Alaska Salmon Fried Rice – High Protein And Super Easy!

Take your canned salmon to the next level with eggy rice and a chilli kick!

A tasty, low calorie dish that’s perfect for fakeaway night or as a high protein meal prep option!

Serves: 4

Total Time: 30 minutes

 

Macros Per Portion

Calories 401 Kcal

Carbs 40g

Fibre 18g

Protein 30g

Fats 13g

 

Ingredients

400g Canned Alaska Salmon

5 Spring Onions

4 Eggs

3 Tbsp Reduced Salt Soy Sauce

2 Cloves of Garlic

2 Fresh Red Chillies

2 x 250g Pouches of Cooked Rice

Handful of Coriander (To Serve)

Large Knob of Ginger

Salt

Vegetable Oil

 

Method

    1. Start by dicing all your vegetables (spring onions, chilli, garlic and ginger).

    2. Heat a frying pan with a glug of vegetable oil, add your chopped veg and stir (saving some chilli and spring onion for garnish).

    3. Add in your canned salmon and stir it through.

    4. At this point, add the rice straight from the pouches. Fry for a couple of minutes.

    5. Egg time. Crack your eggs into a bowl along with a big pinch of salt and whisk.

    6. Make a well in your frying pan and pour the whisked egg into the middle. Start mixing the egg with your spoon. As it cooks, fold it into the rice.

    7. Drizzle over your soy sauce, scatter over your leftover chilli flakes, spring onions and chopped coriander, then tuck in!

     

From Our Friends At

Mob Kitchen Logo

 

This recipe is courtesy of our friends over at Mob Kitchen.

You can find this and other great options for you and your ‘Mob’ to try over at their website: http://www.mobkitchen.co.uk/.

A Quick & Tasty Summer Recipe – Harissa Chicken and Couscous

Harissa Chicken Recipe

Spice up your life with this creamy harissa dish.

A low-calorie summer favourite!

Serves: 4

Total Time: 30 minutes

 

Macros Per Portion

Calories 399 Kcal

Carbs 45g

Fibre 3g

Protein 31g

Fats 10g

 

Ingredients

4 Boneless, Skinless Chicken Thighs

6 Tbsp Natural Yoghurt

5 Tsp Harissa Paste

400g Couscous

Bunch of Mint

Bunch of Coriander

1/2 Cucumber

1/2 Lime

Salt

Pepper

Olive Oil

 

Method

      1. Roughly cut your chicken thighs into chunky strips and whack them in a bowl with 4 tbsp yoghurt and 3 tsp of harissa paste. Season this with salt and pepper, then massage the mixture into the chicken.

      2. To cook your couscous, pour it into a large bowl and cover it in boiling water and leave this to absorb fully. Once absorbed, run a fork through the grains, separating them and fluffing it up. Cover this with a chopping board or a tea towel for five minutes.

      3. Heat a healthy glug of oil in a frying pan over a medium heat and then pop the chicken in, stirring occasionally and leaving to cook for around 20 minutes.

      4. Chop your mint and coriander, and finely slice your cucumber. Add the herbs (saving some for garnish) and cucumber to the couscous bowl, and squeeze a generous amount of lime juice over the top. Toss this thoroughly, season with salt and pepper, and then toss further.

      5. Plate up a portion of couscous, top with your finished chicken, and dollop on some yoghurt and harissa. To garnish, sprinkle a few more of your chopped herbs over it, and you’re done! This dish is an instant crowdpleaser, so gather your mates together and enjoy!

A Healthy Vegan Breakfast With A Twist!

Vegan Breakfast Tacos Recipe

A tasty breakfast recipe that’s vegan, feeds the family, and satisfies all your macros?

Don’t pinch yourself, you’re not dreaming!

These Vegan Breakfast Tacos add a twist to your standard breakfast and you can make them quickly to feed a family of 4.

 

Serves: 4

Total Time: 40 minutes

 

Macros Per Portion

Calories 378 Kcal

Carbs 42g

Fibre 2g

Protein 19g

Fats 16g

 

Ingredients

1 tablespoon olive oil

1 large clove of garlic, finely chopped

2 small spring onions, sliced

10 cherry tomatoes, halved

350g silken (firm) tofu

1 teaspoon turmeric powder

Black salt (kala namak), to taste

125g cooked black beans

1 avocado, sliced

Sambal oelek (to serve)

4 soft tortillas (to serve)

 

Method

  1. Fry the chopped garlic and spring onions in 1 tablespoon olive oil over low-medium heat, stirring frequently, until both soften.
  2. Place the tomato halves cut side down on the pan and fry them in the same oil gently until they soften.
  3. Make some room and add a block of silken tofu breaking it into small pieces with a fork.
  4. Sprinkle with turmeric and black salt, stir and fry for another two minutes, just to warm through.
  5. Taste and adjust the seasoning.
  6. Pile black beans and tofu scramble onto warm tacos, decorate with avocado slices, black pepper, spring onion and chilli paste.
  7. Consume immediately (because how could you resist!)

A Guide To Macronutrients – Helping You Hit Your Fitness Goals

Examples of food in a balanced diet

When you’re working hard to try and reach your health and fitness goals, exercising regularly is good. But exercise only makes up a small portion when it comes to hitting your fitness goals, losing weight, and becoming healthier.

Not many know, that your diet plays a huge role, even more so than exercise. And learning about macronutrients, or macros, is at the heart of succeeding with your diet and therefore – reaching your fitness goals!

Discover why tracking your macros is more important than you think and learn how using new technology makes this a whole lot easier…

 

Macros

Macros is a word that gets thrown around by every nutritionist, online coach, and PT, and for good reason. All of the food you consume is built up of the three macronutrient groups:

Protein

The body’s building block that helps your muscle growth and repair. Protein requires more energy to digest than the other 2 macronutrients which make a high protein diet excellent for those looking to achieve weight loss and muscle building.

Carbohydrate

The body’s primary source of energy. Complex carbs are extremely good for your health and brain as they are slow releasing. It is widely thought that low-carb diets are the only way to lose weight, however, cutting out simple sugary carbs and focusing on complex carbs like whole grains, vegetables, beans can be the answer.

Fat

Consumption of fats is crucial to the production of hormones and metabolism. Unsaturated fats (healthy fats) are our main source of energy whilst at rest. These can be found in foods like avocado, olive oil, and nuts.

These are the fats that people should try and eat more of if trying to up their fat content for energy on a low-carb diet. Saturated fats should be kept at a minimum.

 

A Rounded Diet Of Macros Is So Important For Your Fitness Goals

Whatever your goal, getting your macros right is a crucial step in making it a reality. For optimal health, the recommended breakdown of these macros is 60% carbs, 20% protein, and 20% fat.

 

Macros Are Important For WEIGHT LOSS

If your goal is weight loss you should be looking to increase your protein and fat intake whilst reducing your carbohydrates. The suggested breakdown would be 40% protein, 30% fat, and 30% carbohydrate, however, this slightly varies depending on your unique needs.

It has been shown that increasing your protein intake can help you feel fuller for longer whilst lowering your overall daily calorific intake.

 

Macros Are Important For BUILDING MUSCLE

Building lean muscle is a goal many people aim to achieve by simply increasing their calorific intake, often referred to as a ‘dirty bulk’. Taking macros into account makes this goal a lot more attainable.

Typically, there needs to be a higher intake of carbohydrates if trying to achieve weight loss to give the body more energy during more grueling workouts.

Suggested macro guidelines are 50% carb intake, 30% protein, and 20% fat, with one key tip being to have a carb-heavy snack soon after your workouts (within an hour).

 

Macros WILL Help You Hit Your Fitness Goals

The reason why so many people fail to hit their fitness goals simply because their motivation runs out before they start seeing the results of their hard work.

Ignoring your macronutrients is the equivalent of running on a treadmill (ironically)! You might be moving and putting in a lot of effort, but in reality, you’re not going anywhere.

If you want to start hitting your fitness goals, whether that’s building muscle or losing weight, you can achieve that by incorporating macros into your daily diet and start hitting your fitness goals faster, to keep you motivated to push on for longer

 

Using APPS like MyFitnessPal makes tracking your macros easier than ever. They allow you to see the nutritional breakdown of each meal as well as calorific intake. MyFitnessPal also has a unique feature of calculating the required macro breakdown to help YOU achieve your fitness goal, and, it’s FREE so give it a go!