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Protein Porridge

Great for pre workout.

Ingredients Calories      Carbs      Fat      Protein   Sugar
Porridge Oats, 50 g 186    30    4     6 1
Egg Generic – 1 egg 105    1    7     9 0
Fresh – Banana Raw, 100 gm 89    23    0     1 12
Fresh Milk Semi-skimmed, 150 ml 75    7    3     5 7
One Teaspoon of Honey , 1 teaspoon 21    6    0     0 6
Dried Apricots, 15 g 27    5    0     1 5
Total 503    72    14     22 31

 

1. Place oats and milk in a large bowl  (add a little water until the oats are submerged) cook in a microwave for 2 mins.

2. Stir

3. Crack and egg into the bowl, stir and cook for an extra minute.

4. Stir (cook for longer if you wish to have a thicker consistency)

5. Add Honey, Apricots, and Banana Chucks and some ground Cinnamon to taste.

 

Mackerel and Avocado Salad

Great for pre bed time.

Ingredients Calories    Carbs    Fat    Protein  Sugar
Mackerel Fillets In Brine 125g Tin (88g Drained) 220    0    16    18  0
Generic – Avacado – Small (ripe) 200    12    18    0  0
Spinach – Raw, 1 cup 7    1    0    1  0
Cucumber – Quarter., 50 g 1/4 cucumber 5    1    0    0  1
Baby Plum Tomatoes , 50 g 9    2    0    0  2
Garlic Clove, 1 each (3g) 3    0    0    0  0
Pitted Black Olives, 20 g (drained) 30    1    3    0  0
Total 474    17    37    19  3

 

1. Drain Mackerel Fillets place into a large bowl

2. Remove Skin and stone and chop Avocado into small pieces, add into bowl.

3. Add a crushed garlic clove into the bowl and mash all the ingredients together using a fork.

4. Place the spinach, tomatoes, cucumbers in a separate bowl and add the Avacado/Makerel mixture on top.

5. Decorate the mixture with black olives, balsamic vinegar, black pepper and chilli flakes to taste.

 

 

 

 

 

 

 

Recipes

Eating a healthy balanced diet is equally as important to getting results and aiding recovery whilst engaging in a training program.

By conducting body composition testing and food diary analysis I can give you specific calorie requirements and nutritional advice to ensure you reach your goals.

Eating healthy doesn't have to be time consuming and tasteless. Here are a couple of my favourite recipes which can be made in under 10 mins...