Sugar-free meal plan: week 2
What an eventful week! I started drinking full cream milk, donated blood for the first and last time, and ate chocolate cake, but not just any chocolate cake – chocolate cake with chocolate mousse and ice cream! So, in reverse chronological order, let me update you!
Anyone who has been on a ‘health kick’, subscribed to a diet program or signed up to an intense fitness regime would be familiar with ‘cheat days’. But a day prescribed for binging and ‘blow outs’ that lead to guilt and self-loathing has no place within a healthy lifestyle. So when friends who had invited us over for dinner served homemade chocolate cake and ice cream for dessert, I ate it and enjoyed it. I didn’t feel bad about it, but truly appreciated and savoured each mouthful. I wouldn’t make a chocolate cake at home and I wouldn’t order chocolate cake when I eat out, but this cake was made with love by a beautiful friend and I could appreciate that. However, the sugar-related bloating and stomach aches were near instant. But I did not fast, hit the gym, or throw my hands up in the air and think I may as well eat as much sugar as I can because I’d ‘ruined my diet’. As I’ve said before, healthy eating is a lifestyle choice and it shouldn’t be something you think too much about. If you eat something you know you shouldn’t or wouldn’t ordinarily, just get back on the wagon and make sure your next meal is a clean one.
For years I’d been waiting to become a blood donor. With 1 in 3 Australians needing blood at some point in their lives and only 1 in 30 regularly donating, there is a significant gap. We need to be more generous. Last week I finally booked an appointment to donate. I don’t have a fear for needles, but I do tend to faint and I’m not really sure why. So it was no surprise to my family to learn I fainted and had a mini-fit halfway through giving blood. I was told I probably couldn’t ever donate again. Surely there are others who, like me, want more than anything to be able to do something like this for others but can’t for whatever reason. I encourage everyone to please just give it a go! Find out how to become a blood donor here.
Until this week, I hadn’t drunk full cream milk for about 14 years. Instead, I had been drinking skim milk, soy milk, rice milk, and, more recently, almond milk. The reason for my re-conversion can be derived from and is summarised in my food philosophy. Simply put there is so much processing that goes on in making skim milk, soy milk, etc and little nutritional benefits that can be gained from drinking almond milk, that if I was going to be consuming milk – which is fairly rare I guess for me – then it was going to be the most whole and complete milk I could find. You might be interested in this article – 6 secrets you didn’t know about skim milk
Sugar-free meal plan: week 2
(I’ll gradually be uploading my recipes and will provide the links within the meal plans ASAP!)
|Breakfast||Scrambled frittata with spring onion tomato and zucchini||Banana nut pancakes with chocolate coconut ice + pot fresh lemon and ginger tea||Spanish omelette + pot fresh lemon and ginger tea||Homemade bagel with butter, vegemite and jarlsberg cheese on one half & peanut butter and 1/2 banana on other half + green tea||Poached eggs with bacon baby spinach and avocado + pot green tea||Poached eggs with bacon baby spinach and avocado + fresh lemon and ginger tea||Ham cheese spinach and broccolini omelette + pot fresh lemon and ginger tea|
|Snack||Celery sticks & hummus||Sugar-free hot cross bun with butter + latte||Almonds + black coffee||1/2 piece Mediterranean fruit loaf +||Mediterranean fruit loaf (1 piece)* latte|
|Lunch||Fresh and cheesy tuna pizza||Greek yoghurt (200gm) with coco-nutty granola (1/2 cup) + black coffee||Tuna, baby spinach, red capsicum, cucumber, beetroot, chilli and lemon salad||Tuna, baby spinach, red onion, green capsicum, cucumber and egg salad with pistachio lemon dressing||Fresh and cheesy tuna pizza||Jatz biscuits (3) and cheese||Vegetable frittata|
|Snack||Rooibos tea||Raw cashews||Chocolate and avocado mousse (from Sarah Wilson’s cookbook) + rooibos tea||Jarlsberg cheese (1 slice)||Chicken pumpkin and feta penne||Black tea|
|Dinner||Pork belly and lamb cutlets on pea mash*^||Slow cooked lamb shank with streamed broccoli, carrot, and purple cabbage||Lamb cutlets (2) with baked pumpkin, purple cabbage, Brussels sprouts and hummus||Oven-baked Cajun chicken with baked pumpkin and steamed broccoli and carrot||Cream of chicken soup with Parmesan soldiers and steamed broccolini||Roast lamb, baked potatoes pumpkin steamed broccoli cauliflower bean peas corn and carrots*||Fish pan-fried in coconut, lime and lemon myrtle crumbs with salad of snow pea leaves, red onion, red capsicum, carrot, green beans capers and egg|
|Snack||Piccolo latte||Chocolate cake with chocolate mousse and vanilla ice cream*^||Stone fruit crumble with whipped cream (no added sugar)|
* Denotes when I ate out, so the ingredients won’t be on the shopping list
|Meat||Dairy||Vegetables||Fruit||Grains, nuts & seeds||Misc||In the pantry|
|AnchoviesBaconChicken (whole, uncooked)Chicken thigh filletsWhite fish (we caught our own cod!)Lamb shanks
|CreamEggsGreek yoghurtCheese – cheddarCheese – Parmesan||AvocadosBaby spinach or snow pea leavesBroccoliBroccoliniBrown onionBrussels sprouts
|NectarinesPeachesPlumbsLemonsLime||Almond mealChickpeasFruit loaf (organic, unbleached flour, sugar-free)Mountain bread (I use the rice flour kind)Raw almondRaw Brazil nuts
Spelt flour (organic, unbleached)
|CapersCoconut flakes||Bay leavesButterCajan seasoningCoconut creamGround cinnamonGround ginger
Tea of choice (I used Green and Rooibos)