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Category: Blog

How To Make Healthy Eating Easier

Published on April 28, 2022

granolan with berry compote and salad on table
grilled chicken and couscous

How To Make Healthy Eating Easier

Having a busy lifestyle can make healthy eating challenging, we share how the right prepared meal delivery service can help you enjoy a convenient and healthy diet requirements.

 

 

How to Make Healthy Eating Easier

 

If we have learnt anything over the last couple of years it’s that self – care is so important and should not be seen as self-indulgence. Looking after our health and wellness is something that has been so important during the last few years and eating well is one major component to that. Now that we are traveling more and moving back into an office our schedule has become so busy that eating healthy has taken a back seat!

 

 

How a prepared meal service can help you stay healthy

 

Having less time to prepare and plan out weekly meals can have a big impact on our overall health, as we tend to reach for convenience foods and eat more takeaways. However, compromising your health does not have to be an option. If you are looking for convenience, stress-free, no cooking required, then a prepared meal plan delivery service such as Clean Cut Meals could be the solution. 

By having a variety of nutritious calorie controlled meal plans pre-prepared and stocked in your fridge you know you can grab something healthy without having to think! If weight loss is one of your goals, then being organised is so important. Planning your meals and snacks ahead of time will ultimately save you time, reduce any stress and hassle around mealtime and help to improve the quality of your diet. Eating healthy can be convenient – once you are organised and plan ahead! 

 

 

Enjoy a balanced work environment with prepared meal plans

Prepared meal delivery services can be an easy way to add more variety to your diet while helping you save time on preparing and cooking food. Our work environment can be very busy and taking a lunch every day as well as preparing a nutritious meal every evening is not always possible. Prepared-meal delivery services offer great convenience, as generally meals can be simply reheated to enjoy healthy eating on the go — no cooking, cutting, or cleaning required.

 

How to choose a prepared meal delivery service 

When choosing a prepared meal delivery service its important to look at a few criteria: 

  1. Menu Variety – Eating the same food every day is not very exciting! Make sure there is a good selection of breakfasts, lunch, dinner and snacks to keep you focused. Also if your chosen service changes their menu monthly – fantastic!
  2. Taste – it goes without saying how the meals taste needs to have a major focus. While everyone has a different opinion on what tastes “good” 
  3. Ingredients – are they using fresh ingredients? Or are they selecting cheaper and more convenient ingredients?  
  4. Production – how is the food prepared? At Clean Cut Meals all our food is freshly prepared by our qualified chefs, they are then packaged using innovative technology to lock in the flavour and taste to ensure you get the best tasting final product. 
 

A nutritious diet will provide you with the nutrients your body needs to function properly and achieve your weight loss or fitness goals. However, it doesn’t need to be stressful, and you can look for convenient options to make the proper choices for your body. 

Why not check out the Clean Cut Meals menus and meal plans to see if there is something there you like, and order your next meal plan today!

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Author: Site Manager
Categorized under: Blog,Health

6 Health Benefits of a High Protein Diet

Published on April 28, 2022

6 Health Benefits of a High Protein Diet

We all know to watch the number of calories we take in or the salt and sugar levels of our foods, however, we don’t always pay such close attention to our protein requirements. Discover why you need to prioritise protein in your meals with our guide on the top 6 health benefits of having a high protein diet.

Why is a high protein diet so important for healthy muscles?

Getting enough protein can help support a healthy metabolism and reduce your appetite, therefore it can also help you lose body fat without losing muscle. Protein is also generally considered to be a very filling or satisfying food therefore having more protein in your diet can help reduce hunger levels as well as increasing muscle mass and strength. However every body is different and the amount of protein required varies. It is worth noting that 1g of protein has 4 calories.  


  1. What are the health benefits of eating protein?

We all know there are great benefits to be had from consuming a high protein diet. Some of the main benefits of adding protein into your diet include: 

  1. Reducing Body Fat
  2. Repair
  3. Immune Function
  4. Hormones
  5. Enzymes

  1. Reducing Body fat

When your body consumes food, it uses calories to help digest and metabolise that food. The benefit of consuming more protein for weight loss is that it uses up more calories to digest and metabolise than consuming carbs.

  1. Supports Muscle Repair

If you have recently encountered an injury, it is worth noting that protein can have a direct impact on healing and repairing the body. Protein helps your body to repair damaged tissues.  So the lack of protein will call for a slower, less efficient healing rate within your body. You can easily up your intake of protein by changing what’s on your plate and adding in our Clean Cut Meals Protein Add ons.

  1. Aids Immune Function

A lack of protein in your diet can eventually have an impact on your immune system and will ultimately weaken your immune system. The immune system is already made up of proteins and needs more proteins to be produced in order to function efficiently.

  1. Supports Hormones

Hormones are chemical messengers that have a major impact on your mental, physical, and emotional health. Hormones are involved in controlling your appetite, weight, and mood.

Usually, our body is very efficient at producing the correct amount of hormones required to stay healthy, however sometimes our diet, age and lifestyle can negatively impact our bodies natural hormone environment. A healthy and nutritious diet and lifestyle is very important – if your diet is deficient in protein it lacks the supplies required to build and support hormones in your body. 

  1. A great source of enzymes

Enzymes are vital for our everyday health! Without them our body could not react quick enough to function and keep us alive. Enzymes are essentially proteins that work to speed up or reduce the rate of a specific chemical reaction in your cells. During this process the enzyme is not destroyed and is in fact reused over and over again. 

 Common questions on a high protein diet.

Do I need to eat protein every day?

Our bodies need protein every day, as protein is made up of amino acids which are considered a macronutrient and our bodies need large amounts of it to stay healthy. A high protein diet is crucial for fighting infections and helping to maintain healthy cells and generate new cells. It is particularly important to increase your intake of protein if you are training as your body uses up amino acids to repair damaged cells and grow new muscle tissue. 

How much protein should I eat?

The Mayo Clinic recommends that approximately 10 – 35% of your daily calories should come from protein. Therefore if you require 2,000 calories per day you should consume 200-700 (or  50-175g) calories from protein ( Mayo Clinic Protein Article).

What are the best sources of protein?

You can find protein in a wide variety of foods, and our chefs at Clean Cut Meals always include the highest levels of the best sources of protein in every meal on our menu. Some good sources of protein include fish, poultry, lean meat, eggs and dairy. Ideally you should be consuming protein from a wide range of sources. 

Our Chicken Satay with Noodles which has 55.5g of protein per serving, and our Veggie Katsu Curry which has 35g of protein per serving, are an easy way to incorporate more protein to your diet. Along with our protein plus packs that contain protein only food such as Cajun Salmon, Chicken Goujons and Turkey Meatballs. 


Ensuring you obtain protein from a wide range of sources is the healthiest option, having a mix of plant sources and lean meats and dairy are recommended. 

Why not take a look at our wide range of high protein meal plans, to ensure your body gets the fuel it needs every day. Order your meal plan today!

  

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Author: Site Manager
Categorized under: Blog,Health

How to Reduce Body Fat Without Losing Muscle

Published on June 30, 2019

woman lifting weights in gym

How to Reduce Body Fat Without Losing Muscle

If weight loss and fat loss is your overall goal, it is important to not lose muscle mass while achieving your goals. Maintaining muscle mass is important as muscles are often considered the “engine” of your body’s calorie and fat burning capacity. When trying to lose weight and implement a calorie deficit diet – your body will burn muscle tissue for fuel, however, there are ways to ensure you reduce body fat without losing muscle

 4 Effective ways to maintain muscle mass

1. Slowly reduce your calorie intake.

Calories provide us with energy, and we need energy every day to function – and to lose weight you need to burn more calories than you eat. By cutting calories slowly, you can maintain a steady approach to gradually reducing calories, every day. Cutting calories to reduce body fat too fast can lead to muscle loss. Generally, it is advised to cut no more than 500 calories per day to start with. This can be done by cutting out a snack each day or reducing down your portion sizes. 

2. Consistent fuelling.

Make sure you eat every 2 or 3 hours. Your body needs a constant supply of energy to maintain muscle mass, so this is the best way not to lose too much muscle while dieting. It also keeps your metabolism working and helps promote fat loss. Incorporating a dedicated prepared meal plan service such as Clean Cut Meals will take the stress out of cooking and meal planning for you.

3. Protein is king for muscle maintenance.

Increase your protein intake. The recommended allowance is 0.36 grams of protein per pound (0.8grams per kg) of body weight (The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. However, the amount of protein required will depend on a lot of factors, such as the level of exercise or training you do on a daily basis, your overall health, your age, weight loss or fitness goals. If you are training regularly and performing intense workouts, you should increase your protein intake, by including additional protein it will help to promote muscle growth while strength training.

4. Reduce your body fat with varied exercise.

It’s important to incorporate a mix of aerobic and anaerobic exercises, to reduce your body fat and maintain muscle. Anaerobic exercises such as strength training can provide particularly good results, however, make sure to slowly build up your repetitions and level of weight resistance and fully tire out or fatigue your muscles. This is key! Exercising regularly is important for weight loss, but rest is also important. You need to listen to your body and, if you are in pain, make sure to stop.

Understanding how your body works is the first step towards a healthier you. Set realistic goals, stay focused on these and keep track of your weight loss progress. You will soon begin to see the benefits! 

To fuel your fitness journey why not take a look at our nutritious meal plans, and order your  meal plan today!

Author: Site Manager
Categorized under: Blog

Garlic Roasted Chicken and Baby Potatoes

Published on June 21, 2019

Servings: 3-5 people Cooking Time: 1 hour 50 minutes   Ingredients –  5-6 chicken breasts 15-20 baby potatoes, halved 2 carrots 1/2 onion, quartered 4 cloves garlic 2-3 tablespoons olive oil 1 tablespoon salt 1 teaspoon ground black pepper 1 tablespoon dried rosemary   Steps –
  1. Preheat oven to 180 degrees (fan)
  2. Place chicken fillets on large roasting pan, add potatoes, carrots, onion, garlic, and olive oil. Season with salt and pepper and toss to coat.
  3. Sprinkle rosemary over the chicken and vegetables.
  4. Bake in oven  for 1 hour 25 minutes until skin on chicken is crispy and potatoes are golden brown and soft when pierced with a fork.
  5. Remove from oven and serve.
Author: Site Manager
Categorized under: Blog

5 Tips To Start Your Morning

Published on June 21, 2019

Not everyone is a morning person and some days might be a bit tougher to get out of bed to get ready for work than others, but there are a few things you could be doing to help you start your day right.

We aren’t going to claim these tips will help you become a successful entrepreneur or that these are the routines of Forbes Top 10. We have always said preparation is key and the same applies across all areas of your life and it is easier to set yourself up to have the best chance of success than trying to play catch up throughout the day.

When it comes to fitness goals it can be very easy to let it slip, particularly if you have struggled in the past with sticking to diets or find your motivation falling. You are more likely to stick to your routine and plan if your mood is good, you are relaxed and full of energy. So here are a few tips that might help you start your day right:

1.Stretch

You don’t need to be someone who gets up and does a workout first thing in the morning but the benefits of a quick stretch in the morning is noticeable. You are getting the blood flowing but also increasing your mobility and flexibility. This could be particularly beneficial if you work in an office environment and don’t get many chances to get moving during the day or suffer from soreness.

2.Turn off the tech

I think it is safe to say that the majority of us are guilty of this, our phone is the first thing we look at before bed and when we wake up. A quick flick through facebook, instagram, snapchat, the news or even a glance at emails. Turn it off! Once your alarm goes leave your phone. It is very unlikely that what you would be seeing will still be there an hour or two later when you get to work and you will not be missing out. Checking messages, emails and the news could potentially increase your stress levels.

3.Natural Light

This would be a little more difficult in the winter months but now is the perfect time to take advantage of the early natural light. It might not always be the sunniest of mornings but get up and open your curtains and blinds! The natural light will act as a signal to your brain to stop producing melatonin and help you to wake up much quicker.

4.Take some you time

Mornings can be so hectic, particularly if there are kids to get out the door as well as yourself. Take just 5 quiet minutes to yourself in the morning, even if it means getting up a few minutes earlier. Have a cup of tea/coffee or maybe write out your to-do list, something that helps you to get in to a positive mindset.

5.Nutrition

We couldn’t really let it go without advocating for one of your main meals in the day. So many people skip breakfast, sometimes out of “not having time” others because they just simply don’t have the appetite first thing in the morning. It is worth getting up a few minutes earlier to get in a quick brekkie. This is where you will get your energy for the morning and also a nutritious breakfast will help regulate your glucose responses during the day meaning you won’t be as quick looking for sugary or fatty snacks.

Author: Site Manager
Categorized under: Blog

CCM Recipe – Sweet and Sour Chicken

Published on June 16, 2019

Prep Time – 50 minutes Serves – 6   Ingredients –  80ml Light Soy Sauce 1 tbsp Olive Oil 2 Tbsp honey 2 cloves garlic 1 tsp fresh ginger, grated 4 chicken breasts 1 red pepper 1 green pepper 1 onion 1/2 fresh pineapple 1.5 cups of cooked rice     Steps – 
  1. Mix soy sauce, honey, garlic, and ginger. Heat oil in pan and brown chicken, add sauce mixture.
  2. Add peppers and onion and cook until veg is slightly tender.
  3. Add pineapple and cook for a further 2 minutes, then serve with rice.
Author: Site Manager
Categorized under: Blog

Why do we fail to succeed at reaching our goals?

Published on June 15, 2019

We specialise in plans that help people reach specific goals, whether it is losing weight, trying to become more lean or even bulk up. We work with people who have all sorts of goals, from everyday busy professionals looking to just become more healthy to those training with competitive goals in mind. We also try to breakdown the concept that reaching your targets is complicated because it really is not. There are so many diets out there now and so much information available at the click of a button it is no wonder people get confused and find themselves going in circles with no results, incredibly frustrating!   Signing up to the gym or ordering a plan online is the easy part, sticking to it is a little more difficult. We have all heard the phrase “fail to prepare and you prepare to fail”, and we apply this in almost every aspect of our lives, work, family life, relationships etc., but yet when it comes to our fitness and health we tend to let it slip. Our health is the most important thing we have but yet we can neglect it so easily simply saying “I don’t have the time”.   So how can we help ourselves? It is really simple, prepare and plan! We need to set ourselves goals and effective ones at that, not just writing down 2-3 things we want to achieve but no road map of how to get there. Our goals need to be SMART (Specific, Measureable, Attainable, Realistic, Timed) to increase our chances of attaining them. When you decide you want to make a change in your lifestyle, sit down and write down your goals and after that write out how you are going to achieve those goals.   The idea of meal prepping is so common nowadays that more and more people are seeing results because of the simple concept of planning and preparing their week as it minimises the chances of deviating off plan. One of the consistent downsides of meal prep can be the amount of time it takes and also the lack of variety in your meals throughout the week, which naturally enough can make it more difficult to stick to it. We are more likely to succeed if we enjoy the process.   With Clean Cut Meals, we give you back that time and variety in your meals. With one delivery a week you get your entire supply of meals on a Monday and have the fridge stocked ready for the week ahead. We change our menu every week so you will have fresh new meals that you won’t get bored of. Aside from the meals themselves we also have a customer service team that know our plans inside and out, with a wealth of experience in helping people to achieve their goals who are only happy to take a call and help our customers to reach their targets.  
Author: Site Manager
Categorized under: Blog

CCM Recipe – Homemade Protein Shake

Published on June 9, 2019

Every so often I hear from customers who are beginning to get active or who are starting to take their training to the next level who have been told by their trainer to increase their protein intake. We are all for a high protein diet here in Clean Cut Meals and the addition of protein to your post training snack can have great benefits for you. Taking in protein in line with your training helps your muscles to repair/grow and can also help with easing the effects of DOMS. In saying this we know the benefits but some might be reluctant to buy protein powders or might not like the taste of some brands. So here is our homemade protein shake! A really quick recipe that tastes great. 1 serving (250ml) 25g Nesquick Chocolate Milk Mix 25g Dried Skimmed Milk 250ml Skimmed Milk   26g Protein, 57.5g Carbohydrate, 1.4g Fat – 279 Kcal   This is the perfect fuel for a weight session, and we would recommend doubling the above for men and if the intensity of your session is going to be high and longer then 60 minutes.
Author: Site Manager
Categorized under: Blog

CCM Recipe – Cauliflower and Chickpea Curry

Published on June 3, 2019

Prep/Cooking Time: 35 minutes Serves: 5-4 
  • 2 tablespoons Olive Oil
  • 1 teaspoon Cumin Seeds
  • 1 teaspoon minced Garlic
  • 2 teaspoons grated Ginger
  • 1 Onion, finely chopped
  • 1/2 cup Tomato Puree
  • 3/4 teaspoon Turmeric Powder
  • 3 tablespoons Curry Powder
  • 1 teaspoon Red Chilli Powder (or chilli flakes or paprika powder)
  • 1 teaspoon Salt
  • 3 cups Cauliflower Florets, cut into 2 inch pieces (approx 1 medium sized head of Cauliflower)
  • 1 1/2 cups cooked Chickpeas
  • 3/4 cup Water
  • 2 cups thick Coconut Milk (approx 1 can)
Steps
  1. Heat oil in a pot and add cumin seeds. Once the seeds start spluttering, add garlic, ginger and onions. Saute for 3-4 minutes till the onions start turning slightly brown.
  1. Add the tomato puree, turmeric powder, curry powder, chilli powder and salt. Cook for 3-4 minutes till the tomato puree reduces a bit and the whole thing starts looking like a paste.
  1. Add cauliflower, chickpeas, cherry tomatoes (if using), water and coconut milk. Bring this to a simmer, and cook on medium heat for 15-20 minutes till the cauliflower is fork tender but hasn’t turned mushy.
  1. Taste and adjust salt, and turn off the heat. Top with chopped coriander if you like and serve hot with steamed rice.
Author: Site Manager
Categorized under: Blog

What is a typical day on Clean Cut Meals? – Lean Muscle Builder

Published on June 1, 2019

Last week we took a look at our Fat Loss Plan. Often our customers come to us a little unsure of which plan suits them best, and the question usually falls around “should I be on Fat Loss or the Lean plan?” The answer depends on a number of factors, what your goals are, how much weight you want to lose (if that is a goal), what your current habits are? etc etc. So here is a quick look at what a day on our Lean Muscle Builder Plan looks like day to day and how you can hit your goals on this plan.   Breakfast Overnight Oats – 301 Kcal Snack Mint Chocolate Protein Bites – 238 Kcal Lunch Mongolian Beef – 420 Kcal Dinner Lean Beef Bolognese – 450 Kcal Total Calories for the day – 1409 Kcal   Our plan contains between 1400-1500 Kcal on a normal day. With this you are getting on average 40g protein in each of your main meals. When your goals is to cut body fat and build lean muscle the core ingredient is your protein intake. Protein aids muscle repair and promotes growth, which will also in turn boost your bodies ability to burn body fat.