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  • Choices

    Choices:

    One of my favourite sayings is you can have anything but you can’t have everything!

    Including foods you enjoy is essential to a sustainable diet and by including sweets and enjoyment food regularly means you don’t have to binge and eat like you are never going to have a certain food again – let go of the “I will start again Monday mentality”

    The smallest size on offer is always enough and usually more than enough … if we eat too much of any food we lose the enjoyment and feel like shit after.

    The difference between a kiddie cone and a regular or large cone has a significant impact on calories but no impact on enjoyment … infact we often feel “stuffed” “sick” or “bloated” if we over consume and then Comes the guilt and shame

    Enjoy your food, include anything in moderation

    Shout out to my husband who agreed to the double scoop of chocolate so I could snap this pic 🥰🥰🥰🥰

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  • Student Life week 1

    Woah what a week! Nervous and Excited in equal measures. I literally could not sleep the night before my first day and genuinely questioned if I should be really do this now.. but that feeling faded fast. The young students are so friendly and and did not make me feel out of place or at all like a dinosaur in fact I find their energy really invigorating. The professors are engaging and I am really excited about the year ahead (though still feeling nauseous around chemistry.

    The big take away is TIME MANAGEMENT – I definitely need to be on it !! In school and at home …meal planning and prepping has never been more important – not gonna lie I have stocked the freezer with a few frozen meal options cause I know there will be days I need them!! Any types to note taking and study organizing please send my way!!

    xx Shony

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  • High Protein Nutella Overnight Oats

    Nutrition Per Serve
    330 Calories
    25g Protein
    10.5 G Fiber

    Ingredients:

    • Rolled oats  2 cups
    • Chia seeds 4 Teaspoons 
    • Chocolate Protein powder 2 scoops 
    • Almond milk  2 cups 
    • High Protein yogurt 340g 
    • Nutella 2 tablespoons (80g) 
    • Fresh Raspberries to serve 400g (100g per serve) 

    Method:

    Add a half cup of oats and a teaspoon of chia seeds to 4 individual jars or bowls 

    In a blender combine the almond milk, protein powder, yogurt and Nutella – to a smooth creamy consistency  

    Divide the blended mixture between the 4 containers of oats and set over night 

    Before serving warm in the microwave for 30-40 seconds 

    Top with 100g of Raspberries- enjoy !! 

    TOP TIP: measure your Nutella you can add more if you prefer but be mindful that the calories will increase accordingly. If you are eyeballing measurements you can easily double up on calories.

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  • Summer Vibes Tuna Chickpea Salad

    Per serve
    Calories 415
    Protein 35g
    Fiber 8g

    For 4 serves Ingredients
    2 cans chickpeas rinsed and drained
    2 cans of tuna flaked in water (I tend to place the tuna in a strainer while preparing the salad to remove any water)
    250g cherry tomatoes
    4 Lebanese cucumbers
    1 large red onion
    fresh parsley one “bunch”
    Feta Cheese 60g

    Dressing:
    1/4 cup (4 tbsp) olive oil
    3 tbsp red wine vinegar
    2 tablespoons Honey
    1 tablespoon chopped garlic
    1 tablespoon dried basil
    1 tablespoon dried oregano
    red chilli flakes to taste
    salt and pepper

    Dice tomato, onion, cucumber and parsley add to rinsed chickpeas, add in flaked tuna and combine thoroughly.
    Mix all dressing ingredients and mix well, portion salads in to 4 containers equally measure out 15g feta cheese (x4) and top salads.


    Salads will last in the fridge up to 4 days.

    Keep summer alive with this hearty salad meal!



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  • Frozen Banana Chocolate Protein Shake

    Take your protein shake to the next level with the simple addition of frozen banana – trust me it is DELICIOUS!!

    Pair it with a piece of wholegrain toast topped with laughing cow cheese to make this a complete meal

    On it’s own this shake comes in at 310 calories, 28g protein and 2g fiber pair it with a high grain slice of toast (I used sprouted power 22grain from Costco) topped with reduced fat laughing cow cheese and you bring up the macros to 465g calories, 39g of Protein and 7g of fiber

    Comes together in 5 mins with excellent macros win win win !!!

    ONLY THREE Ingredients:

    • 1 cup (250ml) 1% Milk
    • 1 scoop Protein Powder (I used Vega Protein & Greens) (if you dont have protein powder you can substitute 1/2 cup plain high protein yogurt and 1 (measured) tbsp of nutella
    • 90g Frozen Banana (I chop my ripe bananas in chunks and freeze them so I can just grab a few pieces for smoothies, shakes or baking)
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  • Super Easy Air Fryer Ginger Soy Salmon

    I was definitely late to the air fryer party but so glad I joined…
    this super tasty salmon is quick and delicious

    Ingredients:

    • 3 tablespoons low-sodium soy sauce
    • 1 tablespoon rice vinegar
    • 2 cloves garlic minced (about 2 teaspoons)
    • 2 teaspoons grated fresh ginger
    • 1 teaspoon maple syrup
    • 1/2 teaspoon garlic-chili paste sriracha, or 1/4 teaspoon red pepper flakes
    • 1 pound skin-on salmon fillet* at room temperature, cut into 3–4 portions
    • 1 teaspoon sesame oil
    • 1 tablespoon corn starch and 2 tablespoons water (reserved)
    • Chopped green onions and sesame seeds for serving


    Method
    mix all ingredients (aside from cornstarch, water, green onions & sesame seeds) to make a marinade cover the salmon with marinade and let sit 2-4 hours.
    Preheat air fryer when ready remove salmon from marinade and place in baking paper lined air fryer basket and cook for 12-16 minutes depending on how your preference of “doneness” and the size of the fillet. We like our salmon quite rare in the middle so for medium thick fillets we usually air fry for 14 mins.

    While the salmon is cooking move the marinade to a small pot and add in the cornstarch and water mixture and cook on medium heat until reduced to a thick glaze. When the salmon is cooked to your liking top with the glaze, spring onion and sesame seeds.. serve with brown rice and steamed bok choy, broccoli or salad.



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  • Rainbow Salad (Cowboy Caviar)

    Left over corn on the cob?

    Make this flavour packed 🌈 rainbow salad 🥗

    Ingredients:
    🌽 2-3 left over cobs of corn – slice kernels off the cob
    🫑 mix of green red yellow capsicum/bell peppers diced
    🫘 one can of black beans rinsed
    🌿 fresh parsley chopped fine

    💥 Dressing
    🍋Juice of 4 limes (or 2 lemons if like emojis you have no limes)
    🍁 tbsp maple syrup
    🌶 Chulua hot sauce (or Tabasco) to taste
    🫒 1/3 cup olive oil
    Dash of cumin

    Shake and mix into salad

    This is a great side dish at BBQ or potluck also works well as a base for meal prep salads just add protein and portion out lunches for the week – this salad lasts well 3-4 days in the fridge dressed

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  • Cumin Lime Summer Slaw 

    Dressing:
    Zest of 2 limes 1
    1/4 cup fresh lime juice 
    2 tbsp Honey 
    1/4 teaspoon each salt & Pepper 
    1/4 teaspoon red chili flakes 
    1/4 teaspoon cumin 
    1/4 teaspoon crushed garlic 
    3 tablespoons avocado oil or olive oil 

    Slaw 
    1 bag shredded cabbage mix 
    2 large carrots shredded 
    1 red pepper thinly sliced 
    Chopped parsley 
    Spring onion for garnish just before serving 

    To make the dressing combine lime zest, lime juice, garlic and spices then add the oil one tablespoon at a time mixing throughly 

    Combine with the veg and refrigerate 2 – 4 hours before serving 

    Perfect make ahead dish for summer BBQs and dinner parties 🎉 and the leftovers are great in wraps and sandwiches.

  • Carrot Cake Overnight Oats

    🥕🍰 Carrot Cake Overnight Oats 🥕🍰

    17g of Protein 8g Fiber 366 calories

    I love this recipe easy as, good macros and delicious ❤️

    8 portions
    🥕 240g rolled oats
    🥕 2 cups 1% Cow’s milk
    🥕 650g High Protein plain yogurt
    🥕 2 tablespoons Chia seeds
    🥕 150g Grated Carrots
    🥕 1-2 Tbsp cinnamon
    🥕 180g Honey

    Mix the above and portion into 8 containers jars are cute but bowls also do the trick.

    When ready to eat top wirh chopped walnuts (6g) and mixed Berries (80-100g)

    You can swap out the cows milk for non dairy milk but note that calories and protein will change if this is something you track – heat these up for 45 seconds before eating to take them to another level


  • Now or Never Moments

    I really hate when I find myself saying (and living) stupid cliches that I younger me would here and roll my eyes at but here I am not only living it but blogging about it you really cant get more 90s cliche that than that…

    But none the less here I am and without a doubt I am living a “now or never moment”. I always felt like there was so much time ahead of me… until I didn’t and suddenly I was 49 years old and still had regret about not getting a degree so I bite the bullet and applied to university. I had to do grade 12 English, Biology and Chemistry as prerequisites and I hate to admit it but they were much harder than I anticipated – Chemistry made me cry on more than one occasion but I scraped through and now I am officially an undergrad. I am excited and nervous especially now that I have seen how much chemistry is involved in the degree (possibly should have looked into this before applying but that is me always jumping in with my eyes closed and hoping I can swim….
    Stay tuned for the trial and tribulations on my undergrad adventure…

    XX shony