Nutrition by Shurooq

  Servings: 1 | Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes Ingredients: 1 slice of whole-grain bread (30g) 2 slices of turkey breast (50g) 1 tbsp (20g) low-fat cream cheese or garlic and herb cheese spread 1 medium-sized egg 1 tsp (5g) Light butter ½ tsp (3g) Olive Oil 1/8 tsp (0.5g) Honey ½ tsp chilli flakes (adjust to your spice preference) Salt, to taste Freshly ground black pepper, to taste Fresh herbs (such as parsley) for garnish (optional) Instructions: Prepare the Toast: Start by lightly toasting the slice of whole-grain bread. You can do this in a toaster or on a dry skillet over medium heat until it’s golden and crisp. If you prefer a warm turkey slice (like I do), place the turkey breast slices in the skillet over low heat for 1-2 minutes, just until they’re warmed through. Set the turkey aside. Make the Chilli Butter: In a small pan, melt the butter over medium heat. Once the butter has melted and begins to sizzle slightly, add the ch...

Indulge in a healthy, protein-packed breakfast with these Brownie Batter Overnight Oats. This recipe is sweetened with honey and features a satisfying crunch from chopped walnuts and chocolate chips. It’s the perfect balance of indulgence and nutrition, making it an excellent choice for starting your day right. Serves: 1 Ingredients: 35g  Quick Oats 5g  Chia Seeds 5g  Unsweetened Hershey’s Cocoa Powder 25g  Chocolate Protein Powder 120ml  Fat-free Milk (or milk of your choice) 15g  Honey 1g  Vanilla extract (about 1/4 teaspoon) A pinch of salt 7g  Chopped Walnuts 15g Hershey's Semi-sweet Chocolate Chips Instructions: 1. Combine the Dry Ingredients: In a medium-sized bowl or mason jar, mix together the quick oats, chia seeds, unsweetened cocoa powder, chocolate protein powder, and a pinch of salt. Stir well to ensure everything is evenly distributed. 2. Add the Wet Ingredients: Pour in the fat-free milk, honey, and vanilla extract. Stir until the ...

When it comes to achieving your weight loss goals, consistency is often the most crucial yet underrated factor. In a world where quick fixes and extreme diets are often glorified, the real key to lasting success lies in the small, consistent efforts you make over time. Why Consistency Matters More Than Perfection In your weight loss journey, there will be times when everything goes according to plan—when you're hitting your workout goals, eating balanced meals, and seeing progress on the scale. But there will also be times when life gets in the way, when stress, busy schedules, or even a simple desire to enjoy a favorite treat leads to deviations from your plan.  The important thing to remember is that consistency over time is what brings results, not perfection in every single moment. 1. Steady Progress Over Time Consistency allows for steady, sustainable progress. Unlike drastic diets or intense workout regimens that can lead to burnout or rapid weight regain, consistent, moderat...

The Spanish omelette,  is a classic dish that’s as delicious as it is nutritious. Whether you’re on a weight loss journey or just looking for a balanced and hearty meal to start your day, this recipe fits the bill. Packed with protein and wholesome ingredients, it’s under 500 kcal and perfect for a filling breakfast or brunch. Why You’ll Love This Recipe: It's made with simple ingredients like potatoes, onions, and eggs, which are staples in many kitchens. The combination of these ingredients creates a satisfying dish that’s rich in protein and fibre, helping you stay full and energized throughout the morning. Plus, it’s a great way to enjoy a balanced meal that’s both nutritious and delicious! Ingredients: 4 medium egg whites (132g): Egg whites are a low-calorie, high-protein option that helps keep this dish light while boosting its protein content. 2 whole medium eggs: Whole eggs add richness and flavour, providing healthy fats and additional protein. 2 medium potatoes (200g): Po...

When it comes to achieving sustainable weight loss, planning and tracking are essential strategies that can help you stay on course and reach your goals. By organizing your meals, workouts, and daily habits, you set yourself up for success and make the process of losing weight more manageable and effective. The Benefits of Planning and Tracking Planning and tracking offer several key benefits that can make a significant difference in your weight loss journey: 1. Increased Accountability and Awareness of Habits Keeping a record of your meals, snacks, and workouts helps you become more aware of your daily habits. This awareness fosters accountability, making it easier to stay committed to your goals. 2. Better Decision Making, Even When Busy or Stressed Having a plan in place ensures that you make healthier choices, even on days when you’re busy or stressed. A weekly meal plan can prevent last-minute decisions that might not align with your goals. 3. Identification of Patterns That Might...

 When it comes to weight loss, the concept of 'high-volume foods' is a game-changer. These are foods that allow you to eat more while consuming fewer calories, making them a powerful tool in your weight loss arsenal. Understanding and incorporating high-volume foods into your diet can help you stay full and satisfied without exceeding your calorie goals. What Are High-Volume Foods? High-volume foods are those that have a high water and fiber content, making them larger in volume but lower in calories. They typically include fruits, vegetables, whole grains, and legumes. These foods provide a sense of fullness, or satiety, due to their volume, which can help reduce overall calorie intake. Why High-Volume Foods Work The science behind high-volume foods is rooted in their ability to fill your stomach without adding a lot of calories. When your stomach stretches, it sends signals to your brain indicating that you're full, which helps prevent overeating. This is particularly use...