Functioning at your absolute best can be cultivated by using delicious heathy food as your secret weapon. Below are some meals I’ve found to be EXTREMELY helpful when in need. No fancy pance recipes, I’m all about the quick, easy and healthy options.

Stay sharp, eat a sweet potato health bowl

I had this meal a couple of hours before a job interview to ensure my mind and body was energized and functioning at its best. I added coconut water and walnuts to enhance cognitive optimization, stabilize mood and sustain my energy throughout the day.

Total time: 15-20 minutes

Ingredients: 

• 4 organic walnuts (105 calories)
• 1/2 tbsp chia seeds (35 calories)
• 2 cups spinach (14 calories)
• 1/2 can tuna (60cal-ish when drained)
• 2 eggs (160 calories), or use egg whites (30 calories)
• 1/2 avocado (114 calories)
• 1/2 sweet potato (55 calories)
• 50g brooccoli (17 calories)
• 1/2 cup organic marinara sauce (45 calories)

Total calories: 458 – 605 calories

Note* The egg yolks are great for neurological function as they contain the B-complex vitamin known as choline. However, if wanting a lower calorie option just having the egg whites is the way to go.

Instructions:

1. Boil sweet potato and broccoli. When nearly cooked add in your tuna, spinach and marinara sauce. Roughly 5 minutes cooking time.
2. Boil eggs separately for 12 minutes, run cold water over them for 1 minute after.
3. When cooked add all boiled ingredients in a bowl.
4. Add rest of ingredients to bowl.

Fight the flu oatmeal

Okay this one is hard to keep short, so I’m going to word vomit some crazy benefits real quick to summarize all the potential this little bowl of delight has to offer you.

Oatmeal contains beta glucan, zinc and selenium that help boost our immune system and prevent / fight symptoms of the common cold. Ginger contains anti-inflammatory properties known as gingerols and shaogals, which will help kill rhinoviruses (causing the cold in the first place) and can also help to relieve congestion and a sore throat quickly. Cinnamon is loaded with antibacterial and anti-fungal properties, as is honey (which also helps with a sore throat). Nutmeg contains myristicin, which helps to clear our respiratory passage. The banana, nuts and seeds add extra vitamins and minerals that will help to beat some of the lethargy, plus they taste amazing.

Word vomit over! Enjoy 🙂

Total time: 5 minutes

Ingredients:

• Instant oatmeal (150 calories)
• 1 banana (100 calories)
• 1/2 tbsp chia seeds (30 calories)
• 1/2 tbsp pumpkin seeds (30 calories)
• 2 crushed walnuts (53 calories)
• 1 tsp ground cinnamon (6 calories)
• 1/2 teaspoon Ground ginger (3 calories)
• 1/2 teaspoon ground nutmeg (5 calories)
• 1 tbsp cacao powder (10 calories)
• 1 tbsp manuka honey (60 calories)

Total calories: 447 calories

Instructions:

1. Pour the oatmeal into a small bowl, add half a cup of boiling water and stir for 1 minute
2. Add the cinnamon, ginger, nutmeg and cacao powder into the bowl for another minute
3. Slice the banana and add into the bowl
4. Sprinkle the chia seeds, pumpkin seeds and walnuts over the top
5. Drizzle the honey

Protein shake to go-go

This is my favourite smoothy ever. Coconut water and berries give you natural energy, a tonne of vitamin gains and contain electrolytes, which can help replenish the loss of water after a workout. Organic cacao powder has amazing health benefits i.e contains iron, magnesium, calcium, antioxidants, and is a natural mood elevator. Cacao is different to cocoa because it made by cold-pressing unroasted cocoa beans. Cocoa powder is raw cocoa that’s been roasted at high temperatures and looses a lot of the nutritional benefit during the process as the molecular structure has been tampered with.

Total time: 5 minutes

Ingredients:

• .5 cup Pure coconut water (30 calories)
• .5 cup Berry medley, frozen (50 calories)
• 3 tbsp Cacao powder (30 calories)
• 1 scoop Organic plant-based sport protein chocolate (85 calories)
• 2 cups spinach (14 calories)
• 1 banana (85 calories)
• 1/2 cup Water

Total calories: 209 – 294 calories

Note* The banana is not essential but it does taste better. I also recommend if you have trained that day to add it in as the potassium and magnesium helps muscle recovery and prevent cramping. However, without the banana you obviously have a reduced overall calorie count.

Instructions:

1. Blend all ingredients together
2. Pour into a glass…

The smashed avo hangover cure, Aussi style 

This perfect creation was discovered at a little cafe in Middle Park, Melbourne, Australia many years ago. Vegemite and avocado together looks disgusting I’ll admit, but the cafe guy was so convinced I would die after eating it out of pure excitement and joy that I had to try it. This then became my new breakfast staple for like a year. Soon after that I realized it was actually a very common thing for Australian’s to eat. Meanwhile the rest of the world thinks our taste palate is broken. But I like it and this is why: Vegemite is packed with sodium (salt), and when we drink alcohol we pee out a lot of potassium, water and salt. Salt is a key electrolyte. So eating vegemite helps replenish lost electrolytes, which helps fluids to more readily absorb back into the body. So on weekends when I enjoy a beverage or two, this is a breakfast that helps me bounce back quickly.

Total time: 5 minutes

Ingredients:

• 1 slice organic seeded bread, or paleo alternative (110 calories)
• Tsp vegemite (10 calories)
• 1/2 avocado (114 calories)
• 3 egg whites (45 calories)
• 3 grape tomatoes (15 calories)
• Lime juice
• Salt and pepper

Total calories: 294 calories

Instructions:

1. Toast the bread
2. Spread vegemite on toast
3. Slice avocado and place on top with egg whites and grape tomatoes
4. Add lime juice, salt and pepper for flavour

Binge worthy spaghetti squash

The spaghetti squash is obviously a pasta replacement, but it tastes SO delicious, is low in calories, contains fiber, vitamins C and A, Potassium and Calcium. So go nuts and add whatever you like to it! One of my personal favs is below. You can also add salmon or bacon if you need an extra little something.

Total time: 60 minutes

Ingredients:

• 1/2 Spaghetti squash (120 calories)
• 1 tsp olive oil (40 calories)
• Sprinkle of salt and pepper (0 calories)
• 1/2 cup organic spaghetti sauce (45 calories)
• 2 cups spinach (14 calories)
• Cube of fetta cheese (45 calories)

Total calories: 264 calories

Instructions:

1. Heat oven to 400 F.
2. Slice squash in half lengthwise and scoop out seeds. Drizzle halves with the olive oil and season with salt and pepper. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Use a fork to scrape out “spaghetti.”
3. Place spaghetti in saucepan and add sauce and spinach until hot
4. Add to bowl and garnish with fetta and a little extra salt and pepper if desired

Sweet yogurt delight for the monthly sads:

I’m not speaking about the “SADs” in context of having a Vitamin D deficiency. I’m talking about that time every month when you feel like you have been repeatedly punched in the uterus, while you slowly lose control over your mood, skin, sleep, focus and appetite. So when you feel like making any decision is a monumental drag, you are sitting in an “I hate everything don’t talk to me” complex, and everything in your life is suddenly wrong, it’s OKAY I’m going to help you make it suck less.

Total time: 5 minutes

Ingredients:

• 1 serve probiotic yoghurt (100 calories)
• 1 Banana (85 calories)
• 4 whole organic walnuts (105 calories)
• 1/2 tbsp chia seeds (35 calories)
• 3 squares dark chocolate 75% (30g: 160 calories)
• 1/2 cup Blueberries (42 calories)
• Honey (optional)

Total calories: 527 calories

Instructions:

1. Place the yoghurt into a bowl
2. Slice the banana and add to yoghurt
3. Add everything else into the bowl..