein
Beef Slow Cooker Stew
Ingredients
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1kg lean diced beef
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1 onion
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2 celery sticks
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3 carrots
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2tsp Extra Virgin Olive Oil
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2 bay leaves
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Handful of thyme
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3 Tbsp Tomato Puree
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2 Tbsp Worcestershire sauce
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2 Beef stock pots
To be served with some mash and some extra veggies.
Method
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Dissect the onion, celery sticks & carrots then fry them in a pan with 1tsp xtra Virgin Olive Oil.
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Add bay leaves, thyme, tomato puree & worcestershire sauce.
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Add 600ml boiled water & mix, then add the mixture to the slow cooker.
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Add 1tsp xtra Virgin Olive Oil to the pan, then add the beef.
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Brown the beef, seasoning with salt & pepper.
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Add to the slow cooker and stir well.
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Cook in the slow cooker for 6-8 hours on low.
Nutrition Summary
per serving
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500-550 kcals
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50g protein
Seasonal Pumpkin Soup
Ingredients
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1kg pumpkin
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1tbsp olive oil
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2 onions
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Salt and black pepper
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700ml stock (Veg or Chicken)
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150ml double cream
Method
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Roast the pumpkin for about 30mins in the oven to soften so you can cut it is easily.
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Chop pumpkin, onions and sautee the onions in 1tbsp olive oil for around 5 mins.
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Add 1kg pumpkin for around 8 mins, stirring time to time.
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Pour in 700ml stock of choice and season with salt and pepper.
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Boil and simmer for 10 mins until pumpkin is soft.
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Add 150ml double cream and bring back to boil.
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Puree with hand blender/blender.
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Serve with locally sourced bread/sourdough is available.
Nutrition Summary
per serving
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317Kcals
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20g Carbs
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24g Fat
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6g Protein
Protein Overnight Oats
Ingredients
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40g oats
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30g Whey protein (I used Bulk Speculoos)
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10g Cocoa powder
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75ml milk of choice
Toppings of your choice, my fave at the moment: -
50g Low Fat Greek Yoghurt
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100g fresh berries
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10g Squeezy honey
Method
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Mix all dry ingredients together
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Cover and pop in the fridge overnight
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In the morning; it is the fun part! Choose your toppings!
Nutrition Summary
per serving
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441 kcals
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35g protein