Tag: nutrition

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

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 #36 – 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 Lunch recipe ideas –  Whole Wheat Vegetarian Lasagna and Vegetarian Frittata and now try this weeks delicious Snack recipes.

This weeks two healthy Snack options are:

  • CAJUN-STYLE SWEET POTATOES
  • CURRIED SWEET POTATOES

CAJUN-STYLE SWEET POTATOES

INGREDIENTS
RECIPE MAKES 2 SERVINGS
• 2 medium (5oz) sweet potatoes
• 1 teaspoon paprika
• ¼ teaspoon onion powder
• ¼ teaspoon thyme
• ¼ teaspoon rosemary
• ¼ teaspoon garlic powder
• Pinch of cayenne pepper
• 1 teaspoon olive oil

DIRECTIONS
1. Preheat oven to 200C. In a small bowl, stir together paprika, onion
powder, thyme, rosemary, garlic powder, and cayenne pepper.
2. Slice the sweet potatoes in half lengthwise.
3. Brush each half with olive oil.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.

Per Serving
CALORIES: 124
PROTEIN : 2g
CARBS : 27g
FAT : 2g

CURRIED SWEET POTATOES

INGREDIENTS
RECIPE MAKES 2 SERVINGS
• 2 medium (5oz) sweet potatoes
• 1 clove garlic, minced
• 1 teaspoon curry powder
• 1 tablespoon fresh parsley,
chopped
• 1 tablespoon lime juice
• Pinch of cayenne pepper

DIRECTIONS
1. Preheat oven to 200C.
2. In a small bowl, stir garlic, curry powder, parsley, lime juice and
cayenne pepper.
3. Slice the sweet potatoes in half lengthwise.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.

Per Serving
CALORIES: 116
PROTEIN : 2g
CARBS : 27g
FAT : 0g

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 #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
Fitness Advice

What is a Calorie? (Part 1)

Welcome to Part 1 of our new healthy eating and training series where we will look at the basics of nutrition and helping you understand and create a weight loss program that will work for you.

The first part I’m going to touch on is Calories.  Now I’m not going to go over the whole counting Calories thing. This isn’t just about counting calories. This is about understanding what they are in the first place, and how ultimately the energy in a calorie will decide whether your are gaining fat or losing fat.

A Calorie Is A What?

How many calories do you burn?

A calorie is a unit of energy. More specifically it is the amount of energy/heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius. It is most often used to access the energy content of food, though it can measure other amounts of energy in chemistry. On a nutrition label, it will appear in the Energy column as “cals” or “Kcal.”

The basic way the total energy is calculated is based on the list below.

  • 1 gram of Carbohydrates = 4 Calories
  • 1 gram of Protein =4 Calories
  • 1 gram of Fat =9 calories
  • 1 gram of Alcohol =7 Calories

    • Using this formula, if all you have is the gram amounts for your food item, you can figure up the caloric amount on your own.

    For example 2 tbsp (30 grams) of Peanut Butter has:
    16 grams of Fat
    6 grams of Carbohydrates
    8 grams of Protein

    This translates to this using our formula

    16 Grams of Fat =16 x 9 =144
    6 Grams of Carb =6 x 4 =24
    8 Grams of Protein =8 x 4 =32

    Add those totals together and you get 144 + 24 + 32 =200 Calories for every 2 tbsp or (30 grams) of Peanut Butter.

    How Many Calories Do I Need?

    Here are three phrases you need to become familiar with:

    Caloric Deficit – Meaning that you are in a negative amount of energy needs for your body.
    Caloric Surplus – Meaning that you are in an excess amount of energy needs for your body.
    Maintenance – Meaning you are taking in just the needed energy for your body.

    Here is a basic example:

    Amy’s body in one day burns 2000 calories. If Amy is consuming 1600 calories a day, then Amy is in a caloric deficit because she is consuming LESS than what her body is expending in a day. (- 400 cal)

    The next day Amy’s body burns 2000 calories. If Amy is consuming 2400 calories then Amy is in a caloric surplus because she is consuming MORE than what her body is expending in a day. (+ 400 cal)

    The third day Amy’s body burns 2000 calories. If Amy is taking in 2000 calories then Amy is at maintenance because she is consuming the SAME amount that her body is expending in a day. (0 cal)

    This is the absolute very basics of weight loss.

    If you are in a caloric deficit you are going to lose weight, because you are expending more energy than you are taking in. Your body is going to turn to stores of fat (or muscle) to make up for that energy deficit. The reverse is true for a surplus. Take in more energy, and you are going to store more energy as fat for future uses. This is where fat comes from, EXCESS ENERGY.

    I hope you have enjoyed part 1 of ‘What is a Calorie’ and in part 2 we will discuss:

    How to calculate what your daily energy needs are, and how to use these numbers to achieve your fat loss goals.

    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