With so many fad diets circling social media and the health and fitness industry it is hard to know what to eat. It certainly doesn’t help that the ‘gluten free’ diet is becoming a bit of a fashionable trend and people are focussing more on what NOT to eat, than what TO eat!
The amazing fitness health queen Lorna Jane stands by her quote “STOP DIETING – START NOURISHING” and proves this with some delicious and nutritious recipes in her latest cookbook Nourish – if you haven’t already got it, go and buy it now!! It’s a goodie.
Here is a list of the 13 top foods for weight loss; in no particular order these amazing wholefoods are simply designed to kick start your metabolism and burn that unwanted fat whist you munch. See how many you can fit in your day!!
- Apples
- Beef
- Eggs
- Bananas
- Oats
- Brown rice
- Blueberries
- Chili
- Avocado and Olive oil
- Chicken
- Peanut butter
- Greek yoghurt
- Almonds
How many did you mentally check off in your head? Or how many of you took one look at the list and felt like a dog with his tail between his legs?
Want to know how can you achieve all of these foods in the one day? SIMPLE – I would say that I easily consume 90% of this list EACH day… Chili is finally growing on me but that would probably be my least consumed. Side Note: Have you had that chili hummus dip? With the big red blob in the middle… fair to say the hummus part contains no heat AT ALL but that red bit… ouch it is 100% chili/ harrissa paste so either stir the whole thing up before you scoop or avoid the red like the plague unless you have a cucumber and glass of milk handy! I’m just going to stick to the plain or beetroot hummus thanks!
Please note these meal plans are based around what I consume daily. Different people require different levels of nutrition and portions to suit their physical activity and goals. I eat 3 meals, 2 snacks a day, drink 1 coffee on arrival to work (and then fight myself all day for a second until the coffee shop is shut) and have an after dinner treat 2-3 times a week!
Below I have constructed two examples of a simple one day meal plan that incorporates all of the 13 top weight loss foods: Try it one day this week… you won’t go back!
EXAMPLE ONE:
Breakfast:
Overnight soaked blueberry oats topped with a banana and dollop of Greek yoghurt
Mid-Morning snack:
Flat white
1 apple sliced and 1-2Tbs peanut butter
Lunch:
Grilled chicken, avocado, almond and feta salad. Health blogger, nutritionist and wellness coach Jess Sepel from ‘The Clean Life’ has an amazing recipe worth trying. http://www.jessicasepel.com/recipes/lunchdinner/alkalizing-salad-with-zatar-chicken/
Mid-Afternoon snack:
Handful of almonds/trail mix
2 boiled eggs
Dinner:
Beef mince chili con carne served on brown rice with steamed greens and diced avocado on top. My fave recipe for this is by Teresa Cutter; The Healthy Chef – check it out…. http://www.thehealthychef.com/2012/04/chilli-con-carne/
After dinner cleanse/snack:
Piece of fruit with a couple of slices of cheese (apple/cheddar or watermelon/ feta are some good combos)
Medjool dates are also the perfect sweet to fight those cravings. Otherwise have a piece or two of dark chocolate to give your body an antioxidant boost!
EXAMPLE TWO:
Breakfast:
Green brekkie smoothie; 1/2 large frozen banana, 1 cup frozen blueberries, ½ cup oats, 1 raw egg (you honestly cannot taste the egg and it ups the protein content) big handful of spinach and milk
Mid-Morning snack:
Flat white
175gms Greek yoghurt topped with seeds/nuts or granola (I am all about the toppings/textures and the crunch factor)
Lunch:
Thai beef salad with rice noodles
Great recipe by nutritionist Katherine Rothwell on the Eat Fit Food blog here:
http://www.eatfitfood.com.au/_blog/Eat_Fit_Food_Blog/post/meal-of-the-week-thai-beef-salad-with-rice-noodles-cashews-sesame-seeds/
Mid-Afternoon snack:
2 brown rice cakes with 1-2Tbs peanut butter and ½ large banana sliced (leftover from brekkie)
OR
Slice of warmed banana bread with 1-2Tbs peanut butter, 1/2 large banana with chia seeds and cinnamon (This is a serious fave – pictured as the feature image) recipe for banana bread by The Healthy Chef here: http://www.thehealthychef.com/2013/01/gluten-free-banana-bread/ perfect when you have those funky looking brown bananas lying around and even better to bake, slice and freeze!
Dinner:
Chicken and red apple curry with almond couscous
Simple weeknight curry recipe from Clean Eating Magazine here: http://www.cleaneatingmag.com/recipes/chicken-curry-with-almond-couscous/
After dinner cleanse/snack:
Avocado raw chocolate mousse; simply mash/combine 1 avocado with 2 Tbs honey and 1Tbs cacao powder for instant creamy mousse; Serves 2)
It is THAT simple. There you have it – 13 weight loss super foods in the one day all designed to target fat loss, not to mention taste delicious.
There are so many different combinations of these foods that you can incorporate into your daily eating plan…Eggs for breakfast, yoghurt dolloped on or in your next curries, peanut butter in your stir fry or avocado in your smoothies. Get creative!
Your body requires a balance of carbohydrates, good fats, proteins and fibre to thrive and get the best results.
“Fail to prepare – prepare to fail”
K
KATIE MORGAN 
