Category: Recipes

Eggs are an affordable good-quality source of protein that doesn’t only have to be reserved for brunch or baking. One large free-range egg costs about R4, making it an affordable source of protein compared to meat. In addition, eggs have less saturated fat which means that they are low in cholesterol. It’s a good idea to add an egg to your salad as it helps your body absorb vitamin E from raw, mixed vegetables.

Next time you’re at a loss for what to make for dinner, try these three eggcellent dishes.

Asian Fried Rice

This is a great recipe to make when you have leftover rice. It uses kimchi, which is a spicy Korean fermented cabbage pickle which is a world superfood that is excellent for your gut health! It adds a bang of flavour, but you can totally leave it out if you like.

Serves 2

What You Need:

• 1 small onion, chopped
• Olive oil or canola oil
• 1⁄2 cup roughly chopped kimchi, with juice (optional)
• 1 Tbsp sesame seeds
• 2 cups cooked rice
• 1⁄2 cup shelled, steamed edamame
• 2-3 tsp soy sauce or tamari
• 2 tsp sesame oil
  • 2 eggs

For the garnish

• Sliced nori / dried seaweed (optional)
• Coriander leaves
• Chopped green chilli or chilli flakes (optional)

Method:

1. Sauté the onion in some oil over medium-high heat. After a few minutes, when the onions are starting to colour, add the kimchi (and juice).
2. In a separate pan, dry toast the sesame seeds over medium-high heat until fragrant and golden. Once cooked, remove the seeds and set them aside.
3. After the kimchi and onions have cooked for about five minutes, turn the heat down slightly and add the rice and edamame to the pan. Add the soy sauce and sesame oil and stir through to combine.
4. Meanwhile, heat a little oil in the sesame-seed pan over medium-high heat and fry the eggs (sunny-side up). Once they’re cooked to your liking, remove from the heat.
5. The rice will have browned slightly by now. Remove from the heat and divide between two bowls. Garnish each bowl with an egg, nori slices, sesame seeds, coriander and chilli.

Mexican Baked Eggs

This Mexican-style bean recipe alone is a winner for a vegan dinner! Try it in a wrap, stuffed in a pepper or added to a warm Buddha bowl. Here we give it a little twist by adding some eggs into the bean mix to cook and serve as extra protein. Serve this Mexican goodness in bowls with some tacos or nacho chips for extra crunch. Friday night sorted!

Serves 4

What You Need:

• Olive oil
• 1⁄2 tsp smoky paprika
• 1⁄2 tsp cumin
• 2 jalapeños, sliced
• 1 clove garlic, finely chopped
• 1 tin chopped tomatoes
• 1 cup fresh cherry tomatoes, halved or quartered
• 1 tin black beans or red kidney beans
• 4 eggs

To serve:

• 1 avocado, sliced
• 1 red chilli, sliced, or chilli flakes, to taste
• Fresh rocket leaves (or coriander)
• 8 corn tacos (optional)

Method:

1. Preheat the oven to 180 ̊C.
2. Heat the olive oil in a large oven-proof skillet over medium-high heat.
3. Once the oil is hot, sauté the spices, jalapeño slices and garlic until fragrant. Add the tinned tomatoes, cherry tomatoes and beans and stir everything together. Allow to cook for 10 to 15 minutes.
4. Turn the stovetop off. Make four wells in the mixture and crack an egg into each well. Place the skillet into the oven and cook until the eggs are set (and cooked to your liking) for about 10 minutes.
5. Remove the skillet from the oven and serve with avocado, chilli, herbs and the tacos prepared according to package instructions.

Green “Shakshuka” with Salmon

Instead of the red tomato mixture that normally comes with a shakshuka, this dish uses green vegetables to form the “base” of the pan. You can swop the asparagus for sliced courgettes (baby marrows), depending on what’s in season. Broccoli florets will also work beautifully here. To keep this dish vegetarian, you can let go of the salmon.

Serves 2

What You Need:

• 2 leeks, chopped
• 1 clove garlic, very finely chopped
• Chilli flakes (optional)
• Extra-virgin olive oil
• 1 bunch asparagus, chopped
• 1 cup baby peas, defrosted
• 2 handfuls baby spinach
• 4 eggs
• Salt and pepper
• 50g smoked trout, torn into pieces (optional)
• Lemon juice

1. Sauté the leeks and garlic in olive oil in a large heavy-based pan (add chilli flakes, if using).
2. Add the asparagus and sauté for one minute. Add the peas and sauté for another minute. Stir in the baby spinach until just wilted.
3. Make four wells in the vegetable mixture. Crack an egg into each well. Season, then place the lid on the pan and cook for a couple more minutes, until the eggs are cooked through.
4. Serve immediately with some pieces of trout (optional) and a squeeze of lemon juice.

To learn more about how much protein you should eat in a day, click here.

Not quite a salad and not a plate of veggies, Buddha Bowls are soaring in popularity because of their versatility, clever use of veggies or leftovers and their easy way to include a whole lot of nutrients onto one plate.

A Buddha Bowl is essentially a simple, one-bowl meal, typically vegetarian or vegan. It usually includes an array of colourful veggies, rice, legumes and plant proteins. (Click here for more info on different protein sources and how much you should serve.) Often they are served cold, but some versions are served with a warm base too – or a mix of both!

The most important thing to remember when building any Buddha Bowl is to have a balance of protein, healthy fats, carbohydrates (your macronutrients) and a mix of other nutrients – think about eating the rainbow to get all those good vitamins and minerals.

Another important factor is texture. You want some creamy, some crunchy, some crispy, something light, some “meaty” for the palate. Different colours and shapes make for prettiness and, let’s be honest, we do eat with our eyes! And to tie it all together, some kind of dip is essential!

Building A Buddha Bowl

Here’s an easy way to make the prettiest and tastiest bowls. Choose one or two items from each category and place them together into a bowl in separate little piles.

Your centre dip:

• Guacamole 
(Find our spicy guacamole recipe here)
• Hummus
• Mashed bean dip 
(Try our ambassador, Amy Hoppy’s Avo and Cannellini Bean Dip)

Your heart:

• Brown/black rice
• Lentils
• Beans
• Grilled mealies
• Falafel balls

Your fresh fillers:

• Carrot ribbons
• Cucumber
• Tomatoes
• Shredded cabbage
• Shredded lettuce
• Sliced peppers

Your warm fillers:

• Roasted vegetables such as butternut, sweet potato or pumpkin
• Grilled mushrooms
• Sautéed greens like broccoli, spinach, kale

Your crunch:

• Toasted nuts
• Toasted seeds
• Roasted crispy chickpeas
• Roasted crispy lentils
• Fruit that “pops” like pomegranate
• Nachos, rice or seed crackers

Your flavour bang:

• Jalapeños, chillies
• Fresh herbs like basil, coriander, parsley
• Fermented foods like kimchi or sauerkraut
• Spring onions, red onion, shallots

If you would like to try a Mexican-style Buddha Bowl to start, then your centre will be guacamole; your heart will be black or red kidney beans and grilled mealies; your fresh fillers can be tomatoes and purple cabbage; your warm filler can be mushrooms; your crunch will be nachos; and your flavour bang will be coriander, red onion and Jalapeños. Enjoy!

Make your own and show us your finished Buddha Bowl by tagging @medshieldsa on Instagram and including #MedshieldMovement.

For more recipes, visit our resource hub here!

As temperatures drop, we’re craving warm, comfort food and soups are a great way to make sure you get in your 5 portions of veg for the day. Plus a soup is easy to make in advance and can be frozen then defrosted for the week ahead.

Try these three easy soup recipes which roast the vegetables and then blend them with stock for an extra yummy taste with a smooth texture.

Spicy Butternut Soup

What You Need:

• 500g butternut, cubed
• 1 brown onion, quartered
• Olive oil
• Pinch of paprika, salt, pepper, cinnamon, chilli flakes and garlic powder
• 500ml vegetable stock
• 160ml coconut milk/cream
• Fresh coriander to garnish (optional)

Method:

1. Preheat the oven to 200°C.
2. In a large roasting tray, place the vegetables, drizzle with olive oil and toss with the spices.
3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
4. Remove from the oven, place in a pot with the hot stock and blend with a handheld stick blender. Stir in the coconut cream and save a little to garnish the soup afterwards.

Vegan Tomato Soup

What You Need:

• 500g large tomatoes, quartered
• 1 brown onion, quartered
• 4 whole garlic cloves, skin-on
• Olive oil
• Pinch salt
• Freshly ground black pepper
• 500ml vegetable stock
• 160ml coconut milk/cream
• Fresh basil to garnish (optional)

Method:

1. Preheat the oven to 200°C.
2. In a large roasting tray, place the tomatoes, onion and garlic, then drizzle with olive oil and toss with salt and pepper.
3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
4. Remove from the oven, place tomatoes and onion in a pot with the hot stock and blend with a handheld stick blender. (Option to squeeze out the cooked garlic and include it in the blend, otherwise, discard.)
5. Stir in the coconut cream and save a little to garnish the soup afterwards.

Mixed Roast Veg Soup

What You Need:

• 1 large sweet potato, cubed
• 1 brown onion, quartered
• 1 red pepper, chopped
• 1 yellow pepper, chopped
• 2 large carrots, chopped
• 4 whole garlic cloves, skin-on
• Olive oil
• Pinch salt
• Freshly ground black pepper
• Pinch cumin seeds
• Pinch paprika
• 1L vegetable stock
• Fresh basil to garnish (optional)
• Freshly grated Parmesan to garnish (optional)

Method:

1. Preheat the oven to 200°C.
2. In a large roasting tray, place all the vegetables, then drizzle with olive oil and toss with the spices.
3. Roast for 30 minutes or until the vegetables are cooked through and just starting to caramelise.
4. Remove from the oven, place the vegetables in a pot with the hot stock and simmer for five minutes.
5. Blend with a handheld stick blender. (Option to squeeze out the cooked garlic and include it in the blend, otherwise, discard.)
6. Serve with fresh herbs and grated Parmesan cheese.

Make your favourite soup and tag @medshieldsa on Instagram and include #MedshieldMovement.

For more recipes, visit our resource hub here! And if you’re looking for a 4-week meal plan to shake up your eating habits, visit our ClickFit site and check out our programmes – free for all Medshield members!

Five Healthy Ways To Make The Most Of Avocado Season

Oh how South Africans love avo! And with avocados being back in season, we have created five healthy, easy avocado recipes for you to try out! Try them out and share what you whip up with us on Instagram by tagging @medshieldsa or on Facebook at facebook.com/MedshieldSA.

Avocados contain a host of nutrients, like Potassium and Vitamin K, and are packed with heart-healthy fats and fibre. Incorporating avocados into your diet has been proven to help aid weight-loss. So in celebration of avo season being in full swing, we are sharing five quick, healthy recipes to inspire you to make the most of your Hass this Autumn.

1. Spicy Guacamole

What You Need

• 2 to 3 large ripe avocados
• Juice of 1 lemon
• Juice of 1 lime
• Pinch of lime zest
• 1 small chilli, very finely chopped
• 1⁄4 red onion, very finely chopped
• 1 clove garlic, finely chopped
• 1 large handful coriander, chopped, plus extra
• Salt and freshly ground black pepper, to taste

Pinch of smoky paprika, for garnishing

Method:

1. Combine all the ingredients into a mixing bowl and taste to check the balance of acidity and spice. Blend to achieve your preferred chunkiness/smoothness texture.
2. Garnish with fresh coriander leaves and paprika.

2. Pineapple, Spinach and Avo Smoothie

What You Need:

• 1 cup baby spinach
• 1 cup coconut water
• 1 cup chopped fresh pineapple
• 1 small avocado, peeled and chopped
• 2 Tbsp protein powder of your choice

Method:

1. Blitz all ingredients in a blender with a handful of ice. Yum!
   (This recipe works well with frozen avocado)

3. Rice Paper Veggie Rolls

What You Need:

• 3 small red cabbage leaves, shredded
• 2 courgettes
• 1⁄4 red pepper
• 1⁄4 yellow pepper
• 2 baby carrots
• 3 spring onions
• 1⁄2 avocado
• 3 sheets rice paper

Method:

1. Slice the vegetables and avocado into long thin strips.
2. Pour room-temperature water into a large bowl. Soak one sheet of rice paper at a time in the water for five seconds. Remove and place on a kitchen towel to soften for 10 seconds.
3. Divide the rest of the ingredients among the final three rice- paper sheets and fold to make three large Thai spring rolls.
4. Serve with a dipping sauce of your choice.

4. Mexican-style Ceviche

What You Need:

• 300g yellowtail, hake or halibut, cubed 3 limes
• 1 lemon
• Salt and freshly ground black pepper
• 1 jalapeño, sliced
• 1⁄2 red onion, chopped
• 1 large avocado, cubed
• 8 to 10 cherry tomatoes, quartered
• Handful cubed cucumber
• Handful coriander

Method:

1. Place the cubed fish into a glass bowl. Pour the juice of two limes and a lemon over the cubed fish and mix to combine. Sprinkle the fish with salt and pepper. Cover with cling wrap and refrigerate until the fish is opaque and cured (you can toss occasionally).
2. Remove the fish from the marinade and place into a bowl with the rest of the ingredients. Add some zest from the third lime, then squeeze in some fresh juice. Season to taste.

5. Tomato and Avo Salad

What You Need:

• 400g mixed heirloom tomatoes (yellow, green, cherry)
• 2 avocados, sliced
• 1⁄2 red onion, very finely sliced
• Handful fresh basil, torn

For the dressing:

• 2 tbsp olive oil
• Juice and zest of half a lemon
• 1 Tbsp sherry vinegar
• 1 Tbsp agave (or honey)
• Salt and freshly ground black pepper
• 1⁄4 clove garlic, minced

Method:

1. Slice the tomatoes and arrange on a large platter.
2. Add the avocado and red onion and scatter over the torn basil.
3. Whisk the dressing ingredients together and drizzle over the tomato salad.

For more healthy, delicious recipes, click here and for a delicious dessert using avocado, check out our superfood chocolate mousse recipe!

If you’re looking to shake up your meal plan and introduce some healthy, easy recipes into your life, check out our ClickFit 4-Week Meal Plan.

10 Vegetables That Actually Work In Smoothies

So you want to pack those veggies in first thing in the morning? Adding vegetables to your smoothies is a really easy way to boost your nutrient intake for the day and ensure that you get your minimum five veg a day.

Most people don’t necessarily want to know that they’re having carrots and broccoli for breakfast, especially kids. So you need to balance out the vegetables with fruit, for sweetness (and – yay! – extra nutrients) as well as other ingredients to still make sure that you’re fuelling your body for the day.

The ideal smoothie will offer a balance of protein and carbs, plus other nutrients and superfoods. Think of your vegetables as the ‘add on’ – not only for nutrients, but also for colour, texture and flavour.

These following vegetables work well in smoothies:

1. Spinach (baby or swiss chard), raw
2. Kale, raw
3. Pumpkin, steamed, frozen
4. Butternut, steamed, frozen
5. Cauliflower, steamed, frozen
6. Sweet potato, steamed, frozen
7. Beetroot, raw or steamed, frozen
8. Carrots, raw or steamed, frozen
9. Celery, raw
10. Broccoli, raw or steamed, frozen

How to add vegetables to your smoothies

The following tips will ensure that your veggie smoothie still tastes great:

1. Your green veg (spinach, kale, celery, broccoli) will add colour, but also fibre. These are best paired with fruits like apples and bananas (for sweetness); oats; hemp protein or vanilla protein powder, water or almond milk.
2. Your steamed and frozen vegetables like cauliflower will add creaminess to your smoothie and can be used with nearly any combination. Try steamed, frozen cauliflower blitzed up with mango, water, vanilla protein powder and a couple dates for sweetness.
3. Beetroot and berries are great friends – plus think of that colour!! Tone the earthiness down with some yoghurt and oats.
4. Your steamed and frozen orange vegetables (butternut, sweet potato, pumpkin and carrots) are super great for their beta-carotene content, which converts to Vitamin A in the body. Adding a pinch of cinnamon or nutmeg will work wonders with pumpkin or butternut.
5. Sometimes it’s easier to get these veggies into your smoothies if they’re already pre-cooked and in your freezer. Portion into little baggies for easy access.

Want to make Instagram-worthy smoothie bowls that are still good for you? Find out how here.

Spiced Pumpkin Smoothie Recipe

What You Need:

• ½ cup steamed pumpkin (or butternut)
• 1 frozen banana
• ¼ cup oats
• Pinch each: cinnamon, nutmeg, allspice
• 1 cup almond milk
• 1 tsp honey or maple syrup
• 2 tbsp vanilla protein powder
• ½ cup of ice

Method:

1. Blitz together in a blender and serve straight away!
2. Garnish with toasted nuts or seeds or a seasonal fruit of your choice.

Click here for 3 more protein-packed breakfast recipes!

5-Minute Superfood: Avocado Chocolate Mousse (Vegan & Gluten-free)

With avocadoes back in season, you might find yourself with all of them ripening at once. Here’s an easy healthy chocolate mousse recipe that makes the most of those overripe avos for a yummy, feel-food dessert the whole family can enjoy.

What You Need:

• 1 frozen banana
• Flesh of 2 small (or 1 large) avocados
• 1⁄4 cup sweetener of choice (honey, maple syrup, coconut-blossom nectar)
• 1⁄4 cup raw cacao powder
• 3 to 4 tbsp coconut cream
• Berries (or seasonal fruit of your choice), for decorating

Method

1/ Place all of the ingredients in a blender and process until thick, smooth mousse-like consistency forms.

2/ Serve with berries. (Or freeze and serve as an ice-cream alternative.)

Why Avo Chocolate Mousse Is Amazing

The cacao powder in the Avo Chocolate Mousse is packed with flavonoids, which have been shown to help lower blood pressure and improve blood flow to the brain and heart. These flavonoids may also help increase insulin sensitivity, reducing your risk of diabetes.

The positive effects on mood that cacao offers may be due to the conversion of tryptophan to the natural mood stabiliser, serotonin, or cacao’s caffeine content… Or simply the sensory pleasure of eating chocolate!

Avocado is packed with heart-healthy monounsaturated fatty acids, particularly oleic acid, which has been shown to help reduce inflammation and to have beneficial effects on genes linked to cancer. Avos are also filled with fibre and antioxidants which help to lower cholesterol levels. Avo adds a creamy texture to smoothies and desserts and is the perfect dairy alternative for a yummy chocolate mousse!

Just like avocadoes, bananas have high potassium content which is important for recovery after sport. (If you’re looking for some motivation tips to get back out there, read this!) They’re also so easy to pop in the freezer to use for smoothies and add a delicious creamy texture!

If you’d like more healthy recipes and food ideas, check out our ClickFit 4-week Meal Plan or to view other healthy chocolate recipes, click here.

The craving for chocolate is really hard to resist. From the rich taste to the feel of melty decadence when it touches your tongue, chocolate has a treasured place in many palates. Making your own chocolate treats means you know exactly what you’re putting in your body! We’ve put together a selection of healthy recipes that are great to make when chocolate cravings hit. All recipes use cacao powder over cocoa powder, as cacao (the pod from which chocolate is made) is a superfood; high in nutrients, antioxidants and an excellent source of iron, protein and magnesium.

Chocolate Bark From Scratch

Ingredients

1 cup raw cacao butter
1 cup raw cacao powder
1⁄4 cup honey or agave nectar
3 tbsp cranberries
1 tbsp sesame seeds
3 tbsp pumpkin seeds

Method

1. Gently melt the cacao butter in a glass dish set over a small pot of boiling water (or a double boiler).
2. Mix cacao powder into the melted butter and add sweetener to taste. Add more cacao for a darker chocolate.
3. Pour mixture into a large baking tray lined with baking paper. Sprinkle cranberries, sesame seeds and pumpkin seeds onto the chocolate. It will begin to set fairly quickly, so do it asap.
4. Place in the fridge overnight to harden.

Easy Vegan Chocolate Fridge Tart

Ingredients

2 Tbsp coconut oil, plus 1 tsp for greasing
3⁄4 cup desiccated coconut
200g organic cacao paste (or vegan dark chocolate)
1⁄4 cup maple syrup or agave nectar
1 tin coconut cream
160g to 200g fresh raspberries
1⁄4 cup almond flakes
1⁄4 cup coconut flakes

Method

1. Grease a 20cm tart dish (or 12 ramekins).
2. Sprinkle desiccated coconut on the bottom of the dish and shake to make sure it’s evenly dispersed, covering the bottom and a little of the sides (add a bit more if necessary).
3. Place cacao paste, honey and two tablespoons coconut oil into a glass dish over a double boiler, heating gently to melt. Add coconut cream, stirring continuously to combine. Pour the mixture into the dish and place in the fridge to set overnight.
4. Decorate tart with raspberries, almond flakes and coconut flakes and serve.

Healthy Hot Cocoa

Chilly evenings call for warm, comforting food and drink, and right up on our hot list is a cup of cocoa.

Ingredients

2 Tbsp good-quality cacao powder
Pinch of vanilla seeds or ¼ tsp vanilla essence
Pinch of salt
1 Tbsp maple syrup or honey (or to taste)
300ml milk of your choice (almond milk works really well!)

Method

1. Place the cacao powder into a glass jug (or large glass) with the vanilla and pour in a little boiling water. Add the salt and maple syrup and stir to make a paste.
2. Heat the milk up and then slowly begin to add it to the cacao mixture, stirring to combine.
3. For bonus mood-boosting, add a pinch of chili flakes in the beginning.

This vegan basil pesto pasta is so easy to make and an ideal meal to eat the night before a long run, ride or any endurance sport.

Our super-easy recipe celebrates the amazing herb, basil! Did you know that basil is a hero herb because it contains anti-inflammatory properties and vitamin A, which helps promote healthy eyesight and good skin? Traditionally basil-pesto pastas are made with loads of Parmesan cheese! But if you’re vegan or wanting a meal light on your tum, try this plant-based version instead! It’s the ideal carbo-loading recipe! Read more about carb-loading here!

 Vegan Basil Pesto-Style Recipe

Ingredients

250g uncooked pasta of your choice
1⁄2 cup macadamia nuts, soaked in boiling water for 30 minutes
2 big handfuls fresh basil
1 clove garlic
¼ cup olive oil
Juice and zest of 1 lemon, plus zest for garnishing
Pinch nutritional yeast (optional)

Method

1. Cook the pasta according to package instructions, then drain, stir through a small amount of olive oil to avoid sticking and set aside.
2. To make the pesto, place all the ingredients, plus salt, pepper, 1⁄4 cup olive oil and two tablespoons of water into a blender. Blitz until smooth. Add more olive oil or some of the remaining soaking liquid, as necessary, to loosen the pesto. You should end up with a bright-green pesto sauce.
3. To complete the dish, stir the pesto into the pasta and serve!

Tip: Add a little extra yum factor by tossing toasted pine nuts at the end or add roasted tomatoes for a pop of colour and extra flavour!

Runners and cyclists have touted the benefits of carbo-loading for years. But since the rise in popularity of fad diets such as Banting and Keto, greater numbers of people are dropping the food group completely, which is not recommended by dieticians. We examine the concept of carbohydrate loading, how the body uses carbs and how they can support athletic performance in long-distance runs and rides.

When carbohydrates are digested by the body, they are converted and stored as an energy source called glycogen. This glycogen is mainly located in the liver and muscles. During exercise or high-energy physical activity, the body accesses the easiest available source of energy; the food in one’s stomach, followed by glycogen and then body fat. Carbo loading is thus a nutritional strategy to increase the glycogen levels above their normal amount, so that your body has access to this fuel whenever it needs to perform.

Several carb-loading diets exist, with three and six-day programmes favoured by many. But the most simple and basic is to avoid exercise for one day and eat a high-carb diet of approximately 10g per kilogram of body weight. This diet may be appropriate for exercises that burn glycogen in the muscles fast, such as prolonged cycling, running, triathlon or stage events. This helps to reduce fatigue and as research has shown, may improve one’s performance by three percent for exercise longer than 90 minutes.

Foods To Eat When Carbo Loading

• Fruit juice
• Pasta
• White bread
• Fruit-based smoothies
• Sports drinks
• Pretzels
• Bagels
• Bananas
• White rice

When carbo loading, try to include other foods with low fat and low fibre contents, such as lean protein. Advice on how much protein you should eat in a day can be found here. It is not advisable to eat high-fibre foods the day before a big running even as it can cause gastrointestinal inconsistencies and problems during the run.

 Foods To Avoid When Carbo Loading

• Rich, creamy sauces
• Cookies
• Pizza
• Brownies
• Ice cream
• Pastries
• Doughnuts
• Energy bars
• Beans
• Lentils
• Broccoli

Need a little mealspiration for healthy food ideas? Below are delicious meal ideas for effective carbo loading.

• Bagels or bread with peanut butter (or a nut butter of your choosing)
• Pasta with chicken breast and asparagus
• A big baked potato with tuna (use olive oil and a squeeze of lemon juice instead of sour cream)
• Simple chicken or turkey sandwich with a little low-fat mayo, lettuce and sliced tomato
• Grilled salmon with rice
• Vegan basil pesto pasta

Don’t forget to refuel your body after any form of exercise! Try our post-workout smoothie for a yummy energy boost fast. If you have any questions related to carbo loading and what works for your body, it is always advisable to consult a medical professional. Click here to find a doctor in the Medshield Medical Scheme network.

Do you know how much protein you consume in one day? Or rather, how much protein should you eat in one day? The vast majority of us do not measure out our food portions – and you don’t have to! Here we will help you determine how much you should eat on average and basically what that looks like!

Why protein is important

While there might be a lot of debate in the nutrition space around fat and carbs, there is a lot of agreement around protein intake. It’s essential to eat enough protein because of the following reasons:

1. Protein forms the building blocks of all muscle! Protein helps to build strength and increase muscle mass.
2. Protein helps to maintain weight-loss and prevent late-night snacking and cravings.
3. Long-term studies indicate that protein is essential for good bone health.
4. High protein intake has been shown to boost metabolism.
5. Protein helps your body repair itself after injury.

How much protein should I eat in one day?

It’s important to remember that while each of our bodies are different and we have different needs, we have a basic minimum requirement for protein intake. This changes based on how much exercise we do, how much we weigh and our gender.

The basic RDA for protein intake for a sedentary person is 0.8g of protein per kilogram of bodyweight. So if you’re a 65kg woman, you should eat 52 grams of protein per day. If you’re a 80kg man, you should be looking at 64 grams of protein per day.

However, if you’re an active person, you will need to up that intake to between 1.2g to 2g of protein per kilogram, depending on your training schedule and performance (you can discuss this and get a tailor-made programme from a dietician). This would mean that as an active 65kg woman, you’re looking at consuming at least 78g of protein per day and as an active 80kg man, you’re looking at 96g of protein.

In theory, we should have at least 20g of protein per meal and additional protein as snacks.

How to get your 20g of protein per meal

Remember to check the packaging of the specific product you buy as protein amounts may vary slightly. Here is a quick guide to protein numbers!

• 100g of roasted chicken breast = 30g of protein.
• 100g of tinned tuna = 20g of protein.
• 100g of tinned lentils or chickpeas = 5.5-6g of protein.
• 100g of edamame = 11g of protein.
• 100g of steamed broccoli = 4g of protein.
• 100g of greek yoghurt = 10g protein
• 100g of cooked brown rice = 2g of protein
• 100g of cooked quinoa = 5g protein
• 3 XL eggs = 21g of protein

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.