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Every Sunday, Angela Martin (photo) spends at least two hours in the kitchen by preparing meals for less than $ 40 a week

Every Sunday, Angela Martin spends at least two hours in the kitchen by preparing meals for less than $ 40 a week.

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And the nutrition coach from Melbourne insists that everyone can eat healthily without adding extra calories or endangering the taste.

She follows an 80/20 rule where 80 percent consists of healthy food and 20 percent can be anything from chocolate and ice cream to hamburgers and pizzas.

Since handing out her meals, Angela said she was able to control her desires and control her hunger without restricting herself to the food she loves.

Speaking with Daily Mail Australia, the 30-year-old has shared her meal preparation secrets for the summer, including her go-to fruits, vegetables, and proteins, which is the perfect salad, and her favorite meals to cook during the warmer months.

Every Sunday, Angela Martin (photo) spends at least two hours in the kitchen by preparing meals for less than $ 40 a week

Every Sunday, Angela Martin (photo) spends at least two hours in the kitchen by preparing meals for less than $ 40 a week

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The nutrition coach from Melbourne said everyone can eat healthily without adding extra calories or endangering the taste

She said you can make a healthier version of pizza with just a few simple swaps

She said you can make a healthier version of pizza with just a few simple swaps

Angela used minced turkey, oregano, chili flakes, bell pepper, red onion, pizza sauce, whole-grain pita bread and Bega cheddar cheese with reduced fat content

Angela used minced turkey, oregano, chili flakes, bell pepper, red onion, pizza sauce, whole-grain pita bread and Bega cheddar cheese with reduced fat content

How to make a healthy pizza: Angela used turkey mince, oregano, chili flakes, pepper, red onion, pizza sauce, whole-grain pita bread and Bega cheddar cheese with reduced fat content

What are her go-to summer ingredients?

fruit: All kinds of berries! They are packed with antioxidants, full of fiber and low in calories. Some of the other seasonal fruits that I love in the summer are mango & # 39; s, oranges, kiwi & # 39; s and watermelon.

Vegetables: Green leaves such as spinach and arugula, mushrooms, cherry tomatoes, zucchini and pumpkin.

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protein: I have been eating a lot more vegetable meals lately and enjoy tofu and legumes as my main source of vegetable proteins. Tuna, chicken and turkey fillet are my top three animal proteins because they are super versatile and economical. You can make a great nutritious or burrito bowl with any of these protein sources.

fats: My healthy fats do not vary much between the hot and cold seasons, I normally consume a lot of peanut butter, avocado, raw nuts and extra virgin olive oil.

& # 39; In warmer months, people are more aware of their food choices and go for lighter meals, which is great, but at the same time, I would recommend that you include food that you love so that you are more likely to enjoy the process and continue to prepare food in the long run & # 39 ;, Angela told Daily Mail Australia.

& # 39; Add some nutritious and substantial salads, some seasonal fruit and some delicious snacks such as chia puddings, parfaits or brownies if you feel like it.

& # 39; Every food is good if it is consumed sparingly, even chocolate. & # 39;

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With the summer approaching, Angela – who documents her lively food @the_healthy_diary_ said you can prepare healthy food without removing anything.

& # 39; When building your meal, half of the plate must be non-starchy vegetables, a quarter of the plate must be a protein source and the remaining quarter a source of whole grains, & # 39; she said.

& # 39; Non-starchy vegetables will be your best friend if you try to eat substantial meals without adding extra calories. To give you an idea, a cup of zucchini is only 17 calories and it is filled with fiber and nutrients that we need for good health.

& # 39; Also add many berries when making sweet meals for breakfast or snacks, as they are low in calories, high in antioxidants and are extremely nutritious. Strawberries also give you a lot of vitamin C.

& # 39; We don't have to compromise on the size or taste of our meals, we just have to be smarter with our food choices and read labels to get an idea of ​​the nutritional value of the products we buy. & # 39 ;

She follows an 80/20 rule where 80 percent consists of healthy food and 20 percent can be anything from chocolate and ice cream to hamburgers and pizzas.
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She follows an 80/20 rule where 80 percent consists of healthy food and 20 percent can be anything from chocolate and ice cream to hamburgers and pizzas.

She follows an 80/20 rule where 80 percent consists of healthy food and 20 percent can be anything from chocolate and ice cream to hamburgers and pizzas.

What her weekly meal preparation looks like: Breakfast: Chocolate and berries & oats, omelettes and pancakes overnight. Morning snack: Apples, strawberries with almond butter. Lunch: come with chickpea gyros. Afternoon snack: Yogurt

What her weekly meal preparation looks like: Breakfast: Chocolate and berries & oats, omelettes and pancakes overnight. Morning snack: Apples, strawberries with almond butter. Lunch: come with chickpea gyros. Afternoon snack: Yogurt

What her weekly meal preparation looks like: Breakfast: Chocolate and berries & oats, omelettes and pancakes overnight. Morning snack: Apples, strawberries with almond butter. Lunch: come with chickpea gyros. Afternoon snack: Yogurt

Burrito bowl: Minced meat, sweet potatoes, corn, cheese lettuce, cucumber and coriander

Burrito bowl: Minced meat, sweet potatoes, corn, cheese lettuce, cucumber and coriander

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Burrito bowl: Minced meat, sweet potatoes, corn, cheese lettuce, cucumber and coriander

How to make the perfect summer salad

Angela said her favorite summer dishes are salads.

& # 39; Salads don't have to be boring, & # 39; she said.

& # 39; This is a good rule of thumb when making a salad:

  • Add a protein source – tuna, chicken, tofu or legumes
  • Add a source of carbohydrates – whole wheat pasta, rice or quinoa
  • Two to three servings of vegetables – a cup of green leaves, carrots, cherry tomatoes, zucchini or cucumber
  • A source of healthy fats such as avocado, olives, feta cheese
  • And salad dressing, that can be just olive oil with lemon juice or balsamic dressing

To make tasty dishes that are not high in calories, Angela said you can do many things to enhance the taste.

& # 39; Use lots of herbs to spice up your meals and, if possible, marinate your protein – whether it's chicken or tofu – the night before so that it absorbs all tastes, & # 39; she said.

& # 39; I also think texture is very important, so adding some sort of crunch to your meals will create a more enjoyable dining experience.

# I would recommend crispy chickpeas, crispy noodles or even crispy vegetables such as cucumber and asparagus.

& # 39; Having fun eating, experimenting and trying new things is very important. Meal preparation is also about trial and error and finding out what you like or dislike in the process. & # 39;

To keep her meal ready for less than two hours, she always puts together simple dishes for lunch for which she does not have to cook.

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& # 39; I would like to add at least one salad to my weekly preparation. Such as a Mediterranean tuna salad that can last five minutes. My second lunch option is perhaps a bit more complicated, but still fairly simple, & she said.

& # 39; For my snacks in the warmer season, I usually include a portion of fruit with peanut butter or Greek yogurt. I also love baking occasionally and the recipes that I go for are simple and quick, such as baking muffins, brownies or oatmeal.

Every Sunday, Angela spends two hours in the kitchen preparing meals for a week

Every Sunday, Angela spends two hours in the kitchen preparing meals for a week

Every Sunday, Angela spends two hours in the kitchen preparing meals for a week

Breakfast: Vanilla and berries & oats at night. Morning snack: apple and almonds, strawberries with protein bars. Lunch: Moroccan salad with chicken and quinoa

Breakfast: Vanilla and berries & oats at night. Morning snack: apple and almonds, strawberries with protein bars. Lunch: Moroccan salad with chicken and quinoa

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Breakfast: Vanilla and berries & oats at night. Morning snack: apple and almonds, strawberries with protein bars. Lunch: Moroccan salad with chicken and quinoa

Lunch options: warm pumpkin and beet salad - including roasted beetroot, onion, feta cheese and walnuts and pumpkin marinated in maple syrup

Lunch options: warm pumpkin and beet salad - including roasted beetroot, onion, feta cheese and walnuts and pumpkin marinated in maple syrup

Lunch options: warm pumpkin and beet salad – including roasted beetroot, onion, feta cheese and walnuts and pumpkin marinated in maple syrup

While she prepares all her breakfast, lunches and snacks once a week, she prefers to cook her dinner every night.

& # 39; I don't normally prepare for dinner, because I prefer to cook it fresh every night, & # 39; she said.

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Depending on the seasonal products she cooks with, Angela said her meals can cost between $ 3 and $ 7.

& # 39; For example, a legume vegetable meal is around $ 3. If you make a tuna salad, it will be around $ 4 to $ 5 and a chicken or beef based meal will be around $ 5 to $ 7, & # 39, she said.

& # 39; You can absolutely make your meal plan based on your budget. Healthy food should not be expensive and there are a huge number of options on the market for every budget, including frozen, odd and seasonal fruits and vegetables. & # 39;

Morning snack: Berry mix with chocolate chips. Two lunch options: vegetarian lentil lettuce cups with quinoa and Moroccan chicken salad with couscous. Afternoon snack: Apples and yogurt and homemade choc crunch

Morning snack: Berry mix with chocolate chips. Two lunch options: vegetarian lentil lettuce cups with quinoa and Moroccan chicken salad with couscous. Afternoon snack: Apples and yogurt and homemade choc crunch

Morning snack: Berry mix with chocolate chips. Two lunch options: vegetarian lentil lettuce cups with quinoa and Moroccan chicken salad with couscous. Afternoon snack: Apples and yogurt and homemade choc crunch

While she prepares all her breakfast, lunches and snacks once a week, she prefers to cook her dinner every night

While she prepares all her breakfast, lunches and snacks once a week, she prefers to cook her dinner every night

While she prepares all her breakfast, lunches and snacks once a week, she prefers to cook her dinner every night

She also has a meal preparation bag to store all her daily meals for work

She also has a meal preparation bag to store all her daily meals for work

She also has a meal preparation bag to store all her daily meals for work

For anyone who likes to prepare meals, Angela said: “I learned that being organized is the key if you want to start or maintain a healthy lifestyle.

& # 39; Preparing meals helps you stay on course and prevent you from overeating. It also saves you a lot of time and money, & she said.

& # 39; It doesn't mean that you have to eat the same thing every day and it has to be tailored to your lifestyle.

& # 39; Some people may want to prepare all week because they work full-time, others may want to prepare for only two to three days, so it should really fit into each person's lifestyle.

& # 39; Preparing a meal does not have to be boring. You can add some nice food here and there and make sure that everything you prepare for the week is exciting and tasty. & # 39;

Angela & # 39; s healthy oatmeal bin

Portions: 6 snacks or 3 breakfasts

Ingredients:

  • 1 cup (90 g) oatmeal
  • 1 cup unsweetened almond milk
  • 1 egg
  • 20 g vanilla protein (optional). You can use 1 tablespoon almond or coconut flour and a sweeter of your choice as a replacement
  • 100 g Greek yogurt
  • 1 teaspoon baking powder
  • Cinnamon as desired
  • Handful of blueberries (50 g)

METHOD:

1. Preheat the oven to 180c

2. Mix all ingredients in a bowl, except the blueberries.

3. Fold the blueberries in this mix

4. Pour the mixture into a lined baking sheet and bake 35m.

TIP: Serve with a dollop of Greek yogurt and a dash of maple syrup

NOTE: I like my a little hearty as a snack so I bake it for 35 minutes. If you use it for breakfast, 25 to 30 minutes in the oven is enough

Nutritional Information per portion: Calories 103, carbohydrates 12.5 g, protein 3 g and fats 7.5 g

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