Chew with Your Mouth Closed: Weekly Eating Plan

DSC_2333Are you wondering what you are going to eat all week? I have devised a weekly eating planner to help you. Click Weekly Meal Planner by Make & Bake from Scratch. It outlines meals for the week and will help you in your quest to eat clean, wholesome food. Choose organic and free range where possible. Feel free to change it up , it is only a guide. All meals are gluten-free.

Additional notes:

Water: aim to drink two litres per day. On workout days you will probably require more water. Remember adequate hydration is mandatory. Start the day with a warm water and lemon drink, you can add 1/4 teaspoon of cayenne pepper to spice things up.

Treats: Be sure to treat yourself after eating clean and training hard all week. Try out these recipes Raw Cacao Brownies, Chocolate Milkshake, Grain Free Power Bombs, Coconut & Almond Butter Bark, Love Buns, Chai Muffins or Chocolate Avocado Mousse. If you want chocolate eat 85% dark , aim to reduce man-made/processed forms of sugar. Learn how to make your own chocolate.

Oils: Use an Extra Virgin Cold Pressed Coconut Oil for cooking or Ghee. Extra Virgin Olive Oil or an Avocado Oil are great for salad dressings or roasting. I am fond of Millbrook Coconut Oil in South Africa and Biona in Ireland.

Nut Butters: Be sure to check on the label there is no additional ingredients like added sugar or oil, a good quality nut butter should only contain nuts. A brand I like to consume is “Oh Mega“, or I will make my own nut butters in the food processor.

Sauces: I make my own tomato ketchup from tin of tomato paste. To 100 grams I add 1 tablespoon of unfiltered apple cider vinegar, pink salt and pepper – mix, consume. You can add non irradiated Italian Herbs to mix up the flavour. Use smooth cottage cheese or greek yogurt instead of mayonnaise.

Supplements: Cod Liver Oil, a brand I use is Garden of Life Icelandic Cod Liver Oil.

Learn how to read labels, become your own health chef and colour your plate to ensure you are achieving the best results for your body.


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If you have any further questions be sure to drop me an email and  keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch.

Eat Real, Great Feel!

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