1 tbsp olive oil
200g 5% fat lean beef mince
1 medium onion
1 clove garlic
1 medium carrot (grated)
400g canned chopped tomatoes
250ml vegetable stock
2 tbsp tomato puree
2 tbsp fresh parsley
- Heat oil in large saucepan and sauté onions and garlic, remove from heat. In other pan fry off mince until brown and add onion/garlic.
- Add carrot, tomatoes, stock, mushroom, and tomato puree. Bring to the boil and let simmer for 20 minutes or until sauce is thick.
- Add pasta to saucepan of boiling water with a pinch of salt and cook until soft and serve.
At Clean Cut Meals we look at 3 macronutrients; protein, carbohydrates and fat. Fat gets a bad rep but our body needs it for energy, to absorb vitamins and to protect our hearts and maintain brain health. It is a common misconception that fat is what adds inches to your waistline, raises cholesterol, as well as a long list of other health issues. It is important to know and understand that not all fat is equal.
“Bad” fats are the ones blamed for weight gain, clogged arteries, increased risk of disease etc and this would include artificial trans fats and saturated fats that can be found in fast food, bakery products, margarines and many more food items. There are however “good” fats also such as omega-3s and unsaturated fats that play a huge role in maintaining your energy levels, control weight, manage mood and have cognitive benefits. Understanding the difference between good and bad fats can increase your chances of success in reaching and maintaining your goals.
Tips for Adding More Healthy Fats to your Diet
When starting on a weight loss journey it can be helpful to keep track of macros and calories until you get a handle on portion control. It can be easy to become obsessed with counting calories and fats, with the amount of misinformation out there we can’t blame you for getting caught up in it all. It is best to aim for a diet rich in vegetables, fruits, nuts, and beans which are full of healthy fats. Here are a few tips for making sure you have a better balance in your diet:
Try to eliminate trans fats from your diet. Check food labels for trans fats. Limiting commercially-baked goods and fast food can go a long way..
Eat omega-3 fats every day. Include a variety of fish sources as well as plant sources such as walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
Cook with olive oil. For our meals we use olive oil for cooking rather than butter, stick margarine, or lard.
Avocados!! Try them in sandwiches or salads or make guacamole. Along with being loaded with heart- and brain-healthy fats, they make for a filling meal.
Reach for the nuts. We have recently added a trail mix to our snack options.
How about some olives? Olives are high in healthy monounsaturated fats and are low-calorie. Try our Greek Chicken to get your hit of olives.
1 hour 50 minutes
5-6 chicken breasts
15-20 baby potatoes, halved
1/2 onion, quartered
4 cloves garlic
2-3 tablespoons olive oil
1 tablespoon salt
1 teaspoon ground black pepper
1 tablespoon dried rosemary
- Preheat oven to 180 degrees (fan)
- Place chicken fillets on large roasting pan, add potatoes, carrots, onion, garlic, and olive oil. Season with salt and pepper and toss to coat.
- Sprinkle rosemary over the chicken and vegetables.
- 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.
- Remove from oven and serve.
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:
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.
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.
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.
Prep Time –
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
1/2 fresh pineapple
1.5 cups of cooked rice
- Mix soy sauce, honey, garlic, and ginger. Heat oil in pan and brown chicken, add sauce mixture.
- Add peppers and onion and cook until veg is slightly tender.
- Add pineapple and cook for a further 2 minutes, then serve with rice.
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.
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.
Prep/Cooking Time: 35 minutes
- 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)
- 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.
- 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.
- 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.
- Taste and adjust salt, and turn off the heat. Top with chopped coriander if you like and serve hot with steamed rice.
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.
Overnight Oats – 301 Kcal
Mint Chocolate Protein Bites – 238 Kcal
Mongolian Beef – 420 Kcal
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.
Serves: 5-6 pancakes
Total Time: 10 minutes
1 cup rolled oats, uncooked
1 ripe banana
1/2 cup egg whites
4 tsp baking powder
1/8 tsp sea salt
1/8 tsp ground cinnamon
1/4 cup vanilla protein
- Add all the ingredients to a blender and blend until smooth
- Heat a frying/crepe pan and add some frylight or coconut oil
- Pour mixture into the pan, cook for 2-4 minutes and flip. Cook for a further 2 minutes and serve.