Springtime Meal Prep

NUTRITION Springtime Meal Prep

powerfitbygrace.com // @grace_powerfit PHOTOGRAPHY BY CAREY COLLABORATIONS Sunday afternoons just got easier with these springinspired, macro-friendly recipes courtesy of nutritionist Grace Shelmerdine.

Published cover model, mother of two and a strong advocate for flexible dieting, Shelmerdine believes ‘energy in versus energy out’ is king, and the secret to a sustainable and effective nutrition strategy is eating foods you enjoy. It’s a philosophy she puts into practice every day, not only through her own nutrition (tip: check out her steady post-baby body progress on her socials), but also through her online coaching business, PowerFit.

“Our body transformation clients focus on nourishing their bodies with 80 per cent whole foods, with the other 20 per cent free for the inclusion of ‘fun’ foods,” she says.

“Get your calorie intake right, and fill it with whatever food you feel great eating! No binges, no restrictions – just what is good for you and your body, what suits your lifestyle and what you enjoy.”

Find your macro split Shelmerdine and her team use the Schofield Equation to calculate calorie targets (there’s a host of online calculators available), which takes into account your weight, activity level, age and gender to estimate your basal metabolic rate (BMR – calories burnt at rest) and total calories needed.

You can then establish your macronutrient goals – or the amount of fats, carbs and protein your calories should contain over the course of 24 hours or a week. Protein counts and sufficient fibre are the priority for Shelmerdine; fat and carbohydrate percentages will vary.

“As an example, we would see most of our clients following a macro split of between 30 to 35 per cent protein, 25 to 30 per cent fat, and the remaining 40 to 45 per cent from carbohydrates,” she says.

CHOC CHIP COOKIE PROTEIN BARS Makes 16 bars 222 cals | 9g protein | 22g carbs | 9g fat | 5g fibre 17g sugar per bar Ingredients • 2 x 420g cans chickpeas, drained • ½ cup natural peanut butter • ¾ cup packed brown sugar • ½ tsp bicarbonate • 1 tsp baking powder • ½ tsp salt • 1 tsp vanilla essence • ½ cup plain flour • 2 scoops (60g) Happy Way Vanilla Protein Powder • ¾ cup milk of choice (skim or lite soy preferred) • 1 cup (175g) dark choc chips (or 70 per cent dark chocolate, chopped)

Method 1. Preheat a fan-forced oven to 180°C and line a 26cm x 16cm brownie pan with baking paper. 2. Pop all the ingredients except the choc chips into a food processor, and blend until smooth. 3. Stir through ¾ of the choc chips, and spread into the pan. Sprinkle with the remaining choc chips. 4. Bake for 35 to 40 mins until a skewer inserted into the centre comes out clean. 5. When cooked, remove from the oven and cool completely in the tin. 6. Cut into 16 bars and serve. Top with a dollop of cream and sugar free maple syrup. Recipes sourced from: HYPE by PowerFIT, powerfitbygrace.com

Macro and calorie splits are a guide only, and may vary depending on brand of product used.

Food prep TIP Most of our clients find it convenient and cost-effective to food shop and portion out their meals once every seven days. Knowing a consistent number of days to shop and cook for avoids food wastage and ensures you always have healthy food on hand.

VEGGIE AND QUINOA FETA FRITTERS Makes 10 fritters 93 cals | 3.1g protein | 9.8g carbs | 3.1g fat 0.8g fibre | 0.7g sugar per fritter

Ingredients • 1 cup grated sweet potato • 1/2 cup grated carrot • 1/2 cup plain flour • 1/2 cup cooked tri-colour quinoa • 2 eggs • 60g feta cheese (crumbled) • 1 tsp olive oil • Salt and pepper to taste

Method 1. Preheat a fan-forced oven at 180°C. Line a baking tray with baking paper. 2. Combine all the ingredients in a mixing bowl. 3. Use hands to cup the mixture together into small pancake-sized fritters and place on the baking tray, 4 to 5cm apart. 4. Bake for 20 minutes. Then flip each fritter and bake for an additional five to 10 minutes until golden on top. 5. Once cooked, serve warm with a side salad for lunch. You can also allow them to cool (stored in the fridge) and use as a snack, dipped in plain Greek yoghurt.

Food prep TIP Pre-cook grains such as rice, quinoa and pasta, as they tend to take the most time. If they are easily on hand, it will help you stay compliant to your meal plan.

OAT AND LINSEED CRACKERS

Makes 8 serves 150 cals | 4g protein | 11g carbs | 9g fat 4g fibre | 0g sugar

Ingredients • 1 1/2 cup rolled oats • ½ cup ground linseeds • 2 tbsp Nuttelex Buttery, melted (40g) • 1 tsp salt • 1 cup warm vegetable stock • 2 tsp olive oil

Method 1. Preheat the oven to 200°C. Pop the rolled oats into a food processor and blitz until they form a coarse flour. 2. Add in the linseed meal, Nuttelex, salt and stock, and blend until it comes together. Let it sit for 10 minutes to thicken. 3. Grease two large sheets of baking paper with olive oil. Pour the dough onto one greased sheet and top with the other, oil side in. Roll out to a thin sheet of dough, two to three millimetres thick. Transfer to a large baking tray and peel off the top sheet of baking paper. 4. Bake for 20 to 25 minutes or until lightly golden. 5. While still warm, remove them from the pan and cut into crackers. 6. Return to the tray and bake on the other side for a further 10 minutes until crispy. 7. Remove from the oven and cool on a rack before storing them in an airtight container. Serve with dips, cheeses, fruit paste, or on their own!

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ALMOND BUTTER NICE CREAM Serves 1 to 2 283 cals | 31g protein | 25g carbs | 5g fat 4.1g fibre | 16.4g sugar

Ingredients • 1 fresh banana • 1 tbsp almond spread • 1 scoop protein powder • 1 tsp vanilla extract • 2 tbsp milk of choice (we used unsweetened almond milk)

Method 1. Blend all the ingredients in a blender. 2. Pour into a bowl and freeze for one hour. Freezing for a different timeframe will result in varied texture.

Food prep TIP

Utilise your microwave! Wrap your pricked potatoes in paper towel for jacket potatoes, steam veggies in a bowl covered with cling wrap, cook oats or gravy and heat milk.

60-SECOND VANILLA FUDGE CAKE Serves 1 206 cals | 30g protein | 12g carbs | 3g fat 2.8g fibre | 2.5g sugar Ingredients • 1 scoop (30g) Happy Way Vanilla Protein Powder • 1/2 tsp baking powder • 1 tbsp coconut flour • 1/4 cup egg whites OR 1 large egg • 1/4 cup milk of choice (unsweetened almond milk preferred) • 1/4 tsp vanilla extract • 5 to 10g dark choc chips

Method 1. Grease a microwave-safe mug with coconut or vegetable oil spray. 2. Add all the ingredients to the mug and stir to combine. 3. Microwave for 60 seconds. 4. Run a knife around the edge of the mug to pop the mug cake out and tip upside down into a bowl. 5. Top with choc chips and eat while warm. S