Kat & Tshepi

Hello there,

Welcome back to K&T Blog. How did your week go?

Our week was quite busy, Tshepi kept us busy with completing her National Teacher Awards application (Kudos to her for the courage 🙂 ), and Kat kept us busy with his projects complaints, he is not sure anymore whether his job is Project Management or Problem Management 🙂 , but it was a good week nonetheless. We would like to start this week’s blog by thanking you, the reader of this blog, your readership, your subscription ,your post likes and your comments means so much to us, you have no idea how much these gestures brightens our day and how strongly they encourage us to continue blogging. A simple thing like a “LIKE” is like giving us a smile, a smile is free but it can brighten the soul, so a big “THANK YOU” from us.

This week we would like to give a free 1 day meal plan that you can follow or build from it or customize your own meal plan. We are firm proponents of autonomy, we believe anyone should be free to create their own healthy diet plan, a diet that includes the foods they like and enjoy, so we try to avoid prescribing meal plans because doing this, like many diets do, is taking away a certain level of ones autonomy. We are all different and exists within different contexts, therefore our diets should and will differ, instead of having prescribed diets we should be empowered to create our own diet plans. This we can do by being guided by what is generally considered healthy , science, common sense and experience can guide us well here. One general good guide is by forming a balanced plate when creating your meal plan, we previously wrote about this concept on this blog (Forming a balanced meal).

But we acknowledge that the life we live currently is so fast paced, always ON and so demanding that we would like to go on autopilot for some time in some areas of our lives (Wheew 🙂 ), just to give our minds one less thing to worry about. This is where one would normally say “Just tell me what to do and what to eat and I will strictly follow that” or “Give me a meal plan, I don’t have the time or energy to figure all this out” or “Give me something to start with, I will take it from there”. If that is the case, below you will find a 1 day meal plan(Pics also included) that we follow daily and that you can also work from, it is not cast in stone for us as we make changes to it whenever we feel like.

This meal consists of 1600 calories, on average a woman needs around 1600 calories and a man needs around 2000 calories, but again, we are all different so one can add to this meal based on how they feel and what they like. The meal plan includes food from 5 major food groups (fruits, vegetables, grains, protein and dairy), the macronutrients breakdown are 143g Carbohydrates, 53g Fat and 109g of Protein, these makes up a macronutrient ratio of 40% Carbs, 30% Fats and 30% Protein (a common ratio for weight-loss is 40/30/30). If you would like to establish calories and macronutrients for your meal you can use a calorie counting app, we use Myfitnesspal app but there are numerous calorie counting apps available on the market, give them a try.

K&T 1 DAY MEAL PLAN

1.Morning Pre-workout

50g Overnight rolled oats

5g Honey

2.Morning Post-workout

Small Apple (or any fruit)

1 x Boiled egg

(or a Protein shake)

3.Breakfast

1 egg

50g Baked beans

40g Tuna/Sardines

2 slices of Bread

40g bacon

20g Cheese

50g Lettuce

1 Tomato

4. Lunch

100g White rice

100g Cabbage

100g Beef / Lamb

100g steamed carrots

5.Dinner

100g Spinach

100g Green Beans

100g Gem Squash

100g Chicken thigh/Chicken breast/ Turkey

100g Green/Red/Yellow peppers

1 Tomato

50g Lettuce

50g Cucumber

6. Snacks

15g Almonds

15g Biltong

10g Multi seed mix

50g Yorgurt

50g Carrot sticks

7. Drinks

Coffee

Tea (Green, Chamomile, Rooibos ,Lavender e.tc.)

Water (add lemon and cucumber or electrolytes tablets)

Kombucha

Sugar free drinks (only if Soda’s are a necessity for you, it is worthwhile to reduce or eliminate sugar in drinks and foods – A major battle of weight-loss and health is won here)

That’s it for this week, our meal plan is grounded on whole foods with very limited semi-processed foods, we encourage choosing more of natural foods and the avoidance of processed foods as much as possible. We hope this 1 day meal can come in handy on your weight-loss and health journey or can inspire you to create your own awesome meal plan, if you are not doing so already.

Until Next week, Stay blessed.

Kat & Tshepi