A Day On My Plate - Iso Edition

Bringing to you a day on my plate. Since isolation began, my eating routines have had a big change. Pre-iso I would usually eat first thing in the morning and have regular meals throughout the day, as I spent a lot of time out at uni, work, and gym during the week. Due to the luxury of time the current situation has provided, I have now unintentionally adopted a more intermittent fasting approach with larger meals, now that I have more flexibility with my time and constant access to a kitchen.

Breakfast- 10:30 AM

Protein Pancakes

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  • 1 banana

  • 1 egg

  • 30g chocolate protein powder

  • 1/4 cup oats

  • 1/4 tsp baking powder

  • 1/3 cup nut milk

Method:

  1. Heat a large frying pan on medium heat

  2. Add all ingredients to a blender and blend till smooth

  3. Pour batter into pan, makes 4 large pancakes or 5 small pancakes

  4. Cook until bubbles appear on top, approx 5 minutes

  5. Flip and cook for a further 3-5 minutes

  6. Plate up and serve with fruit, nut butter and/or maple syrup

Train- 12PM

afternoon snack- 2PM

Usually I’m starving by this point, so something quick and simple is the way to go!

  • 2 slices of multigrain bread toasted

  • One layered with avocado and topped with a poached egg

  • The other with peanut butter

I also find that by having bigger meals I am less likely to mindlessly snack that can be a struggle when spending so much time at home. Making single serve snacks is also a really useful hack to moderating your portion sizes.

Dinner - 6PM

Salmon with jasmine rice and Asian Vegetables

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  • 120g salmon fillet (skin on) x 2

  • 1 tbsp olive oil

  • 100g green beans ends removed

  • 100g carrot peeled and chopped

  • 1 bunch brocolini ends removed

  • 1/2 brown onion peeled and chopped

  • 1/2 tbsp tamari

  • 1/2 tbsp sweet chilli sauce

  • 250g packet jasmine rice

Method:

  1. Heat a wok or large frying pan on medium-high heat with 1 tbsp olive oil

  2. Add onion to the wok and brown before adding all other veggies

  3. Heat a seperate pan on medium-high heat

  4. Coat a thin layer of olive oil to both sides of the salmon fillets and season with salt and pepper

  5. Add salmon to the separate pan, skin side down

  6. Add the tamari and sweet chilli sauce to the veggies once they start to soften, stir to combine

  7. After 5-7 minutes, flip the salmon fillets, depending on how pink you like the middle. Cook for a further 5 minutes.

  8. Cook rice according to packet instructions

  9. Plate up placing rice at the base, divide the veggies among two and add the salmon.

dessert - 7PM

Lindt extra dark chocolate. The squares with soft centres is my current obsession. A bit more energy dense and not so nutrient dense, but that’s okay. That is what approaching your diet with balance is all about.

Melanie de LaineComment