Healthy Protein and Fats All In One Meal On A Budget

Lunch today. Quinoa, kale and smoked sardines,which is a favourite of mine.
As I was at home for lunch today this was quick and easy to put together.This can be stored and put into a tupperware container and be taken with you to work also.

Sardines are classed as an oily fish along with Herring,mackerel. They are a good source of protein,they have essential omega 3 fatty acids which can not be manufactured by the body only from food.Also has vitamins and minerals which can be vital for functioning of the body.Relatively cheap and is a food what I eat 1-2 times a week.

Eggs Are A Excellent Budget Friendly Protein Source

Eggs are a good healthy food,that are not too expensive and have a high nutritional value.They are an excellent quality source of protein. also rich in vitamin D as well as B5 and B6 which have been known to balance hormone levels and ease stress.They contain the right amount of healthy fats to.Eggs can also help with weight loss,due to its content of B12 a vitamin which studies have shown necessary for breaking down fat.According to another study on obesity eating at least 2 medium size eggs a day for breakfast can actually help you lose weight.When purchasing eggs try to go for organic,cage free or free range.

STOP! eating those high content sugary cereals,muffins,pastries for breakfast.Start eating eggs today as it will help you stay fuller for longer and help melt away fat and reveal a leaner you.I eat eggs at least 5-6 days out the  week as it is one of my major sources of protein.

Healthy High Energy Breakfast

A good breakfast to start your day,that takes little or no time to prepare.One of my all time favourites.
1 cup of old fashioned oats,1 cup of vanilla soy milk,half a cup of blueberries,handful of strawberries,half a teaspoon/sprinkling of

cinnamon.

Oats -whole grain and source of carbohydrate which gives you energy.Will help you feel fuller for longer.Also is full of fibre and can help reduce cholesterol.
Soy milk -dairy and lactose free,making it easy to digest for those who are lactose intolerant.Still having a good amount of calcium and soy protein as regular milk.
Blueberries and strawberries -are a good source of fibre as well as having a high content of antioxidants (blueberries especially)
Antioxidants help to fight off free radicals which are damaging to your body and can cause a increase in inflammation and can lead to degenerative diseases.Antioxidants also strengthen your immune system as well as slowing down the aging process.
Cinnamon -a spice which is great when sprinkled on food.Also good for boosting metabolism and burning fat.

Get The Most Nutrients Out Of Your Produce By Buying In Season

As the fall/autumn season slowly approaches and the summer soon comes to an end be sure to purchase your produce when they are at there best. I've attached this chart by Chef Kendra (see source below) so that you can stay on top of which foods are in season. This will ensure that you are getting your produce when they are full of flavor and nutritional value. Remember, just because it's in the grocery store does not mean that its in its prime!

      In Season Produce Chart 

Winter	Spring	Summer	Fall	Year Round
Apples Belgian Endive Bok Choy Brussels Sprouts Cherimoya Chestnuts Coconuts Dates Grapefruit Kale Leeks Mushrooms Oranges Parsnips Pear Persimmons Pummelo Radicchio Red Currents Rutabagas Sweet Potatoes Tangerines Turnips Winter Squash Yams	Apricots Artichokes Asparagus Broccoli Chives Collard Greens English Peas Fava Beans Fennel Fiddlehead Green Beans Honeydew Mango Morel Mushrooms Mustard Greens Oranges Limes Pea Pods Pineapple Ramps Rhubarb Snow Peas Sorrel Spinach Spring Baby Lettuce Strawberries Sweet Corn Sugar Snap Peas Swiss Chard Vidalia Onions Watercress	Apricots Beets Bell Peppers Blackberries Blueberries Boysenberries Cantaloupe Casaba Melon Cherries Crenshaw Melon Cucumbers Eggplant Figs Garlic Grapefruit Grapes Green Beans Green Peas Honeydew Melons Kiwifruit Lima Beans Limes Loganberries Nectarines Okra Peaches Persian Melons Plums Radishes Raspberries Strawberries Sweet Corn Summer Squash Tomatillo Tomatoes Watermelon Zucchini	Acorn Squash Apples Belgian Endive Bok Choy Broccoli Brussels Sprouts Butternut Squash Cauliflower Celery Root Chayote Squash Cherimoya Coconuts Cranberries Diakon Radish Garlic Ginger Grapes Guava Huckleberries Kohlrabi Kumquats Mushrooms Parsnips Pear Persimmons Pineapple Pommegranate Pumpkin Quince Rutabagas Sweet Potatoes Swish Chard Turnips Winter Squash Yams	Avocados Bananas Cabbage Carrots Celery Lemons Lettuce Onions Papayas Bell Peppers Potatoes

Source: http://www.chefkendra.com/seasonal_produce_chart.htm

Quick And Easy Protein Packed Lunch

Todays quick and easy protein packed lunch.One of my favourite combinations

2 boiled eggs,half cup quinoa,half cup kidney beans,2 cups organic baby spinach salad.handful cherry tomatoes and black pepper and balsamic vinaigrette for dressing

.
Eggs-always a good source of protein.
Quinoa- is a grain.When cooked has a light fluffy texture almost similar to rice.known for being a superfood for its high amount of protein and has 9 essential amino acids,which is great for supporting the growth of muscle.
Kidney Beans-a good source of protein as well as fiber.
Spinach-has calcium and iron and overall being rich in antioxidants.
Cherry tomatoes-contain some vitamin A and C
Balsamic Vinaigrette-Light and lower calorie dressing also better alternative to mayonnaise.