Protein bars (made with protein powder)

Hi there!

I currently like to eat protein bars as a snack, because they’re easy to take with you, they’re tasty and the ones I’m eating (clean protein bars from http://www.bodyenfitshop.nl) are also quite filling. But also very expensive! So I was looking to see if I could make them myself using protein powder, which is less expensive. I combined some ideas I saw online and came up with these tasty, easy to make and no-bake bars:

Recipe is for 8 bars: ย PicsArt_04-27-09.19.28
1 bar is 2 sp for you ww people out there

1 bar contains 106 kcal, 6.4 gr carbs, 2.8 gr fat and 12.6 gr protein.

Ingredients:

  • 1 banana
  • 100 ml (1/2 cup) of unsweetened almond milk
  • A splash of liquid sweetener (to taste)
  • A few drops of vanilla and rum essence (or whatever tastes good to you)
  • 50 gr coconut flour
  • 20 gr unsweetened peanutbutterpowder
  • 100 gr of coconut flavour whey protein powder (I use whey perfection)
  • 15 gr raw cacao nibs
  • 20 gr psyllium fiber

Mix the liquid ingredients with the smashed banana, set aside. Use a sieve for the flour, peanutbutter powder and protein powder, and mix with the cacao nibs and fiber. Throw like a teaspoon of this mix in your pan/mould to ease removal afterwards! Now pour the liquid mix on top of the ‘dry’ mix, and mix until it becomes like a dough. If it’s too dry, add a bit of extraย almond milk. It shouldn’t be too wet, because it will not really dry up anymore. Press the dough into a pan, a mould or whatever has a shape that suits you. Put in the fridge for a couple of hours, remove, cut into 8 pieces and use a bit of baking paper to wrap them, because they’re still a bit sticky! Store in the fridge, enjoy!

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Veggie lasagna

My mom gave me the Jamie Oliver’s superfood cookbook for Christmas and I’ve been using it to get some new ideas. Of course I’m not going to completely copy somebody else’s recipe, but I like to use it as inspiration to come up with something that fits my lifestyle, so here is the veggie lasagna recipe everybody’s waiting for ๐Ÿ™‚

It contains 291 kcal per portion, 26 gr carbs, 11 gr fat and 24 gr of protein. It’s 6 sp on weightwatchers!

Ingredients for 2 portions:

  • 1 squash/pumpkin (the long type) IMG_20160208_141419
  • 1 zucchini
  • 1 onion
  • 2 tomatoes
  • 2 hands of fresh spinach
  • 20 gr sunflowerseeds
  • 200 gr cottage cheese
  • 20 gr parmesan grated
  • salt, pepper and italian herbs

Preheat your oven to 340 degrees F or 170 degrees C. I use a silicone cake-shapeย baking moldย to get it in the shape I want. Use a cheese slicer or any other tool to make very thin slices of zucchini and squash. When you reach the middle of the vegetable, it won’t give you nice slices, so cut those piece up and use it in the sauce. Lay the nice slices out on some plates (you’ll also get some bad slices, use them in the sauce!) Sprinkle some salt on the slices. It’ll draw out some of the water which you can remove with some kitchen towell. Repeat once. In the mean time, cut the onion, tomatoes, zucchini and pumpkin piecesย and fry it in a nonstick pan. Add the spinach and let it shrink. Make sure it get’s thick and most of the moisture is gone! Add the salt, pepper and herbs.

IMG_20160207_111352Start layering your ingredients, start with pumpkin slices and use your imagination to make the rest of the layers. Be aware that normally the pasta plates absorb a lot of moisture. Making lasagna without the pasta will create a lot of moisture, so make sure you drain the cottage cheese before you use is and make the sauce as thick as possible. End with the pumpkin slices again and sprinkle with the parmesan cheese.

Put it in the oven and bake it for about 30-45 minutes, check it regularly for getting too brown. After this, remove from the oven, cut it in half and remove. Let it drain a bit on a plate to remove some of the excess moisture and enjoy!

Dail schedule: weightloss in daily life!

I really love a lot of the fitness profiles that are out there. Great looking women, amazing workouts, flashy workout clothes, great tips etc. But, many of them do this for a living, so it is not realistic to think I can do the same! I still catch myself thinking like that though, and I can imagine some of you do too! So I decided to write down how an average week looks for me. This is not to bitch about my life. I love my life! It’s just to show you that losing weight/getting fit takes time and hard work!

Monday:ย 

5.30 am: the alarm goes off, I jump out of bed, because if I start snoozing I’ll end up very lazy and late for work. I take a shower and have my mealprep breakfast.

6.20 am: I leave the house with my backpack, sneakers on and a hot green tea in my travelling mug in my bag. I start my walk with my headphones on, thankful it’s not raining!

7.50 am: I take the train to Utrecht and walk to my work.

8.30 am: Work starts, it has been a hectic weekend with a lot of new admissions.

12.15 pm: Weekend meeting during lunch (I eat my mealprep lunch), we discuss new admissions and curious cases.

2.00 pm: I rush to finish my things, try to type everything I’ve done, sometimes it’s really stressful because I don’t want to be late for the tutor group and lecture.

2.30 pm: Whew, I’m on time for the tutorgroup, luckily it’s in my building today so I don’t need to travel for it.

5.00 pm: Lecture has ended, I rush to the train station and eat an apple on the way. I’m determined to go to the gym, but in my head all kind of scenarios are making an appearance, seriously thinking about buying icecream and pigging out on the couch.

5.45 pm: I arrive home, grab a nakd bar, take my gymbag and get to my car to drive to the gym.

6.00 pm: I’m so happy I went to the gym, I do my lifting schedule and end up with a bit of HIIT and HIT.

8.30 pm: I arrive home, tired but happy. I eat my mealprep dinner and watch some tv.

9.30 pm: I’m tired and go to bed, ending the day with 17.965 steps, fitbit says I’ve burned 3.250 kcal and I’ve eaten 1.942 kcal.

Tuesday

5.30 am: The alarm goes off but I’m so tired, I set the alarm to 7 am.

7.00 am: Alarm again, I get up, take a shower, eat my mealprep breakfast and leave for work.

8.30 am: Work starts, it’s a busy day.

7.00 pm: Finished at work, I rush to the train station to get the 7.20 train. I make it, yay!

7.30 pm: I arrive at home, eat my mealprep dinner and watch tv.

8.30 pm: I do yoga for 1 hour, ending with some headstands which hurts my neck, ouch.

9.30 pm: I take a shower and go to bed…. Ending the day with 11.255 steps, fitbit says I burned 2.539 kcal, I ate 1.762 kcal.

Wednesday:

6.00 am: It’s my day off but the alarm goes off early to go to the gym. I eat breakfast (smoothie) and prepare for the gym.

6.50 am: I leave home, to go to the gym, it recently started to open at 7 am on monday and wednesday!

9.30 am: I’m finished! I take a shower at the gym, dress nicely and leave to my guy.

10.30 am: I arrive at my guy’s place. We relax, watch a movie, have lunch together and rearrange some stuff in the garden so the boat can go to its winter place.

2.30 pm: I leave to go home while my guy leaves to pick up his son from school.

3.00 pm: I arrive home, I go to my laptop and books immediately. I need to prepare a presentation for tomorrow and have done 0 forย it. First I need to read some chapters, watch the mandatory documentary.

6.30 pm: I’m hungry and not done with the presentation. I have some quark with oats, peanutbutter and a banana for dinner and go on with the presentation.

8.00 pm: I’m finally done, there’s still some things to read and write for tomorrow but I’m tired and can’t concentrate anymore. I take an extra quest bar and I’m going to watch some tv and call with my guy because today’s meeting was so short and I miss him.

9.30 pm: I’m pooped, I go to bed but have difficulties falling asleep, finally I fall asleep around 11 pm. I’m ending the day with 12.904 steps, fitbit says I’ve burned 3.006 kcal and I’ve eaten 1.898 kcal.

Thursday:

5.30 am: The alarm goes off but I feel so tired, so I snooze till 6.30 am.

6.30 am: Really have to get up now to go to Amersfoort for tutor groups. I have a shower and eat my mealprep breakfast.

7.30 am: I take the train to Amersfoort and from there the bus to the place where we have tutor groups.

8.30 am: Tutor groups start. I have my presentation and people like it thankfully ๐Ÿ™‚

11.00 am: Tutor groups end and I’m happy 1 of my collegues came by car, so we go to work in his car.

11.30 am: I arrive at work, have a quick meeting with the nurses and psychiatrist.

12.00 noon: We have a lunch presentation, 1 of my collegues has a presentation about drug abuse. I have my mealprep lunch while the rest eats the bread that is provided. They look at my broccoli and laugh a little, but I don’t care.

1.00 pm: We have a meeting with my fellow residents.

2.00 pm: Finally I can go to the ward. A lot of things are waiting for me since I wasn’t there this morning. I also need to do a new admission on the other ward because those doctors over there have lectures in the afternoon.

8.00 pm: I’m done and pooped…. I rush to the train station.

8.30 pm: I’m home, eat my mealprep dinner and zone out in front of the TV.

9.15 pm: I go to bed. I end my day with 10.673 steps, fitbit says I’ve burned 2.429 kcal and I ate 1.665 kcal.

Friday

5.30 am: The alarm goes off and I make myself get up because I’ve not walked a lot this week. I eat my mealprep breakfast, have a shower.

6.20 am: I leave home to walk.

7.50 am: I arrive at the train station and take the train to work, walk from the train station to work.

8.30 am: Work starts, it’s an ok day, busy but doable since I’m alone and my direct collegue has his day off today. The nurses offer me cake but I take my mealprep lunch and planned snacks.

5.30 pm: I leave work, go to trainstation to go home.

6.00 pm: I arrive home, eat my mealprep dinner and relax in front of the TV. I walk around in my house some more with my headphones on to increase todays steps.

10.00 pm: I go to bed, I had a good week! I end the day with 20.087 steps. Fitbit says I’ve burned 3.058 kcal and I ate 1.716 kcal.

Saturday

7.00 am: The alarm goes off, I have a shower and have a nice weekend smoothie.

8.15 am: I leave to go to the gym.

11.00 am: I’m finished at the gym, I go home but do some shoppings first. The supermarket is right outside my building, so that’s convenient.

12.00 noon: I make myself a nice post-workout lunch, yum!

1.00 pm: I start some chores, do 2 loads of laundry, dishwasher, clean the floors and bathroom.

3.00 pm: My mom visits, we have tea together and plan her comeback to weightloss!

4.30 pm: I do some shoppings at the supermarket for tonight and tomorrow.

5.00 pm: I start some reading for next weeks tutor group.

6.30 pm: I cook and have dinner. I watch some TV and do some more reading.

9.45 pm: I call to work, my night shift starts. My collegues tell me about how the day was. There’s nothing to do right now so I stay at home and watch TV.

10.30: I get some calls, but all can be handled through the phone, I watch some TV.

Midnight: I try to sleep, but get some calls. I end the day with 12.282 steps, fitbit says I’ve burned 3.066 kcal and I’ve eaten 1.794 kcal.

Sunday

1.30 am: I finally fall asleep

4.00 am: I get called, there’s a new admission. I get dressed, step into my car and go to work to see the patient.

7.30 am: I get home and I’m wide awake, so I decide to already start the meal prepping, making my breakfasts for the coming week.

8.30 am: I call work as my ‘on call’ ends to tell them what happened. I continue the prep and put the chicken in the oven and watch some Netflix.

10.00 am: The supermarket downstairs opens, I go and get the rest of the stuff I need for my mealprep and continue the prepping.

Noon: It was a rough night, but I decided to do a day of intermittent fasting, so I take my first meal of the day. After this I finish the prep.

2.00 pm: prep is finished and in the fridge. I clean the kitchen and put the trash outside.

3.00 pm: I crash on the couch, try to do some reading for the lectures on monday but I fall asleep.

5.00 pm: I wake up from the couch, I start cooking dinner and some other preps like my protein shakes for the workouts next week and vitamins in the week-box. I also prepare my gymbag for monday.

6.30 pm: I’ve eaten and I’m walking around my house with my headphones on to get to my 10k steps. It’s raining outside. When I reach 10k I watch some Netflix.

9.00 pm: I go to bed early to start my new week the best way I can! I end the day in 10.079 steps, fitbit says I burned 2.525 kcal and I ate 2.069 kcal.

 

Mealprep week 22

This week’s mealprep was really something…. I wanted to prep different type of meals this week, not eating the same every day like I usually do. Don’t get me wrong, I never have a problem with eating the same. I just wanted to spice it up a bit AND show people it can be done if you really want to! Of course it took more planning and more time prepping (aprox. 3,5 hours), but I’m really pleased with it. I’m writing this on Friday, so I’ve almost eaten all of the meals and it was really great! Especially the new recipes I tried. Here’s the pic, I’ll break it down for you so you know what everything is and what I made. Day 1 starts on the left, first meal on the top, last meal on the bottom. I’m doing leangains intermittent fasting now, so this means I eat all my meals between noon and 8 pm, the rest of the time I fast. The first two days (Monday and Wednesday) are high carb as I’ll workout on those days, the last two days (Thursday and Friday) are high fat as those are restdays from weightlifting. All days are high protein (130gr a day or higher) and about 1700-1900 kcal a day. All days have veggies as snack.

IMG_20150524_170422

Dayย one (high carb workout day):

Meal 1: Oats with protein powder, unsweetened almond milk, seeds and topped with pb, a banana and an apple.

Meal 2: Egg muffins with smoked salmon, roasted sweet potato and carrots

Meal 3: Veggies and burritos with chicken, avocado, bell pepper and cilantro

Dayย two (high carb workout day):

Meal one: Oats with protein powder, unsweetened almond milk, seeds and topped with pb and blueberries

Meal two: Beanburgers (I’ll try to upload the recipe soon because they are delish), cilantro and green asparagus

Meal three: Meatloaf, broccoli, yellow brown rice and a grapefruit

Day three (high fat rest day):

Meal one: mini burgers, raw cauliflower, lightly steamed broccoli, almonds and an orange

Meal two: zucchini spiralized and lightly steamed with blue cheese and garlic shrimps

Meal three: salad with lettuce, egg, tomatoes, goat cheese and avocado and almonds

Day four (high fat rest day):

Meal one: veggies, chicken, blue cheese, almonds and an apple

Meal two: frittata with green asparagus, broccoli, smoked salmon, egg and goat cheese

Meal three: stuffed bell peppers with minced meat and blue cheese

How to make an awesome and quick smoothie

Smoothies are really popular nowadays and there are so many ways to make a tasty one. My way is definitely not the best or superior. I just want to share with you how I do it and what I think makes it taste great.ย  I love to add a lot of ingredients, to make it a real ‘meal’.

20150117_092117

This is a stash of kale (not something else that’s popular in my country)

First of all, a lot of people don’t like to cut fruits or don’t have anything to use in a smoothie and don’t feel like shopping for it. I really love the idea of smoothie prepping. I buy some fruits when they’re cheap and freeze them to use for a smoothie. Some fruits, like berries, are usually cheaper to buy frozen (at least in my country). I always have frozen fruits and kale in my freezer to make an awesome smoothie from scratch! You can also prep a smoothie bag, so put a bit of every fruit in it, 1 bag = 1 smoothie. Easy as that! I usually also add a green to my smoothie, like kale or spinach. These really freeze well, buy them in bulk when they’re cheap and freeze them the same day for fresh greens in your smoothie.

Smoothie bag

Smoothie bag

I usually eat a smoothie as breakfast on Saturdays. This is why I add more than just fruits and liquids, because I want it to contain more nutrients to last me till lunch. It usually doesn’t fit in 1 glass, which is fine by me ๐Ÿ™‚

 

 

Blender

IMG_20150221_125253

Super fluffy smoothie

Iย now use a very expensive high end blender with high wattage (a very nice birthday present lol!). Before this, I used a normal ‘cheap’ one, the type you can buy at normal appliance stores. It worked well for a year or so, but finally broke down, I think because I used too much frozen stuff which it really couldn’t handle that well. I really like this website, because it gives good advise about buying a blender. They conclude that if you want to crush ice/make smooth smoothies, go for a blender with 2hp/800 watt or higher.

Ingredients

For a typical smoothie, this is what I use:

  • 1 frozen banana
  • 1/2 cup of frozen berries/mango pieces
  • 1 cup frozen kale
  • 1 scoop of protein powder (preferably the one with peanutbutter flavor)
  • 10 gr peanutpowder (natural type without added sugar/preservatives)
  • 1 cup unsweetened almond milk
  • 10 gr flax seeds
  • 10 gr chia seeds
  • 10 gr goji berries
  • 5 gr rawย cacao nibs
  • teaspoon of maca powder

Sometimes I have to add a bit of water to make it more liquid. Mixing it long enough usually makes it more fluffy. Sometimes it needs some help when you use a lot of frozen stuff. Preferably mix liquid with powders and seeds first, then gradually add the frozen stuff (switch off, add frozen stuff, put lid back on and switch on to prevent having to redo your kitchen). Enjoy!

How do you make your smoothies?

Mealprep week 11

Many people tell me that eating the same thing for a couple of days is boring to them. I can imagine that, personally, I donโ€™t find it boring, but thatโ€™s just me. This week, I want to show you that by just some minor adjustments, you can make it less boring. Letโ€™s start with an overview of this weeks food:

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  • Breakfast: superseed oats with pb and fruit
  • Snack: 4x protein-bananabread, 2x bellpepper and cucumber, 2x radish and carrots
  • Lunch: 4x sweet potato, 2x chicken, 2x sausage, 2x broccoli, 2x cauliflower
  • Snack: 2x apple, 1x pear, 1x orange
  • Dinner: 4x yellow brown rice, 2x chicken curry, 2x Indonesian chicken liver, 2x sweet/sour salad, 2x veg stir fry.

Breakfast: Many people eat the same breakfast day after day. A way to make oats a bit different is adding different types of fruit. Personally, I always add a banana with some berries, but you can mix and match different types of fruit and add cinnamon/vanilla or other flavors to spice it up a bit. A great thing about this is, that you can prep a basic oatmeal breakfast and still safe time, but have different toppings every day. (Recipe for this oatmeal breakfast is over here)

Snacks: Making different types of bananabread could be possible with using small trays and adding different ingredients. Personally thatโ€™s too much work for me, so I stick with the same (yum) bananabread every day (recipe is over here). I tried to have some variation with the veggies and fruits, which doesnโ€™t cost extra time at all. (It does cost extra money, because buying 1 orange and 1 pear etc. is relatively more expensive than buying it in bulk and eating the same fruit every day).

Lunch: I chose to keep my carb source the same, but to mix up the meat and veggies. I chose the meats that are easy to prepare, I always pop the chicken in the steamer and the sausages are fried with some turning over from time to time. I eat cauliflower raw and I lightly steamed the broccoli in the steamer at the same time together with the sweet potato and chicken (I love that machine!).

Dinner: Again, kept the rice the same for all the meals, but chose different meats and veggies. My mom has Indonesian ancestors and has the best Indonesian chicken liver recipe (yum!). It goes well with sweet and sour cucumber/orange pepper/tomato salad which Iโ€™ll make when Iโ€™m going to eat it (cut tomatoes donโ€™t stay well, I didn’t show the cucumber in the picture, because it messes the beautiful balance, lol!). The other dish is chicken curry with vegetable stir fry. I fried the chicken with some onion and garlic and added a bit of red curry paste and 3 tablespoons of coconut cream. I fried the veggies with onion and garlic, spices and mustard seeds. I love my non-stick Stonehenge pans, because you really need almost no oil!

I prepped everything in about 1 hour and 45 minutes! I went like a tornado through the kitchen, but what really helps is planning ahead. So for example; start with making the bananabread, because it needs some time in the oven and also needs cooling down before the cutting. I always start with that, then Iโ€™ll pop my stuff in the steam cooker and move on to the next thing. If you think about your planning before you start, you can safe so much time!!

Mealprep week 8

If you want to start mealprepping/mealplanning yourself, I uploaded a printable mealprep planner on my mealprep pageย for you to use, have fun!

Another week, another mealprep! Iยดll write something about my experiences with the raw veganย weekย soon. To be short about it: I loved the meals I made, but totally binged in the weekend. I find that restricting myself too much leads to the opposite!ย IMG_20150216_135528

So now about this week: I wanted a simple, but nutritious mealprep with a bit more vegetables and fruits (one of the things I learned from my raw vegan week). I always eat extra food on the days I go to the gym! If you want to calculate your exact needs, go to http://www.iifym.com.

  • Breakfast: Superseed oats with raspberries, blueberries and a banana
  • Snack: Questbar, carrots and cucumber
  • Lunch: steamed sweet potato, steamed chicken breast and steamed broccoli
  • Snack: walnuts, 1/2 bell pepper, apple
  • Dinner: yellow spicy quinoa, minced lean beef with mushrooms, onion and kale, sugar snaps and grape tomatoes
  • Snack: a pear

I took it super easy, not making bananabread and chosing meals that are cooked quickly. This way it is possible to make it really fast. This is how I did it:

I started in the morning making the breakfast oats, for the recipe look here. I always make it for 5 days and eat one right away. I divided the berries so I won’t be left with only a few on friday ๐Ÿ˜‰ I shopped for my groceries which were super cheap this time! I started with putting the chicken, sweet potato and broccoli in the steamcooker. I cook the chicken for 60 minutes, but remove the layer of broccoli after 15 minutes and the layer of sweet potato after 20 minutes (I really adore this machine). In the meantime I cook the quinoa with maggi, curry powder and tumeric powder. I fried the onion in a nonstick pan together with the mushrooms. After this, I added the minced meat and only in the end 2-3 hands full of kale. When everything is cooling down I cut the veggies and put them in the tubs. Divided the rest of the meals in the tubs and of course made pictures!

I’m so looking forward to spring/summer! 20150216_113024I’m going to have a vegetable and herb patch on my balcony, I will keep you people updated! Here is a picture of my broccoli seeds getting ready to sprout! ๐Ÿ™‚ Have a nice day everybody!