Welcome to our 8th edition of, "Full Day of Eating for Fat Loss."
Today we have approximately 1,521 calories worth of deliciousness for you.
Let's dive in and drill down into these great recipes including shopping lists, methods and full macro and micronutrient breakdowns.
Breakfast - Brown Bread with mashed Avocako, fried egg and Basil.
Ingredients:
• 1 ripe avocado
• 2 eggs
• 2 slices of whole grain brown bread
• Fresh basil leaves
• Salt and pepper to taste
Shopping List:
• Avocado
• Eggs
• Whole grain brown bread
• Fresh basil leaves
Method:
1. Toast the slices of brown bread until golden brown.
2. While the bread is toasting, slice the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until smooth.
3. Heat a non-stick skillet over medium heat and crack the eggs into the skillet. Cook until the whites are set but the yolks are still runny, about 3-4 minutes.
4. Spread the mashed avocado evenly onto the toasted brown bread slices.
5. Carefully place a fried egg on top of each slice of avocado-covered toast.
6. Season with salt and pepper to taste.
7. Garnish with shredded basil leaves.
Macronutrient breakdown (per serving):
• Calories: Approximately 350-400 kcal
• Protein: 12-15g
• Carbohydrates: 25-30g
• Fat: 20-25g
Micronutrient breakdown:
• Avocado provides healthy fats, fiber, potassium, and vitamins E, K, and C.
• Eggs are rich in protein, vitamin B12, riboflavin, and selenium.
• Whole grain brown bread adds complex carbohydrates, fiber, and various vitamins and minerals.
• Basil leaves contribute vitamin K, vitamin A, and antioxidants.
Enjoy your nutritious and delicious meal!
Snack 1 - Chocolate Protein Balls with crushed cashew nuts.
Ingredients:
• 1 cup rolled oats
• 1/2 cup chocolate protein powder
• 1/4 cup almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup crushed cashews
• 2 tablespoons unsweetened cocoa powder
• 1 teaspoon vanilla extract
• Pinch of salt
Shopping List:
• Rolled oats
• Chocolate protein powder
• Almond butter
• Honey or maple syrup
• Crushed cashews
• Unsweetened cocoa powder
• Vanilla extract
Method:
1. In a food processor, combine rolled oats, chocolate protein powder, almond butter, honey or maple syrup, unsweetened cocoa powder, vanilla extract, and a pinch of salt.
2. Pulse the mixture until well combined and the oats are finely chopped.
3. Transfer the mixture to a bowl and stir in the crushed cashews.
4. Roll the mixture into small balls, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.
5. Refrigerate the balls for at least 30 minutes to firm up.
6. Once firm, store the chocolate protein balls in an airtight container in the refrigerator for up to one week.
Macronutrient breakdown (per serving, assuming 1 ball):
• Calories: Approximately 80-100 kcal
• Protein: 4-6g
• Carbohydrates: 8-10g
• Fat: 4-6g
Micronutrient breakdown:
• Rolled oats provide fiber, manganese, phosphorus, and vitamins B1 and B5.
• Chocolate protein powder contributes protein, vitamins, and minerals, depending on the brand.
• Almond butter offers healthy fats, protein, vitamin E, magnesium, and calcium.
• Honey or maple syrup adds sweetness and some trace minerals.
• Crushed cashews provide healthy fats, protein, copper, magnesium, and phosphorus.
• Unsweetened cocoa powder offers antioxidants and minerals like iron, magnesium, and zinc.
• Vanilla extract adds flavor without additional calories or nutrients.
Enjoy these tasty and nutritious chocolate protein balls as a satisfying snack or post-workout treat!
Lunch - Beef Penne Pasta Ragu.
Ingredients:
• 8 oz whole wheat penne pasta
• 1 lb lean ground beef (90% lean or higher)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, finely chopped
• 1 celery stalk, finely chopped
• 1 can (14 oz) diced tomatoes
• 1 can (6 oz) tomato paste
• 1 cup low-sodium beef broth
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Grated Parmesan cheese (optional, for serving)
• Chopped fresh parsley (optional, for garnish)
Shopping List:
• Whole wheat penne pasta
• Lean ground beef
• Onion
• Garlic
• Carrot
• Celery
• Canned diced tomatoes
• Canned tomato paste
• Low-sodium beef broth
• Olive oil
• Dried oregano
• Dried basil
• Grated Parmesan cheese (optional)
• Fresh parsley (optional)
Method:
1. Cook the penne pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Cook until softened, about 5-7 minutes.
3. Add the lean ground beef to the skillet and cook until browned, breaking it up with a spoon as it cooks.
4. Stir in the diced tomatoes, tomato paste, beef broth, dried oregano, and dried basil. Season with salt and pepper to taste.
5. Bring the mixture to a simmer and let it cook for about 15-20 minutes, stirring occasionally, until the sauce has thickened and the flavors have melded together.
6. Serve the beef ragu over the cooked penne pasta.
7. Garnish with grated Parmesan cheese and chopped fresh parsley, if desired.
Macronutrient breakdown (per serving):
• Calories: Approximately 350-400 kcal
• Protein: 20-25g
• Carbohydrates: 30-35g
• Fat: 15-20g
Micronutrient breakdown:
• Lean ground beef provides protein, iron, zinc, and B vitamins.
• Vegetables like onion, garlic, carrot, and celery offer fiber, vitamins, and minerals.
• Whole wheat penne pasta adds complex carbohydrates, fiber, and some protein.
• Diced tomatoes and tomato paste contribute lycopene, vitamin C, and other antioxidants.
• Olive oil provides healthy monounsaturated fats and vitamin E.
Enjoy this hearty and nutritious beef penne pasta ragu as a comforting meal for any occasion!
Snack 2 - Banana
A banana. Just a simple banana.
Go to the shops, but, peel, eat and enjoy.
121 calories approximately.
Dinner - Chicken Kebab Skewers.
Ingredients:
• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 zucchini, sliced
• 8-10 cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes before using to prevent burning)
Shopping List:
• Boneless, skinless chicken breasts
• Bell pepper
• Red onion
• Zucchini
• Cherry tomatoes
• Olive oil
• Garlic
• Paprika
• Ground cumin
• Dried oregano
Method:
1. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
2. In a bowl, combine olive oil, minced garlic, paprika, ground cumin, dried oregano, salt, and pepper. Mix well.
3. Add the chicken cubes to the bowl and toss to coat evenly with the marinade. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
4. Preheat your grill or grill pan to medium-high heat.
5. Thread the marinated chicken cubes onto the skewers, alternating with chunks of bell pepper, red onion, zucchini, and cherry tomatoes.
6. Place the skewers on the preheated grill and cook for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender and slightly charred.
7. Serve the chicken kebab skewers hot, with your choice of side dishes or dipping sauces.
Macronutrient breakdown (per serving, assuming 1 skewer):
• Calories: Approximately 150-200 kcal
• Protein: 15-20g
• Carbohydrates: 5-10g
• Fat: 8-10g
Micronutrient breakdown:
• Chicken breasts provide lean protein, niacin, vitamin B6, and selenium.
• Bell peppers offer vitamin C, vitamin A, potassium, and fiber.
• Red onions provide antioxidants, fiber, and flavonoids.
• Zucchini contributes vitamin C, vitamin K, potassium, and antioxidants.
• Cherry tomatoes add vitamin C, vitamin K, potassium, and lycopene.
• Olive oil provides healthy monounsaturated fats and vitamin E.
Enjoy these flavorful and nutritious chicken kebab skewers as a delicious meal or appetizer option for your next barbecue or gathering!
I hope you enjoyed todays fat loss recipe pack.
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Craig Mills.
Evolution Fitness.
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