Tag: healthy

Categories
Nutrition

Heathly Recipe #39 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  Chilli Lime Pork Strips and Pesto Grilled Pork Chops and now try this weeks delicious breakfast recipes.

This weeks two new healthy breakfast options are:

  • CLUB OMELETTE
  • PIZZA OMELETTE

CLUB OMELETTE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 slice bacon, cooked
• 2oz turkey or chicken breast
• ½ small tomato, diced
• 1 scallion, sliced
• 4 egg whites
• 1 egg
• 1oz low fat cheddar
• Pinch of sea salt
• Pinch of black pepper

DIRECTIONS
1. Have your bacon cooked and crumble it up. Cut the turkey
or chicken into small squares and have the tomato and scallion
sliced and at hand.
2. Beat eggs and pour in a pan over medium heat.
3. Once the eggs are set in the pan, add the bacon, tomato, scallion
and turkey while it’s still cooking.
4. Add cheddar, salt, pepper, fold, and serve once it’s cooked.

Per Serving

CALORIES: 236
PROTEIN : 36g
CARBS : 5g
FAT : 8g

PIZZA OMELETTE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 tablespoon olive oil
• 1 egg
• 6 egg whites
• 2 ounces low-fat mozzarella
cheese
• 2 tablespoons no-sugar-added
pizza sauce, warmed (or
healthy spaghetti sauce)
• ¼ cup green pepper, finely
chopped
• 1 teaspoon grated low fat
parmesan cheese

DIRECTIONS
1. Pour oil in skillet on medium heat.
2. Beat eggs and pour in a pan.
3. When omelette hardens, place mozzarella, parmesan, peppers
and pizza sauce on top.
4. Fold in half and cook until ready.

Per Serving
CALORIES: 201
PROTEIN : 24g
CARBS : 6g
FAT : 9g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #38 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  Easy Meat Balls and Italian Zucchini Meat Loaf and now try this weeks delicious new Dinner recipes.

This weeks two new healthy Dinner options are:

  • CHILLI LIME PORK STRIPS
  • PESTO GRILLED PORK CHOPS

CHILLI LIME PORK STRIPS

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 tablespoon lime juice

DIRECTIONS
1. Slice the pork as thinly as you can into small strips.
2. Heat the oil in a large pan over medium-high heat and add the
pork.
3. Stir-fry the pork strips until they’re nearly done, about
6 to 7 minutes, then stir in the chilli powder and lime juice.
4. Continue stirring and cooking for another 3 to 4 minutes.

Per Serving
CALORIES: 201
PROTEIN : 30g
CARBS : 0g
FAT : 9g

PESTO GRILLED PORK CHOPS

INGREDIENTS
RECIPE MAKES 4 SERVINGS
(4 PORK CHOPS)
• 4 pork chops (4oz each,
trimmed of all fat)
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• ¼ cup fresh basil leaves
• ¼ cup fresh bay leaves
• Grated zest of ½ lemon
• 2 tablespoons water
• Salt

DIRECTIONS
1. To make pesto, put garlic in food processor and pulse until
chopped. Add basil, parsley, and lemon zest and pulse until
chopped. Add water, oil, and pinch of salt then process until
almost smooth. Transfer to serving dish.
2. Cook in a large pan over medium-high heat, about 5 minutes
per side or until cooked.
3. Coat pork with pesto as it cooks. Serve with remaining pesto.

Per Serving
CALORIES: 219
PROTEIN : 30g
CARBS : 0g
FAT : 11g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #37 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Snack recipe ideas –  Cajun-Style Sweet Potatoes and Curried Sweet Potatoes and now try this weeks delicious Dinner recipes.

This weeks two healthy Dinner options are:

  • EASY MEAT BALLS
  • ITALIAN ZUCCHINI MEAT LOAF

EASY MEAT BALLS

INGREDIENTS
RECIPE MAKES 4 SERVINGS
(20 MEATBALLS)
• 1 pound of extra lean ground
beef (or any ground lean red
meat)
• ½ cup of minced onion
• 2 egg whites
• 1 egg
• ¼ cup oat bran
• 2 tablespoons low fat parmesan
• 1 teaspoon oregano
• ½ teaspoon garlic powder
• 1 teaspoon of dried parsley
• 2 tablespoons of skim milk
• Salt and pepper

DIRECTIONS
1. In a large bowl, mix all the ingredients together.
2. Shape into balls, 20 meat balls total.
3. Bake for 25 minutes at 200C.

Per Serving
CALORIES: 233
PROTEIN : 34g
CARBS : 4g
FAT : 9g

ITALIAN ZUCCHINI MEAT LOAF

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pounds extra lean ground
beef (or any extra lean red
meat)
• 2 tablespoons olive oil
• 1 small tomato, diced finely
• 2 medium zucchini, chopped
• 1 medium onion, chopped
• 2 cloves garlic, crushed
• 1 teaspoon dry parsley
• 1 egg
• ¾ cup low fat parmesan
• Salt and pepper

DIRECTIONS
1. Preheat the oven to 200C
2. Heat 1 tablespoon olive oil in a pan and sauté the zucchini,
onion, and garlic in it for 5 minutes.
3. Let the vegetables cool a bit and then put them in a big bowl with
the beef, tomato, parsley, egg, cheese, salt, and pepper.
4. Using clean hands, mix the ingredients.
5. Take the meat mixture and put it in a big loaf pan, or a glass dish.
6. Bake for 35 to 40 minutes.

Per Serving
CALORIES: 263
PROTEIN : 36g
CARBS : 5g
FAT : 11g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #34 – Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  “Fried” Chicken Fingers and Cashew-Crusted Chicken and now try this weeks delicious Snack recipes.

This weeks two healthy Snack options are:

  • APPLE OATS SNACK BARS
  • HERBED EGGS

 

APPLE OATS SNACK BARS

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• ¾ cup oatmeal
• ¼ cup oat bran
• 6 egg whites
• 1 scoop vanilla protein
• 2 tablespoons unsweetened
apple sauce
• ¼ teaspoon of baking powder
• Pinch of sweetner
• Pinch of cinnamon
• 2 apples, diced
• Drop of vanilla extract

DIRECTIONS
1. In a blender, mix all the ingredients (except for the apples). Blend
until the mix gets thick and pour in a big bowl.
2. Add the apples to the mix and stir with a spoon.
3. Pour the mix in a baking dish, and cook at 350c until cooked
(about 30 minutes). Cut in 4 equal bars.

Per Serving
CALORIES: 161
PROTEIN : 17g
CARBS : 21g
FAT : 1g

HERBED EGGS

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 whole hard-boiled egg
• 3 hard boiled eggs, whites only
• 1 tablespoon greek yogurt
• Pinch of oregano
• Pinch of parsley
• Pinch of basil
• 1 teaspoon olive oil

DIRECTIONS
1. Peel the eggs and slice the eggs in half.
2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
3. Mash the eggs with a fork. Stir in, yogurt, chilli powder,
garlic powder, onion powder, olive oil, and mix until creamy.

Per Serving
CALORIES: 183
PROTEIN : 20g
CARBS : 1g
FAT : 11g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipe #33 – Dinner

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Breakfast recipe ideas –  Blueberry Brad Protein Muffins and Blueberry Protein Pancakes and now try this weeks delicious breakfast recipes.

This weeks two healthy Dinner options are:

  • “FRIED” CHICKEN FINGERS
  • CASHEW-CRUSTED CHICKEN

“FRIED” CHICKEN FINGERS

INGREDIENTS
RECIPE MAKES 4 SERVINGS
(16 FINGERS)
• 4 cooked chicken breasts
(4oz each)
• 2 egg whites
• 1 teaspoon coconut oil
• ½ cup bran buds
• ½ cup oatmeal
• 1 teaspoon onion powder
• Salt and pepper

DIRECTIONS
1. Preheat oven to 300C. Prepare baking sheet by coating with coconut
oil. Cut chicken breasts into 4 equal strips (you should have 16 strips
total). Set aside. Grind oatmeal and bran buds in a food processor
. Next, combine all dry ingredients in a large container
with a tightly fitting lid. Shake well. This is your coating mixture.
2. Add egg whites in a medium bowl. Dip each strip in the egg whites.
Then dip each strip (finger) in the coating mixture. Make sure each
piece is well coated.
3. Place on the baking sheet. When all of your chicken has been coated
and your baking sheet is full, place in the oven and bake for 10 minutes
or until golden. Then turn the fingers
and bake for an additional 5-6 minutes.

Per Serving
CALORIES: 215
PROTEIN : 30g
CARBS : 17g
FAT : 3g

CASHEW-CRUSTED CHICKEN

INGREDIENTS
RECIPE MAKES 4 SERVINGS
(4 BREASTS)
• 4 boneless, skinless chicken
breasts (4oz each)
• 2/3 cup raw cashew pieces
• ¼ teaspoon paprika
• 1 egg
• 2 tablespoons macadamia oil
• Salt and pepper

DIRECTIONS
1. Put the cashew pieces in a food processor and grind them
to a fine texture. Place them out onto a plate and add the salt,
pepper, and paprika, mixing the whole thing well. Set aside.
2. Break the egg into another plate with a rim around it (or large bowl).
3. Dip each chicken breast into the egg and then into the cashew
mixture, coating both sides. Add macadamia oil in pan over
medium to medium-high heat and add the chicken.
4. Sauté until it’s golden on both sides and cooked through
about 5 minutes per side.

Per Serving
CALORIES: 257
PROTEIN : 29g
CARBS : 6g
FAT : 13g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #32 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty Dinner recipe ideas –  Basil Beef and Beef Roast with Apples and now try this weeks delicious breakfast recipes.

This weeks two healthy Breakfast options are:

  • BLUEBERRY BRAN PROTEIN MUFFINS
  • BLUEBERRY PROTEIN PANCAKES

 

BLUEBERRY BRAN PROTEIN MUFFINS

INGREDIENTS
RECIPE MAKES 6 SERVINGS
(6 MUFFINS)
• 1 cup oat bran
• ½ cup flaxseed meal
• 4 scoops protein powder
• 2/3 cup frozen blueberries
• 1 teaspoon sweetener
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 1 teaspoon baking powder
• 3 egg whites
• 1 teaspoon maple extract
• 2/3 cup water

DIRECTIONS
1. In a big bowl, mix all the ingredients (except for the blueberries).
Stir until the mix gets thick.
2. Add the blueberries and stir
3. Scoop into a muffin pan coated with cooking spray.
4. Bake at 350C for 25 minutes.

Per Serving
CALORIES: 182
PROTEIN : 21g
CARBS : 20g
FAT : 2g

BLUEBERRY PROTEIN PANCAKES

INGREDIENTS
RECIPE MAKES 1 SERVING
(4 TO 6 PANCAKES)
• 6 egg whites
• ½ cup oatmeal (dry)
• Vanilla extract
• Pinch of cinnamon powder
• Pinch of sweetener
• Blueberries
• ¼ teaspoon baking soda
• Cooking spray

DIRECTIONS
1. Heat a frying pan until hot and then reduce to medium
temperature.
2. After mixing together all the ingredients in a blender, spray, drop by spoonful onto the pan.
3. When bubbles start to form, place evenly on pancake about 1
tablespoon blueberries.
4. Let them set in before flipping the pancake.
5. Makes about 4-6 pancakes depending on the size.

Per Serving
CALORIES: 228
PROTEIN : 28g
CARBS : 29g
FAT : 0g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Health Recipes #30 – Smoothies

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty vegetarian recipe ideas –  Black Bean and Sweet Potato Chilli and Pepper Quiche and now try this weeks delicious breakfast recipes.

This weeks two healthy Smoothie options are:

  • Chocolate Smoothie
  • Yogurt banana pudding

 

CHOCOLATE SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Chocolate Protein
• 1 teaspoon pure cocoa powder
• Pinch of sweetner
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Pour and Enjoy!

Per Serving
CALORIES: 162
PROTEIN : 31g
CARBS : 5g
FAT : 2g

Yogurt Coffee Smoothie

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• 1 shot of espresso
• ¼ cup of low fat yogurt
• Pinch of sweetener
• Pinch of cinnamon
• 5 ice cubes

DIRECTIONS
1. Blend, Pour and Enjoy!

Per Serving
CALORIES: 169
PROTEIN : 35g
CARBS : 3g
FAT : 1g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #28 – Quick Snacks

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty breakfast recipe ideas –  Oatmeal apple pancakes and Banana split oatmeal and now try this weeks delicious breakfast recipes.

This weeks two healthy Quick Snack options are:

  • Apple yogurt
  • Yogurt banana pudding

APPLE YOGURT

INGREDIENTS
RECIPE MAKES 1 SERVING
• ¾ cup low fat yogurt
• 2 tablespoons apple sauce
• 1 apple, sliced or diced
• Pinch of sweetner
• Pinch of cinnamon
• Pinch of nutmeg

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 160
PROTEIN : 16g
CARBS : 24g
FAT : 0g

YOGURT BANANA PUDDING

INGREDIENTS
RECIPE MAKES 1 SERVING
• ¾ cup low fat yogurt
• 1 teaspoon fat free sour cream
• ½ scoop Vanilla protein
• 1 Banana, sliced
• Pinch of stevia
• Drop of vanilla extract

DIRECTIONS
1. Mix all the ingredients together in a bowl, stir well and enjoy!

Per Serving
CALORIES: 273
PROTEIN : 31g
CARBS : 35g
FAT : 1g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #27 – Breakfast

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty salad recipe ideas –  Roast pumpkin and lentil salad and Moroccan-style carrot and sumac salad and now try this weeks delicious breakfast recipes.

This weeks two healthy Breakfast options are:

  • Roast pumpkin and lentil salad
  • Moroccan-style carrot and sumac salad

Oatmeal Apple Pancakes

INGREDIENTS
RECIPE MAKES 1 SERVING
(4 TO 6 PANCAKES)
• 6 egg whites
• ½ cup oatmeal
• 1 tablespoon unsweetened
apple sauce
• Pinch of cinnamon
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray

DIRECTIONS

1. First heat a frying pan until hot and then reduce to medium
temperature. After mixing together all the ingredients in a blender
(except for the diced apple), spray some cooking spray, drop by spoonful onto the pan.
2. Place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

Per Serving
CALORIES: 240
PROTEIN : 28g
CARBS : 32g
FAT : 0g

BANANA SPLIT OATMEAL

INGREDIENTS
RECIPE MAKES 1 SERVING
• ½ cup oatmeal
• 1 scoop chocolate protein powder
• ½ cup low fat milk
• Pinch of stevia
• 1 banana, sliced
• 4 big strawberries, sliced
• 1 tablespoon low fat yogurt
• Water

DIRECTIONS

1. In a big bowl, mix oatmeal with the milk and complete with water
until it completely soaks the oatmeal.
2. Cook in a Microwave for about 1 minute – stir the mix , then
microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes.
4. Add the chocolate protein powder and stevia, stir.
5. Stir in the banana and strawberry slices.
6. Top with the Greek yogurt and enjoy!

Per Serving
CALORIES: 334
PROTEIN : 37g
CARBS : 42g
FAT : 2g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Categories
Nutrition

Healthy Recipes #23 – Stir Fry

Last week we gave you two simple dessert recipe ideas  Strawberry nutmeg pancakes as well as Apple & pear crumble and now this weeks focus is our tasty Stir-Fry ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy Stir-fry options are:

  • Hokkien noodle stir-fry
  • Tofu stir-fry

Healthy option 1

Hokkien noodle stir-fry

Ingredients

  • Spray olive oil
  • 1/4 cup onion, finely sliced
  • 200g skinned chicken pieces
  • 2 cups hokkien noodles
  • 1 cup baby bok choy, shredded
  • 1/4 cup baby corn
  • 1/4 cup capsicum, sliced
  • 2 tablespoons kecap manis
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon coriander, finely chopped

Method

  1. Heat a wok to medium heat and add a little spray oil
  2. Add onion and chicken and cook until chicken is golden brown
  3. Add the noodles and cook for a minute, then add all the vegetables
  4. Mis the sauce ingredients in a small bowl and pour over the noodles
  5. Stir through for 30 seconds
  6. Top with coriander
  7. Serve immediately

Serves 2

Nutritional Info

Energy (kJ)  – 1549
Protein – 28g
Fat Total – 11.1g
Fat Saturated – 2.5g
Carbohydrate – 37.2g
Sugars – 0g
Fibre – 3.3g

Healthy option 2

Tofu stir-fry

Ingredients

  • Spray olive oil
  • 200g fried tofu squares
  • 1/4 cup oyster mushrooms
  • 1/4 cup enoki mushrooms
  • 1/2 cup snow peas

Method

  1. Heat a wok to a medium heat and sprail with a little olive oil
  2. Place the tofu squares in the wok and until until golden brown
  3. Remove from wok and set aside
  4. Spray a little olive oil into the wok and add the mushrooms and snowpeas
  5. Stir-fry for three minutes
  6. Remove the mushrooms and snowpeas, place around the tofu and serve

Serves 2

Nutritional Info

Energy – 536 kJ
Protein – 10.8g
Fat Total – 6.8g
Fat Saturated – 0.9g
Carbohydrate – 4.3g
Sugars – 0g
Fibre – 2.9g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

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