I Tracked What I Eat in a Week! No Restrictions + Healthy Eating

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This is everything I ate in the week! Please don't forget, I'm not working towards fat loss or muscle building at the moment (I recently had phases of each until early this year), so this is me focussing on training-specific goals and enjoying my workouts! Everyone's diet and nutritional requirements are unique, so this is just for simple meal ideas and sharing how much things can vary for me day to day! Love ya 🤍

Recipes at your request!!:

Matcha Pancakes (makes 8 pancakes):

- 2 cups oats (you can use the same amount of plain flour if you prefer!)
- 2 tbsp matcha powder
- 1 large banana
- 2 cups milk (I used almond milk)
- 3 tsp baking powder
- Optional: sugar, salt, vanilla extract, 1tbsp oil ( I didn’t have any of these in mine but you can season to taste!)

Blend all the ingredients together in a mixer until smooth. Heat a lightly greased pan to medium-high heat and pour the batter. Cook for about 2-3 mins each side or until both sides are golden/greeny brown! Serve with anything you like! The grilled bananas are below 😘⬇️

For the bananas: Slice the bananas in half lengthways. Heat a lightly greased/ non-stick griddle pan to high heat. Add the bananas flat-side down and heat until golden brown stripes appear! Enjoy ❤️

Mac’n’cheese (serves 4):

- Instead of using 2 pots of eat lean, I swapped one pot for dairy lea spreadable
- Instead of the bacon medallions, I just chopped 100g ham slices
- I didn’t have eat lean shaker so didn’t use it… but I don’t think it makes much of a difference (:

Flat bread (makes 4):
- 250g plain flour
- 250g greek yoghurt (5% fat)
- Pinch of salt
- Optional: herbs, seeds, olive oil (I didn’t use any of these but they would all work!)

Mix the ingredient together into a bowl and knead for 5 minutes. You can cover the dough and leave it to rest for 2 hours if you wish - I skip this step often and I don’t personally notice a difference! Split the dough into 4 and roll it out so it’s about 3mm thin. Heat a lightly greased pan to high heat and lie the flat bread flat, cook for ~2mins both sides - it should puff a little bit! If there are a few brown spots that’s great too! Repeat for the remaining 3 flat breads and keep them warm in the oven or wrapped in foil until the remainder are cooked! Serve with chicken, tzatziki, tomatoes and cucumber!

[MiaJohnson-xm]

Natacha, please consider reading the book Woman’s weight loss secrets: the unspoken truth, its a game changer

[eliisemartaeinpaul]

Can we please just talk about how many skills this woman has outside of fitness!? Altering a jumper for herself - no problem! Cooking meals that are all delicious and totally look like they are out of a fancy cookbook - you got it! Running several businesses whilst managing her time and health - killing it! Making me laugh out (way too) loud at least five times in 30 minutes through a computer screen - no effort needed 😎 The list could go on and on and the same goes for Mario.

I truly admire your sense of balance, it's sooo reassuring to watch. Thank you so much for being such an inspiration Natacha! sending big hugs xx ❤

[yhdvwzz]

whenever I am having a day where I don't feel great I always come watch one of your videos for your levelheadedness, joy, and knowledge ! It's infectious and makes my day so much better too :) ♥️

[lisenormann]

I love that Mario contributes more and more in front of the camera, I love to see the banter between the two of you =)

[natachaoceane]

If it's helpful, I'm always happy to share the recipes for the meals + snacks I made in this video in the description box ❤‍🔥just let me know which ones you'd like and I've got your back 🤍

EDIT: OK the most popularly requested recipes (matcha pancakes, mac'n'cheese + flat breads) are in the description box now! There's a character limit though so I can probably get a couple more in but that might be my limit. Let me know which ones! 🤍🤍

[lisahuang]

Omg you know what would he great? Like a weekly grocery haul! You manage to always make delicious meals and would love to see what you have in your fridge to whip up all these delicious recipes

[alicewinning]

Does anyone else's mood just go up by x1000 when watching Natacha on Youtube? You make me smile girl, I love when you release new videos. Hope you're keeping well Lovely! xx

[missknisely]

You are literally the only youtuber I can watch chat about food and working out and come out of it feeling really good. I just want to commend you on putting *actual* wellness out there. My brain is so messed up from all of the contradictory and strict messaging it has gotten over my lifetime. But I feel like just hanging out with you and chatting about your process is like having a friend I aspire to be more like. It's nice. So thanks, bud <3

[adaparviainen]

I'm drooling about how good those meals look. Also these WIEIA week videos are my favourites from you so definitely film more!! Makes me happy in a weird way haha <3

[leanneanderson]

Congratulations to Lululemon on getting you as an ambasador! Lululemon --- we need Natacha to design a collection (& possibly hand alter the pieces in her living room? haha!) and have it be available for purchase asap please. Also, Mario is just a delight. I love your content so much Natacha, congratulations on everything and thank you for continuing to put out such great, engaging content.

[aliciaperry]

It's really calming to see you eating so healthy and wholesome without meal prepped bento boxes. So nice to see how little effort and stress has to go into that kind of eating! these what i eat in a week also make me realize just how chill ur what i eat in a day videos usually are. it's nice to see the bigger picture of how u fit in (or don't fit in) eating/cooking/training into a workday❤️❤️❤️ thank u for another amazing video

[emmaleerau]

I really needed this video today. I have been working through an ed for a while now and I just needed this reminder that your body is the best judge of how much food you need and I don't need to freak out when that fluctuates. Love you!!!

[JASmian._.]

I loved this! I always thought my yo-yoing appetite was strange, but this video helped me realize just how normal AND necessary it is for our body to require those different amounts of food as our hormones and activity levels shift throughout the week.

[katherinegallousis]

I’m on week 8 of your Cut program, and I’m feeling great! I love having the guidance without having to follow a video while I workout. It allows for interruptions from my kids. I’ve also never had a healthy mindset around food, and you’ve helped me so much in my approach. I’m usually all or nothing, and if I eat a cookie I throw in the towel and eat the whole bag. Restrictions are so bad for my psychology. I truly appreciate your influence! It’s too early to tell, but I think you’re changing my life for the better! I can’t even explain how grateful I am for you.

[crazyfashionstuff]

I want to send you a massive thank you for videos like these!! I consistently fall back into unhealthy eating patterns but these encourage me to get back on the right track. I also bought your recipe guides and I’m excited to try them! Plus you and Mario are so entertaining to watch 😂

[elizacham]

This is exactly what I needed! 🥰♥️ I love your content and your energy! Made my day

[oumaima.bouhaddou]

does anybody see how much EFFORT Natascha puts on each video she makes? it's extraordinary !

[noodlezhead]

Over the last few videos I’ve noticed how you’ve incorporated some elements of the training you did with the Olympians you worked with into your own routines (tempo rows, the banded lateral walk, the assault bike…)— you’re not afraid to mix it up! That’s so admirable and inspiring 🤌

[yoitzmaddie]

Yay!! I needed a Natacha video today. Currently struggling with a lower back injury and I just binge-watched your videos when you were struggling with one too. Seeing how active + happy you are now gives me hope that I’ll be able to come back even stronger just like you did. Thank you for being you & sharing your journey. ❤️

[LucyGem]

SO happy for you for your Lululemon sponsorship! I'm so glad you were able to find a company you connect with again. Also, need to try that yogurt flatbread thing... looks easy. Lots of love❤❤❤