Here are 5 lean body meals to help you get your summer body happening now.
Our guest editor Nik Toth, a nutritionist, shares her quick and easy summer body meal secrets.
Many people find it a challenge to eat well because preparing healthy meals can be so time-consuming.
We often find that by the time we get home from work, finish doing things around the house or put the kids to bed, the last thing we want to do is cook meals for the next day to fill our lunchbox.
These quick and easy meals will not only provide you with a range of nutrients and flavours, but they’ll also help shrink your waistline. Here’s how to get a summer body by eating well:
Honey Mustard Salmon
Honey mustard salmon
Ingredients (serves 4):
4 salmon fillets
1 tsp. honey
2 tbsp. seeded mustard
1 lemon juice
2 garlic cloves
Salt & pepper (to taste)
Steamed vegetables (to serve)
Preheat oven to 180C (360F). Line a shallow baking pan with aluminium foil.
Blend the dressing ingredients until smooth and marinate the salmon for at least 30 minutes.
Wrap in foil and bake in the oven for 12-15 minutes, or until salmon flakes easily with a fork.
Serve with steamed greens or fresh salad greens.
Summer Fig and Blueberry Salad with Grilled Chicken
Summer fig and blueberry salad
Ingredients (serves 1):
90g grilled chicken breast (sliced)
2 cups salad mix
2 figs (cut into quarters)
¼ cup blueberries
1 tbsp. feta cheese (crumbled)
1 tbsp. balsamic vinegar
Mix the salad ingredients and the chicken together in a bowl.
Sprinkle with crumbled feta and toss in balsamic vinegar.
Season with salt and pepper to taste.
Easy Cauliflower Rice
Ingredients (serves 4):
1 brown onion (diced)
1 clove garlic (crushed)
1/2 head cauliflower
1 tbsp. tamari/soy sauce
1 tsp. fish sauce
1 tsp. oyster sauce
A pinch of chili flakes
1 tbsp. sesame seeds
1 tbsp. coconut oil
Mix of vegetables (bean sprouts, peas, carrot)
Heat the oil in a pan and brown the onions and the garlic.
Break up the cauliflower into chunks and process in the food processor until fine, so it resembles rice.
Add to the pan with the spices and sauté for 10 minutes until soft.
Top with sesame seeds & mix through with other vegetables.
1 chicken breast
1 carrot (cut lengthwise)
2 cloves of crushed garlic
2 shallots (chopped)
1 head broccoli
A handful of sugar snap peas
A handful of spinach leaves
1 ½ tsp. curry powder
A pinch of chili
Salt & pepper
4 tbsp. olive oil
½ cup water
Blanch or steam the broccoli and carrot. Crush the garlic and set it aside for 5 minutes, to bring out their hidden health benefits. Chop the shallots, clean and slice the peas lengthwise.
Cut up the chicken breast into 2-inch tenders and brown them in a large non-stick pan on both sides (no oil needed if you’re using a good pan). Put the cooked chicken tenders aside on a plate.
Using the same pan, add olive oil and brown the shallots and garlic, then add the steamed broccoli, cut up the mangoes, and sauté for 3 minutes on medium heat. Add the cooked chicken, let it cook for 5 minutes on low-medium heat.
Mix the curry powder with ½ cup of water, pour it over the chicken, let it simmer until it thickens. Turn off the stove and mix the raw spinach and peas through at the very end, then cover it with a lid for a few minutes. This way you’re not cooking away all the vitamins from your veggies!
Nik Toth is the Lean Body Coach, a nutritionist, personal trainer and wellness coach based in Bondi. Originally from Hungary, Nik’s journey to wellness certainly wasn’t easy. After years of leading an unhealthy lifestyle in Budapest and then as a VIP host in Las Vegas, Nik turned her life around when she fell in love with an Aussie during her travels and had a miracle visit to a naturopath, who cured their ailments with food alone. She ended up moving countries for the third time and found herself studying nutritional medicine in Sydney – and the rest is history. When she’s not helping women transform their bodies, Nik loves travelling and spending time in “health-conscious” Bondi. Above all, she dreams of “inspiring and touching as many lives as possible and changing people’s thoughts about food and their relationships with their bodies.”