The Unhealthily Healthy Meal Plan

Want a healthy meal plan without giving up the delicious-ity of junk food?

I present to you – The Unhealthily Healthy Meal Plan, put together by none other than Sam Conway – Nutrition Connoisseur and Expert Best Friend. 


She knows me and my hatred for typical ‘health’ food and subsequent adoration for all things junk to a T. Therefore, she made me this delectable Meal Plan which is so well disguised under the pretext of junk food, it would give Sherlock Holmes some serious competition. 

Also included is a super-fun workout – blast some upbeat tunes, picture yourself in that bikini and you’re set:


Without further ado, this I present to you:

The Unhealthily Healthy Meal Plan


Sample Day Meal Plan:

Breakfast:
• Banana Overnight Oats:

  • ¼ cup oats
  • ¼ cup Greek yogurt
  • 1 tbsp Chia seeds
  • 1/3 cup milk
  • 2 tsp honey
  • 1 Banana

Total = 340 Calories 

Mid-Morning Snack:
• 1 handful of mixed nuts (unsalted) – 170 cal
• 1 apple – 110 cal
Total = 620 Calories

Lunch:
• Veggie Pizza:

  • Whole Wheat Pita – 170 cal
  • Tomato paste (2 tbsp) – 25 cal
  • ½ cup veggies – 59 cal
  • ½ cup shredded low fat mozza cheese – 140 cal
  • 1 tbsp Ground flaxseed – 37 cal
  • = 431 cal

Total = 1051 Calories

Afternoon Snack:
• 1 cheese string – 80 cal
• 1 cup grapes – 62 cal
• 1 slice of multigrain bread with butter – 130 cal
= 272 cal
Total = 1323 Calories

Dinner:
• Spaghetti Squash Lasagna – Calories: 291.0

  • 2 cups marinara sauce
  • 3 cups cooked roasted spaghetti squash
  • 1 cup part skim ricotta
  • 8 tsp parmesan cheese
  • 6 oz part skim shredded mozzarella
  • = 291 cal

Total = 1614 Calories

Bedtime Snack:
• Chocolate – Banana ‘Ice-cream’

  • 2 large, very ripe bananas, chopped and frozen solid – 210 cal
  • 1 tablespoon honey – 25 cal
  • Tiny pinch of salt
  • Teaspoon vanilla
  • 2 tablespoons cocoa powder – 24 cal
  • 1 tbsp ground flaxseed – 37 cal
  • = 296 cal

Total Calories For The Day = 1910 cal 🙂

Sample Workout:
• 30 mins elliptical machine
• Legs:
o Squats (3 x 10 with weights)
o Lunges with hand weights (3 x 10 each leg)
o Wall sit (2 x 1 min)
o Calf raises (3 x 25)
o Scissor kicks (3 x 10)
o Squat machine (3 x 10)


Notes:
• My BMR (Basal Metabolic Rate) = 1300. BMR is the number of calories I would burn if I were to stay in bed AKA do nothing all day – The number of calories I’d burn while at rest. This was calculated from this website.

• With moderate exercise to maintain weight and build muscle, I need to have approximately 1917 cal / day

• 6 small meals/day to keep metabolism up

• 8 glasses water/day

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P.S. – This comes from a year of studying Nutrition in university (for both of us) as well as finding a passionate hobby in Nutrition (only for Sam). We are not RDs/Nutrition Experts so please don’t sue us 🙂

(She included ICE-CREAM for heaven’s sake! How awesome is she?)

Hope you enjoyed the read and if you try making these recipes, let us know how they go!


Stay Awesomesaucicles,

– Mallika 

Blue Sky and Sunshine

Hello Lovelies,

I hope everyone is having a great week and has had as wonderful weather as we have had here in London! Seeing the green grass and blue sky with sun just made my day! I think the beautiful weather makes a huge difference in my thinking; I love starting out the day by looking out the window at a nice blue sky – how can you not be positive when you see that?

I have a new workout and smoothie recipe to share!

Here is the workout:

– 20 minutes stationary bike

– 20 minutes yoga (Mandy Ingber’s Self Magazine workout)

– 30 plank rows

– 30 mountain climbers

– 1 minute plank

– 2 X 1 minute side plank (on each side)

– Arm Pullover Crunches with dumbbells

From Google Images

It was a great workout and felt amazing afterwards. My arms felt like noodles for the rest of the day; oddly enough I see this as success 😛 I decided to have a smoothie with a little bit of an extra protein burst after our crazy workout! So here it is; my latest smoothie recipe. This one is really a meal replacement type of smoothie (trust me you will be full after you drink it).

Ingredients:

– Plain Soymilk

– 2 tablespoons rolled oats

– 1 tablespoon peanut butter

– ½ scoop of protein powder

– 1 frozen banana (cut your banana into pieces before freezing or you’ll have quite the time trying to blend it)

Steps:

– Blend 2 tbsp rolled oats with a splash of soymilk until blended into a paste

– Add the remaining ingredients and blend for approx. 30 seconds

Enjoy!

From Google Images

I really liked this smoothie and would recommend it for a breakfast smoothie. It’s really creamy, you almost feel like you’re having a milkshake!

Enjoy the weekend and the beautiful weather!

-Sam

Be Bold. Be Beautiful. Be You.

Hello Friday!

A big hello to our lovely readers!

I hope your day is going well. Mine has been surprisingly productive so far! I had an amazing sleep (trust me – this is productive for me), an awesome workout with my bestie and finally managed to get working on the HUGE mountain of laundry that has, until today, engulfed my side of the bedroom. I’m sure my roomie is equally as excited about my laundry being done as I am 😉

While I’m sure you would all love to hear more about my laundry filled day (yawn…) I will instead fill you in on my awesome workout 🙂

We started out with a quick yoga sesh. If you don’t have your own yoga routine already, I would highly recommend the yoga video on Youtube by Mandy Ingber for Self Magazine (here is the link: http://www.youtube.com/watch?v=oaPCAB16TVQ ) . It’s quick and easy to follow, but still leaves you feeling like you’ve accomplished something. I don’t know about you, but for me, all of those things are a major plus!

Next we decided to do the following exercises (I’ve attached links with descriptions):

Saddle Bag Busters (2 sets of 20)

http://www.divine.ca/en/exercise-finder/c_266_i_52/saddlebag-buster-1.html

Hip Abductions (2 sets of 20)

Same as above but with the top leg bending forward

Wall Sit (for one minute)

http://sportsmedicine.about.com/od/strengthtraining/qt/wall-sit.htm

Mountain Climbers (2 sets of 20)

http://exercise.about.com/b/2009/04/14/exercise-of-the-week-mountain-climbers.htm

Burpees (one set of 30)

http://workout-of-the-day.com/how-to-do-proper-burpees/

–          One arm dumbbell rows (3 sets of 10 on each arm)

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

–          Plank row

http://thegymcoach.blogspot.com/2008/07/plank-row.html

All in all it took about 45 minutes and oh wow, was it ever a good 45 minutes! I don’t think I know of any better feeling than the feeling you get after a good workout!

Take note – if you’re doing this workout you will hate me for putting the plank row in here, it’s a doozy! Now don’t say I didn’t warn you!

After our workout I had a yummy mango vanilla protein shake.

For protein powder I’ve started using GNC Pro Performance Whey Iso Burst – it’s really yummy and there’s lots of good stuff packed into it including the obvious – protein. On top of that there’s only about 45 calories in a scoop – BONUS!

The shake I made for today was really simple, I just blended the following:

– Mangoes (frozen)

– Vanilla protein powder

– Plain soymilk

Anyways, I’m off to finish my mountain of laundry – Happy Friday everyone!

From Google Images

Until next time,

Sam

Be Bright. Be Bold. Be You.