30 days Fit and Fab

When I weighed myself this morning, my weight remained the same and but the fat is going down by 1%, means my macro is just nice. Weight : 49.8kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 As Sunday is rest day including my body, I started my day with drinking lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic) and have a healthy delightful breakfast, green smoothies and a slice of olive bread with peanut butter. Today, I am not doing any exercise, I attend the online mass with my children. At 12.15 pm, I ate my lunch which is 5 pieces of sushi, 6 pieces of salmon sashimi, a small portion of jellyfish, a small portion of chuka watame and a small portion of escargot Around 3.40pm, I had my protein shakes, fruits and nuts as snacks. At 6pm, I had my dinner which is homemade poke bowl which is salmon sashimi, tamagoyaki, chuka wakame, seaweed, corn, edamame and quinoa and my left over green smoothies. At 10.30pm, I end my day with g...

For breakfast, I aim to have nutrients dense breakfast with complete macro and micronutrients to start a day. Here's the sample of breakfast I eat Nonfat no added sugar yoghurt with mixed berries and nuts Healthy smoothies from fruits and vegetables Green smoothies with Apple and nuts topping Fruits smoothies with oats and berries yoghurt with banana, oat, berries and nuts

Day 9    E xercise : Upper Body Workout A ttitude : Low Stress R est : I sleep 7 hours 6 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories : 1,516 cal Breakfast : Overnight oat 249 cal Lunch/dinner : gado-gado 318 cal Afternoon snack : Mixed fruits 427 cal

I've never like oats but since oats have more benefits, I don't mind to try it. This time round is overnight rolled oats. The basic ingredients : 3 tbsp of raw rolled oats 1 tbsp of chia seeds 1/3 cup of non-sugar soya milk 1 tbsp of greek yoghurt Then, everyday I use different fruits as topping before having it for breakfast Strawberry and blueberry with seeds  Apple, blueberry and peanut butter with seeds Mango, dragon fruit, grape and seeds Banana, dragon fruit, grapes and seeds

Ingredients : 4 slices of pineapple 1 medium banana 1 kiwi 125cc unsweetened soya milk 1 tbsp plain greek yoghurt  1 scoop of protein powder Method : Mix all the ingredients together Blend it until it turns out smoothly

Ingredients : 2 strawberries 2 slices of red dragon fruits 8 grapes 10 blueberries 125cc unsweetened soya milk 1 tbsp plain greek yoghurt  1 tea spoon chia seed 1 scoop of protein powder Method : Mix all the ingredients together Blend it until it turns out smoothly

This past few days, the weather has not been friendly. It's very hot and humid. Thus I love this combination of tropical fruits and yoghurt. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium avocado (diced) - one small jackfruit (diced) - famous amos cookies and make it crumbs. Instructions : - first bottom layer is the oat granola - the second layer is plain greek yoghurt - the third layer is avocado and jack fruit - The topping is cookie crumbs - serve cold especially in the hot weather

I love smoothies for breakfast, it's quick, easy to make and we can mix and match any fruits and vegetables that we have in the fridge. And if we don't like the smell or taste of plain milk, we can add unsweetened milk or I prefer soya milk into this smoothies. It has natural sweet taste from the fruits without adding any more sugar or honey. We can add raw nuts too for protein and good fats booster. Here's 7 healthy smoothies recipes ideas that I have made  1. Rainbow Fruits and Vegies Smoothies Pineapple, tomato, carrots, cay sim Pineapple and tomato give the natural taste of sweetness 2. Exotic Fruits and Vegies Smoothies Banana, pineapple, plum and cucumber, unsweetened soya milk  3. Sweet Booster Smoothies Banana, strawberry, plum, peach, greek yoghurt and unsweetened soya milk 4. Red Berries Smoothies Strawberry, blueberry, red dragon fruit, raw nuts, unsweetened soya milk 5. Greendale Smoothies Avoc...

Be it for breakfast, dessert or snack, I love this combination fresh fruits and yoghurt. You can use any fresh or frozen fruits that you have in the fridge. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium banana, sliced - one small peach, sliced - one big strawberry, sliced - a handful of blueberry Instructions : - first bottom layer is the oat granola - the second layer is banana and peach - the third layer is plain greek yoghurt - the last layer is strawberry and blueberry - you can garnish it with mint leaves - serve cold especially in the hot weather

This is an alternative way for those who loves Singapore kaya toast with egg. Much more healthier with healthy good fats and protein. Easy to make and delicious Preparation : less than 30 mins Calorie : less than 500 cals You can have it with lemon infused green tea Ingredients : - 2 slices of multigrain bread - Half avocado - Lemon/lime juice - parsley - olive oil - one boiled egg Instructions : - Toast the bread until crispy and brown color - Mash the avocado and mix with lemon/lime juice, olive oil and parsley - Spread the mashed avocado on top of the bread and topped it up with sliced of boiled egg

If you are in the mood of something sweet and sour taste but don't want to put on weight, this is alternative choice of protein packed breakfast Preparation less than 30 minutes Calories less than 500 cals Ingredients : - Oat Granola - Plain Greek Yoghurt - Fresh fruits (Strawberries, blueberries etc) Instructions : - Put the yoghurt on the bowl - Add the oat granola and topped it up with fresh fruits - Simply delicious

This quick, natural sweet taste smoothies is very good to start your Monday. Less than 30 minutes preparation, Less than 500 calories Ingredients : - Three strawberries - A handful blueberries - 2 big slices of red dragon fruits - A handful raw almond and cashew nuts - A cup of unsweetened soya milk Instructions : - Mix all the ingredients inside the blender - Blend until it turns smoothly - Enjoy your morning booster !