Lifestyle

Make 3 Healthy Meals in 15 mins!

November 15, 2019

 

MEAL DETAILS

BREAKFAST:

INGREDIENTS

•150gms of Instant Oats

•100ml natural yogurt

•100gms of strawberries

•50gms of raisins

•20gms of sesame seeds

•20gms of flax seeds

•1-2 bananas

•100ml of water

•1 scoop of whey protein (optional)

PROCEDURE: Blend all ingredients in a blender and more water to reduce thickness of smoothie.

LUNCH: INGREDIENTS

•1kg boneless chicken (chopped in strips)

•1pcs onion

•1pcs garlic

•1bunch of dhania/coriander

•20gms/2tbs of soy sauce

•20gms/2tbs of oyster sauce

•20gms/2tbs of sweet chilli sauce

•10gms/1tbs of flax seeds

•10gms/1tbs of sesame seeds

•20ml/2tbs of olive oil

•Salt and pepper to taste

•1 pkt of mixed vegetables (chopped carrots, french beans and broccoli- you can buy ready cut of the shelf in the supermarket)

•1 cup of rice

PROCEDURE:

•Blend onion, garlic, coriander and add soy, oyster, sweet chilli sauce,10ml olive oil, salt and pepper (to taste), marinate chicken strips in mixture and set aside for 20-30mins min.

•Cook 1 cup of rice in a pot set aside

•Stir fry mixed vegetable with soy sauce and oyster sauce for 5-10mins in a pot.

•In a pan add 10ml of olive oil and cook chicken strips for 10mins, stir continuosly.

•NB. Set aside 1/3 of the cooked chicken strips to serve with dinner. DINNER: INGREDIENTS

•1/3 cooked chicken

•50gms of raisins

•100gms of strawberries

•10gms of flax seeds

•1 pkt of lettuce leaves

PROCEDURE:

•In a big bowl mix all the ingredients above and add salt, pepper and 1tsp of olive oil to the salad.

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