If you follow me on Instagram you already know that I have done the fitness and healthy-eating program organized by SELF Magazine and Tone It Up.
Tone It Up is a fitness community founded by two trainers Karena and Katrina. This 28 days challenge gave me a workout calendar (exercises are very well explained) and a meal plan too. For the second week of #SelfTIU I decided to try their breakfasts' recipes everyday. It was a great experience which made me discover new possibilities to start the day.
This is how my week of breakfasts with SELF magazine and TIU looked like :
Here are the recipes from Sunday to Friday (Saturday is the same recipe as Tuesday). I particularly recommend the Quinoa Bowl which I really loved. It's really smooth and warm, first time cooking quinoa as something sweet. The Coconut Coffee Shake was also a nice recipe which gave me a tropical feeling for breakfast, not bad!
SUNDAY - MORNING QUINOA SERVES 2
In a medium saucepan over medium-low heat, simmer 1/2 cup cooked quinoa; 1 tbsp slivered almonds; 1 tbsp raisins; 1/2 banana, mashed; 1/2 tsp cinnamon; and 1 cup unsweetened almond milk. Cook, stirring, 15 minutes.
Nutrition info 139 calories per serving, 6 g fat (0 g saturated), 25 g carbs, 4 g fiber, 5 g protein.
MONDAY - PROTEIN PANCAKE SERVES 1
In a bowl, whisk together 1/2 banana, mashed; 1 scoop protein powder; 1/4 cup egg whites; 1 tbsp almond milk; and 1 tsp cinnamon. Heat a small nonstick skillet coated with coconut-oil cooking spray over medium heat. Pour batter into skillet and cook until bubbles appear at surface. Flip and cook 1 to 2 minutes more. Top with 2 sliced strawberries.
Nutrition info 200 calories per serving, 2 g fat (0 g saturated), 23 g carbs, 8 g fiber, 23 g protein.
TUESDAY - BREAKFAST SCRAMBLE SERVES 1
In a bowl, whisk together 3 egg whites, 1 egg, 1/4 cup chopped spinach, 1 tbsp crumbled feta and 1 tbsp chopped dill. In a nonstick skillet over medium heat, cook 2 minutes. Scramble and cook 2 minutes more. Season with salt and pepper to taste. Serve with 1/2 grapefruit.
Nutrition info 187 calories per serving, 7 g fat (3 g saturated), 12 g carbs, 2 g fiber, 20 g protein.
WEDNESDAY - COCONUT COFFEE SHAKE SERVES 1
In a blender, combine 1/2 cup almond milk; 1 cup strong coffee or espresso, chilled; 1 small frozen banana, sliced; 1 scoop plant-based protein powder; 1 tbsp coconut shavings; 1 tsp cinnamon; 3 dates; 2 to 3 ice cubes; and a pinch of sea salt. Puree until smooth.
Nutrition info 468 calories per serving, 5 g fat (2 g saturated), 95 g carbs, 15 g fiber, 19 g protein.
THURSDAY - CHIA BERRY PUDDING SERVES 1
In a blender, puree 1/4 cup strawberries or raspberries (fresh or frozen), 1/2 cup coconut water, 1 1/2 tbsp honey and 1/8 tsp salt until smooth. In a bowl, combine 3 tbsp white chia seeds, 2 tbsp almond or coconut milk, 1 tbsp unsweetened shredded coconut, 1 tsp cinnamon, 1/2 tsp allspice and 1/2 tsp sea salt. Top with berry puree and chill 30 minutes.
Nutrition info 384 calories per serving, 17 g fat (4 g saturated), 56 g carbs, 19 g fiber, 9 g protein.
FRIDAY - PARFAIT SERVES 1
In a bowl, stir together 1/2 cup Greek yogurt, 1/4 cup organic granola, 1 tbsp raisins and 1 tbsp slivered almonds.
Nutrition info 284 calories, 12 g fat (4 g saturated), 34 g carbs, 3 g fiber, 15 g protein.
Find the recipes for all meals here.