Tag: lunch

Categories
Nutrition

Heathly Recipe #56 – Lunch

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 –  Chicken Kababs and Rosemary Chicken and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

  • Spicy Seared Tuna
  • Mediterranean Style Fish

Spicy Seared Tuna

Nutritional Information
Per Serving

Calories- 132
Protein- 30
Carbohydrates- 3
Sugar- 1
Fiber- 1
Fat- 3.5
Saturated- 1
Trans- 0
Cholesterol- 94
Sodium- 230

INGREDIENTS:
2 pieces of tuna loin
½ cup white sesame seeds
½ cup black sesame seeds
1 tbsp wasabi powder
1 tbsp sesame oil
Sprinkle of salt
¼ tsp of black pepper

1.) Combine sesame seeds, black pepper and wasabi. Heat a nonstick pan over
high heat. Spray pan with cooking spray. Add sesame oil to pan.
2.) Salt tuna lightly, and then coat with the wasabi/sesame mixture. Reduce heat
to medium/high. Sear tuna until lightly browned, about 2 minutes. Flip and then
sear tuna on the other side, about 2 minutes. Remove from heat. Serve and
enjoy! Makes 4 servings

Mediterranean Style Fish

Nutritional Information
Per Serving

Calories- 132
Protein- 30
Carbohydrates- 3
Sugar- 1
Fiber- 1
Fat- 3.5
Saturated- 1
Trans- 0
Cholesterol- 94
Sodium- 230

INGREDIENTS:
4 fish filets
Pinch of salt
Sprinkle of black pepper
Sprinkle of oregano
4 tbsp of low sodium jarred marinara sauce
Sprinkle of garlic powder
Sprinkle of basil
Sprinkle of hot red pepper flakes
4 tbsp of part skim shredded mozzarella

1.) Spray glass oven proof bake tray olive oil. Place fish in bake tray in a single
layer. Spray fish with olive oil cooking spray. Sprinkle each filet with salt, pepper,
garlic powder. Top each filet with marinara and spread it evenly. Top with
shredded mozzarella.
2.) Bake for 20-25 minutes or until fish flakes easily. Enjoy! Makes 4 servings
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 #40 – Lunch

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 –  Club Omelette and Pizza Omelette and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

  • MEXICAN POTATO SALAD
  • ORIENTAL RICE

MEXICAN POTATO SALAD

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound red potatoes, cooked
• ½ red bell pepper, diced
• ½ cup black beans
• ¼ cup celery, sliced
• 1 scallion, thinly sliced
• 1 tablespoon fresh cilantro,
chopped
• ½ cup salsa

DIRECTIONS
1. In large bowl, combine all the ingredients.
2. Stir gently.

Per Serving

CALORIES: 144
PROTEIN : 7g
CARBS : 29g
FAT : 0g

ORIENTAL RICE

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• ¾ cup long-grain brown rice
(uncooked)
• ½ cup green bell pepper, finely
chopped
• ¼ cup onion, finely chopped
• ¼ cup celery, finly chopped
• ½ cup sliced water chestnuts,
halved
• ¾ cup low sodium chicken broth
• ¾ cup water
• ¼ teaspoon ground sage
• ¼ teaspoon nutmeg
• Salt and pepper

DIRECTIONS
1. In a medium pot, combine rice and water.
2. Bring the rice to a boil, uncovered, at medium heat.
3. When the rice is boiling, turn the heat down to medium low and
add all the remaining ingredients.
4. Place the lid on the pot, tilting it to allow steam to escape, and
cook until rice is tender and liquid is absorbed.
*If using a rice cooker: add all ingredients and cook until rice is ready.

Per Serving
CALORIES: 146
PROTEIN : 2g
CARBS : 32g
FAT : 1g

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 #35 – Lunch

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 –  Apple Oats Snack Bars and Herbed Eggs and now try this weeks delicious Lunch recipes.

This weeks two healthy lunch options are:

  • WHOLE WHEAT VEGETARIAN LASAGNA
  • VEGETARIAN FRITTATA

WHOLE WHEAT VEGETARIAN LASAGNA

INGREDIENTS
RECIPE MAKES 10 SERVINGS
• 1 pack whole wheat lasagne
noodles, cooked slightly
• 3 cups raw spinach
• ½ cup low fat parmesan cheese
• 3 eggs
• 3 cups low-fat cottage cheese
• 3 cups healthy tomato pasta
sauce
• 3 cups low-fat mozzarella

DIRECTIONS
1. Pre-heat oven to 25oC. In medium mixing bowl, beat eggs; add cottage cheese
and Parmesan cheese. Spray a glass baking dish with non-stick cooking spray.
2. Put one layer of slightly cooked lasagna noodles flat across the bottom of the
baking dish. Add ½ the leaf spinach, pressing down lightly and evenly over noodles.
Top with another layer of lasagna noodles. Top this layer of noodles with the cottage
cheese mixture; add the remaining spinach. Then add the last of the lasagna
noodles laid evenly on top of spinach. Spread pasta sauce evenly over the top;
sprinkle with mozzarella cheese. Press down lightly.
3. Cover baking dish with foil, using foil sprayed with cooking spray and keeping
foil off the center of the lasagna. Secure sides tightly over baking dish.
4. Bake about 1 hour 15 minutes in oven. To lightly brown the top, remove foil
for a few minutes at the end of baking time.
5. Allow to sit for 10 to 15 minutes before serving.

Per Serving
CALORIES: 372
PROTEIN : 33g
CARBS : 33g
FAT : 12g

VEGETARIAN FRITTATA

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 egg
• 3 egg whites
• ¼ cup shredded low fat
mozzarella cheese
• ¼ cup grated low fat parmesan
cheese
• 1 teaspoon olive oil
• 1/3 cup chopped onion
• 1 clove garlic, minced
• 1/3 cup diced green bell pepper
• 1/3 cup zucchini, chopped
• 1/3 cup tomato, chopped
• ¼ teaspoon dried oregano
• Pinch of cayenne pepper

DIRECTIONS
1. Preheat oven at 350C. In a frying pan with an ovenproof handle
heat the oil and saute onion, zucchini, garlic and green bell
pepper over medium-high heat until vegetables tender.
2. Then add the tomatoes and sweet potatoes, stirring gently
to combine with the other ingredients. Set aside.
3. Beat the eggs with the oregano, and cayenne. When all the
vegetables are cooked, pour the eggs over them.
4. Sprinkle the mozzarella and parmesan cheeses and cook gently
over low heat until the eggs are almost set.
5. Bake until eggs are set and sides are “puffy”, about 25 minutes.

Per Serving
CALORIES: 243
PROTEIN : 30g
CARBS : 6g
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 #14 – Lunch

Last week we gave you two simple breakfast recipe ideas Apple and prune porridge as well as Poached fruit with vanilla fruche and now this weeks focus is on some more tasty lunch 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 lunch options are:

  • Corn chowder

  • Penne with silverbeet, chilli and capers

Healthy option 1

Corn chowder

Ingredients

  • 1 teaspoon rise bran oil
  • 1 leek, halved and chopped
  • 2 cloves garlic, crushed
  • 1 tablespoon flour
  • 1 litre reduced-salt chicken stock
  • 3 corn cobs, kernels removed by knife
  • 1x 310g can creamed corn
  • 1 zucchini, diced
  • salt and pepper
  • chopped parsley

Method

  1. Heat the oil in a saucepan over a medium heat
  2. Cook the leek and garlic for 5 minutes
  3. Add flour and stir over a low heat for 2 minutes
  4. Pour in the stock and whisk to combine
  5. Increase the heat to high and simmer for 5 minutes, stir occasionally
  6. Add the corn kernels, creamed corn and zucchinito the pan
  7. Simmer for 10 minutes the remove from the heat
  8. Season well with salt and pepper, Stir in the parley

Serves 4

Nutritional Info

Calories – 191
Protein – 7.4g
Fat Total – 3.5g
Fat Saturated – 0.8g
Carbohydrate – 30g
Sugars – 7g
Fibre – 6g

Healthy option 2

Penne with silverbeet, chilli and capers

Ingredients

  • 300g penne
  • 1 teaspoon olive oil
  • 1 bunch silverbeet, trimmed, washed and shredded
  • 2 rasher rindless shortcut bacon, chopped
  • 2 cloves garlic, sliced
  • 2 small red chillies, finely chopped finely grated zest of 1 lemon
  • 2 tablespoons lemon juice
  • 2 teaspoons capers

Method

  1. Cook the penne in a large saucepan of boiling water according to the packet instructions
  2. Drain and keep warm
  3. Heat the oil in a large frying pan over a medium heat
  4. Cook the silverbeet, stirring regularly, for 5 minutes or until wilted
  5. Add the bacon and cook for a furthur 5 minutes
  6. Stir in the remaining ingredients and cook fir 2 minutes
  7. Add the penne to the pan and stir for 2 minutes

Serves 4

Nutritional Info

Calories – 312
Protein – 13.5g
Fat Total – 4g
Fat Saturated – 1g
Carbohydrate – 53g
Sugars – 1g
Fibre – 4g

Our previous healthy dinner recipes:

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
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipe #10 – Lunch

Last week we gave you two simple breakfast recipe ideas Capsicum, chive and cheese scones as well as Poached egg and creamed spinach on muffins and now this weeks focus is on some more tasty lunch 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 lunch options are:

  • Cauliflower soup

  • Snow pea sprout and herb salad

Healthy option 1

Cauliflower soup

Ingredients

  • 1 teaspoon rice bran oil
  • 1 onion, chopped
  • 2 medium potatoes, chopped
  • 1 head cauliflower, cut into florets
  • 1 litre reduced-salt chicken stock
  • 1/2 reaspoon ground nutmeg
  • 1/4 cup grated low-fat cheese

Method

  1. Heat and oiled pan over medium heat
  2. Cook onion for 5 minutes until soft
  3. Add the pototoes and cauliflower and stir to combine
  4. Stir in the stock and bring to boil
  5. Reduce the heat to low and simmer for 15 minutes or until tender
  6. Stir in the nutmeg
  7. Puree the soup with a hand blender and reheat gently.
  8. Place soup into bowls and top with cheese

Serves 4

Nutritional Info

Calories – 160
Protien – 11.4g
Fat Total – 5.5g
Fat Saturated – 2.5g
Carbohydrate – 14.3g
– Sugars – 4.4g
Fibre – 4g

Healthy option 2

Snow pea sprout and herb salad

Ingredients

  • 100g snow pea sprouts
  • 1 cup mint leaves
  • 1 cup coriander leaves
  • 1 cup torn basil leaves
  • 100g lamb’s lettuce
  • 2 lebanese cucumbers, halved, seeded and thinly sliced
  • 1 small red onion, finely chopped

Dressing

  • 2 tablespoons lime juice
  • 2 teaspoons fish sauce
  • 1/2 teaspoon brown sugar

Method

  1. Comine all the ingredients in a large bowl
  2. Whisk together the dressing ingredients and drizzle over the salad toss to combine and serve

Nutritional Info

Calories – 70
Protien – 4.1g
Fat Total – 0.5g
Fat Saturated – 0g
Carbohydrate – 10.7g
– Sugars – 7.7g
Fibre – 3.6g
Our previous healthy lunch recipes:

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
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #6 – Lunch

Last week we gave you two more simple breakfast recipe ideas Bacon and asparagus frittata as well as Carrot and zucchini muffins and now this weeks focus is on some more lunch 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 lunch options are:

  • Stuffed jacket potatoes with coleslaw filling

  • Chickpea, fennel and onion salad

Healthy Lunch – Option 1

Stuffed jacket potatoes with coleslaw filling

Ingredients

  • 4 potatoes
  • 1 cup shreddered cabbage
  • 1 carrot, grated
  • 1 spring onion, trimmed and chopped
  • ¼ cup low-fat mayonnaise
  • 1/3 grated low-fat cheese

Method

  1. Preheat oven to 180°C
  2. Wrap each potato in foil and bake for an hour
  3. Mix all the ingredients, except the cheese in bowl
  4. Scoop the centre from each potato and chop roughly
  5. Add chopped potato and mix well
  6. Put some cheese into the base of each potato and top with coleslaw

Serves 4

Nutritional Info per serve

Calories –103
Protein – 3.6g
Fat – Total 0.2g
Fat/Saturated – 0g
Carbohydrate – 20g
Sugars – 0.8g
Fibre – 3g

Healthy Lunch – Option 2

Chickpea, fennel and onion salad

Ingredients

  • 1 x 220g chickpeas, rinsed and drained
  • 1 small fennel bulb, thinly sliced
  • 1 small red onion, halved and thinly sliced
  • 250g cherry tomatoes, halved
  • ½ cup chopped parsley leaves
  • 2 tablespoons lemon juice
  • 1 teaspoon honey
  • 1 teaspoon wholegrain mustard

Method

  1. Toss together the chickpeas, fennel, tomatoes and parsley in large mixing bowl
  2. Separately whisk the lemon juice, honey and mustard together
  3. Drizzle the dressing over the salad and toss gently and serve

Serves 4

Nutritional Info per serve

Calories –84
Protein – 4g
Fat – Total 1.3g
Fat/Saturated – 0.20g
Carbohydrate – 11g
Sugars – 4g
Fibre – 4g

Our previous healthy lunch recipes:

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
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Nutrition

Healthy Recipes #2 – Lunch

We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!

Last week we gave you two simple breakfast ideas French Toast with berries and yogurt as well as Baked ricotta with baby spinach leaves and tomato and now this weeks focus is some simple ideas for lunch.

This weeks two healthy lunch options are:

  • Country vegetable soup

  • Chargrilled asparagus, bocconcini and watercress salad

Healthy Lunch – Option 1

Country vegetable soup

Ingredients

  • 1 teaspoon rice bran oil
  • 1 leek, halved lengthways and chopped
  • 1 carrot, peeled and diced
  • 1 turnip, peeled and diced
  • 1 stick celery, chopped
  • 2 cups reduced-salt chicken stock
  • 2 cups water
  • ½ cup frozen peas
  • 2 tablespoons rice
  • Salt and pepper
  • 1 tablespoon shredded basil leaves

Method

  1. Put large saucepan over a medium heat
  2. Add leek and cook for 2 minutes or until soft
  3. Add carrot, turnip, and celery
  4. Cover and cook for 5-7 minutes or until all vegetables have softened
  5. Add the stock and 2 cups of water, peas and rice and bring to the boil
  6. Reduce heat to low and simmer for 13-15 minutes or until rice is cook and vegetables are tender
  7. Season well with salt and pepper and add basil just before serving

Serves 4

Nutritional Info per serve

Calories – 102
Protein – 4.6g
Fat – Total 2g
Fat/Saturated – 0.4g
Carbohydrate – 14.5g
Sugars: 5.6g
Fibre: 5g

Healthy Lunch – Option 2

Chargrilled asparagus, bocconcini and watercress salad

Ingredients

  • Olive oil spray
  • 4 slices of crusty bread
  • 2 bunches asparagus, ends trimmed
  • 1 bunch watercress, leaves picked
  • 6 baby bocconcini, halved
  • 2 tablespoon chopped capers
  • 2 tablespoons balsamic vinegar

Method

  1. Preheat oven to 180°C
  2. Spray 2 oven trays with olive oil spray
  3. Place the bread in a single layer on one tray
  4. Place asparagus on the other tray
  5. Spray some more olive oil over the top of both bread and asparagus and bake for 10 minutes
  6. Please a slice of bread on the plate
  7. Top with so asparagus, watercress, bocconcini and capers
  8. Serve with a drizzle of balsamic vinegar

Serves 4

Nutritional Info per serve

Calories – 210

Protein – 14.6g

Fat – Total 11.4g

Fat/Saturated – 6.5g

Carbohydrate – 10.8g

Sugars: 2.2g

Fibre: 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
more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC