Daily Menu, Vegetarian

Wow, the weekend is almost finished, like what happened?

UUUUH, I got some exciting new for you! It is coming up in the end of this post.

It’s a lot of rainy days here in Sunshine Coast, such a shame! I have only been to the beach 4 times since I got here, and that is crazy! It has a lot to do with school and Uni, but lately, when I actually have the time, it haven’t been nice weather at all.. And guess what, TODAY it’s sunny, and I can't go out!!! I have 2 assignments due today.. soooo, fu** that.. But, I should not complain! At least it’s warm, and I don’t have to freeze my boobs off back home in Denmark and Norway 😁

How are everyone? On friday I talked a little bit about how the body changes, and yesterday I talked about how the struggle of weight loss or muscle weight gain could be a struggle for a lot of people.. Since I’ve started my homemade vegetarian lifestyle program, from the 24th of February until today, I have lost 5,2 kg, only from changing my lifestyle a little bit. I have been, what I like to call it, a wanna be vegetarian for a long time now, where my primary source of proteins came from plants, diary and eggs. But sometimes, e.g. birthdays and other occasions, I ate meat or fish to be polite and/or if my family made it, and so on. I describe it further in my Lifestyle post here. I also ate a lot of calories before, because I worked out twice a day. Now, since the 24th of February, I haven’t been eating any meat or fish, I have cut a lot of diary products, less egg, less refined and/or unnatural sugar, and I also cut my calorie intake. Furthermore, I am not working out as much as I did, because of school, but I would say I’m still pretty active. I feel amazing!

I believe, that my fat loss primarily comes from the fact that I have:

1. Cut my calorie intake.

2. Cut my sugar intake (not all, like yesterday I ate a cup of candy on the movies, lol).

3. Been eating more vegetables and good fatty acids.

4. Cut diary intake.

- My stomach get bloated by too much diary and meat. I am not a 100% sure why... I'll guess that could have some effect as well? I don’t have much knowledge on that part. But what I do know is that every body is different, and I am glad I've found a way to get rid of my stomach ace.

With eating vegetarian food, I get more energy, my stomach is not bloated all the time anymore, and I go to the toilet more regularly. It is amazing how the body change so quickly just because you’ve changed something in your diet.. Some people feel the same as me if they cut their sugar intake, cheese, salt, or other things. The human body is amazing! Every body is different, and there could be many ways to better health with small lifestyle changes, but for me, I truly believe vegetarian and vegan food is the way for a happy life for my body. Maybe it’s not your thing, but I highly recommend you try it for a month!

Now, for the last day of the challenge:


BREAKFAST


🍰 Coconut pancakes

🕚 20 min

2 eggs / 2 egg

30 g coconut flour or oat flour / 30g kokosmel eller havremel

100 ml unsweetened almond milk or low fat milk / 100ml usøtet madelmelk eller lettmelk

70 g low fat cream cheese / 70 g lav fett krem ost

50g low fat or fat free greek yoghurt / 50g Synnøve gresk yoghurt

2 tsp coconut flakes / 2ts kokosflak

2 tsp coconut oil / 2 ts kokosolje

Cinnamon / kanel

HOW TO:

- Mix together eggs, coconut flour/oat flour, cream cheese and milk. / Bland sammen egg, kokosmel/havremel, kremost og melk.

- Heat 1 tsp of coconut oil in a pan on medium heat. Pour in some batter and fry on each side for about 4 minutes. Repeat with remaining mix. / Varm opp 1 ts kokosolje i en panne over medium varme. Ha i litt røre, og stek pannekaken på hver side i ca. 4 minutter. Gjenta med røren som er igjen.

- Spread yoghurt over the pancakes and sprinkle with coconut flakes. / Spre yoghurt over pannekakene og dryss over kokosflak.

OR --->



🍧 Traditional oatmeal with berries and almonds

🕚 20 min

50 g fine oats or oatflour / 50g havre eller havremel

200 ml unsweetened almond milk or low fat milk / 200ml usøstet mandelmelk eller lettmelk

2 tbsp berry jam / 2 ss syltetøy av bær

50 g raspberries / 50g bringebær

20 g almonds / 20 g mandler

HOW TO:

- Bring unsweetened almond milk/ low fat milk up to a boil. Add the oats. Let it cook for some minutes until its thickened. Season with a pinch of salt. / Kok opp usøstet mandelmelk / lettmelk. Ha i havregryn. La koke i noen minutter til grøten tykner. Ha i en klype salt.

- Stir in your berry jam, top with raspberries and almonds. / Rør in syltetøy og topp med bringer og mandler.



LUNCH


🍳 Baked avocado and egg

🕚 20-25 min

1 large ripe avocado / 1 stor moden avokado

2 small eggs / 2 små egg

6-8 cherry tomatoes / 6-8 cherry tomater

Lime juice

HOW TO:

- Preheat the oven to 425 *F / 225 *C. / Forvarm ovnen til 225 grader.

- Cut the avocado in half, take out a small amount of the avocado meat, making a cute little hole. Arrange avocado halves in a baking dish. Cut the cherry tomatoes in half and add to the baking dish. / Kutt avokadoen i to og ta ut en liten mengde avokado slik at du lager et lite hull. Legg dem i en bake form. Kutt cherry tomater i to og ha oppi samme form.

4. Gently crack 1 egg in each avocado half. / Forsiktig, klekk 1 egg oppi hver av avokado halvdelene.

5. Season with the juice from a half lime, some salt and pepper to taste and put it in the oven. Let it bake for about 15-20 minutes. / Hell over litt lime juice, krydre med salt og pepper. Bak avokadoene i ca 15-20 min.

OR --->



🍲 Cauliflower and broccoli casserole

🕚 40 min

200 g cauliflower, fresh or frozen / 200g blomkål, fersk eller frossen

200 g broccoli, fresh or frozen / 200g brokkoli, fersk eller frossen

200 g cottage cheese

Thyme and nutmeg (optional) / timian or muskat (valgfritt)

30 g grated parmesan cheese / 30 g revet parmesan

1 tsp coconut oil / 1 ts kokosolje

HOW TO:

- Preheat the oven to 200*C and grease an oven safe casserole with coconut oil. / Forvarm ovnen på 200 grader og smør en bakeform med kokosolje.

- Roughly shop cauliflower and broccoli and place them in the casserole. / Grov hakk blomkål og brokkoli og legg dem i bakeformen.

- Mix cottage cheese with thyme and nutmeg, or other optional seasoning. Use salt and pepper if needed. Pour the sauce over the vegetables and sprinkle with grated parmesan. Bake on middle rack for approx. 30 minutes. / Bland sammen cottage cheese, timian og muskat, eller annet ønskelig krydder. Ha i salt og pepper hvis ønskelig. Hell blandingen over grønnsakene og bak i ovnen på midterste rille i ca. 30 minutter.



AFTERNOON SNACK


🍅 Cottage cheese with radishes or bell pepper

🕚 5 min

200 g cottage cheese

8 red radishes or 1/2 red bell pepper / 8 reddiker eller 1/2 paprika

Chives / gressløk

HOW TO:

- Serve cottage cheese with chopped radishes or pepper, and chives on top. / Server cottage cheese med oppkuttet reddiker eller paprika, og gressløk på toppen.

OR --->



🍎 Apple nut butter snack

🕚 5 min

1 apple / 1 apple

2 tbsp nut butter (natural peanut butter or cashew butter) / 2 ss nøttesmør (naturlig peanøtt smør eller cashew smør)

Cinnamon / kanel

HOW TO:

- Cut the apples in slices and cover them with nut butter. Sprinkle with cinnamon. / Kutt eplene i skiver og smør dem med nøttesmør. Dryss kanel over.


DINNER


🍟 Blackberry pizza with pesto and tomatoes

🕚 15 min

1 whole grain tortilla wrap / 1 grov tortilla lefse eller en stor spelt lompe

1 large tbsp pesto / 1 stor ss pesto

1 large tbsp low fat cream cheese or creme fraise / 1 stor ss light philadephia ost eller lett creme fraise

A handfull of blackberries, fresh or frozen / en håndfull bjørnebær, ferske eller frosne

1 small onion / 1 liten løk

1 clove garlic / 1 hvitløksfedd

1 small handfull of roasted optional nuts / 1 liten håndfull valgfri ristede nøtter

6 cherry tomatoes / 6 cherry tomatoes

80 g low fat mozzarella / 80g lav fett mozzarella

20g parmesan cheese / 20g parmesan

Dried basil and oregano / tørket basilikum or oregano

HOW TO:

- Preheat the oven to 280 *C. / Forvarm ovnen til 200 grader.

- Start layering the pizza. Lay the wrap on a baking tray with baking paper. Start with pesto and cream cheese as the pizza sauce. Cut onions and garlic and put on top. Top with blackberries and nuts. Cut mozzarella and lay the slices on the pizza. Sprinkle with grated parmesan an dried oregano / basil. / Legg en wrap på et bakebrett med bakepapir. Start med pesto og kremost for å lage saus. Kutt løk og hvitløk og ha på pizzaen. Topp med bjørnebær og nøtter. Kutt mozzarella og ha på. Dryss over revet parmesan og tørket oregano/basilikum.

- Bake the pizza for approx. 10-15 minutes on the middle rack. When done, top with cherry tomatoes. / Stek pizzaen på midterste rille i ca. 10-15 min. Når den er ferdig, topp med cherry tomater.

OR --->



🍲 Cauliflower and broccoli casserole

🕚 40 min

200 g cauliflower, fresh or frozen / 200g blomkål, fersk eller frossen

200 g broccoli, fresh or frozen / 200g brokkoli, fersk eller frossen

200 g cottage cheese

Thyme and nutmeg (optional) / timian or muskat (valgfritt)

30 g grated parmesan cheese / 30 g revet parmesan

1 tsp coconut oil / 1 ts kokosolje

HOW TO:

- Preheat the oven to 200*C and grease an oven safe casserole with coconut oil. / Forvarm ovnen på 200 grader og smør en bakeform med kokosolje.

- Roughly shop cauliflower and broccoli and place them in the casserole. / Grov hakk blomkål og brokkoli og legg dem i bakeformen.

- Mix cottage cheese with thyme and nutmeg, or other optional seasoning. Use salt and pepper if needed. Pour the sauce over the vegetables and sprinkle with grated parmesan. Bake on middle rack for approx. 30 minutes. / Bland sammen cottage cheese, timian og muskat, eller annet ønskelig krydder. Ha i salt og pepper hvis ønskelig. Hell blandingen over grønnsakene og bak i ovnen på midterste rille i ca. 30 minutter.



If you have been working out. Please make sure you get an extra meal due to your workout.

Here are some nutritious meal tips:

- Grab a banana and eat 180-200g of cottage cheese or greek yoghurt.

- Proteinshake

- Chocolate milk (250ml) with a banana

- A small fruit smoothie with almond milk and greek yoghurt

- 2 sliced apples with 2-3 tbsp of cashew/peanut butter (My personal favorite!!)


GOOD NEWS

As some of you already know, I am in the making of a full 3 months vegetarian meal plan for you guys, and it would be ready within the next few months. Your can read more about it here.

Now, a lot of people have requested simple workout programs. And I am happy to inform you that it is on its way! It will be 30 minutes At-home workouts! This works perfectly for the beginners and for the more experienced exercisers, and its also perfect for those who don’t feel like going to the gym. I certainly dont feel like it every day. It contains both endurance, and strengt training combined. I guarantee you will break a sweat and get a really high pulse! This is a badass fat burner! 4-6 workouts per week in 12 weeks. If you put in 100% effort, you will get 100 % awesome results! I have already tried a lot of the workouts out, and let me tell you, 20-30 minutes is really enough! I cant wait to give it to you guys. And guess what, it is free!

That’s it for todays big news. Im still working on the plan, but I will work hard to get it out for you guys sometime in april-may.

Have an awesome sunday!


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