06/12/2017

Blondes Foodie Staples! With Macros!

Hello my little foodies and fitness enthusiasts!!

If you’re like me, you’re already starting to rev up for 2018 - goals firmly in place, diets planned to shred off the extra calories we’ve consumed over the holidays and new fitness ventures.

I could sit here and sell my personalised nutrition plans (which of course are available) but I thought I’d spend some time giving you my top 10 basic bodybuilding/ shredding food staples with macro’s that you should consider consuming more of in 2018!

Eggs -  one of the most nutritious natural foods in the world – source of protein and loaded with healthy fats. Don’t sweat the cholesterol on these bad boys either, it’s of the good kind, and unless you have been warned by doctors to watch cholesterol levels – you’ve got nada to worry about! Macros per 1 large egg: 73 Calories / 6g Protein / 0.5g Carbs /5g Fat

Avocado – Not one of my favourite fruits if I’m honest, but due to the high levels of fibre, potassium, vitamin c and healthy fats – I make a point of making sure I consume at least 1 avocado per week. Macros per 1 Avocado: 322 Calories/6g Protein / 17g Carbs / 29.5g Fat

Chicken Boobies – one of the highest sources of protein, cost effective (especially when bought in bulk) low in fat and calories. Macro’s per 85g chicken breast: 135 Calories, 27g Protein/0g Carbs/3g Fat
Salmon – A tasty high source of protein and Omega-3 Fatty acids, also including vitamin D and lots of other nutrients to make that pretty face of yours glow! Macros per 85g Salmon: 155g Calories/21.6g Protein/0g Carbs/6.9g Fat

Chia Seeds – these little beauties can be mixed into most any liquid based dish and they are packed with fibre, magnesium, manganese, calcium … the list goes on. Macros per 15g Chia Seeds: 65 Calories/3g Protein/6g Carbs/5g Fat

Spinach – Most of the calories in spinach comes from protein (oioi popeye) but it’s also one of the best sources for Potassium, magnesium and iron! Macros per 100g Spinach: 23 Calories/2.9g Protein/3.6g Carbs/0.4g Fat

Broccoli – Next to Brussels, this has to be my favourite veggie and for a good reason too, it is an amazing source of fibre, vitamin K, vitamin C and is higher in protein than most other veggies! Macros per 100g Protein: 35 Calories/2.4g Protein/7.2g Carbs/0.4g Fat.

Oats – You only have to watch my Instagram stories for a couple of days to get a real feel for how much I love my oats. There is just something so warming and comforting about them! it helps that they are full of nutrients and contain the super loaded fibres called beta glucans – these aid in your digestive health. What can I say, I’m on a time crunch – I like plain sailing in the morning bathroom ventures. Macros per 90g Oats: 330g Calories/15g Protein/ 60g Carbs / 6g Fat.

Sweet potatoes - freaking love me a potato. All potatoes! What I like especially about sweet potatoes is that they are LOADED with antioxidants. And you can top them with anything -  sweet stuff, savoury. I like mine with a little bit of coconut oil and cinnamon…. So making this for my dinner tonight! Macro’s per 85g Sweet Potato: 75 Calories/1.8g Protein/17.4g Carbs/0g Fat

Apples – High in Fibre, antioxidants and vitamin C an apple a day….. will fit into your macro’s like: 52 Calories/0.3g Protein/13.8g Carbs/0.2g Fat






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