Rise & Shine

A healthy, balanced diet is the consumption of a variety of foods from all food groups. On average males should consume around 2,500 Kcals and females around 2,000 Kcals per day. If we want to lose weight we should go into a calorie deficit or if we want to gain weight we need to consume more.

Our body requires all nutrients to function properly, those being proteins, fats and carbohydrates, classified as macronutrients, and micronutrients, which are vitamins and minerals. Macronutrients are consumed in larger amounts than micronutrients. The requirements vary depending on age, gender, pregnancy, fitness activity and climate. The recommendations for macronutrients are 10-15% Protein, 30-35% Fat and 50-55% Carbohydrates of their total energy intake.

This sample menu is for an average adult with standard daily requirements of all nutrients with no food intolerances, allergies or special requirements. The menu ensures all requirements are consumed in the following way:

Carbohydrates are our main source of energy. These are included in every meal and always as whole grains or whole wheat for higher fibre. Fibre controls appetite as it fills you up and takes long to digest aiding weight loss; it also slows down the absorption of carbohydrates, thus managing blood sugar levels and it also helps with regular bowel movement. The average requirement is 30g per day for adults.

Protein is needed for structure and repair and is also satiating. This is also split into every meal: breakfast in the form of almonds and peanut butter, lunch in the form of chicken, and dinner in the form of salmon as well as cottage cheese and greek yoghurt as snacks.

Fats are important for transporting vitamins and insulation, needed in moderation and mainly consumed in olive oil and salmon.

Fruit is high in vitamins and are full of antioxidants. One should aim for 2 portions per day.

8.30AM

BREAKFAST: SMOOTHIE BOWL – (422 KCALS)

For the Smoothie:

2 tbsp of oats 1 cup unsweetened almond milk (Holland & Barrett) ½ frozen banana 1 serving of ACAA powder (for post-workout recovery)

For Toppings:

½ banana 1 tsp peanut butter 1 handful walnuts 1 handful mixed berries 1 tbsp ground linseeds

Method:

Blend the smoothie ingredients together until smooth, and pour into your breakfast bowl Decorate with your topping ingredients and enjoy!

10.30AM: MORNING SNACK (103kcals)

• 2 brown rice crackers • 1 tbsp cottage cheese

12.30 / 1PM

LUNCH: GRILLED CHICKEN BREAST AND VEGGIES – (469 KCALS)

Ingredients:

150g cooked chicken breast (skin off) 1 medium baked sweet potato (65g) 1 cup steamed broccoli (100g) Steamed spinach (100g) 1 handful of lettuce 1 medium tomato 1 tbsp olive oil 1 lemon, juice only

Method:

Season the chicken with za’atar, salt and pepper. Pierce the sweet potato all over with a knife and coat with a tsp of olive oil. Place both into the oven on a skillet or roasting tray to cook at 170 degrees Celsius for 25 minutes. In the meantime, steam your broccoli and then spinach, and season with the lemon juice and more pepper.

Once the chicken has cooked, leave it to rest for 10 minutes before slicing it up to serve over the remaining ingredients, dressed in the remaining olive oil. >>

3.30PM: SNACK (188kcals) • Greek yoghurt (150g) • 1 kiwi (medium)

LOCATIONS

Sliema | Valletta | St Julians | Attard St. Paul's Bay | Fgura | Ibrag | Gozo

7.00PM

DINNER: PAN–FRIED SALMON ON BROWN RICE – (656 KCALS)

To Start:

1 small portion vegetable soup (150g)

Ingredients:

1 portion wild salmon (120g) Boiled brown basmati rice 50g (uncooked weight) Chopped potatoes (150g) Fresh (or frozen) peas 50g 1 tbsp chopped dill 1 tsp olive oil Pinch of salt and pepper 1 lemon, juiced

Dessert:

1 portion strawberries (100g)

Method:

Preheat the oven to 180 degrees Celsius. Place the salmon on a roasting tray and grind some pepper over the top. Place the potatoes in an oven dish and drizzle with the olive oil, salt and pepper. First put the potatoes in the oven to cook alone for 20 minutes before you add the salmon. Place the salmon in the oven to bake with the potatoes for a further 20 minutes.

Meanwhile, add the rice to a pot of boiling water. After 15 minutes, add the fresh or frozen peas to the pot with the rice for the last 5 minutes of cooking.

Strain them out together and serve with the salmon, potatoes and garnish with dill. (The cooking time of rice varies depending on the type you use).

Total Calories: 1,837 Fat: 59g Protein: 150g Carbohydrates: 195g Fibre: 29g

These recipes where made using Holland and Barrett’s rice cakes, oats, ACAA powder, ground seed topping, brown rice, nut milk and nut butter.