Breakfast wrap 

The “off” season is here. BUT instead of actually taking a tonne of time off, I decided to keep on aiming for muscle gains for a photo shoot I’ll be doing in mid-December. This means, you guessed it, more meal planning, measuring and looking forward to re-load meals.

At the same time I decided to give back to past clients, friends and acquaintances and decided to lead a {free} group winter reboot for what turned out to be nearly 30 people. I can feel the swarm of question marks swarming above everyone’s head about the number of calories in a day, meal timing and of course, macros.

My meals are not glamorous by any standard but when I do have the time I try to at least add a little variety and flavour…don’t kid yourself, it’s pretty difficult to do with a very limited amount of options.

You could easily add beans, or lettuce or tomatoes to this meal or swap the broccoli for shredded zukes and still keep within your calorie goals for the meal and day. Get creative and you’ll find that you can liberate yourself from processed crap food!

Ingredients:

1 ezekiel wrap

1.5 cups broccoli

3 oz tofu ( or 3 oz any light meat/fish protein)

1/2 tsp sriracha sauce

1/4 tsp Flavor God “Everything Spicy” seasoning

1 spritz of coconut oil cooking spray (this is = to 0 cals)

Method:

Spray pan with 1 spritz of pressurized coconut oil for cooking & heat to medium.

Add tofu and broccoli and 1 oz of water then stir in seasoning. Cover with lid and cook for 2-3 minutes.

Remove lid and stir – cooking for another 2-3 minutes.

If you like your veggies soggy – cook until your heart’s content. Otherwise, remove from heat, place in wrap and serve!

Nutritional Information:

172 Calories

22g  carbs

4g fat

12g protein

I took this photo of my hand beside my breakfast wrap to show the size and that for under 200 calories meals don’t have to be skimpy when you’re using whole food ingredients and not a lot of crummy, sugary sauces…..

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