PROTEIN-PACKED WINTER FOODS: Stay Energised and Fit
Hey Undercard family!
As the chilly July weather sets in, it’s easy to crave those comforting, heavy meals.. am I right?
DId you know, cold weather can slow down our metabolism, which makes it a heck of alot more tempting to hit snooze on that morning alarm, skip training, stay indoors.. and indulge in those comfort foods.
To help you stay full, satisfied, energised, and on track with your fitness goals, I’ve shared my top four protein-rich, low-calorie foods perfect for winter. Plus, there’s a delicious recipe to try if you stick around until the end.
Chicken Breast: A little "body builder" sure - but 100g chicken breast (no skin) provides 25 grams of protein and only 120 calories. It’s versatile and can be grilled, baked, or sautéed. I love chucking a heap of raw chicken breasts in a slow cooker for 4-6 hours and then shredding them with forks. Easy to throw together in wraps, sandwiches, and on cruskits etc!
Non-fat Greek Yogurt: With 10 grams of protein per 100 grams and just 60 calories, Greek (low fat) yogurt is a creamy and nutritious option. Use it as a base for smoothies, yogurt bowls, or dips. I like to mix in some protein powder and peanut butter with mine, giving it a "cheesecake" style texture and taste - YUM.
Cottage Cheese: Cottage cheese packs a punch with 12 grams of protein per cup 100 grams and only 90 calories. It’s an excellent choice for a snack or a part of a meal. Interesting fact: Cottage cheese is rich in casein protein, which is slowly digested and can keep you fuller for longer. Cottage cheese is packed with It’s also rich in calcium, which is essential for bone health. Pair it with fresh fruit like pineapple or berries, or use it as a savoury snack with sliced cucumber and cherry tomatoes on corn thins / rice cakes, or... give the recipe below a whirl! (trust me - dont knock these until you try them!)
Eggs: Eggs are a complete protein source, meaning they contain all the essential amino acids your body needs. They’re also low in calories and highly versatile. Enjoy eggs boiled, scrambled, or poached. Add them to salads, corn thins, rice makes, make an omelette with plenty of veggies, or prepare a batch of egg muffins for a quick grab-and-go breakfast!
And now, for the high-protein, low-calorie recipe!
Cheese Pancakes-serves 2 (3 pancakes or 6 pikelets each)
YOU WILL NEED
200g Natural Cottage Cheese
2 Eggs
55g Oats
Pinch of salt
Splash of water
100g Sliced banana
WHAT TO DO
Blitz everything in a food processor or blender
Heat a non-stick fry pan to a medium heat
Optional: spray two sprays of olive oil spray to the panto cook each pancake
Add mixture to the pan allowing to cook until bubbles form on top.
Flip and cook for a further2-3 mins.
Top with banana and drizzle with honey
PER SERVE
CALS–284P-20g C-21g F-13g
PER SERVE–topped with banana & honey
CALS–340P-21g C-33g F-13g
At Fika and Undercard, we share a common ethos: holistic fitness is about training and nutrition working together. These foods will help keep you full and energised throughout the cold months, ensuring you stay on track with your fitness & nutrition goals and ultimately, keep that routine humming and make it to the gym even on those chilly darker mornings!
If you’d like any nutritional advice or to join one of my programs, please get in touch with me at zoe@fikanutrition.com. I look forward to seeing you at the gym!
