Today, I’m going to give you a day of recipes that you can use straight away that are easy to make and they all taste great.
The one thing that I hear time and time again is that people find it hard to make healthy food taste good.
So, here are three recipes from breakfast to dinner and not only are they healthy AND taste great, but I have also got the calories, protein, carbs and fat worked out for you. We provide our Rushe Fitness members recipes like these every 6 weeks in our Lean in 2019 program.
We are always accepting new member into our Rushe Fitness community. If you would like to join a fun and supportive gym community, you can click the link below to find out more and get signed up now.
CHERRY COCONUT OVERNIGHT OATS
SERVES 1 | TOTAL TIME: 6 Hours
INGREDIENTS
190 grams low fat Greek yogurt 25 grams rolled oats 80 millilitres light coconut milk 12 fresh (or frozen and thawed) cherries, pitted 1 tablespoon unsweetened shredded coconut 1 teaspoon honey¼ teaspoon vanilla extract Pinch salt.
INSTRUCTIONS
In a mason jar or resealable container, mix all the ingredients until well combined. Cover and refrigerate at least 6 hours or over-night. If the mixture is a little thick in the morning add a little more milk. Stir and serve cold.
Calories 402 – Protein 20g – Carbs 47g – Fats 16g – Fibre 7g
You may have come across this type of breakfast before, but this has a different kick to it than the usual version of this. At only 402 calories, you can make a healthy breakfast taste good again.
SPICED RED LENTIL, TOMATO, AND KALE SOUP
If you like soup but want one with a bit of a kick to heat you up on these Autumn nights, this low-calorie spiced soup is for you.
SERVES 6 | TOTAL TIME: 30 MINUTES
INGREDIENTS
1 tablespoon extra-virgin olive oil 2 large garlic cloves, minced 1 sweet onion, diced 3 celery stalks, diced 1 bay leaf1½ teaspoons ground cumin 2 teaspoons chilli powder ½ teaspoon ground coriander ½ teaspoon smoked sweet paprika, to taste ⅛ teaspoon cayenne pepper, or to taste 400 gram tin diced tomatoes, with juices 1 to 1½ litres low-sodium vegetable broth, as needed 75 grams uncooked red lentils, rinsed and drained Fine grain sea salt and pepper, to taste
INSTRUCTIONS
In a large pot, over medium heat sauté the onion and garlic in the oil for 4 to 5 minutes then add the celery and sauté for a further few minutes, before stirring in the bay leaf and the spices (cumin, chili powder, coriander, paprika and cayenne). Add the can of tomatoes (with juice), broth and lentils. Bring to the boil, reduce heat, and then simmer, uncovered, for about 20 to 25minutes, until the lentils are tender. Stir in kale or spinach and cook until wilted. Serve and enjoy with a chunk of crusty bread!
When cooled, the soup can be stored in your fridge in an air-tight container for 3 to 5 days, or you can freeze it in a freezer-safe container for a couple of months. Just leave an inch gap at the top for expansion
Calories 20 – Protein 10g – Carbs 31g – Fats 4g – Fibre 8g
Packed full of flavour and taste and coming in at only 200 calories per serving, you can have your soup guilt free.
SWEET CHILLI CHICKEN BURGERS
SERVES 8 | TOTAL TIME: 25 MINUTES INGREDIENTS
1 kilogram chicken thighs, visible fat removed and roughly chopped 1 medium onion, chopped finely 1 clove garlic, chopped finely Salt Pepper Red pepper flakes(optional) 2 tablespoons coconut flour, sifted 1 large egg 1 tablespoon chilli sauce of choice (optional)Sweet chilli sauce to top
INSTRUCTIONS
Blend the chicken thighs, onion, garlic, salt, pepper and red pepper flakes until very well combined. Place into a large mixing bowl, add the coconut flour, egg and chilli sauce and mix well. Using your hands, form into burger patties.
Coat a frying pan with oil and cook the burgers on each side over a medium heat for around 3-4 minutes, before flipping and cooking for another 3-4 minutes or until cooked through. Repeat until all burgers have been cooked. Coat with sweet chilli sauce and serve in burger buns or with a fresh green salad Enjoy
Calories 265– Protein 34g – Carbs 2g – Fats 14g – Fibre 1g
And there you have it.
3 healthy and delicious recipes and they have all the calories and macros worked out for you.
Give them a try and be sure to let me know what you think of them. #Leanin2019
My Rushe Fitness Members get recipes like these and more every 6 weeks in our Lean in 2019 program.
We are always accepting new member into our Rushe Fitness community. If you would like to join a fun and supportive gym community, you can click the link below to find out more and get signed up now.
