What I eat in a day: HEALTHY + SIMPLE Meal Ideas! скачать в хорошем качестве

What I eat in a day: HEALTHY + SIMPLE Meal Ideas!

Click here http://bit.ly/nativenatacha and use code natacha20 to save 20% off your first BYO Deodorant pack For workouts to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️ —————————————————————————————— Instagram: https://www.instagram.com/natacha.oce... —————————————————————————————— Another What I eat in a day of intuitive eating. If you’re interested about intuitive eating, I made a detailed video about how to start and if it’s applicable for you with world leading dietitian Renee McGregor which you can check out on my channel (: otherwise I hope you enjoy watching my full day of eating! Intuitive Eating video: https://www.youtube.com/watch?v=jmAtE... —————————————————————————————— WORKOUT: This was a medium intensity workout for me so the idea was to be working at about 60% intensity. I only have about 3 sessions a week where I train more intensely to avoid overtraining ❤️My workouts are centred around making me move and enjoy training, during busy times, I just like challenge myself and enjoy my training sessions (: 10 min warm-up (see this video for how I warm up: https://www.youtube.com/watch?v=GLA2h...) Deadlifts: 8 x 4 sets Overhead walking lunges with knee drive: 10 x 4 sets (per side) Single leg stability hamstring ball curls: 8 x 3 sets (per side) Asymmetric lateral squat steps: 12 x 4 sets - I end up doing 1 set per combination of weight distribution and direction Goblet squat onto toes: 20 x 4 sets Narrow squats: 10 x 5 sets Warm down - 10mins (I did stretching for my box splits but that’s not necessary for you unless it’s a goal you’re trying to hit) —————————————————————————————— RECIPES: Breakfast: Burrito - makes 3 (we each had 1.5 wraps): 3 wraps (hot or cold) 2 med avocados - mashed 2 handfuls of cherry tomatoes - chopped 5 eggs Handful of chopped lettuce 1tsp Cholula sauce 1 tbsp cream cheese Beat the eggs and cook on a medium heat mixing throughout to create scrambled eggs. Then assemble the ingredients onto the wrap, wrap it up and enjoy! This breakfast contains a range of vitamins (A,C,E,K) as well as mono- and poly-unsaturated fatty acids from the avocado, fibre and complex carbohydrates from the wraps and the eggs provide a good source of protein. Lunch: Grain bowl (serves 1) 250g pesto infused grains & quinoa 150g tofu 2 large bell peppers 100g greens/cabbage Large serving brocolli 1tbsp olive oil Juice of 1/2 lemon Heat the oven to 180C. Add a tiny bit of olive oil and salt to the broccoli and place in the oven for 10 mins. With only 2 mins to go add the greens to the oven. Meanwhile, cook the tofu as recommended by the pack. Cut the peppers and fry lightly on a pan until starting to get golden but not soft. Heat the grains if you like them warmer and serve altogether with some olive oil and lemon! This meal contains: complex carbohydrates and fibre; protein from the tofu and quinoa; antioxidants from the broccoli and greens; vitamins A,C,E and folate from the peppers Dinner Recipe (serves 1): Tomato and broad bean salad with prawns I followed these 2 recipes:: https://www.bbcgoodfood.com/recipes/t... https://www.bbcgoodfood.com/recipes/1... I served both these salads with prawns and it was amazing!! This meal contains: complex carbohydrates and fibre; protein from the prawns; antioxidants from the parsley, mint and basil; carotenoids and vitamins from the tomatoes —————————————————————————————— The green top I was wearing was from Gymshark’s non-stop range, I’m linking my commission code, it won’t cost you any extra, I just make a small commission if you decide to purchase through it but if you prefer not to then I still love you ❤️ and I’m grateful you watch and support my content ❤️ https://gym.sh/ShopNatachaOceane Most cajjuall clothes from https://whitefoxboutique.com.au (I just love their stuff ok 😂) —————————————————————————————— This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) #whatieatinaday #intuitiveeating #fulldayofeating