Uploaded September 2018 | Updated September 2026, 9 hours ago
My favourite meals for staying on track easily, just cause they're so adaptable and taste so good!
FAT LOSS TRAINING & NUTRITION GUIDE (10 week programme, approved by GB Olympic Team expert): natachaoceane.com
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Instagram: instagram.com/natacha.oceane/?hl=en
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Recipes:
French toast:
Serves 1:
Version 1:
- 3 egg whites (for a vegan alternative mix 3 tbsp ground flax or chia with 9 tbsp water and let thicken)
- 1 tsp cinnamon
- 1 tbsp sukrin (optional if going sweet)
- Pinch of salt
- 3 slices bread
- Little oil for cooking
- Any toppings of your choice
Version 2:
- 3 eggs
- 1 tsp cinnamon
- 1 tbsp sugar (optional if going sweet)
- Pinch of salt
- 3 slices bread
- Little oil for cooking
- Any toppings of your choice
Whisk egg, cinnamon, sugar, salt together. Heat an lightly oiled pan to medium heat. Dip the bread into the egg mix on both sides and place on the pan for ~2mins or until golden brown on both sides. Serve with whatever you want (:
Macros are completely dependent on the bread you choose but will be in the ball park without toppings:
Version 1: kCals; 400-450kcal, Carbs; 40-50g, Protein; 30-40g, Fat; 4-6g
Version 1: kCals; 480-550kcal, Carbs; 50–60g, Protein; 25-35g, Fat; 12-17g
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Chickpea salad (again, the recipe is super adjustable so swap any veg or toppings you have or don’t have in!
Serves 1:
- 1 can (400g) cooked chickpeas
- 1 pepper - chopped
- 1 handful cherry tomatoes - halved
- Handful of asparagus
- Juice of 1/2 lemon
- 1 can tuna (if vegan use tofu/tempeh/ seitan)
- Any spices you want I used paprika (:
- 1 handful of watercress
- Olive oil (I used 1tbsp but feel free to use it how you like)
Heat a lightly oiled pan to med-high and cook the asparagus for 5-10mins until it starts to take on a darker colour. In the meantime, mix all the ingredients together with your spices in a mixing bowl and serve with the protein source and top with asparagus (:
Macros are based on the version I made with tuna and 1tbsp olive oil:
kCals; 580-620kcal, Carbs; 45-55g, Protein; 40-50g, Fat; 15-22g
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Cacciatore (the base is the same and then you choose your protein source):
Serves 3-4:
- 2 cans chopped tomatoes
- 1.5 tbsp tomato puree
- 60g sun-dried tomatoes, chopped
- 1 tbsp capers
- 3 tbsp black olives, halved
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 1 vegetable stock cube, crumbled
- 8 chicken thighs (or equivalent eg. Chicken breasts, Quorn fillets, tempeh, seitan)
- 10-20 cherry tomatoes, halved
Heat the oven to 180C. Mix all the ingredients together apart from the cherry tomatoes and place in the oven for 40-45mins or until chicken is nearly cooked and sauce is thickened. Then add the cherry tomatoes and cook for another 10-15mins.
Macros are based for 1 portion without couscous:
Version with skinless thighs: kCals; 400-430kcal, Carbs; 25-35g, Protein; 35-45g, Fat; 10-12g
Version with quorn: kCals; 350-400kcal, Carbs; 35-40g, Protein; 30-35g, Fat; 5-10g
My favourite meals for staying on track easily, just cause they're so adaptable and taste so good!
FAT LOSS TRAINING & NUTRITION GUIDE (10 week programme, approved by GB Olympic Team expert): natachaoceane.com
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
Recipes:
French toast:
Serves 1:
Version 1:
- 3 egg whites (for a vegan alternative mix 3 tbsp ground flax or chia with 9 tbsp water and let thicken)
- 1 tsp cinnamon
- 1 tbsp sukrin (optional if going sweet)
- Pinch of salt
- 3 slices bread
- Little oil for cooking
- Any toppings of your choice
Version 2:
- 3 eggs
- 1 tsp cinnamon
- 1 tbsp sugar (optional if going sweet)
- Pinch of salt
- 3 slices bread
- Little oil for cooking
- Any toppings of your choice
Whisk egg, cinnamon, sugar, salt together. Heat an lightly oiled pan to medium heat. Dip the bread into the egg mix on both sides and place on the pan for ~2mins or until golden brown on both sides. Serve with whatever you want (:
Macros are completely dependent on the bread you choose but will be in the ball park without toppings:
Version 1: kCals; 400-450kcal, Carbs; 40-50g, Protein; 30-40g, Fat; 4-6g
Version 1: kCals; 480-550kcal, Carbs; 50–60g, Protein; 25-35g, Fat; 12-17g
_________________
Chickpea salad (again, the recipe is super adjustable so swap any veg or toppings you have or don’t have in!
Serves 1:
- 1 can (400g) cooked chickpeas
- 1 pepper - chopped
- 1 handful cherry tomatoes - halved
- Handful of asparagus
- Juice of 1/2 lemon
- 1 can tuna (if vegan use tofu/tempeh/ seitan)
- Any spices you want I used paprika (:
- 1 handful of watercress
- Olive oil (I used 1tbsp but feel free to use it how you like)
Heat a lightly oiled pan to med-high and cook the asparagus for 5-10mins until it starts to take on a darker colour. In the meantime, mix all the ingredients together with your spices in a mixing bowl and serve with the protein source and top with asparagus (:
Macros are based on the version I made with tuna and 1tbsp olive oil:
kCals; 580-620kcal, Carbs; 45-55g, Protein; 40-50g, Fat; 15-22g
_________________
Cacciatore (the base is the same and then you choose your protein source):
Serves 3-4:
- 2 cans chopped tomatoes
- 1.5 tbsp tomato puree
- 60g sun-dried tomatoes, chopped
- 1 tbsp capers
- 3 tbsp black olives, halved
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 1 vegetable stock cube, crumbled
- 8 chicken thighs (or equivalent eg. Chicken breasts, Quorn fillets, tempeh, seitan)
- 10-20 cherry tomatoes, halved
Heat the oven to 180C. Mix all the ingredients together apart from the cherry tomatoes and place in the oven for 40-45mins or until chicken is nearly cooked and sauce is thickened. Then add the cherry tomatoes and cook for another 10-15mins.
Macros are based for 1 portion without couscous:
Version with skinless thighs: kCals; 400-430kcal, Carbs; 25-35g, Protein; 35-45g, Fat; 10-12g
Version with quorn: kCals; 350-400kcal, Carbs; 35-40g, Protein; 30-35g, Fat; 5-10g
