Newsletter Recips

March Edition Recipes.

Protein, Chocolate pudding.

Ingredients:

  • 60g jumbo oats
  • 300ml Alpro Chocolate Oat Milk
  • 1 scoop (approx. 30g) chocolate protein powder
  • 15g frozen blueberries

Recipe:

  1. In a bowl or jar, combine:

    • 60g jumbo oats
    • 300ml Alpro Chocolate Oat Milk
    • 1 scoop of chocolate protein powder

  2. Stir well until fully mixed and smooth.

  3. Add 15g of frozen blueberries on top.

  4. Cover and place in the fridge overnight (or for at least 4-6 hours).

  5. In the morning, give it a stir and enjoy! Optionally, add extra toppings like yogurt, nuts, or more fruit.

Macros:

Calories: ~440 kcal
Protein: ~32g
Carbs: ~45g
Fats: ~10g

Protein, Pancakes.

Ingredients:

  • 150g egg whites
  • 50g plain flour
  • 1g baking powder
  • 100g 0% fat yoghurt
  • 3 tablespoons cinnamon
  • Small amount of oil (for frying)
  • Optional toppings: honey, fresh fruit

Recipe:

  • Whisk 150g of egg whites until stiff peaks form.
  • In a separate bowl, combine 50g of plain flour and 1g of baking powder.
  • Gently fold the flour mixture into the egg whites.
  • Add 100g of 0% fat yogurt and 3 tablespoons of cinnamon, and mix until smooth.
  • Heat a frying pan over high heat and lightly grease it with a small amount of oil.
  • Once hot, reduce the heat slightly and pour a small portion of the batter into the pan.
  • Cook until the bottom is crispy and golden, then flip to cook the other side evenly.
  • Serve warm, optionally topped with honey and fresh fruit.

Calories: ~302 kcal
Protein: ~37g
Carbs: ~27g
Fats: ~2g

Lean beef, Smash burger. 

Ingredients:

  • 400g lean beef mince
  • 1 egg
  • 2 slices of onion
  • 20g chopped gherkin
  • Low-fat mayonnaise (to taste)
  • Ketchup (to taste)
  • 1 slice reduced-fat cheese (per burger)
  • Burger bun
  • Small amount of oil (for frying)

To prepare:

  • In a bowl, combine 400g of lean beef mince with 1 egg and mix until fully combined.
  • Divide the mixture into 4 equal patties.
  • Place the patties in the fridge and leave them overnight to set.

When ready to eat:

  • Fry 2 slices of onion in a pan until they become slightly browned and caramelised.
  • In a small bowl, mix together:
    • 20g of chopped gherkin
    • Low-fat mayonnaise
    • Ketchup
  • Heat a pan over medium-high heat and add a beef patty.
  • Cook until the bottom is nicely browned, then flip to cook the other side.
  • When the burger is nearly cooked through, place 1 slice of reduced-fat cheese on top and allow it to melt.
  • Remove the burger from the pan and lightly toast the bun in the same pan.
  • Assemble your burger with the cooked onions and prepared sauce.

Lean Chicken, Fajitas.

Ingredients (Serves 2):

  • 300g chicken breast (sliced into strips)
  • 1 teaspoon olive oil (or spray oil)
  • 1 bell pepper (sliced)
  • 1 small red onion (sliced)
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon chilli powder (optional, for spice)
  • Salt & pepper to taste
  • Juice of ½ lime
  • 2 low-carb wraps (approx. 150-160 kcal per wrap)
  • Optional toppings:
    • 50g 0% fat Greek yoghurt (instead of sour cream)
    • Fresh coriander (optional)
    • Salsa (optional, low sugar)

Recipe:

  1. Marinate the chicken:

    • In a bowl, combine sliced chicken with paprika, cumin, garlic powder, chilli powder, salt, pepper, and lime juice.
    • Mix well and let it sit for at least 15 minutes (or longer in the fridge for more flavour).

  2. Cook the veggies:

    • Heat ½ teaspoon olive oil in a large pan over medium heat.
    • Add the sliced onion and bell pepper, cooking until softened (around 5-7 minutes). Remove from the pan and set aside.

  3. Cook the chicken:

    • Add the remaining ½ teaspoon olive oil to the pan.
    • Add marinated chicken and cook until fully cooked through and slightly golden (8-10 minutes).

  4. Combine:

    • Add the cooked veggies back into the pan with the chicken and stir to combine and heat through.

  5. Assemble:

    • Warm the low-carb wraps.
    • Fill each with the chicken and veg mixture.
    • Top with a spoonful of Greek yoghurt, fresh coriander, and salsa if desired.

  6. Serve immediately and enjoy!

Macros (Per Serving – 1 wrap with half the filling):

Calories: ~420 kcal
Protein: ~38g
Carbs: ~15g
Fats: ~10g

Lean beef, Stir fry.

Ingredients (Serves 2):

  • 300g lean beef mince (5% fat or less)
  • 1 teaspoon olive oil 
  • 1 red bell pepper (sliced)
  • 100g broccoli 
  • 2 cloves garlic (minced)
  • 1 teaspoon fresh ginger (grated)
  • 2 tablespoons soy sauce (reduced salt if possible)
  • 1 tablespoon oyster sauce 
  • 1 teaspoon chilli flakes (optional)
  • Juice of ½ lime
  • Fresh coriander or spring onions to garnish (optional)

Recipe:

  1. Cook the beef:

    • Heat ½ teaspoon olive oil in a large pan or wok over medium-high heat.
    • Add the lean beef mince, season with salt and pepper, and cook until browned and fully cooked (6-8 minutes). Remove from the pan and set aside.

  2. Stir-fry the vegetables:

    • Add the remaining ½ teaspoon olive oil to the same pan.
    • Add the garlic and ginger, cooking for 1 minute until fragrant.
    • Add the broccoli, bell pepper, and courgette. Stir-fry for 5-7 minutes until tender but still crisp.

  3. Combine:

    • Return the cooked beef to the pan with the vegetables.
    • Add soy sauce, oyster sauce, and chili flakes (if using).
    • Stir well to coat everything evenly and cook for another 2 minutes.

  4. Finish:

    • Squeeze over the lime juice and give it one final stir.

  5. Serve:

    • Plate up and garnish with fresh coriander or spring onions if desired.

Macros (Per Serving – half the recipe):

Calories: ~350 kcal
Protein: ~40g
Carbs: ~15g
Fats: ~15g