Uploaded August 2022 | Updated September 2026, 3 days ago
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
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My Instagram: instagram.com/natacha.oceane
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This is everything I ate in the week! Please don't forget, I'm not working towards fat loss or muscle building at the moment (I recently had phases of each until early this year), so this is me focussing on training-specific goals and enjoying my workouts! Everyone's diet and nutritional requirements are unique, so this is just for simple meal ideas and sharing how much things can vary for me day to day! Love ya 🤍
Recipes at your request!!:
Matcha Pancakes (makes 8 pancakes):
- 2 cups oats (you can use the same amount of plain flour if you prefer!)
- 2 tbsp matcha powder
- 1 large banana
- 2 cups milk (I used almond milk)
- 3 tsp baking powder
- Optional: sugar, salt, vanilla extract, 1tbsp oil ( I didn’t have any of these in mine but you can season to taste!)
Blend all the ingredients together in a mixer until smooth. Heat a lightly greased pan to medium-high heat and pour the batter. Cook for about 2-3 mins each side or until both sides are golden/greeny brown! Serve with anything you like! The grilled bananas are below 😘⬇️
For the bananas: Slice the bananas in half lengthways. Heat a lightly greased/ non-stick griddle pan to high heat. Add the bananas flat-side down and heat until golden brown stripes appear! Enjoy ❤️
Mac’n’cheese (serves 4):
- I followed this recipe (eatlean.com/about/blog/low-fat-macaroni-cheese-bake/) but made a few swaps:
- Instead of using 2 pots of eat lean, I swapped one pot for dairy lea spreadable
- Instead of the bacon medallions, I just chopped 100g ham slices
- I didn’t have eat lean shaker so didn’t use it… but I don’t think it makes much of a difference (:
Flat bread (makes 4):
- 250g plain flour
- 250g greek yoghurt (5% fat)
- Pinch of salt
- Optional: herbs, seeds, olive oil (I didn’t use any of these but they would all work!)
Mix the ingredient together into a bowl and knead for 5 minutes. You can cover the dough and leave it to rest for 2 hours if you wish - I skip this step often and I don’t personally notice a difference! Split the dough into 4 and roll it out so it’s about 3mm thin. Heat a lightly greased pan to high heat and lie the flat bread flat, cook for ~2mins both sides - it should puff a little bit! If there are a few brown spots that’s great too! Repeat for the remaining 3 flat breads and keep them warm in the oven or wrapped in foil until the remainder are cooked! Serve with chicken, tzatziki, tomatoes and cucumber!
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
——————————————————————————————
My Instagram: instagram.com/natacha.oceane
——————————————————————————————
This is everything I ate in the week! Please don't forget, I'm not working towards fat loss or muscle building at the moment (I recently had phases of each until early this year), so this is me focussing on training-specific goals and enjoying my workouts! Everyone's diet and nutritional requirements are unique, so this is just for simple meal ideas and sharing how much things can vary for me day to day! Love ya 🤍
Recipes at your request!!:
Matcha Pancakes (makes 8 pancakes):
- 2 cups oats (you can use the same amount of plain flour if you prefer!)
- 2 tbsp matcha powder
- 1 large banana
- 2 cups milk (I used almond milk)
- 3 tsp baking powder
- Optional: sugar, salt, vanilla extract, 1tbsp oil ( I didn’t have any of these in mine but you can season to taste!)
Blend all the ingredients together in a mixer until smooth. Heat a lightly greased pan to medium-high heat and pour the batter. Cook for about 2-3 mins each side or until both sides are golden/greeny brown! Serve with anything you like! The grilled bananas are below 😘⬇️
For the bananas: Slice the bananas in half lengthways. Heat a lightly greased/ non-stick griddle pan to high heat. Add the bananas flat-side down and heat until golden brown stripes appear! Enjoy ❤️
Mac’n’cheese (serves 4):
- I followed this recipe (eatlean.com/about/blog/low-fat-macaroni-cheese-bake/) but made a few swaps:
- Instead of using 2 pots of eat lean, I swapped one pot for dairy lea spreadable
- Instead of the bacon medallions, I just chopped 100g ham slices
- I didn’t have eat lean shaker so didn’t use it… but I don’t think it makes much of a difference (:
Flat bread (makes 4):
- 250g plain flour
- 250g greek yoghurt (5% fat)
- Pinch of salt
- Optional: herbs, seeds, olive oil (I didn’t use any of these but they would all work!)
Mix the ingredient together into a bowl and knead for 5 minutes. You can cover the dough and leave it to rest for 2 hours if you wish - I skip this step often and I don’t personally notice a difference! Split the dough into 4 and roll it out so it’s about 3mm thin. Heat a lightly greased pan to high heat and lie the flat bread flat, cook for ~2mins both sides - it should puff a little bit! If there are a few brown spots that’s great too! Repeat for the remaining 3 flat breads and keep them warm in the oven or wrapped in foil until the remainder are cooked! Serve with chicken, tzatziki, tomatoes and cucumber!
This is where all the music in this video is from! share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
