2 comments / Posted by Sherlyn Tan

BREAKFAST

Overnight Oats

Overnight Oats

This has got to be the easiest breakfast! There is no cooking involved and it's great to grab and go if you're in a rush. Plus, it fills you up and gives you the energy you need to get the day going!

Ingredients
Base
1/3 cup Raw Rolled Oats
1/3 - 1/2 cup Milk 
1/3 cup Greek Yoghurt

Toppings
Fruits e.g. blueberries, banana
Nuts e.g. almond, walnut
Chia Seeds
Nut Butter
Anything you like! (Just don't go overboard 😉)

Instructions
1. Put all your ingredients in a bowl or jar and place in fridge overnight. 
2. Add the toppings the night before or the next morning and that's it! Yum!

See how I make my Overnight Oats here!

Smoked Salmon Egg Stuffed Avocados

Recipe from Fresh Planet Flavor


Photo Credit: Fresh Planet Flavor

Have a taste of the fancy brunchy cafes in your very own home with this easy, creamy and yummy breakfast packed with healthy fats!

Ingredients

  • 4 avocados
  • 4 oz smoked salmon
  • 8 eggs
  • Salt
  • Black pepper
  • Chili flakes
  • Fresh dill

Instructions

  1. Preheat oven to 425°F.
  2. Halve the avocados remove the seed. If the hole looks small, scoop out a small bit at a time until it can hold an egg.
  3. Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks and however much white the avocado will hold.
  4. Add salt and fresh cracked black pepper on top of the eggs, to taste.
  5. Gently place the cookie sheet in the oven and bake for about 15-20 minutes.
  6. Sprinkle chili flakes and fresh dill on top.
  7. Serve warm.

 

Omelette


Photo Credit: epicurious, Chelsea Kyle


This is another super easy and quick breakfast that takes us to those weekend brunch feels. It’s one of the most flexible dishes and can be made, just how you like it!

Ingredients
2 eggs (or 3 eggs whites)
Salt and pepper, to taste

Optional:
Vegetables e.g. spinach, mushrooms, tomatoes

Instructions

1. Combine salt, pepper, two eggs (or three egg whites) and any extra veggies you'd like in a bowl. Stir well. 
2. Heat pan over medium heat. Melt 1/2 tsp of olive oil in pan and add the mixture to pan. Cook 60 seconds or until eggs look the way you like.
3. Once cooked, plate it up and add a side of greens! 

 

LUNCH AND DINNER

Protein Pizza


Woohooo! I recently discovered this super yummy and super diet-friendly pizza and I am so excited to share it with you! One slice is only 300 kcal, with 53g of Protein, 10g of Fat, and 1.4g of Carbs. This high-fat, high-protein and low-carb diet might even help with mood swings. Here's how you can make it for lunch, dinner or even a quick snack:

Ingredients
150g of Chicken Breast

20g of Mozzarella Cheese
4g of Tomato Sauce 


I use the Ozganics Pasta Sauce!

Cooking Spray
Garlic Powder 
Mushroom
Onions
Pepper
Salt

Instructions
1. Grind the chicken breast with g
arlic powder, mushrooms, onions, pepper and salt, to taste.
2. Pan fry the chicken with cooking spray.
3. Top with tomato sauce and mozzarella cheese (not too much, though!)

Compared to normal pizza, where you have to eat 2-3 slices to feel full, one slice of this is all you need because it is packed up with protein! 



Healthy Popcorn Chicken + Fries


Assuming 86g of chicken & 67g of fries
My version of popcorn chicken set compared to KFC's


I made my own version of KFC popcorn chicken and fries! I'm taking same portion of both, which comes to 86g of chicken breast and 67g of sweet potatoes fries. Check out the difference!

Ingredients

Chicken Breast
Sweet Potato
Cooking Spray
Garlic Powder
Basil Leaves
Salt and Pepper (to taste)

Instructions
1. Season the chicken breast with garlic powder, basil leaves, pepper and salt, to taste.
2. 
Pan fry the chicken with cooking spray (0 kcal for 1 spray only).
3. While for the sweet potato fries, cut it and bake it naked with a bit of black pepper and one spray of cooking oil. That's it! Enjoy guilt-free deliciousness!


Fries


I love fries and I used to get mad because I had to eat clean and watch my bf eat fries. So, I did a little Googling and found this super easy recipe!

Ingredients
Sweet Potato
Cooking Spray

Salt and Pepper (to taste)

Instructions

1. 
Slice your sweet potato into the shape of fries (or maybe you'd like to play around with other shapes!)
2. Spray some cooking oil, add black pepper and salt (to taste) and bake them.
Yay, you're done!

The above picture shows the same weight of both healthy and unhealthy fries. As you can see, one large sweet potato fries has 3.8 times less calories than one large McDonald's fries! It all starts with these little changes we make. 

 

Chicken Breast + Tofu Quinoa


 

This protein-packed meal is super yum and easy to make! It's also filling so you don't feel hungry and get off track. Quinoa's a great substitute for rice and is high in protein but it can take a while to get used to. Try it out and you'll learn to love it!

Ingredients
Chicken Breast 
Tofu (1 piece is around 80 kcal only but it's packed with protein) - To 
Broccoli
Quinoa
Cooking Spray
Garlic powder
Basil leaves
Salt and Pepper

Instructions

1. Season the chicken breast with garlic powder, basil leaves, pepper and a pinch of salt and pan fry it with cooking spray (1 spray is 0 calories!)
2. Leave the tofu raw or heat it up.
3. Steam the broccoli.
4. Cook the quinoa! You can use a rice cooker or combine the quinoa and water in a medium saucepan. Then, bring to a boil. Cover, reduce heat to low, and simmer for about 15 minutes, until the quinoa is tender.
5. Combine it all in a bowl or if you're leaving it for later, store in a glass container and in the fridge. When you want to eat it, just heat it up!

Protein Tuna Egg Muffin (Healthy Otak-Otak)


Credit: @dorissdd and @tammykhoo

This was a recipe given by our Twenty3 Unicorn, Jenni! It's so yummy, like eating otak-otak, but healthy! Seven pieces are only 410 kcal and they're perfect for lunch and dinner on the go too!

Ingredients

3 egg whites + 1 full egg
1 can of Tuna in water
1/2 tablespoon of coconut oil
A bit of Basil + Garlic powder

Instructions

1. Remove excess water from the tuna can 
2. Mix the tuna with the eggs
3. Put in the rest of the ingredients, mix it and put it into any trays or molds you have at home.
4. Bake it for 6 minutes at 250°C! Everyone’s oven is different so check on your muffins from time to time. Enjoy!

Prawn + Capsicum Quinoa


Feel like something other than chicken? Try prawns! This super yummy combo will sure add some colour to your lunch!

Ingredients

14 medium prawns, shelled and deveined
Salt and pepper, to taste
Paprika powder, to taste
1 tablespoon oil
2 teaspoons diced garlic
1 tablespoon red chilli, finely diced
1 medium onion, sliced
1 red capsicum, sliced
1 yellow capsicum, sliced
1 green capsicum, sliced     

Instructions     

1. Marinate the prawns with salt, pepper and paprika powder and keep aside in fridge for at least 15mins.
2. Heat pan over medium heat and add 1 tbs olive oil to stir fry prawn. Keep aside once cooked.
4. Time to cook the veges! Heat pan over medium heat and add 1 tbs olive oil. Start with the onion. 30 seconds later, add in the garlic. Another 30 seconds later, add in the capsicums and chilli. Add salt and pepper to taste.
5. To finish, add in prawns and quinoa 2 minutes later and mix.
6. You can also add in fresh veggies like cherry tomatoes or cucumber on the side for an extra crunchy texture.

 

Stuffed Sweet Potato


It's been called a superfood because of its health benefits but this sweet potato recipe is also super quick, easy, and yummy!  

Ingredients

1 medium sweet potato
Any topping you have on hand (e.g. tuna, black beans, quinoa, chickpeas)
Any sauces (e.g. greek yogurt, cottage cheese, guacamole, salsa, hummus)

Instructions

1. Place the sweet potato on a microwavable plate and pierce it about 5-6 times with a knife or a fork.
2. Place it in the microwave, and set the timer to 15 minutes. Let it cook until soft.
3. While waiting for it to be cooked, prepare the toppings with what you have on hand. Some of our favourites that go really well together are tuna, black beans, quinoa, chickpeas and spinach.
4. Once cooked, the sweet potato’s thin skin would puff to a crisp finish and you’ll discover a sweet, pillowy flesh! (This depends on the size of the potato)
5. Slice the sweet potato down the middle lengthwise and generously ‘stuff’ in your toppings. 
6. Dress it up with sauces, like greek yogurt, guacamole and salsa, that are packed with more nutrients and protein than regular mayo and bottled sauces. But keep in mind not to go overboard!
7. To finish, serve it with a side salad and say ‘Hello’ to your scrumptious meal!

 

SNACKS


These are some of my favourite snacks to munch on when I need that extra energy. Baby carrots, cucumber and almonds are all great and packed with nutrients, but as with all things, don't go overboard! 😉

You can also try these yummy snacks from The Native Food Company. They're packed with protein to keep you fuller for longer and are super easy to bring around as a treat or an emergency snack when you're hungry!



Do you have any recipes to share? Please let me know in the comments below!  


*Vegans and vegetarians can opt to use tofu or any protein to substitute meat.

Comments

  • Posted On January 04, 2017 by Twenty3

    Hi Lyvia!

    The stuffed sweet potato can be eaten as breakfast every day if you’d like but this also depends on your calorie target. It is also better to take your carbs earlier in the day as opposed to at night. We also do not recommend going overboard so perhaps you’d like to mix it up a bit?

  • Posted On December 30, 2016 by Lyvia TAN

    Stuffed Sweet Potato can serve as breakfast or eat everyday ? is it high calories ?

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