Breakfast: 7:00am
*3 Egg Whites
*3 Teaspoons Cottage Cheese
*1/10 Glass 0.1% Fat Milk
*1 Slice Seeded Wholemeal Bread
*1/3 Cup Oats
*2 Teaspoons Almonds
*1 Teaspoon Olive Oil
*1 Teaspoon Cinnamon
Total Calories: 490 aprox.
Snack 1: 9:30am
*1/2 Cup Tuna
*3 Teaspoons Cottage Cheese
*Half Slice 50% Less Fat Dutch Cheese
*1 Teaspoon 0% Fat Greek Yogurt
*1/4 Cup Onion
*1/4 Cup Carrot
Calories: 250 aprox.
Lunch: 12:30
*2 Slices Seeded Wholemeal Bread
*1 Can Tuna
*3 Teaspoons Cottage Cheese
*1 Slice 50% Less Fat Dutch Cheese
*1 Teaspoon 0% Fat Greek Yogurt
*1/4 Cup Onion
*1/4 Cup Carrot
*1/2 Teaspoon Chili Flakes
*2 Slice Ham Flavoured Quorn
*1 Slice Melon
Calories: 560 aprox.
Snack 2: 3:00
*1/2 Cup Oats
*1 Teaspoon Cinnamon
*1 Banana
Calories: 220 aprox.
Dinner: 6:00
*1 Salmon Fillet
*2 Teaspoons Soy Sauce
*1 Teaspoon Vinegar
*1/5 Cup Onion
*1/5 Cup Garlic
*1/2 Teaspoon Chili Flakes
*1/2 Cup Brown Rice
*1/2 Cup Peas
*1/4 Cup Carrot
*3 Broccoli Florets
Calories: 550 aprox.
Snack 3:
*1/2 Can Tuna
*1 Teaspoon 0% Fat Greek Yogurt
*2 Teaspoons Cottage Cheese
*1 Slice Ham Flavoured Quorn
Calories: 190 aprox.
Total Calorie intake: 2090 aprox.
Thursday, August 19, 2010
Recipe: Spicy Salmon with Baby New Potato's and Vegetables
INGREDIANTS Main Dish:
*1 Salmon Fillet
*1 Teaspoon Garlic, Crushed and Chopped Fine
*1 Teaspoon Lemon Grass
*1 Teaspoon Vinegar
*2 Teaspoons 30% Less Salt Soy Sauce
*2 Teaspoons Spring Onion, Chopped Fine
*1/2 Teaspoon Chili Flakes (or more if your feeling brave!)
*1/2 Teaspoon Chili Powder (or more if your feeling even braver!!)
*Pinch of Freshly Ground Black Pepper
*Pinch of Salt
METHOD:
1) Place salmon in a baking tray and sprinkle with the ground pepper and salt. Pop in the oven at 350 F and bake for 8 minutes each side.
2) In a pan, add soy sauce, vinegar, lemon grass, garlic and the chili flakes and powder, cooking over a medium heat for about 2 minutes, stirring occasionally.
3) Open the oven and Pour over the sauce on the salmon, close oven and cook for about another 5 minutes or until the salmon flakes easily.
INGREDIANTS SIDE DISH:
*6 Baby New Potatoes
*Peas
*Carrots
METHOD:
1) Cut the carrots into small sticks and put into a pot of slightly salted water and cover, simmering for about 15 minutes. Drain and put to one side, covered to maintain heat.
2) Add a drop of olive oil to a pan, turn the heat to medium, and tip in the desired amount of peas. Cook for a few minutes until the peas are soft and tender and put in bowl with carrots, recovering.
3) Wash your potatoes thoroughly, scrubbing and cleaning to remove dirt. Add to a pan of boiling water, and cook covered for about 15 minutes again, or until soft. Drain very well, serve on plate with the peas and carrots, garnishing with fresh chopped parsley and then add the salmon with the sauce to the plate.
Nutrional Facts (aprox.):
Calories: 450
Protein: 45 grams
Carbohydrates: 30 grams
Fat: 12.5 grams
*1 Salmon Fillet
*1 Teaspoon Garlic, Crushed and Chopped Fine
*1 Teaspoon Lemon Grass
*1 Teaspoon Vinegar
*2 Teaspoons 30% Less Salt Soy Sauce
*2 Teaspoons Spring Onion, Chopped Fine
*1/2 Teaspoon Chili Flakes (or more if your feeling brave!)
*1/2 Teaspoon Chili Powder (or more if your feeling even braver!!)
*Pinch of Freshly Ground Black Pepper
*Pinch of Salt
METHOD:
1) Place salmon in a baking tray and sprinkle with the ground pepper and salt. Pop in the oven at 350 F and bake for 8 minutes each side.
2) In a pan, add soy sauce, vinegar, lemon grass, garlic and the chili flakes and powder, cooking over a medium heat for about 2 minutes, stirring occasionally.
3) Open the oven and Pour over the sauce on the salmon, close oven and cook for about another 5 minutes or until the salmon flakes easily.
INGREDIANTS SIDE DISH:
*6 Baby New Potatoes
*Peas
*Carrots
METHOD:
1) Cut the carrots into small sticks and put into a pot of slightly salted water and cover, simmering for about 15 minutes. Drain and put to one side, covered to maintain heat.
2) Add a drop of olive oil to a pan, turn the heat to medium, and tip in the desired amount of peas. Cook for a few minutes until the peas are soft and tender and put in bowl with carrots, recovering.
3) Wash your potatoes thoroughly, scrubbing and cleaning to remove dirt. Add to a pan of boiling water, and cook covered for about 15 minutes again, or until soft. Drain very well, serve on plate with the peas and carrots, garnishing with fresh chopped parsley and then add the salmon with the sauce to the plate.
Nutrional Facts (aprox.):
Calories: 450
Protein: 45 grams
Carbohydrates: 30 grams
Fat: 12.5 grams
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Thankyou for checking out my site, I appreciate any comments and would love to get a few subscribers on board so i can develop this further.
So basically, on this site, you are going to find:
*Muscle Building Myths
*Muscle Building Tips
*Diet Tips
*Healthy Recipes
*Muscle Building Videos
*And a whole host of others
Please feel free to share this information, and the best part is, it is all 100% free!! :)
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