Chunky Beef Soup

NUTRITION PER SERVING 221 kcals 15g Carbs 20g Protein 9g Fats INGREDIENTS 1.1 lb (500g) 90% lean ground beef1-1/2 tsp. salt1 onion, diced2 celery sticks, chopped2 medium carrots, peeled, chopped2 cans (28oz/800g) chopped tomatoes½ green cabbage, chopped4 cups beef stock2 bay leaves PREPARATION Heat a large pot on medium and stir-fry the beef until browned,... Continue Reading →

Sweet Potato Spread

NUTRITION PER SERVING 140 kcals 27g Carbs 5g Protein 1g Fats INGREDIENTS 14 oz. (400g) sweet potatoes½ red chili pepper5.2 oz. (150g) chickpeas, drained1 tsp. garam masala PREPARATION Peel the sweet potatoes and cut into ¾ inch (2cm) cubes. Boil in water for about 10 minutes until done. Drain, and place in a tall cup,... Continue Reading →

Warm Salmon & Quinoa Salad

NUTRITION PER SERVING 325 kcals 17g Carbs 28g Protein 26g Fats INGREDIENTS 1 red pepper1 tbsp. olive oil4 wild salmon fillets (100g each)1 tsp. spices for salmon 7 oz. (200g) sugar snaps1 litre of boiling water8 oz. (250g) of cooked quinoa 2 handfuls fresh parsley2 tbsp. fresh chives PREPARATION Preheat the oven to 400F (200C).In... Continue Reading →

Red Kidney Bean & Mackarel Salad

NUTRITION PER SERVING 422 kcals 27g Carbs 20g Protein 27g Fats INGREDIENTS 1 garlic clove, crushed1/2 lemon, juiced2 tbsp. olive oil½ cucumber, sliced8 radishes, slicedhandful parsley, chopped8.5 oz. (240g) chickpeas, drained8.5 oz. (240g) kidney beans, drained3 oz. (85g) rocket5.2 oz (150g) smoked mackerel1.7 oz (50g) pecans, chopped PREPARATION Make the dressing by mixing the crushed... Continue Reading →

Spinach, Mushroom & Bacon Quiche

NUTRITION PER SERVING 230 kcals 19g Carbs 8g Protein 14g Fats INGREDIENTS 6.1 oz. (175g) flour3.5 oz. (100g) butter1 egg6 slices smoked bacon1 leek chopped8 oz. (225g) mushrooms sliced6 eggs1 cup (235ml) unsweetened almond milk1/8 teaspoon salt1/4 teaspoon pepper PREPARATION Heat oven to 450F (230C).Make the crust by combining the flour, butter, and 1 egg, then pre-bake it for 10 mins in a 9" (22cm) pie tin.In the... Continue Reading →

Top 5 Meat Protein Sources

INTRODUCTION There are many ways to gain protein which is sufficient for your utilization of protein, generally speaking there are many ways to get protein which can ensure that you are hitting your macronutrients (macros), being the nutrients that is required by you in high quantities and calories. This can work for my fellow omnivores... Continue Reading →

Apple & Cinnamon Oatmeal

NUTRITION PER SERVING 249 kcals 41g Carbs 4g Protein 9g Fats INGREDIENTS 1 cup (100g) rolled oats1 cup (200g) unsweetened applesauce3 cups water (700ml)1 apple cut into cubes1 tsp. ground cinnamon1/2 tsp. ground cardamom2 tsp. vanilla extract2 tbsp. honey1/3 cup (35g) pecans PREPARATION Combine all ingredients (apart from pecans) in a pot and mix well.Bring... Continue Reading →

Core Workout 2

INTRODUCTION This a core workout where I incorporated some moves from an instructor and added my own to get a good strain on the abs and core strength, I hope it won't feel too bad with the way I do it but it can be adjusted to work for you. EQUIPMENT (OPTIONAL): 5 kg plate/weight... Continue Reading →

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