Welcome to my blog on all things fitness and clean-eating! Follow me on my journey....

Stephanie Clark, 20, UK



Sunday, 4 May 2014

Protein Power

I have been eating 'clean' or at least attempting to for nearly a year now and therefore when I learn now it's more about fine-tuning my diet or finding new foods to try which are not only clean, but that fit my macros to a certain extent and are within my daily calorie allowance- it's a lot to consider and there are certain things which I am more strict about than others. It may sound a bit obsessive and too much effort for some people but I actually enjoy tracking my diet really closely.

However- I forget that not everyone lives this kind of lifestyle and has such a regimented diet.... nor should they! It's hard to remember the days where I would eat whatever I wanted and not plan my meals a week ahead or based on my training levels!

A lot of my friends come to me for nutrition advice which I love giving out- I love helping people and I was just as misinformed/ uneducated as them not too long ago so sharing my own knowledge and experiences is something others can benefit from but I am totally happy to help!

One thing I get asked about a lot is protein. I honestly believe that getting your head around protein and increasing your protein intake is the key to a good diet. Some girls ask me "but doesn't protein make you put on weight" or "do I need to drink protein shakes then?".... I totally understand it can be confusing so here are a few questions and answers which should help.

By the way I am not a registered dietitian or nutritionist or have any qualifications to be giving out dietary advice, however this is based on what has worked for ME and what I have learnt from various sources including my own trainers, other dietitians and other credible sources- however if you feel that my advice is incorrect please let me know! I am also continually interested in learning about nutrition!!!

How much protein should I be eating in a day?

So the recommended intake for a woman is between 36-60g of protein a day- however if you are weight training and lead quite an active lifestyle I would go as far as saying near enough DOUBLE this....

I try and include a protein source in every single meal as well as protein supplements as protein helps repair, restore and build muscle- all my main priorities in terms of training.

Protein also reduces your appetite and boosts your metabolism, therefore making it a staple part of your diet can help you to lose weight and stop you snacking throughout the day and help you feel fuller!

I would aim for 1/4 of your meal to be made up with protein as a starting point, with another 1/4 carbohydrates and 1/2 made up of vegetables. This is a rough guide to make sure you get enough on the plate!

What are the best protein sources?

So protein is found in meat, fish, eggs, beans and pulses, certain vegetables and dairy products. However- not all of these foods are complete proteins- this is a key piece of information!

There are 9 amino acids which your body needs (8 essential, this is debatable) and they must be obtained from your diet, the other 12 your body can make itself however it is critical you get ALL of the others from your diet.

Animal proteins have all of the essential amino acids and therefore are your best bet at getting a complete protein source. The best are fish, chicken, turkey, salmon, shrimp and lean beef. Eggs and dairy are also complete protein sources as well as soybeans, hempseed, buckwheat, blue green algae and quinoa, which are the only non-animal sources of protein!

There are other non-complete protein sources such as nuts, seeds, beans and whole grains. However these do not contain all of the essential amino-acids and therefore it is important to combine more than one source in order for your body to absorb the protein.

I seriously wish someone would have told me this when I was a vegetarian- there was me eating a bag of peanuts thinking I was getting enough protein and I was totally unaware my body wasn't absorbing the protein! Hense I was tired, weak and skinny fat!! Going back to eating chicken was one of the best things I did in terms of diet!

Should I be taking protein shakes?

This is an entirely personal choice and you can still get amazing results without drinking protein shakes! However- I personally do have a protein shake after training in the gym as I try and consume a high level of protein throughout the day and especially after a weight training session, it's important for your body to absorb protein within 30 minutes of your workout to start the muscle recovery process. It would be impractical for me to cook up a chicken breast or have boiled eggs after the gym, I find it much easier just to take some protein powder and make it up and drink it as I leave the gym.

If you're struggling to obtain a high level of protein elsewhere in your diet, shakes are definitely useful and are a great way of upping your protein quickly, hassle-free with little preparation.

Which protein shake should I go for?

This entirely depends on your goals!

There are a few different types of protein shakes and it can be a little confusing at first when deciding which one to go for!
Whey protein: it's a by product of milk and therefore contains all of your amino-acids and is the most common type of protein supplement. It tastes the best, is usually fairly cheap and is widely available. 
Whey concentrate: This has small amounts of carbohydrates and fat in addition to pure protein content. 
Whey isolate: these are further processed to remove carbs and fats which make a more pure protein source, however they are usually more expensive and can be absorbed by the body much faster.
Casein protein: this is the other part of the milk (i.e. not the whey), however the body takes much longer to aborb this type of protein. 
Soy and hemp: These vegetable-based proteins do contain all of the essential amino acids, but they don't taste nearly as good as the milk-based proteins (in my opinion) are aren't as widely available. However they are a good option for vegans!

What are the best brands for protein shakes?

OK- don't be pulled into marketing cons with this one, there is no better male/female protein shakes and usually they contain the exact same ingredients! However, there are some protein supplements which offer unique benefits such as PhD Diet Whey which has whey concentrate, isolate AND soya protein, green tea, flaxseed and other supplements which support weight loss. This is my go-to protein shake as it tastes absolutely delicious and is of really good quality! However it is a little pricey!!!!

My protein also has a vast range of protein sources in some really yummy sounding flavours! They also do a diet whey similar to PhD! 

Finally Protein world are a really highly recommended brand, however they are on the pricey side! 

Make sure you shop around to get the best deals, it's worth checking amazon/ other fitness sites to check if they have offers on! Make sure you check the ingredients so you know what you're getting!

When should I take protein shakes?

If you decide protein shakes are the next step for you in terms of increasing your protein intake, then I would recommend taking them post-workout to increase muscle recovery, however you can also use protein powder as a baking ingredient in some yummy healthy recipes!

But PLEASE, I repeat PLEASE do not use them as meal replacements!!! They are not food they are a supplement and therefore should be treated as an addition to your diet- they aren't a balanced meal made of protein, carbohydrates, fats and vegetables and therefore shouldn't be in replacement of one!!


I think I have answered all of the questions I could think of! I think the bottom line is, in order to lose weight/ build muscle/ get a healthier diet, you need to up your protein intake, make sure that you are consuming complete proteins regularly, whether that be through animal proteins, a combination of non-animal proteins or protein shakes. Protein shakes are NOT just for bulking up and can be an effective way of getting more protein into your diet but are not 100% essential!

Please get in touch should you have any more questions- I will always do my best to help based on my own knowledge and experience!

Steph x

Wednesday, 30 April 2014

Killer HIIT Treadmill Workout- Burn 500 calories!

So I've been trying to increase my cardio to get bikini ready for my holiday to Marbella in a few weeks- this has meant a super strict diet and intense workout regime too. I personally hate running for long periods of time although this has been improving recently! I am trying to increase my cardio to around 2-3 sessions a week in order to burn lots of calories!

HIIT (High-intensity-interval-training) has been proven to burn fat and continue to burn it even after the workout is complete. You push yourself for short bursts of time and then are allowed to recover before you push yourself to your limits again. It's important to go to the absolute limit of what your body can withstand in order to make the most out of interval training, before you can recover and get your breath back!

I tried a new HIIT cardio session and found it to be extremely tough but left me feeling awesome afterwards and very tired! It took around 35 minutes- however I usually don't feel this tired after even an hour of an outdoor run! This workout will burn 500 calories in a short space of time- well worth it as you can be in and out of the gym super quick knowing you have done a really effective, fat burning and intense workout!

500-calorie shredding treadmill workout

 Minutes 1-10: run at an easy pace which you can sustain for the full 10 minutes. 
This should be difficult, however you should stick to a speed which you could continue to run at for longer without a rest. For me this was around 11kph/6.8mph. I set the treadmill to a 0.5% incline as to better stimulate outdoor running conditions.
Minutes 11-22: 3 sets of- 2 minute sprints, your maximum speed! followed by 2 minute jog at an easy pace
The sprints should be your absolute maximum limit- by the last 30 seconds you should be really struggling to carry on, but find it in yourself to power on through! Then stick to a light jog for the second 2 minutes in order to get your breath back and let your heart rate drop! For me I went for 16kph/10mph for the sprints and around 8kph/5mph for the jog. This is super tough but it's only 3 sets so make sure you challenge and test yourself!
Minutes 23-34: 3 sets of- 2 minute uphill jog on high incline, followed by 2 minute walk on medium incline
The uphill jog should be around the speed you were at for the original run during minutes 1-10 however with the incline, this should be really tough! Then the walk should allow you to recover and get your breath back at a slower pace! I went for 12kph/ 7.5mph with a 6% incline for the first 2 minutes, then a 6.5kph/4mph walk on a 2.5% incline for the last 2 minutes.
Stretch your legs! 
I now know how super important this is after a run- I learnt the hard way through injuries!! Learn from my mistakes!  

Like I say, I aim to try and complete this little workout up to 3 times a week! Each week I may increase the speed for the sprints or the incline for the last 3 sets! Test yourself and push your boundaries!

I really recommend you try this one out as it is super tough- I was literally sweating buckets afterwards but felt awesome that I had tried so hard! Here's a sweaty selfie!!!!


Let me know if you try this one out and if you have any other awesome HIIT workouts please share them with me!!

Steph x

Monday, 28 April 2014

Holland & Barrett haul


When it comes to food shopping and planning meals- finding new products to try is one of my favourite things to do!! I love scouring the net for new healthy recipes, products and supplements to try!

I often go into Holland & Barrett the only super-chain health store in the UK and spend at least half an hour looking at all of the yummy products and new things they have on offer! This weekend was no exception!

Therefore I thought I would show you what I got and give you some Holland & Barrett inspiration/ envy/ ideas!!
Quinoa and Hummus chips!!! These bad boys caught my eye straight away as I used to be a big crisps girl! I'm definitely a savoury over sweet girl and back in the teenage years I used to guzzle 3 or 4 packets of crisps a day- I know- shocking!!! Nowadays of course I lay off the crisps but if I'm on the go working in London or on a long train journey- I usually try and find kale chips from Pret A Manger or bring my own nuts- however these badgers will do the job! They are wheat free and vegan which usually sells it to me- the hummus ones are made from grinded chickpeas and the quinoa chips from grinded quinoa! They are 30g each and 165kcal per bag! Not bad at all!!! One thing I liked about them was that I recognised every single ingredient in them- no artificial crap at all!!
I have been using slim noodles for ages now and I find them a really easy way of bulking out a meal and making it much more filling! I usually will cook up a chicken and veg stir fry and add these to the wok- you don't need to boil them and they absorb the flavour of the sauce you are cooking with! They don't really taste of anything on their own and the texture takes some getting used to, they are a lot slimier than usual noodles but are a great, low-carb, low-calorie alternative!
Ok this is a big treat for me! I usually don't eat chocolate at all and I don't even really crave it but these were on offer and I was feeling a bit naughty ;-) I plan to have a square every so often for a little treat! If you do want chocolate, dark is your best bet and always try and aim for over 80% cocoa content!

In the office I usually snack out of boredom which is really bad! However I've found eating mints every so often has really helped me stop wanting snack foods and also fresh breath is super important :-) Therefore when I saw these mints I really wanted to give them a try! I'm a big green tea drinker and the benefits of increased metabolism and detox really appeal to me! 3 of these mints are the equivalent of a cup of green tea- therefore I'm going to keep them on my desk at work to nibble whenever I would usually reach for a snack! I went for mango flavour by the way which are so delicious!!
I've never tried chia seeds before but I've read about them lots and lots so I really wanted to get some to try- I'm going to add them to my protein smoothies and greek yogurt in the morning! They are super high in Omega-3 aka brain food! They are also a superfood due to the antioxidants, fibre and minerals they contain, so to me a really easy way to get some goodness into your diet!
Coconut is a healthy fat and although I'm not big on the taste, I've been trying to encourage more of it into my diet. Trust me you can train yourself to like certain foods! I've done it with olives and now I love them!!! 
I am going to use this desiccated coconut to make protein balls and to sprinkle into yogurt! This is also in lots of the recipes which I love to try- therefore a very handy thing to have in the cupboard!
 And finally- yes I went slightly mental on the bars!! These are some of my favourites! Trek protein flapjacks are awesome as a pre-workout snack, I usually take a bar to work as a snack as they are so convenient, easy and yummy! Nakd bars are completely natural and the flavours are awesome! I have never tried meridian bars before but I am a massive fan of their peanut butters so I wanted to try these! 9bars are oaty bars so I wouldn't usually snack on these, but when I am in a rush or need a snack for a long journey these are handy to have!!

Let me know if you've tried any of these products and what you think!

Steph x

Thursday, 24 April 2014

Share yours! Top 10 Foods



Taking part in another blog tag today!

The lovely Danica over at It's Progression has created the following post asking bloggers to list the top 10 foods they would eat for the rest of their lives!

I've decided to join in and mine are as follows:

1. Peanut butter

2. Goats cheese

3. Avocados

4. Sweet Potato

5. Eggs

6. Greek Yogurt

7. Quorn Meatballs

8. Pistachio nuts

9. Mushrooms

10. Brussel sprouts

Weird selection but these are definitely the core to my nutrition at the moment! SO delicious!!
There were so many more I wanted to include too like chick peas and bananas and cherry tomatoes!

Let me know yours and make sure you link back to the original post at It's Progression!

Steph x

Wednesday, 9 April 2014

What I ate Wednesday! 9th April 2014!

 I love this tag! I wanted to try and take a picture of everything I ate so I decided to follow Peas & Crayons which can be found here where a whole load of bloggers take part in 'What I ate Wednesday'
 
I just about remembered everything I think!! This is a pretty standard day for me, I was at work and therefore can snack whenever I like pretty much, I also went for a long run along the beach and then did arms weight training in the gym hence the carbs and protein!

Please share your WIAW with me- I love reading them!
Breakfast: Spinach omelette and a protein mug muffin with a huge dollop of peanut butter on top! You can make the protein muffin by combining an egg white and a scoop of protein powder until they form a paste and putting it in the microwave for 45secs-1min

Mid-morning: Green tea and lots of water!

Lunch: Chicken, wholemeal pasta and lots of veggies

Mid-afternoon: nakd bar in cashew cookie and a cranberry tea

Post-run/ gym: PhD Diet Whey protein shake

Dinner: Organic mushroom burger, cottage cheese, brussell sprouts and grilled mushrooms


Steph x

Tuesday, 8 April 2014

Pyramid Workout!

 
Recently me and my gym buddy Laura have been using the studio to do our own training sessions and have been doing a really fun, different type of HIIT which involves a unique structure of pyramid training.

For those who don't know- exercising in short, intense bursts is a really effective method of getting a great workout in a short space of time, whilst getting your heart-rate up and it has actually been proven that high-intensity-interval-training circuits achieve more than a long period of cardio!

This pyramid session gets us super sweaty, you feel like you have worked super hard, has some fun moves AND takes just short of half an hour!!!

I love the way it builds up to being super hard and then gradually gets better! The first couple of rounds you may think are a breeze- until you get a few more in and are literally begging them to go faster!

You can of course mix these up and do different moves, maybe based on a particular area of your body you wish to target. I would recommend a mixture of weighted and body weight exercises however.

It's best to write the structure on a piece of paper/ your phone at the front of the area which you are exercising in- the circuit moves very fast and you don't want to waste rest time trying to remember what you have to do next!

So here are the 6 moves:

1) Half burpee with a bicep curl
Can be weighted or not- would recommend a lighter weight such as 3/4kg dumbells as you have to move through the squat thrusts super fast! It's almost like a burpee but hold a squat, so don't come all the way up to a jump, and then a bicep curl whilst still in the squat position.
2) Squat with around the world tricep extention
Use which ever plate/ kettle bell/ dumbbell with both hands at a weight you are comfortable with. This is a normal squat but then as you come to a standing position hold on to a weight with both hands and rotate it around the back of your head, clockwise and then on the next squat anticlockwise etc.
3) Standing mountain climbers
Almost a sprint on the spot but try and get your knees as high as possible whilst reaching your arms up alternately! You could also do this with light dumbbells if you wanted to!
4) Squat jumps bringing ankles together
A normal squat jump but at the top of the jump try and get your ankles to touch each other! This is a tough one!!
5) Push-up jacks
Push-ups on your feet, or knees if you can't, then bring your feet together and out again inbetween reps
6) High knees jumping from side to side
Jump from each leg whilst lifting your knees up as high as you can!

I hope these moves make sense- they are a bit complex and therefore are a little difficult to explain! Let me know if you need further explanation!

The formation goes as follows:

Move 1: 30 secs
Rest: 30 secs
Move 1: 30 secs Move 2: 30 secs
Rest: 30 secs
Move 1: 30 secs Move 2: 30 secs Move 3: 30 secs
Rest: 30 secs
Move 1: 30 secs Move 2: 30 secs Move 3: 30 secs Move 4: 30 secs
Rest: 30 secs
Move 1: 30 secs Move 2: 30 secs Move 3: 30 secs Move 4: 30 secs Move 5: 30 secs
Rest: 30 secs
Move 1: 30 secs Move 2: 30 secs Move 3: 30 secs Move 4: 30 secs Move 5: 30 secs Move 6: 30 secs
Rest: 90 secs
Move 6: 30 secs Move 5: 30 secs Move 4: 30 secs Move 3: 30 secs Move 2: 30 secs Move 1: 30 secs
Rest: 30 secs
Move 6: 30 secs Move 5: 30 secs Move 4: 30 secs Move 4: 30 secs Move 2: 30 secs
Rest: 30 secs
Move 6: 30 secs Move 5: 30 secs Move 4: 30 secs Move 3: 30 secs
Rest: 30 secs
Move 6: 30 secs Move 5: 30 secs Move 4: 30 secs
Rest: 30 secs
Move 6: 30 secs Move 5: 30 secs
Rest: 30 secs
Move 6: 30 secs
Done!

Let me know if you try this out or if you have any other suggestions for moves to try out in this pyramid circuit! I love new ideas!!!

We usually do this in the studio with a clock in front of us for a timer, but you could also do this at home or on the gym floor with a timer!

Steph x

Friday, 4 April 2014

My Weekly Shopping Food Haul!


I don't know about you, but I love seeing what people buy and eat on a weekly basis and that's why I wanted to do a food haul! I have just done a huuuuge online shop on Ocado- I love this site, they have so many weird and wonderful things you can buy and you can choose your delivery times which is perfect as I work full-time so have chosen a 9:30pm delivery!! They give you a detailed break down of everything you've ordered, I went a bit mental and my shop came to £120.... hopefully this will last me a couple of weeks though!!

Cupboard
  • 1 Almond Breeze Unsweetened Almond Milk £1.00
Almond milk is so yummy in smoothies and can be used when baking, I have it with protein shake, peanut butter and a banana in a blender- DELICIOUS!!! 
  • 1 Bioletti's Block Pinot Grigio 2012 £5.99
 Haha- OK this isn't exactly 'clean eating' everyone needs a glass of wine every once in a while though!!!!
  • 2 Bounce Almond Protein Hit £2.86
  • 1 Bounce Ball Spirulina Ginseng £1.43
  • 2 Bounce Coconut & Macadania £2.85
  • 2 Bounce Peanut Protein Blast £2.86
 I've never tried these but have heard fantastic things about them!! And they were on offer 7 for the price of 6! Will take them as an afternoon snack to work before the gym as they are said to give you lots of energy and have healthy fats and protein!! Will do a review when I have tried them!
  • 1 Cypressa Tahini £2.50
Tahini is again something I have never tried, it's a sesame seed paste which is high in protein- I have really wanted to try it for a while though! You can make falafels with tahini, definitely something I want to try! I will also add it to stir frys and even to chicken and veg to liven it up a bit!! You can do loads with it like spread it on wholemeal bread or mix it with honey!
  • 1 Meridian Crunchy Almond Butter 100% Nuts £2.79
  • 1 Meridian Crunchy Hazelnut Butter 100% Nuts £2.79
  • 1 Meridian Natural Peanut Butter Smooth No Salt £5.49
 Ok yes- I went mental on nut butters! But I go through them so fast so I try and stock up on them so I don't run out (I can't live without them!!!) Meridian is by far the best brand to go for- no added sugar, salt or palm oil, just 100% NUTS!!!
  • 1 Mixed Bean Salad essential Waitrose £1.07
I love a mixed bean salad- I use half a can as the bulk of my salads mixed with kale, rocket and spinach. Healthy carbs and protein- you can't go wrong!!
  • 1 Ocado Fairtrade Bananas £1.39
I usually have a banana as a mid-morning snack, I try not to eat too much fruit due to the high sugar content, however if I am at work I usually need a pick me up around 10:30 and a banana does the job! I have also recently discovered banana dipped in to nut butter and I have to say I am now ADDICTED!!
  • 1 Sweet Peppers Waitrose £1.59
I will usually throw peppers into a stir fry with chicken and greens for a yummy lunch to take to work!
  • 1 Twinings Blackcurrant & Vanilla Tea Bags £1.39
  • 1 Twinings Buttermint Sensation £2.49
  • 1 Twinings Camomile & Apple Herbal Tea Bags £1.39
  • 1 Twinings Fresh & Fruity Echinacea & Raspberry Tea Bags £1.39
  • 1 Twinings Soothing Camomile & Honey £1.39
Oops.... I couldn't decide which tea I wanted to try... so I ended up with 5 different ones! I am a recent herbal tea addict... when I get a craving for something sweet or get boredom hunger, I will often just have a cup of fruity tea to combat them! These all sounded so delicious!! A few have been recommended to me so maybe I will do a post of all my favourite teas!
  • 1 Whole Earth 3 Nut Butter £3.19
I have never seen this before- but it sounds divine...a bit pricey though maybe I should have looked at that before purchasing! Cashews, hazelnuts and peanuts all in one yummy jar! Whole earth is another peanut butter brand which contains no added sugar! However, they do add palm oil and salt which is something to be careful, I usually only choose this brand if they don't have meridian available!
  • 1 Wonderful Almonds Roasted & Salted £3.25
Almonds are becoming my ultimate favourite nut, closely followed by pistachios! I always try and keep nuts in the  cupboard as if I am going on a train journey or somewhere where I will be out all day, they are a really easy, healthy snack to nibble on and are full of healthy fats! 
  • 1 Yogi Tea Choco Organic £2.19
Ok I have never heard of this before but it looks amazing and I can't wait to try it! It's another tea....shock! The ingredients are cocoa, vanilla, cinnamon and other scrumptious treats! There is no sugar or artificial ingredients however! I think these look great for a little treat- again, a review will follow! 

Fridge

  • 1 Chicken Breast Fillets essential Waitrose £9.74
I only recently started eating chicken having been a vegetarian for 11 years! I try and eat it about 3 times a week whilst following a vegetarian diet for the remaining days, however I find it to be such an easy way to get my main source of protein for lunches and dinners! I will usually have it with lots of veggies and, if I am training- a carb source such as sweet potato, quinoa or brown rice.
  • 1 Cucumber essential Waitrose £0.80
Part of my salad in the evening- cucumber is filling, full of vitamins to help you detox and digest! I sometimes have it dipped into hummus as well!
  • 1 Cup Mushrooms essential Waitrose £1.00
I love mushrooms I go through them suuuuuper fast! For breakfast with eggs and spinach or in stir frys!
  • 2 Curly Kale Waitrose £2.00
Kale is my wonder veg! I usually grill it and have it in my evening salad, however I really want to try making kale chips this week!
  • 2 Dragonfly Gluten Free Organic Mushroom & Garlic Burger £4.00
  • 1 Dragonfly Gluten Free Organic Tatty £2.00
  • 1 Dragonfly Gluten Free Organic Walnut & Almond Burgers £2.00
As I try not to eat chicken every night, I get my protein on the other days from veggie burgers, these organic ones sounded absolutely delicious! I've never heard of this brand before but am definitely up for giving them a try! Gluten-free too!!
  • 1 Houmous essential Waitrose £1.20
 I usually have houmous as a little treat on top of a salad or snack with some carrots or cucumber. It can be hard to stop eating it though, as it is so addicting!
  • 1 Little Gem Lettuce essential Waitrose £0.90
I don't usually buy lettuce as I find it so dull! However I am trying to bulk out my salads a bit more and therefore went for this little gem lettuce- this is also great if you put a little bit of houmous, cherry tomatoes and feta cheese inside- a little guilt free snack!
  • 2 Low Fat Natural Cottage Cheese 1.5% Fat essential Waitrose £2.30
Cottage cheese is yum in a sweet potato or with veg and chicken for lunch! It's so high in protein! It's also a big feature in my protein pancakes which I make at the weekend as a treat!
  • 1 Natoora Italian Green Courgettes £2.24
I'm trying to up the amount of 'green' in my diet and therefore courgettes are a major contender for a super healthy, super green addition!  
  • 1 Natural Greek Style Yoghurt essential Waitrose £1.20
I have greek yoghurt nearly every morning with honey and cinnamon- it gets me out of bed in the morning because I look forward to it so much!
  • 2 Ocado Baby Chestnut Mushrooms £1.69
Like I say- I'm big on mushrooms! They are so versatile and easy to cook!
  • 1 Ocado Cherry Tomatoes £1.80
 I love cherry tomatoes in either an omlette with spinach and mushrooms or in a yummy salad!
  • 4 Ocado French Goats Cheese £6.40 
  • 1 Ocado Greek Feta £1.60
I'm not sure if I could live without cheese, therefore when choosing my cheeses I try to go for the lowest calories/fat option, compared to hard cheeses- Goats Cheese & feta come up as some of the best cheeses. They are both also high in protein, and are so delicious!! It's worth these extra calories- I try not to have it every day- cheese is an occasional treat which I absolutely love!
  • 1 Taifun Organic Tofu With Basil £2.99
Tofu plays a big part in my diet as I have it in stirfrys on the nights when I don't eat chicken- it's a tasteless textured protein and you can cover it with garlic and herbs and mix it with veggies to get an instant high protein meal! This one from Taifun contains basil which is something I've never tried before but it looks delicious!
  • 1 Watercress Rocket & Spinach Salad Waitrose £1.89
  • 1 Wild Rocket Waitrose £1.99
And my final additions to the salad department! I eat rocket and spinach every day without fail- they are delicious and up my greens straight away!

Freezer

  • 1 Frozen Leaf Spinach essential Waitrose £1.40
I love frozen spinach- it's so easy to chuck into tomato sauces or to a stir fry!
  • 3 Frozen Mixed Grilled Vegetables essential Waitrose £7.47
This is my favourite frozen veg- cherry tomatoes, courgettes, aubergines, peppers and onions! If I'm being lazy and can't be bothered to make a lunch for work the next day, I throw these, some quorn and some brown rice in to a tuppleware!
  • 1 Frozen Sprouts essential Waitrose £1.00
  • 1 Frozen Whole Green Beans Waitrose £1.20
More greens!
  • 1 Quorn Chicken Pieces Frozen £3.00
  • 2 Quorn Swedish Style Balls Frozen £3.78
Quorn is something which I have eaten for years as a vegetarian- it's high in protein and is soooo easy to cook! I take it into work and microwave it, there is no chance of food poisoning unlike chicken, which means it's super quick and easy to reheat! The meatballs are so yummy! Personal fave!
  • 1 Wheyhey Chocolate Protein Ice Cream £6.50
I have never tried this but thought I would as a treat! It's quite pricey and therefore won't be something I buy every week. I will try and do a review on this too!
  • 2 Yutaka Frozen Shelled Edamame £3.50
 I have never seen this super food frozen before- and they were on offer so I thought I would try them! It's the only vegetable to contain all 8 amino acids. I will probably throw them in a salad with kale & rocket



That does seem like an awful lot- I do eat a lot!!!! This has also made me realise I have forgotten to order avocados which is making me want to cry! 

I hope you enjoyed my weekly food shop haul- does yours look similar?

Steph x