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All Protein No Powder

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100 – 200 Calories

Quinoa Tabbouleh Salad

Twist on a traditional tabbouleh by using quinoa – great meal prep dish.  I usually make enough for 2/3 lunches on a Sunday and then team with some chicken breast for a lovely lunch.

  • 150g Uncooked Quinoa (I also cheat on busy weekends and use Ready made quinoa)
  • Bunch of Parsley
  • Handful of Fresh Mint
  • Half a Red Onion (Tip – reduce the bite of red onion plunge into boiling water) 
  • 15 x Cherry Tomatoes
  • 1 Tablespoon Olive Oil
  • Juice of 1 Lemon
  • 1/4 Cucumber
  1. Cook the quinoa as per the instruction on the pack.
  2. Fluff up using a fork and allow to cool.
  3. Chop the Parsley, Mint, Cucumber, Red Onion, Cherry Tomatoes and Cucumber
  4. Mix the Dressing:  Olive Oil, Lemon Juice, Cracked Black Pepper and Sea Salt
  5. Combine quinoa with chopped herbs, salad items and dressing.

Serves 3.0 l Calories 135 l Protein 4 g l Total Fat 6 g l Carbohydrate 18 g (Dietary Fiber 3 g, Sugars 5 g)

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Egg White Bites

  • 300g Liquid Egg Whites
  • 6 cherry tomatoes
  • 1/4 Diced Onion
  • Spinach Leaves
  • Salt & Pepper to taste
  • Dash of Milk
  1. Measure liquid egg white, add milk and any seasoning I like mine with some spice so add pink rock salt, black peppercorns, dash of tabasco and mixed herbs. Whisk all together.
  2. Chop ingredients ( you can use any ingredients you like try – try left over turkey pieces or chicken to add more of a protein punch)
  3. Grease a muffin tin with some melted coconut oil.
  4. Pour the egg mix half way up then add your tomatoes, onions and spinach.
  5. Cook on 180 Degrees for 8 – 12 mins.
  6. These can be stored in the fridge and eaten cold so a great food prep item!

 

Serves 4 I Calories 104 I Protein 9g I Total Fat 6g I Carbohydrates 2g (Dietary Fiber 1g, Sugars 1g)

 

Peanut Butter Granola

  • 100g Porridge Oats
  • 60g Natural Peanut Butter (this recipe uses Meridian Crunchy Peanut Butter but have also used with Buff Butters to)
  • 2 Tablespoons Maple Syrup
  • Optional Extras: Dried Blueberries, Cranberries, Raisins, Crushed Almonds any other Nuts or Seeds you like.  This recipe uses 35g of dried cranberries and blueberries.

 

  1. Add all the ingredients (porridge, peanut butter, maple syrup) into a bowl and mix. I find it easier to mix with my hands as you can create nice clusters of peanut butter and the porridge oats.
  2. Line a Baking Tray with Baking Paper and preheat the oven at 200 degrees C6
  3. Pour the mixture into baking tray and bake for 15mins
  4. Add the Optional additional extras store in an glass airtight container

 

Serves 8 x 25g  I  Per Serving Calories 120  I  Protein 4g  I  Total Fat 5g (Saturated 1g)  I  Total Carbohydrates 15g (Dietary Fiber 2g, Sugars 7g)

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