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#232 Last Week’s Meals

By Rachael Attard, Updated Apr 15, 2019
last weeks meals

If you guys want to eat more heathy but you need some inspiration, here are all the healthy meals prepared last week :) Hope you like it xx

As I mentioned in my last post, I’m in Alicante (Spain) for 4 weeks so taking the opportunity to cook my own meals rather than eating out all the time!

The food availability isn’t as good as Australia (definitely took that for granted!), and I didn’t want to buy lots of condiments that would go to waste when we leave. So the meals are pretty simple.

Also, I’m not counting calories or macros or anything, just trying to eat healthy.

how to get skinny legs

HEALTHY MEAL IDEAS – SIMPLE AND EASY TO MAKE RECIPES

MONDAY

  • Breakfast (we ate breakfast out as we hadn’t bought any groceries yet) – 1 piece of toast with butter, scrambled eggs, bacon, freshly squeezed orange juice
  • Lunch – chicken pieces coated in a spicy rub, roasted white potato, sautéed broccoli and snow peas
  • Snacks – small handful mixed nuts and banana smoothie made from 2 frozen banana, 1 cup almond milk, 1 scoop whey protein, 1 tsp maca powder and 1 tablespoon chia seeds
  • Dinner – salad with bacon, mixed salad leaves, roasted carrots, roasted sweet potato, sautéed broccoli, fried egg and honey mustard dressing

TUESDAY

  • Breakfast – protein smoothie made from ½ frozen banana, 1 cup frozen strawberries, 1 cup lactose free milk, 1 scoop protein powder, 1 tsp maca powder and 1 tbsp chia seeds
  • Lunch – curry made from chicken sausages, curry powder, coconut milk, broccoli, carrots, peas
  • Snack – 2 cruskits with peanut butter (the unhealthy kind… peanut butter is one of my weaknesses!), handful of mixed nuts
  • Dinner – small piece of salmon with leftover roast carrot and sweet potato, and some broccoli
healthy meal ideas dinner

WEDNESDAY

  • Breakfast – protein smoothie made from ½ frozen banana, 1 cup frozen strawberries, 1 cup lactose free milk, 1 scoop protein powder, 1 tsp maca powder and 1 tbsp chia seeds
  • Lunch – small piece of salmon with roast white potato and broccoli
  • Snacks – 3 cruskits with peanut butter
  • Dinner – salad I made from quinoa, chicken, roasted sweet potato, broccoli, chickpeas, mixed lettuce leaves

THURSDAY

  • Breakfast – protein smoothie made from ½ frozen banana, 1 cup frozen strawberries, 1 cup lactose free milk, 1 scoop protein powder, 1 tsp maca powder and 1 tbsp chia seeds
  • Lunch – leftover salad from last night’s dinner
  • Snacks – 2 cruskits with peanut butter, and 2 healthy oatmeal cookies that I made (see the recipe here)
  • Dinner – crumbed chicken that I made at home, roast white potato and broccoli

FRIDAY

  • Breakfast – pancakes made using a pancake packet mix and I added some mashed banana, an egg and some milk. Served with honey and fresh strawberries
  • Lunch – leftovers from last night’s dinner
  • Snacks – 1 healthy oatmeal cookie
  • Dinner – frittata with ham, peas and zucchini, served with roast white potato. The frittata was a very small serve, and we were running out of groceries so just threw this together out of what we had in the fridge!

SATURDAY

  • Breakfast – protein shake made using 1 banana, ½ cup strawberries, ½ cup lactose free milk, 1 tsp maca powder, 1 scoop protein powder, 1 tbsp chia seeds
  • Lunch – leftover frittata (was a very small serve)
  • Snacks (had lots of snacks as our lunch was so small) – 1 healthy oatmeal cookie, pancakes (see yesterday’s breakfast), 2 dried apricots
  • Dinner (post run) – crumbed chicken (that I made myself), roast potato, broccoli
  • Dinner – banana nice cream made with 2/3 frozen banana, ½ scoop protein and ½ cup lactose free milk

SUNDAY

  • Breakfast – protein shake made using ½ banana, 1 cup strawberries, 1 cup almond milk, 1 tsp maca powder, 1 scoop protein powder, 1 tbsp chia seeds
  • Lunch – leftover from last night’s dinner
  • Snacks – 2 cruskits with peanut butter, 3 dried apricots
  • Dinner – ½ piece salmon, 1 fried egg and salad made from spinach, bacon, roast sweet potato, slow roasted honey carrots, chickpeas, quinoa, honey mustard dressing
dinner food

You can find more healthy meals here :)

I should also mention that my workout and nutrition program 3 Steps to Lean Legs now also have a complete VEGAN meal plan! You guys asked for it so I decided to create one. I really hope you’re going to like it :)

You can check it out below!

Love Rachael xx


Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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