🔥🔥Treats this week 🔥🔥 🐰Our easter special is our High protein chocolate orange brownie topped with a mini egg (well it is easter) 🍊Date and orange crunch bar 🍰New york cheesecake flavoured wholemeal protein muffin Our Truefoodies can add these on to there order at anytime!!!! #truefood #truetreats #highprotein #nosugar #mealprep #sweetfix #cleaneating

‼️‼️‼️ Due to high demands we cannot take anymore orders for this sundays prep‼️‼️‼️ With our Truefoodies support True Food will only continue to grow 😁

Have a look at our brand new website! Up to date with current deals and prices and all our info! http://truefoodprep.com/

Who’s opted for True Foods sticky chilli pork ramen this evening 🍜🍜🍜 Broaden your diet and palate with this Japanese inspired dish. Protein: 34g, Fats: 15g, Carbs: 13g and Calories: 329 #Truefood #Mealprep #Lovefood #Ramenvibes #macros

‼️‼️EASTER SPECIAL‼️‼️ As its easter and lamb is traditiin we have come up with this little treat in our preps. Our lean curried lamb burger on a wholemeal roll with jalapeño smoked cheddar, spinach and dressed with a zero fat minted greek yoghurt sauce. This is all sided with sweet potato wedges and masala corn. #Truefood #Mealprep #Lovefood #Easterlamb

Carbohydrates, Whats good and whats bad? Carbs contain 4 calories per gram and are used as fuel for exercise, brain function and help to boost immunity. There are two kind of carbs, low GI (slow release) ‘good carbs’ which include quinoa, oats, brown rice, lentils, fruit and sweet potatoes. Hight GI (quick release) ‘bad carbs’ include bread, pasta and baked goods. A closer look Carbohydrates provide fuel for the body’s nervous system and energy for working muscles. They are sugars that break down inside the body to create glucose. The glucose then moves around the body in the blood and forms the primary source of energy for the brain, essential cells and muscles. There are two kinds of carbs – simple carbs which are sugars with simple molecular structure, and complex carbs – sugars with a complex molecular The bad carbs When a carbohydrate has a simple molecular structure the body can process them quickly leading to an energy rush as the sugars are converted to glucose. Once this process has happened it can lead to an energy ‘slump’ leading you to feel tired and sluggish. Many processed, packaged and fast foods contain simple carbohydrates as ‘sugar’. Simple carbs from added sugar have little or no nutritional value and are often described as ‘empty calories’. Simple carbs are not always bad and are found in foods that do provide nutritional benefits such as fruits, milk and other dairy products, both of which are important to a well-balanced diet. Simple carbs also tend to be high in refined grains like white flour, low in nutrient density and low in fibre. A consistent high intake of simple carbs can lead to low energy levels and weight gain. Sources of simple carbs: Fizzy drinks, sweets, biscuits, cakes, pastries and puddings, energy drinks and ice cream The good carbs When a carbohydrates have a complex structure it takes the body longer to break them down to produce the glucose it needs for energy. Foods high in complex carbs also contain vitamins, minerals and fibre which are essential to health and wellbeing. As our bodies take longer to process complex carbs, they can provide sustained energy for longer periods of time and means we don’t get the same energy spike as we do when consuming simple carbs. Complex carbs keep your body energized so they are essential in your diet if you are following a high level training programme. Sources complex carbs: whole grains, quinoa, wholemeal bread, oats, pasta, brown rice, potatoes, green vegetables, beans, lentils and chickpeas.

Keep breakfast interesting and healthy our Mango, Papaya and Acai chia pudding is a wonder. Along with the chia seeds for protein the acai mix in this dish also has top health benefits. ✔️Promotes heart health ✔️Aids weight loss ✔️Promoties skin health ✔️Has anti aging effects ✔️Encourages a healthy libido Break your overnight fast with this beauty. #Truefood #Mealprep #Breakfast #Nutrition

What is fat??? Fat contains 9 calories per gram. Not all fat is bad, it is essential for many metabolic functions. Trans Fats and Hydrogenated Fat – The BAD fats are found in pastries, margarines and “low fat” products Good sources of fat include oily fish, nuts, seeds, avocado, extra virgin olive oil, coconut oil and full fat dairy. CLOSER LOOK Fats provide you with energy and create storage spots for energy within your body. It helps to move vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides you with insulation for regulating your body temperature by filling up your body’s adipose tissue. The essential fatty acids in fats also helps with brain development, blood clotting and managing inflammation. WHY EATING FAT IS IMPORTANT Our bodies can’t make some essential fatty acids and it relies on your diet to provide them. Fat is the greatest food energy source, with 9 calories of energy per gram of fat which is more than twice as much energy as proteins or carbohydrates. Fat are an essential part of our diet and is important for good health. There are different types of fats, some being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet. When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. TYPES OF FAT There are types of fats – saturated fats, unsaturated fats and trans fats. Eating greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels when replacing saturated fats in the diet. Trans fats are processed unsaturated fats and as a result behave like saturated fats. Trans fats increases the levels of ‘bad’ cholesterol in the body which is a high risk factor for heart disease. Eating a lower amount of trans fats is important for staying healthy. Sources of saturated fats: Dairy foods – such as butter, cream, full fat milk and cheese. Meat – such as fatty cuts of beef, pork and lamb and chicken (especially chicken skin), processed meats. Some plant-based products – palm oil, coconut milk and cream, margarine. Manufactured and packaged foods – crisps, pizza, burgers, cakes, pies (including quiche, tarts, sausage rolls, pasties, croissants) and sweet and savoury biscuits Sources of unsaturated fats: Oily fish, safflower, olive and soybean oil, cashew and almond nuts, avocados. Sources of trans fats: Fried chips, battered and fried foods, pie and pastry, margarine, boxed cake, pancake and waffle mix, biscuits, doughnuts, microwave popcorn.

On our menu this week we loved designing the burrito 🌯🌯🌯 Packed with sriracha chicken, sesame wholegrain jasmine and red rice, rice berry, raw red cabbage slaw and a miso ans ponzu dressing and sesame seeds. The secret in this dish is the raw red cabbage slaw but did you know the benefits of red cabbage??? #Truefood #nutrition #mealprep #rawslaw