You’re not alone if you’re mindful about what you eat during the week, but come Saturday and Sunday, it’s a no-holds-barred food fest. But here’s a reason why you may want to be mindful of what you munch on over the weekend, too: Research published in the journal Obesity Facts found that most people lose weight over the course of the week and then gain some weight on the weekends, likely because they’re out indulging in high-calorie meals and alcohol.
If you’re looking to slim down or simply want to eat healthier over the weekend, follow these easy-to-make Saturday and Sunday menus from Kayla Itsines, an international certified personal trainer and founder of The Bikini Body Training Company (who also created this amazing butt, thigh and tummy-toning workout for us).
“Eating healthy is extremely important for reaching your weight loss goals,” says Itsines. “I promote a ‘clean’ method of eating, in which no food groups are excluded, but rather the focus is on eating healthy options from each group. That means a good balance of fruits, veggies, meats and carbohydrates. People are so focused on removing things from your diet, but this can cause you to crave them even more! The best method I have found for sustained fat loss is to have a consistent diet that does not deprive your body of the nutrients it needs.”
1Breakfast: Easy Protein Smoothie
Start your day off right with a filling protein shake.
1 scoop of protein powder
1 tablespoon of rolled or quick oats
Small handful of berries (of your choice)
1⁄2 cup of unsweetened almond milk
1⁄4 cup of cold water
1⁄2 teaspoon of honey
1⁄4 teaspoon of cinnamon
4 ice cubes
Blend all ingredients together and serve.
2Lunch: Homemade Chicken and Avocado Cold Rolls
Give yourself an energy boost with this delicious midday meal.
2 rice paper wraps
1⁄4 cup of vermicelli noodles
80 grams of cooked chicken breast (less than 3 oz.)
1⁄2 cup of thinly sliced cucumber
1⁄2 cup of diced avocado
1⁄2 cup of mint and/or coriander
Combine chicken, noodles, cucumber, avocado and mint/coriander together in bowl. Place 1 rice wrap in a medium bowl of lukewarm water for 15 seconds or until just soft. Place on a clean tea towel or paper towel. Arrange ingredients mixture along the center of rice paper round. Fold ends in and roll up firmly to enclose filling. Repeat with remaining rice wraps and ingredients. Serve with sweet chili sauce and remaining coriander.
3Dinner: Veggie Burgers
Who needs take out when you can make your own protein-rich veggie burgers at home?
400-gram can chickpeas, drained
Zest of 1 lemon
1⁄2 a lemon, juiced
1 teaspoon of cumin
Small bunch coriander, chopped finely
100 grams (3.5 oz.) breadcrumbs
1 cup of red onion, diced
1 tablespoon of olive oil
4 small gluten-free buns
For serving (optional): 1 tomato sliced, 1⁄2 cucumber sliced and chili sauce per burger
In a food processor, blend the chickpeas, lemon zest, lemon juice, cumin, half the coriander and egg together. Scrape into a bowl and mix with 80 grams (2.8 oz) of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 minutes. Heat the oil in a frying pan until hot. Fry the burgers for 4 minutes each side, keeping the heat on medium so they don’t burn. Prepare buns with optional fillings and serve.
4Breakfast: Bowl of Oats
This hearty—and heart-healthy—breakfast will give you lasting energy throughout the morning.
1/2 cup oats
1/2 cup of low fat milk
10-15 grams of protein powder (2-3 teaspoons) (optional)
1 cup of mixed berries
Mix all ingredients into a bowl and enjoy.
5Lunch: Turkey Wrap
Say goodbye to the midday munchies with this healthy mix of protein, vegetables and whole grains.
80 grams of turkey (just under 3 oz)
2 cups green salad, with tomato, cucumber, and carrots
1 whole wheat wrap
Place the wrap on a flat surface. Take your ingredients and place in the center of the wrap, mixing them around so you have some variety in each bite. Roll up the wrap, making sure to keep all ingredients inside, and enjoy.
6Dinner: Salmon and Salsa
150 grams cooked salmon (a little over 5 oz.)
50 grams avocado (about 1/3 cup)
2 cups of combined tomato, cucumber and red onion
1/2 cup brown rice
Place the cooked rice on a plate. Add the cooked salmon on top. Cut up the avocado into slices, and line the top of the salmon with it. For the salsa, chop up the tomato, cucumber and red onion, and mix together in a bowl. Pile the finished salsa on top of the avocado and salmon. Add some fresh cilantro for an added flavor.