Perfect small meals for energy and nutrition
Monday, January 18th 2010 @ 6:08 PM
To maintain peak energy levels throughout the day, it is ideal to eat lightly, cleanly and regularly. Eating small meals often works well for most people, in terms of helping to maintain energy, focus, optimum health and body shape. Meals (or snacks if you prefer this term) need never be time-consuming or complex to prepare. Granted, a little bit of preparation is always needed, but no more than is put into other necessary lifestyle activities and chores.
Meals are most nutritious and energising, when they contain plenty of veggies, fresh fruits, seeds or healthy grains (providing carbohydrate for energy), and some protein and healthy fat. So what does this look like in practise? Try these 10 winning ideas...
Quinoa and Orange Porridge
Cook 75g quinoa in ½ milk and ½ water. Try almond milk for a change. Bring to the boil and simmer until tender and the liquid has just about all absorbed. Peel a fresh orange and chop into the porridge. Stir, and then serve, hot and steaming into a bowl.
350 calories - 67g CHO - 12g protein - 5g fat
Fresh natural yogurt with oats, mixed berries, kiwi and honey
Combine in a bowl 250g/5 tblsp of natural yogurt, 30g rolled oats, 200g of defrosted summer berries, 1 sliced kiwi and a tablespoon of honey. Stir together and eat immediately.
415 calories - 74g CHO - 21g protein - 6g fat
Berry Banana Mint Smoothie
200g frozen summer berries
1 large banana, peeled
2 fresh mint leaves
200ml unsweetened apple juice
Place all the above into a blender, whizz and drink immediately.
223 calories - 53g CHO - 4g protein - 1g fat
Sardines with a butterbean salad
Mix together 50g mixed salad leaves, 150g cherry tomatoes - halved, and 100g cucumber – sliced and cubed. Add 2 small tinned sardines (50g) and ½ large tin of organic butterbeans. Dress with a drizzle of olive oil, balsamic vinegar, and a handful of fresh coriander. Top with contents of a 120g tin of sardines. Put in a container if necessary and take to work.
303 calories - 23g CHO - 21g protein - 14g fat
Quick Curried Salmon for Two
2 fillets of salmon
1 dessert spoon of coconut oil, or rapeseed oil
1 tbsp lemon juice
1 clove of chopped garlic
½ tsp ground cumin
½ tsp ground coriander
¼ tsp black pepper
Pinch each of sea salt, chilli powder or flakes, & turmeric
Handful of fresh coriander
Place all the spices, oil, lemon juice, garlic and herbs into a bowl and simply mix together. Coat the salmon fillets both sides in the marinade/paste, and either cook under a hot grill for 10 minutes, or bake in the oven for 20 minutes at 180˚C/Gas Mark 4. Serve the salmon on top of a mix of leafy greens, sliced fresh tomatoes and cucumber.
per 110g salmon steak...
290 calories - 0g CHO - 23g protein - 22g fat
Carb-free Spanish Tortilla
Beat 3 eggs in a bowl and stir in 2 tablespoons of natural yogurt. Add ½ chopped red pepper, ½ sliced onion, ½ chopped courgette, a spoon of garden peas, a pinch of sea salt and black pepper. Pour the egg and veg mixture into a medium-hot frying pan with a little olive oil and leave to cook through. Do not stir. When “set”, turn out onto a plate and eat immediately.
468 calories - 18g CHO - 28g protein - 32g fat
“Triple” chicken, egg & avocado sandwich
If you are feeling very hungry, try a “triple decker” sandwich for a perfect satisfying midday meal. Rich in complex carbohydrate, plus a range of proteins, this makes a great meal for busy people! The array of vegetables & avocado provide essential vitamins, minerals & antioxidants for great health. When choosing bread, try sourdough, rye or Irish soda bread. All make delicious, healthy sandwiches.
3 slices of wholegrain bread of your choice
2 good handfuls of chopped mixed salad leaves – choose a mix of little gem lettuce, endive, radicchio, lamb’s lettuce or other leafy greens.
A small handful of chopped fresh coriander (or basil)
A drizzle of balsamic vinegar
The sliced flesh of ½ ripe avocado
Half a chicken breast, thinly sliced
1 tomato, thinly sliced
1 hard-boiled egg, cut in half and then sliced widthways
4-5 slices of cucumber
In a bowl, mix the lettuce and fresh herbs with the vinegar, tossing well. Place each bread slice alongside one another on a work surface. Add a handful of lettuce on the first two slices. Divide the avocado slices into 2 and arrange on top of the leaves. On the first slice, lay the chicken slices, and the tomato slices. On the second slice, lay the egg and cucumber slices. The third slice is your top slice! To assemble the sandwich, simply place the second slice on top of the first slice, filling side UP. Place the third slice on top, and press firmly down before cutting diagonally. Sit back, and enjoy!
602 calories - 50g CHO - 41g protein - 26g fat
Quinoa, egg, pea and watercress lunch bowl
Boil 50g (dry grain) of quinoa in water, reduce the heat and cook until tender. Mix with 100g of chopped cherry tomatoes, a chunk of sliced cucumber, 100g garden peas, a handful of watercress, & 2 chopped hard-boiled eggs.
451 calories - 42g CHO - 32g protein - 19g fat
Tuna and avocado mash with a large salad
Mash in a bowl the flesh of ½ ripe avocado and a 200g drained can of tuna. Season and add juice of ½ lime. Serve on top of a chopped little gem lettuce, ½ sliced raw fennel, 1 sliced tomato, sliced cucumber, ½ grated carrot and ½ grated courgette.
347 calories - 11g CHO - 38g protein - 17g fat
Baked cod with simple steamed vegetables
Place a good-sized cod fillet in a oven dish, with ½ tin of coconut milk. Chop in some fresh herbs such as coriander, and season well. Bake in the oven until cooked through and bubbling. Serve with 100g each of steamed brocolli, courgettes and carrots.
264 calories - 20g CHO - 38g protein - 4g fat
