Healthy Booties

Ok so I just made the yummiest lunch for winter. Super filling and low calorie but high protein. Easiest meal prep ever for the weeks lunches. Just cook up 500g beef cubes and store in fridge. On the day and make the broth (2 tsp in 500ml water, add bok choy, beef and noodles and heat in the microwave for 4min).

34g protein and only 212cal.

Konjac Noodles 22cal
Bone broth 9p 40cal
Beef 100g 25p 140cal
1 Bok choy bunch 10cal

Raising two teenage boys can be a struggle. Both with expenses and with eating healthy. In our house we like to cook in bulk while providing great nutrition and keeping costs low. In this meal prep we have 1kg of organic mince $30 spread over 4 meals (plus vegetables). We cooked the mince with carrot, zucchini, mushrooms, onion, garlic and ginger…. Added some organic tamari sauce, soy sauce, hoisin sauce and a couple of tablespoons of honey.

We divided into 4 meals
1. Filling for homemade sausage rolls
2. Added 1 can crushed tomato for nachos
3. Cook with 2 min noodles for a stir fry
4. Add to wraps with cheese for school lunches.

Overall cost $15 per meal for a family of 4… mostly organic. We won’t eat all these meals in one week (we like to have variety of meats and include fish) but put it in the freezer and you have 1 meal each week for the next 4 weeks with no dinner prep needed.

I don’t know about you but I personally hate to think about what to eat each day. So I meal prep while organizing the kids lunches for the week. I usually do this in 2 weeks blocks (the freezer and the air fryer is my friend.).
This fortnight I am alternating between:
Breaky-
protein shake with fruit
o/n Chia seed pudding & protein powder
M/T-
yo pro yogurt
Carrot sticks & salmon
Lunch- toastie (egg, ham, gerhkin, onion, capsicum on hi protein bread)
Grilled chicken, sweet potato, broccolini, carrot & seeds
A/T- protein water with creatine (always)
Dinner- whatever the family is having with no processed carbs (eg. Spag bog mince with baby spinach, fish and vege)

I only food prep for 4 days each working week. I give myself a treat day where I don’t exercise that day and I only eat lunch that day but whatever I want

For the weekends I am flexible as we are a young family so I eat whatever is going but I limit processed carbs and focus on vege and protein. If it’s take out then cool. You can eat out if you load up on the good stuff and ignore the breads, chips etc .

My advice to others is. Move. You don’t have to hit the gym every day… but walk, stand, whatever, keep active. Focus on eating your carbs before you workout and protein after you work out (within the hour). Don’t eat after 7pm.
Life is for living. If you go out and have a burger and chips for lunch then Awesome, enjoy it. But maybe for dinner that night you have protein and vege only and limit your portion size and skip the sauce. Remember consistency is key. Fad diets get you where you want to be short term and then you cycle back around. Make wise choices and you never feel like you are missing out.

This popped up on my Facebook memory from 13 years ago. I kept saying to myself back then that the diet starts Monday….. I know so many women think that it won’t work but honestly keep trying because one day that diet actually works. I can’t explain why, but all I know is that I had so many of those times and for some reason one Monday it worked. i have kept the weight off for 11yrs now.

I was always active, strong, determined, those things never changed. But I never gave up the goal I had. Once you get there it is easier to keep it that way, because honestly the weight gain happens over a long period. It’s not because you eat absolute crap all the time and don’t exercise. We make the big change and then once it’s done you learn the mistakes and can keep it that way. Consistency is the key.

To me, being strong enables me to feel independent. I can open my own jar, move that object that’s in the way, walk down the street at night and feel safe. Being capable and able to hold your own feels empowering. Don’t let others tell you what you should or shouldn’t be. You do you boo, no matter what that looks like.

Food prep is not only important for eating well, but it saves time and money. This week we prepped for lunches (myself and the kids).
3 lunches each
Boys - wraps with BBQ chicken, avocado, cucumber, lettuce, red onion.
Me- salad bowls with BBQ chicken, edamame beans, cucumber, lettuce and red onion.
We then added a high proten greek yoghurt with mustard and lime juice for a sauce.

Total cost per lunch $2.50

We then cooked up a mud cake for the weeks morning tea and did organic grapes and baby tomatoes. The boys when they come home from school have their second piece of fruit (apple or banana) and usually cheese and crackers or crackers with a dip. Total cost each day approx $5-$6 each.

We then do a naughty tuckshop one day and a left over dinner for another so that gets us through the week.

Quick and easy dinner packed full of vege and kids have no idea. I added chicken wings for some protein but amazing without it.

Sauce
2 capsicum
1 onion
1 garlic
1 x 250g cream cheese
2 punnets cherry tomatoes
2 sprig rosemary
Coat in olive oil and salt

Roast in oven for an hour and then blitz in the blender. Add to cooked pasta.

Chicken wings
500g wings
1tbs soy sauce
1tbs maple syrup
2 tsps garlic
1 tsp ginger
1tbs hoisin sauce

Took some of my beautiful Healthy Booties client out for dinner and a show last night. Just some awesome everyday Mums trying to increase their knowledge set and learn how to be our best selves❤️