The other day I shared my popular 30 Days To A Flatter Tummy Challenge (you can grab your copy below) and had such a rush of comments and messages for the fat-burning recipes. So, I have provided my meal suggestions with full recipes in this post. Try these with the 30 day fitness challenge and watch your fitness increase, and waistline decrease!
5 Day Fat Burning Menu Recipes
In your challenge ebook, I provided a 5 day menu of delicious fat burning suggestions. These are foods that naturally support the body in the metabolisation and distribution of body fat. Adding these wholefood to your diet while working on your fitness is great way to accelerate your results and nourish your body at the same time. Here's the key recipes you can try while you do the 30 day fitness challenge.
Romaine Egg & Fig Salad Recipe
This salad is a delicious blend of leafy greens, high-fibre figs and protein-based eggs. Its super easy to make and a recipe you can use as a base by swapping out the figs for other high-fibre fruits such as apple, pear, berries and mango.
WHAT YOU'LL NEED:
1 cup of dark, leafy Romaine lettuce. organic is best
1-2 hard boiled eggs or vegan substitute
handful of fresh, ripe figs
2 tbsp extra virgin olive or flax oil
1 tbsp balsamic vinegar
Tear the rinsed romaine lettuce into rough pieces, place in a serving bowl. Chop the boiled eggs into large wedges and add to salad. Chop the fig into small chunks, skin and all, add to the salad bowl. In a small bowl, whisk the oil and vinegar; drizzle over top and serve.
THE FAT BURN: This salad is a light blend of flavours suitable for most diets. If you are plantbased, swap the eggs in the recipe for lightly season tofu. Figs are loaded with dietary fibre making them a good choice for weight loss. The little seeds that make up the fibrous flesh first help to soak up fats in your digestive system, and then act like a bottle brush gently scrubbing your intestines as they pass through to the bowel. Eggs are a high-protein food, and can naturally help you burn more calories to support weight loss. A high-protein diet boosts metabolism as extra energy is needed to help metabolise the protein found in specific foods. Combined with low carb, high-fibre lettuce, this high protein recipe makes a good fat burning meal choice.
5 Free Wholefood Recipes
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Salmon & Steamed Broccoli Recipe
THE FAT BURN: This lunch or dinner is such a tasty meal. Salmon is one of the best sources of the long-chain omega-3 fatty acids, and is rich in high-quality protein. Your metabolic rate naturally increases after eating protein-rich foods, such as salmon. Pairing it nutrient-rich broccoli is doubles your fat burn efforts as the mini green 'trees "contain calcium, a nutrient that has been shown to increase fat loss, especially in the abdominal area.
WHAT YOU'LL NEED:
1 tbsp olive or coconut oil
1 clove garlic or 1-2 tsp of crushed
1 salmon fillet, skin on or off
2 cups fresh broccoli
1 lemon, cut in half
2 tbsp soy sauce (optional)
sat & pepper to taste
In skillet, heat the oil and garlic over medium heat; cook until fragrant. Sprinkle salmon fillets with salt and pepper on both sides. Place fillets, skin-side up, in the skillet; cook for 4 minutes. Flip salmon skin-side down and spread shallot and garlic over top. Add broccoli around the fillets, stirring to coat in oil. Optional, drizzle soy sauce in if you like a bit of flavour. Otherwise, squeeze lemon halves over salmon and broccoli and enjoy! NOTE: This also cooks great in the BBQ.
Cheesy Egg Muffins Recipe
THE FAT BURN: Naturally high-protein foods, such as eggs, can help you burn more calories to support weight loss by naturally boosting your metabolism.
Egg muffins (for those not plantbased) make an excellent breakfast or handy high-protein snack. You can flavour egg muffins with an unlimited variety of ingredients to suit just about everyone's likening. I make them in silicone cupcake or muffin cups, and what I love is being able to flavour each individual cup, rather than a batch of one flavour or seasoning. You've simply got to try this (if you haven't already).
WHAT YOU'LL NEED:
4 whole eggs
4 egg whites
1 tbsp extra virgin olive oil
1/2 cup red capsicums, finely chopped
1/2 cup green capsicums, finely chopped
1/2 cup onion or shallots
2 cups fresh spinach, shredded
2 cloves garlic minced
OPTIONAL: a small handful of crumbled feta or grated cheddar for topping.
Preheat the oven to 180. Add the eggs to bowl and whisk. Sautee the oil, garlic, and vegetables to combine and soften, let cool slightly. Then add to the whisked eggs. Stir to combine. Pour the egg mixture evenly into the muffin pan. If you like cheese, you can add feta or sprinkling of cheddar.
Bake for about 10-15 minutes, or until the tops become firm to the touch and spongey.
5 Free Wholefood Recipes
Grab my FREE wholefood recipe sampler, a collection of deliciously good breakfast, lunch and dinner recipe to try out for this coming week. Eat, nourish and glow from the inside out with Nutritionist-approved recipes. Grab your copy now, instant download!
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Keto Protein Pancakes & Blueberry Compote
Keto is a crazy mad diet fad taking over Pinterest and just about everywhere these days, and I get asked a lot about it and whether its worth the hype. There is no doubt it can be highly effective for those in need of rapid weight loss for things like urgent surgery or reducing major health risks, but the Keto diet can also trigger health problems such as low blood pressure, the production of kidney stones, an increased risk of heart disease, and is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder. Strict diets like keto are also the trigger point for things like disordered eating which is usually what I am treating in my clinic.
However, in an otherwise healthy person, a few keto recipes in your weekly menu can go a long way in helping you melt away those holiday kilos or slim down for summer. So, here is my healthy version of keto pancakes with my signature blueberry compote.
WHAT YOU'LL NEED
2 ripe bananas
4 large eggs
1/2 tsp baking soda
1 tsp cinnamon, ground
1-2 scoops protein powder (I use vegan Aussie Bodies, Nourish)
In the blender, add all the ingredients and blend until thick and combined. Heat a large non-stick pan and pour in the batter to form medium sized pancakes. Cook on both sides until golden. Serve 1 pancake with two spoonful's of the blueberry compote.
Blueberry Compote Drizzle Sauce
This deliciousness makes a super health dessert topping and is made with low-carb berries and sweetened with stevia. Compote makes a delicious drizzle over any dessert, yoghurt, ice cream, or of course, pancakes.
WHAT YOU'LL NEED
2 cup of fresh or frozen blueberries, organic is best
2 cups of water
2-4 drop if stevia, liquid form
2 tsp cinnamon, ground
1 tbsp of lemon zest
In a medium sized pan, bring the water to a boil. Toss in the blueberries, cinnamon and lemon zest and let it cook down until the natural pectin in the blueberries begins to thicken the mix. You will need to keep stirring the pot to avoid burning the bottom. Once the blueberries have thickened, add in the stevia and stir in well. Let the mixture cool and drizzle over your pancakes. Can be stored in an air-tight mason jar for 3-4 days.
Snack - Protein Bliss Ball Recipe
Protein balls are a top favourite in the Eat Nourish Glow kitchen and provide a super healthy and quick snack for those rushed day when you just need a little something to get you through until lunch or dinner. Protein balls can be a super healthy snack or treat when eaten with a balanced diet, but should be treated as a single serving. One strawberry-sized ball is a serving and usually contains enough protein to help bridge long gaps between meals or while on the run.
WHAT YOU'LL NEED
2 tbsp raw cacao powder
1/4 cup chocolate protein powder ( I use vegan)
1/4 cup coconut flour
2 drops stevia, liquid form
2 tbsp Greek yoghurt or cream cheese (can use vegan yoghurt as well)
Add all the ingredients to a food processor and blitz on high until well combined. It will make a stiff dough. If the dough seems too sticky, add more coconut flour or protein powder. Roll dough into small balls.
THE FAT BURN: The benefit is in the ingredients. It depends what you add to the recipe that ultimately determines the nutrition content. Protein balls based on healthy fats such as peanut or almond butter or protein powders will help you stay fuller for longer and stimulate the release of peptides YY and CCK, two hormones that work to reduce appetite. If you start adding in dates, which most energy balls are based on, the effect is lessened.
5 Free Wholefood Recipes
Grab my FREE wholefood recipe sampler, a collection of deliciously good breakfast, lunch and dinner recipe to try out for this coming week. Eat, nourish and glow from the inside out with Nutritionist-approved recipes. Grab your copy now, instant download!
You Might Like:
Chia Berry Protein Smoothie Recipe
Smoothies are an excellent way to replenish your body after a workout with essential nutrients such a protein. Being in liquid form, smoothie are usually digested quickly and can help replace nutrients lost from strenuous exercise or weight training.
WHAT YOU'LL NEED:
250ml plantbased milk
1 cup of mixed berries, frozen
2 tbsp chia seeds
1-2 scoops vanila-flavoured protein powder
1/2 banana, frozen is best
In a Nutri-Bullet, blend all the ingredients until smooth and thick. Spoon into a bowl and top with a few berries.
THE FAT BURN: Nothing beats a protein smoothie for a quick and filling meal. In this recipe, I've added chia seeds, which are high in dietary fibre as well a source of omega-3s and protein. Chia seeds are tiny seed-like grains which swell up once they soaked in any liquid. The high fibre content in these seeds provides support for the body functioning and regulating fat.
Mexican Egg Muffins Recipe
This egg muffin recipe is very similar to the cheesy egg muffin recipe, but has a zesty Mexican twist. Another example of how versatile this recipe is, you can literally mix up the flavours any which way. For some ideas, try this recipe with spinach and feta; mushrooms, beef mince and caramelised onions; broccoli and cheddar cheese; sun-dried tomato, feta and spinach.
WHAT YOU'LL NEED:
4 whole eggs
4 egg whites
1 tbsp extra virgin olive oil
1/4 cup red capsicums, finely chopped
1/4 cup Roma tomatoes, finely chopped
1/4 cup Mexican cheese blend or alternative
1/2 an avocado, diced small
1 tsp jalapeño, finely chopped or 1/2 tsp chili flakes
3 tbsp salsa, medium heat
2 tsp crushed garlic, minced
Preheat the oven to 180c. Add the eggs to bowl and whisk. Add the capsicums, tomatoes, jalapeños, garlic, and cheese to the whisked eggs. Stir to combine. Pour the egg mixture evenly into the muffin pan. Bake for about 10-15 minutes, or until the tops become firm to the touch and spongey. Serve with a small blob of salsa and avocado on top.
Low Carb Turkey Wrap Recipe
Pairing low-carb ingredients with high protein foods is a simple way to boost your metabolism and burn more fat, especially in conjunction with a fitness program. When you work out, you body needs protein, a nutrient we can only get from our food, to repair, build muscle and recover.
WHAT YOU'LL NEED:
500g turkey mince (or plantabsed substitute)
1 yellow onion, finely chopped
1 zucchini, skin on, finely grated
1 carrot, finely shredded
1-2 tsp of your favourite seasoning
1 tbsp olive oil
1 bag of butter lettuce or iceberg
In a hot skillet, add all the ingredients and sauté in the oil until the onions and mince are golden brown. Scoop a large spoonful into the butter lettuce cup, or alternatively, add a few spoonful's to a larger iceberg lettuce leaf, and roll. You can drizzle with your favourite dressing but just watch out for the sugar content in BBQ sauce, aioli, and dressings. Grated cheese is a tasty topping as well.
Garlic Mince Lettuce Cups
Shhh...these low carb, high-fibre lettuce wrap recipes are my absolute favourite at my house for breakfast, lunch or dinner. I just use whatever I have on hand and create something super quick and easy. Its so easy to scramble some eggs and add a slice of avocado or stuff hem with leftover taco mix. I have adapted a recipe I found from Erin Lives Whole, you can view her delicious version here.
WHAT YOU'LL NEED:
500g organic chicken mince (or plantbased substitute)
2 tbsp garlic, crushed or fresh
2 tbsp soy sauce ( I like using Tamari)
1/2 tsp cayenne chilli (omit if you don't like spice)
1 packet or head of iceberg or Romaine lettuce
1/4 cup fresh green shallots
In a hot skillet, sauté the oil, cayenne, garlic, chicken and salt. As the meat browns, add the soy sauce and cook until golden brown. Rinse the lettuce and arrange large leaves facing upwards to form a shallow cup. Spoon in the cooked chicken mince and sprinkle shallots over the top.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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