This weeks day on a plate comes from Ashley Lane from Clean Lean Kitchen. I’m a busy Mum (and wife) of 1 who really only got into fitness and nutrition after I fell pregnant in 2012. It is then I researched all my spare time as a way to ensure that my little boy had the healthiest possible start to his life. Since my beautiful boy was born I realized that health and nutrition was a true passion of mine and I managed to continue to work full time, study to receive a meal and menu planning qualification, along with my cert 4 in fitness and recently began working with F45 Training Labrador as a fitness instructor before and after my full time job which I absolutely love.
Here is a sneak peak of what my day looks like If I train in the morning.
If I’m training - I get a sleep in – Yay so I set my alarm for 4.30 am
I Train for 45 mins at F45 Training Labrador, if you haven’t heard of it you seriously need to check it out, in short it combines what you would gain from both a personal training session and a team training session. The style of training is functional training and HIIT circuit training together. Its sooooo good – I’m absolutely hooked!
Protein shake time with almond milk
6:30am - Breakfast
For breakfast I usually have a¾ cup of dry oats made with water, 2 cooked egg whites, 1 Tbsp on maple syrup and 100g blueberries. I then leave for work at 7.30am after I get my son ready for kindy.
Home made protein ball and a banana.
12.00pm – Lunch
For lunch I have a lean protein, usually chicken, beef or pork are my preference with vegies usually with some sweet potato, or ½ cup cooked brown rice, whole-wheat pasta or even 1 piece of Rye bread. I often add some avocado in too.
2.30pm – Snack
For my afternoon snack I eat a 1 slice of Herman Brot bread with 1 Tbsp natural peanut butter or some hommus maybe.
I finish work and go and pick up my son, we then head home for some fun before its time for dinner and bath time.
6.00pm - Dinner
Roast pumpkin salad with a small sprinkle of feta cheese, spinach and lean protein, my choice is often chicken.
My son goes to bed and its time for my husband and I to relax, I often like to use this time to be quiet, and recoup after the day.
Protein shake on water
8.30pm - Bed time
Rest is important so I make sure I get plenty of it.
Recipe: Cacao Protein Balls
- 2 cups Almond Meal
- 1/3 cup Cacao Powder
- ½ cup Shredded Coconut
- 2 scoops (60g) protein powder of choice
- 6 Medjool Dates
- 4 tablespoons Rice Malt, Honey or Maple Syrup
- 2 tablespoons of water
Place all the ingredients in a blender and mix on a high speed until ingredients are well combined. The consistency should be dense and dough-like in order to hold and form individual balls.
Once combined, scoop approx. 1 tablespoon and roll into balls.
Set in the fridge for 20 mins, then enjoy! These are fantastic to freeze as well!
Note: If the mixture isn’t combining properly, add more water (1 tablespoon at a time) until you achieve the required consistency.