Festive Goals: Pile on the tinsel, not the pounds!
Admin • December 27, 2019
It’s that time of year again – lights everywhere, beautifully adorned Christmas trees, festive music, warm Christmas cheer exchanged as you cross paths with friends and strangers alike. It’s the time of year where we wind down after a challenging year and we take the time to invest in people – whether its boozy corporate Christmas parties, client lunches, quick Christmas coffee meetups, numerous gatherings with friends and family over lunch and dinner, you can bet your bottom dollar that it will all involve copious amounts of food and alcohol. All that effort you have put in over the year eating well, exercising, and investing in your heath, are you ready to shift your focussed mindset and risk derailing your momentum with a couple of weeks of Christmas blowout?!
Fortunately, there is lots you can do to ensure that you keep on track with your nutrition and focus without seeming all ‘bah, humbug!’ when you’re out with your friends. After all nobody wants an Ebenezer Scrooge in their midst! Here are 5 key Bodyplot tips to help you effortlessly glide through this festive season with your goals still at the forefront of your mind but without taking away all the enjoyment and fun that should be had at this time.
Santa always likes a plan and so should you!
It is with meticulous planning that Santa and his elves get around to all the houses they need to visit on Xmas Eve. Take a leaf from his book and make sure you PLAN, PLAN, PLAN! Make sure you plan your meals ahead of time, If you’re going out, check the menus in advance and choose the meal you will eat that evening and plan your other meals during the day around it so that your day is balanced. Stay focussed on your selection when you get to the restaurant and don’t look at the menu again when you get there so you get tempted or swayed to choose something else. If you are having a dinner party at someone’s house ask for the menu in advance so you can plan your eatin strategy in advance.
Eat well for the whole day – rule out that crazy chrimbo snack binge!
As with the above tip, don’t let one meal throw you off BUT equally prepare for that meal by ensuring you eat consistently beforehand. Instead of going crazy on christmas snacks throughout the day find healthy alternatives. This way you can achieve your macros for the day and still enjoy the meal out in the evening and maybe the odd cheeky treat. Remember also that changes only ever happen through consistent behaviour so if you are being consistent in the day, you are less likely to let yourself go in the evening.
Switch it up and indulge in some healthy alternatives for your christmas faves
Everyone loves a good old christmas dinner with all the trimmings and we are by no means suggesting you forego your christmas day meal. But there are some better choices you can make. Why not make some easy switches on your christmas plate? Instead of roast potatoes laden in fat or buttery mash potatoes why not make some baked sweet potatoes or cauliflower mash? How about grilling your food or using an air fryer instead of deep frying? Replace panko breadcrumbs with oats? The most dangerous dishes on the table are the vegetables cooked in creamy sauces: You know the candied sweet potatoes and the broccoli topped with cheese sauce aren’t good for you. No, you can’t coat your peas and carrots in melted butter either. Reach for steamed vegetables or flavour them with olive oil, lemon and herbs and you’ll save about 150 calories per serving. And finally remember your portion control. You don’t have to go for second and third helpings. Eat mindfully and consciously; take your time and you will feel satisfied without having to stuff yourself with additional helpings.
A family that’s healthy together, stays together
Get the whole family involved this Christmas. Christmas really does not have to equate to bad food and sitting around watching movies all day. Involve the whole family in eating well and talk about why you have made these changes. By educating yourselves all together, it becomes a family goal and something that you are all invested in together. More over if you are all eating the same meal together, it is easier to succeed. After that Christmas meal make sure you all spend some time outdoors together having a long walk to get that digestion going and keep on top of the exercise. Its also a fantastic way to bond with the family being outdoors with nature.
Stay focused on your daily goals
Just because it’s Christmas this does not give you license to take a break from your routine! Remember to stick to all other components of your journey. Keep your stress levels low; big family gatherings especially at Christmas can often get that blood pressure rising but keep your stress levels low by meditating for ten minutes or doing some yoga, get your 8 hours of sleep a day to keep you focused and stress free. Make sure you find thirty minutes at the beginning of your day to exercise and get those endorphins flowing. And most importantly STAY HYDRATED! Stick to your two litres of water a day. We appreciate the temptation of the free-flowing alcohol. If you are having the odd cheeky glass, go for low calorie alcohols such as gin, Or replace alcohol with plenty of sparkling water with fresh fruit or lemon/lime. Not only does this feel like a nice drink but helps you stay on top pf your hydration target.
While we all love the atmosphere and joyous spirit that the festive season brings, it’s important to keep a bit of balance in relation to what you put into your mouth over the coming weeks. We’re not going to be killjoys and tell you to only eat alfalfa sprouts and activated almonds leading up to Christmas. But do try out the above tips to stay balanced and focused on your goals. Merry Xmas and enjoy the festivities and the food!
SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon
GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.
PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.
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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.
20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.
Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks
A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.
This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!