My Day On A Plate: Bec Miller
Bec is a 26 year old avid food lover, clinical nutritionist (BchScNutr) and the founder of what she refers to as her 'business baby' Health with Bec. Bec works with women and specialises in weight loss and gut health.
Health with Bec helps women in two ways, through personalised meal plans and consultation services, and also through meal plan ebooks that are sold online. Through this, Bec has collectively helped over 2000 women worldwide!
Bec is obsessed with the work she does and LOVES being rewarded by watching women feel stronger, happier and healthier every day.
Here is a sneak peek into what fuels Bec's busy days!
I enjoy a coffee as soon as I wake up. I make this myself by using either a Nespresso pod or a good quality, organic ground coffee and make a mug of black coffee. Then, I’ll transfer it to my nutribullet and blend it with 1 tbsp MCT oil and a touch of stevia! Sometimes though, I’ll order it out and grab an almond milk flat white or make one at home (this will be a few times a week).
Then, I smash out at least 1 to 1.5 hours of work to get most of my emails out of the way! My brains nice and active in the morning and it takes away some of my overwhelm for the day.
8.00am - 10.00am
I’ll then always move my body in some way. It’s a non-negotiable for me. I am obsessed with long walks, so on at least 4 days of the week, you’ll see me walking along the beach (it’s so beautiful in Cottesloe where I live). Two mornings a week I have a PT session too which I have recently started and absolutely LOVE. I also sometimes head to the gym and do my own HIIT style work out on the step machine – I love this! I set myself small challenges every time and pump some intense beats to motivate myself haha.
For breakfast, I actually usually skip it and practice intermittent fasting! It works well for me as I don’t get too hungry in the morning and I just eat my first meal whenever I feel hungry (this can be anywhere from 10.00am-1.00pm. However, on my PT days, I’ll usually eat breakfast about half an hour afterwards my session.
10.00am - 1.00pm
For my first meal, it can be 1 of 3 things!
I love to have leftovers from the night before, sometimes this is just the veggie component and then I’ll quickly cook up a protein source on the day. This will usually always be either chicken or tofu (approx. 100-120 g of either) with a big amount of roasted, sautéed or stir-fried veggies.
I grab something easy if I don’t have and prepared food in the fridge! I quite like this as it forces me to have that mid-day break and leave my screen which I actually enjoy! I absolutely love to rice paper rolls from Peko Peko (an amazing, super healthy modern Japanese-style restaurant).
I’ll make a big salad that’s bulked up with lettuce, spinach or mixed leaves, cherry tomatoes, cucumber, about 1/3 avocado, about ½ cup roast chicken and a dressing made from approx. 1-2 tbsp olive oil, mustard and vinegar!
I actually really don’t feel the need to snack as I make my lunch nice and filling! I love to eat the right balance of protein, healthy fats and fibre to keep me full and energised for 4-5 hours.
On the days that I do slightly less activity, such as a walk, I’ll just have something like an apple with 1 tbsp almond butter, a small handful of nuts, a carrot with a few tbsp hummus or ½ an avocado.
On the days that I have my PT, I get a little hungrier and may need something a bit more substantial. So, often this will be one of my Health with Bec Balls or my One Minute Keto Mug Bread with ¼ avocado (you can find the recipes for both of these in my Snack Ideas Guide on my website!).
If I can, I love to have this early!
It’s always a protein and veg style meal – but it’s never ever plain and boring. You won’t see me sitting down with grilled fish and steamed vegetables.
It will be a stir-fry with lots of flavours created from garlic, ginger, tamari and miso, a grilled protein source with some tasty roast veg, a super simple curry-style meal made from mainly curry paste & coconut cream on a huge bed of cauliflower rice or a pasta sauce that I serve with zoodles. I love big meals, so I always create ones that are bulked up with low calorie, low carb vegetables like greens, cauliflower, zucchini, broccoli and brussels sprouts.
Recipe Garlic Pork with Cauli Puree, Sweet n Sour Cabbage and Asparagus
Time 30 minutes
2 lean pork fillet steaks (approx.150 g each)
1 tsp garlic powder
1 tbsp olive oil
2 tbsp parmesan cheese (or nutritional yeast flakes)*
1 garlic clove
1 tbsp butter or olive oil
1 tbsp almond milk*
½ small head cauliflower (approximately 140 g)
½ head red cabbage (approximately 300 g)
½ red onion
2 tbsp balsamic vinegar
1 tsp caraway seeds
1 tsp celery seeds
1 tsp stevia
1 tsp salt
1 tsp pepper
8 spears asparagus
- Slice cabbage and onion finely and chop cauliflower into small
- Rub the pork fillets in 1 tbsp olive oil, garlic powder and a sprinkle of salt and leave to marinate whilst you prepare the cauliflower puree and
- In a small bowl, combine the vinegar, stevia, caraway and celery seeds; set
- Place cabbage and onion in a saucepan; add a small amount of Cover and steam until tender, about 10 minutes.
- Then, while the cabbage is cooking, make the cauliflower puree by steaming the cauliflower until well In a food processor, add the cauliflower, milk, butter and parmesan and blend until very smooth. If it’s too thick, add a little more almond milk. Season with salt. Set aside (keep warm in the oven if desired).
- Once the cabbage is tender, add vinegar mixture; toss to coat then season with salt and pepper and return the lid to keep it
- Heat a pan over medium-high heat, then add the pork and cook until desired (about 4 minutes each side). Also, add the asparagus to pan fry it until tender, or simply steam it!
- Assemble half of each element on a plate!
Tips and swaps
This recipe goes beautifully with beef steaks or chicken too!
Recipe from Low Carb Winter Warmers Recipe eBook