Friday, 10 July 2015

Clean Eating | My Weekly Menu, Shopping List, Recipes, Tips...




I have been a member of #fitfam on and off since 2012. Exercise comes to me easily, I have completed Shaun T's T25 and Insanity Max 30. I also do Zumba, Taebo and Yoga at least 3 times a week. Eating however is the one area where I have constantly struggled with. If there is any fad diet out there, trust me I have tried it! Lemon Detox? Atkins? Dukan? Juice Fast? I have done it all and they have all failed me. These diets will help you lose weight but the results can not be sustained over a long period of time.




I think this 2015 is when I am starting to figure out what works for me when it comes to clean eating. I am in no way saying I am not an expert or a nutritionist but this is what works for my husband and I and we are never hungry. We don't feel like we are depriving ourselves of anything as is the usual feeling with most diets. We are just eating healthier, wholesome food and our bodies are thankful for this.

One tip for committing to a clean diet is to prepare. I pack our breakfast, lunch and snacks to work everyday, it helps us stay accountable to my clean eating pattern. don't leave your food choices to chance or you could end up making the wrong choices.



Sample Weekly Menu

Day
Breakfast 8am
Snack 10am
Lunch 12pm
Snack 2pm
Dinner 7pm
Monday
Wheat sandwich 
A handful of cashew/ almond nuts

Beans and Stirfry/Steamed Veg
1 apple or a handful of grapes
Fish/Goat Meat Peppersoup 
Tuesday
Fruit Parfait 
A handful of grapes
Moi Moi and Efo Riro/Afang/Stirfry/SteamedVeg
2 rice cakes and a spoon of peanut butter
2 grilled chicken pieces
Wednesday
Green Smoothie 
1 apple
Chicken/Tuna Salad 
1 cup of low fat yoghurt
1 medium sized grilled fish
Thursday
Green Smoothie
A pot of low fat yoghurt
Chicken/Tuna Salad
1 banana
Fish/Goat Meat Peppersoup 
Friday
Overnight Oats 
A handful of cashew nuts
Beans and Stirfry Veg
2 rice cakes and a spoon of peanut butter
2 grilled chicken pieces
Saturday
Oat Pancakes OR Egg Muffins w/steamed veg OR English breakfast with two slices of wheat toast
1 Apple
1 boiled plantain w/ Eforiro OR Wholewheat Pasta OR Brown Fried Rice
1 cup of low fat yoghurt  
1 medium sized grilled fish
Sunday
Fruit Parfait 
1 banana
Cheat Meal
A handful of cashew/almond nuts
Fish/Goat Meat Peppersoup 

























So this is only a sample because sometimes I change things up for variety sake. The idea is that during the week we eat low-carb (complex) and then on the weekend we can include a few more complex carbs. Complex carbs are not easily digested so they keep you feeling full for longer and they are high in fibre and other minerals and vitamins. Examples of complex carbs are wheat bread, wheat pasta, brown rice, sweet potato, beans, oats etc. Simple carbs on the other hand are made up of mostly sugar, digest really quickly so you get hungry quicker and have little to no nutritional benefits. E,g white rice, white pasta, irish potato, white bread, table sugar etc. I try to avoid simple sugars for the most part.

Breakfast

Wheat Sandwich: Wheat Bread spread with wholegrain mustard topped with lettuce, tomato and ham/tuna. 



I buy wheat bread from Spar in Lekki. Other options are Deli France and Mama Cass. 

Fruit Parfait: Natural yoghurt topped with granola and fruits and nuts of your choice. I would usually top with bananas, berries and coconut shavings


I buy DeThirsty natural yoghurt from Ebeano in Lekki, Fruits from Ebeano, Spar or the Fruit and Veg stand on Idowu Martins. They have lovely fresh produce. 

For granola, I buy Bokomo Crunch from Shoprite or make my own. See granola recipe here

Homemade granola

Green Smoothie: Wednesday and Thursdays are "detox" days in our home. We stick to eating smoothies for breakfast and salads for lunch. My classic green smoothie recipe  is-

1 cup Spinach
1 stalk of celery
1 banana
2 cups of fruit for the sweetness (pineapples/berries/mangoes/grapes)
2 cups of water

Blend everything together and top with chai seeds. Freeze your fruits before blending for a deliciously cold smoothie


Overnight Oats: I only recently started eating this and it is so awesome and convenient! 

1/3 cup oats
1/3 cup plain yoghurt
1/3 cup milk
1 cup of fruits of your choice (1 usually do berries)
Pinch of salt and cinnamon(optional)
1 tsp chai seeds

Mix everything together, layer in a mason jar and leave in the fridge overnight. By morning it's ready to eat, no cooking required! In the mornings I top with coconut shavings for a crunch.


I buy chai seeds from Fig Health Store on Fola Osibo in Lekki Phase 1. Great place to pick up a lot of healthy food. 

Oat Pancakes: On Saturdays, we will usually have a fancier breakfast/brunch, oat pancakes are usually one of the options. 

1/2 cup oats 
1/2 banana
1/4 cup yoghurt 
2 eggs 
1/2 tsp cinnamon 
1/2 tsp baking powder 
1/2 tsp vanilla essence 


Blend everything together until smooth. Use a ladle spoon to scoop then fry batter with a little coconut oil( 2 mins on both sides) Serve with honey and fruit of your choice. 



Egg Muffins: This is another Saturday brunch option for us. Usually served with some steamed veggies. 

6 eggs 
Handful of chopped parsley/spinach/any greens
1 chopped cooked sausage (
We opt for a turkey and chicken frankfurter sausage because it's much healthier than pork sausages)

Mixed peppers
Feta Cheese
1/4 cup of coconut or regular milk 


•Preheat oven to 175 C
•Coat muffin tin with olive oil spray

•Beat eggs with all other ingredients and pour into 7 muffin holders. Top each one with crumbled feta cheese
•Bake for 25-30 mins 



The sausage we eat


I buy feta cheese from L'Epicerie on Idowu Martins. They have lovely fresh fruits, vegetables, meat cuts, salmon etc. 

Lunch

Beans: I cook my beans without any oil. Towards the end when the beans has almost cooked in the pepper sauce, I add a can of coconut milk. This makes the beans so ridiculously delicious you won't miss the plan oil for sure! 




I buy coconut milk from Ebeano or Spar. Look out for the ingredients and only buy the ones that have coconut milk kited as an ingredient, no extras.

Stirfry: My sitrfry is really simple and quick to make. I use chicken but you can choose to use beef or seafood. 

1kg stirfry chicken
1 medium sized onion
1 red, 1 yellow, 1 green bell pepper
Ginger
Garlic
A bunch of carrots
1 cabbage
Mushrooms 

  • Add 1tbsp of olive oil to a wok, stir fry the seasoned chicken until cooked then put aside. 
  • Add another tbsp of oil, fry your onions and peppers until wilted
  • Add pre-boiled carrots and cabbage and season with your choice of seasonings. I use maggi, ginger, garlic, Worcestershire sauce and black pepper. Leave for about 5mins
  • Add mushrooms and chicken and stir fry for another 5 mins and it's ready! 
I buy chicken stir fry from Farm City in Phase 1 or Spar

Chicken/Tuna Salad: Another simple and quick dish. Lettuce, Cucumber, Sweetcorn, Avocado, Cherry Tomatoes, Boiled Egg and your choice of chicken or tuna. Sometimes I add feta cheese and cashews. I don't use regular salad dressing I drizzle with olive oil and blackpepper. 


Brown Fried Rice: Made the same way regular fried rice is made just with brown rice which is much better for you. Brown rice has a reputation of tasting bad but I buy Uncle Ben's and I honestly prefer the taste to white rice. 

I buy brown rice from Ebeano

Dinner

We eat very light for dinner, options are grilled fish, chicken or pepper soup. 

Grilled fish i buy from either TFC or this spot near my house. Sometimes I do my own grilled fish myself in the oven. 


For chicken I have a guy in Ijora that makes the best barbecue chicken ever! I order 1 carton and freeze and it lasts us a month or more. Call Sodique- 08132704787, he will hook you up! 



Peppersoup: Can be made in less than 20mins. Season and boil fish/meat with your seasonings of choice. Add scent leaves (efirin), 2 table spoons of peppersoup seasoning, 1 tablespoon of crayfish. Boil for 15mins and it is ready! 

Ask for peppersoup seasoning and scent leaves in your local market

Snacks and Water

Snacking during the day is a big part of our clean eating menu, we just snack on the right thing. We have two snacks a day in addition to meals-

  • Rice Cakes (Ebeano or Goodies) with Peanut Butter
  • Dry Roasted Unsalted Cashew Nuts (We buy the Executive Choice from Ebeano, the best!!!)
  • Low Fat Yoghurt
  • A wide variety of fruits
Rice Cakes and Peanut Butter

I try to drink minimum of 2litres of lemon, mint and cucumber infused water daily. It helps to detox the system and aid digestion. I also drink a lot of green tea because it is packed with antioxidants which speed up the metabolism. 

So this is really an overview of what we eat. You will notice that we don't eat "Swallow" it's not just for health reasons alone but neither of us really fancies it, lol. Thank God for that because those bad boys are calorie dense! I change things up now and again by adding boiled plantain, sweet potato, couscous, wholewheat pasta etc. During the weekend we allow ourselves a cheat meal which is always so rewarding! LOL!

I hope you guys found this post useful. Feel free to email me if you have any questions! Be sure to follow me on Instagram @shelovesthefinerthings, I post a lot of my meals on there :-)

Oh- please share any other healthy meal ideas in the comments! :) 


Peace and Love, 


Y. 

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7 comments

  1. Yewande this is really cool. I like how creative you are with your diet..
    Far from boring looks really interesting. Its not easy prepping all this but you do it.
    I am not going on a diet but been eating clean. I will definitely try egg muffin and overnight oats.

    www.livinginlekki.com

    ReplyDelete
  2. Yewande I love this post. Great info on where to get stuff I didnt know before. Would def try some of the recipes and that bbq chicken looks so yummy!!
    What oats du use for overnights? I tried mine with porridge oats.. didnt like it much

    ReplyDelete
  3. This is so great!

    Thanks for sharing. I'll look into the Beans and Coconut Milk because, I honestly cannot eat beans.


    Meal Prep also helps me save money so... Yeah. Best Advantage.

    www.thealaroroshopaholic.wordpress.com

    ReplyDelete
  4. Well done yewizy! I'm not a ' swallow' person either.i love all your meals,thank you for sharing. Quinoa ( there is a quinoa moi moi recipe on 9jafoodie's blog) and bulgur wheat are great too.

    ReplyDelete
  5. This post is on SEVERAL POINTS!!! Saved for extra reading :)

    Berry Dakara Blog

    ReplyDelete
  6. Hello Yewande,

    Ah! The barbecued chicken zone in Ijora is the truth!

    I am so inspired by your lifestyle of eating both sensibly and consciously.

    Have a lovely weekend.

    ReplyDelete

It's encouraging to read feedback in the form of comments or questions, so I'm happy to read them and respond. Please check back for my responses to any questions.xx

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