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15 Energy Meals: Eat Like A Professional!

Staying In Form Doesn’t Imply You Have To Give Up The Spice In Your Life!
It's a standard fable. Everybody assumes that for those who're going to decide to staying in form, it’s a must to sacrifice all the flavour in your food plan and eat nothing however white rice, protein powder and rooster breasts day in and time out.

That's merely not true! We requested a number of the high athletes to assist explode that fable, and so they had been rushed to offer us with a few of their favourite recipes. Right here you'll discover menus for each meal of the day – even dessert and late-night snacks.

Wait till you sink your enamel into these flavorful creations – you'll be amazed that one thing that tastes so good might be so good for you!

1. FRENCH CREPES
2 cups flour

2 giant eggs

2 Tbs sugar

2 cups milk

2 Tbs Cooking oil

Mix the flour, sugar, eggs and milk and beat till easy. The ensuing batter must be the consistency of thick cream. Add oil to the batter and blend calmly. Spray an 8-inch crepe pan with non-stick cooking spray.

Ladle about c cup of the batter into the pan and rotate the pan to unfold the combination evenly. Cook dinner the crepe till it appears agency and is gentle browned on the edges (about one minute). Flip the crepe over with a skinny spatula and cook dinner the opposite aspect about 30 seconds. Re-coat pan with non-stick cooking spray about each different crepe, or when crepes start to stay.

Add your favourite sugar-free fruit filling to high off these skinny, scrumptious breakfast favorites.

(* Normal Cup Measurement: 1 cup = 250ml)

2. FRUIT FLAVOURED OATMEAL
1 cup one-minute oatmeal

C cup raisins

C cup walnuts, chopped

1 banana, sliced

C cup skimmed milk

1 tsp synthetic sweetener

Cook dinner the oatmeal and place in a bowl. Add fruit and walnuts; combine in milk and sweetener and revel in! Add cinnamon if desired.

3. BLUEBERRY PROTEIN PANCAKES
1 cup oatmeal

Eight egg whites

C cup blueberries (frozen or tinned if not in season)

6 tsp sweetener

Combine all elements in a blender till consistency is easy. Cook dinner in pan coated with non-fat cooking spray; flip as soon as to cook dinner each side. Makes one serving. Every serving include: protein 50g, carbohydrates 60g, and energy 440.

This recipe actually packs the protein and carbs to offer you vitality on your morning exercise.

4. EGG WHITE OATMEAL PANCAKES
Eight egg whites

1 c cup Quaker Oats

2 tsp sweetener

Pinch of salt

1 tsp cinnamon

Mix all elements in a big bowl till combination resembles pancake combine. Use 1 / 4 of a cup for every pancake, pouring the combination onto a sizzling frying pan. Cook dinner till golden brown on both sides and serve. This recipe delivers 30 grams of protein and 78 grams of carbohydrates.

These pancakes are nice for weight-reduction plan or anytime in any respect. Eat them plain or add your favourite jam or syrup.

5. OATMEAL PANCAKES OR WAFFLES
2-Three cups oatmeal (fast or quaint) or oatmeal flour

5 egg whites, calmly crushed

2 giant apples

2 bananas

2 tsp floor cinnamon

T tsp sweetener

Grate the apples and mash the bananas. Combine the oats with egg whites and stir till effectively combined and add sweetener and cinnamon. Preheat frying pan (for pancakes) or waffle iron (for waffles) to 375 ° F / 190 ° C. Add the apples and bananas to the combination and stir effectively.

For Pancakes: Pour barely lower than c cup batter for every pancake onto sizzling frying pan (calmly greased with non-stick cooking spray if mandatory). Flip pancakes when high and edges look dry.

For Waffles: Cook dinner in sizzling waffle iron (calmly greased with non-stick cooking spray) till steaming stops and the waffles look brown and dry.

Begin your day proper with this sweetener!

6. BEST-EVER PANCAKES
1 c cup porridge oats

8-10 egg whites

1 egg yolk

1 cup raisins

1banana (sliced)

1 cup strawberries (sliced)

C cup almonds (slivered)

C cup sodium free child meals (pear, apple sauce, banana or peach cobbler taste).

2 tsp cinnamon

2 tsp sweetener

Combine oats in giant bowl with egg whites and yolk. Pour into frying pan coated with non-fat cooking spray. Cook dinner like a pancake, turning as soon as to cook dinner each side. Switch from pan to plate. Sprinkle with cinnamon and sweetener, after which unfold different elements excessive.

7. MARINATED STEAK WITH HONEY-PINEAPPLE SAUCE
1 small onion, chopped

1 inexperienced pepper sliced

C cup white wine

C cup apple juice

C cup teriyaki sauce

2 faucet soy sauce

1 clove contemporary garlic, minced (or 1 tsp garlic powder)

T tsp ginger

16 ozvery lean steak, minimize into strips

C cup tinned crushed pineapple (unsweetened)

2 tsp cornflour

2 tsp honey

Non-stick cooking spray

In a medium mixing bowl mix onion, pepper, wine, apple juice, teriyaki sauce, soy sauce, garlic and ginger. Add steak, marinate in fridge for 3 hours or in a single day for extremely flavored meat. Take away steak from marinade. Grill for 3-Four minutes per aspect on a foil-covered grill pan with non-stick cooking spray. In the meantime, pour remaining marinade right into a saucepan. Add pineapple, cornflour and honey. Combine whereas heating over a low warmth for 3 minutes. Pour sauce over steak and serve with rice.

Makes 4 servings. Every serving incorporates: protein 24g, carbohydrates 27g, fats 11g, fiber 1.5g, energy 303.

8. MEAL-IN-A-POTATO
2 giant russet potatoes

1/Three cup skimmed-milk

C cup reduced-calorie margarine

C cup chopped low-fat mature cheddar cheese

1 Tbs chopped chives

Pinch salt (if desired)

Pinch black pepper

C cup tinned black beans

C cup low-fat cottage cheese

Preheat oven to 425 ° F / 220 ° C / Gasoline Mark 7. Scrub potatoes, then prick skins completely with a fork. Place them on the center shelf within the oven and bake for about one hour (they’re achieved when you possibly can simply pierce them with a fork). Cool for 10 minutes. Slit the tops and scoop out the insides right into a medium mixing bowl, leaving the skins intact. Add milk, margarine, cheese and chives to the bowl and mash with a fork. Season with salt and pepper if desired. Stuff every potato pores and skin with filling, place on a non-stick baking sheet and return potatoes to the oven for 5-10 minutes. In the meantime, warmth black beans in microwave. When potatoes are achieved, high every with half the beans and cottage cheese.

This soup-up potato is ideal for lunch, dinner or a put up exercise.

9. FRESH FISH SALAD
1 cup contemporary tuna fillet

1 c cups contemporary salmon fillet

1 cup iceberg lettuce

C cup pink pepper

1 cup asparagus

Grill the tuna and salmon, including some pure salt-free seasoning to style. Chop the lettuce, pink pepper and asparagus, and place in a bowl. When fish is prepared, minimize into small items and toss with salad. Add your favourite low-fat salad dressing or balsamic vinegar, and a few walnuts for wholesome fats.

If fish will not be your recreation, do this recipe with rooster breast as an alternative!

10. BLUEBERRY APPLE FILLET SALAD
Three ozof fillet of beef

Four cups of contemporary spinach – discard the stems

2 ozblueberries (contemporary if in season, if not use frozen or tinned)

1 giant apple (sliced)

1 giant tomato (sliced)

1 giant onion (sliced)

1 ozoatmeal (raw)

2 Tbs balsamic vinegar

Salt and pepper to style

Balsamic Dressing:

2 Tbs balsamic vinegar

1 tsp sweetener

1 cup water

Grill the fillet to your liking (uncommon, medium, and so on). in a frying pan add a couple of drops of olive oil after which add the oatmeal and sliced ​​onion. Stir till golden brown. In a medium bowl, toss the spinach with the balsamic dressing and add the blueberries, sliced ​​apple and tomato. Sprinkle the roasted oatmeal excessive and slice the fillet of beef over the salad.

Makes one serving. Every serving include: protein 17g, carbohydrates 48g, fats 12g, energy 359.

11. YUGOSLAVIAN CHICKEN
8-10 ozof skinless, boneless rooster breasts, minimize into cubes

Three cups inexperienced pepper strips

2 cups chopped contemporary tomatoes

1 cup chopped onion

1 cup mushrooms

2 tsp additional virgin oil

1 tsp crushed gel

T tsp cayenne pepper

1 tsp Worcestershire sauce

Salt and pepper to style

Warmth one teaspoon of additional virgin olive oil in a non-stick frying pan. Add items of rooster breast; add salt and pepper. Sauté rooster calmly. Because it browns, add one teaspoon olive oil, greens and spices right into a second frying pan and cook dinner for about 5 minutes. Pour vegetable combination over rooster and serve.

Makes Four servings. Every serving incorporates: protein 50-65g, carbohydrates 44-55g, energy 800.

12. HONEY-BOURBON PORK TENDERLOIN
Three X lb lb pork tenderloins

C cup diced onions

1 Tbs minced contemporary ginger

C cup lemon juice

2 Tbs olive oil

C cup bourbon

Four cloves garlic minced

C cup low-sodium soy sauce

C cup honey

T tsp salt-free seasoning

T tsp black pepper

Cooking spray

Trim the fats from the pork. Mix onion and subsequent 7 elements in a big bowl. Add pork to bowl and canopy with cling movie. Marinate in fridge for 30 minutes. Take away pork from bowl, reserving marinade. Sprinkle salt-free seasoning and pepper over pork. Spray grill with non-stick cooking spray. Place pork on grill below a medium-low warmth. Cowl with foam and grill for 30 minutes or till the meat is simply barely pink within the center. Flip and baste the pork sometimes with the remaining marinade. (When you’ve got a meat thermometer, use this to check the temperature of the meat: it must be a relentless 160 ° F / 71 ° C).

When cooked, minimize tenderloins into inch inch thick slices. Serve and revel in.

13. FRUITY CARROT CAKE
2 cups wholemeal flour

1 t tsp bicarbonate of soda

1 tsp floor cinnamon

T tsp salt

T tsp floor nutmeg

T tsp cloves

1 c cup finely graated carrots

1 cup unsweetened apple sauce

1 cup vanilla fat-free yogurt

C cup dried dried fruit and raisin combination

C cup brown sugar

C cup sugar-free apricot jam

Three egg whites

C cup crushed pineapple

2 tsp vegetable oil

1 tsp vanilla essence

Preheat oven to 350 ° F / 180 ° Cgas Mark 4. Spray a cake tin 9''x3 '' with non-stick cooking spray. Combine flour, bicarbonate of soda, cinnamon, salt, nutmeg and cloves in a big bowl. Add remaining elements, combine till well-blended. Pour into cake tin. Bake for about 45-50 minutes or till skewer inserted within the heart comes out clear. Cool cake in tin for 10 minutes. Run knife round edges of tin to loosen and prove.

14. STRAWBERRY BANANA LOAF
2 eggs

C cup oil

1 cup sugar

C cup mashed strawberries

C cup mashed bananas

1 c cups flour

C cup rolled oats

2 tsp baking powder

T tsp bicarbonate of soda

T tsp salt

In a bowl, beat eggs till frothy, stir in cooking oil, sugar, strawberries and bananas. In a separate bowl, mix flour, rolled oats, baking powder, bicarbonate of soda and salt. Stir to distribute evenly, then add to first bowl, stirring calmly. Spoon right into a grown loaf tin. Bake in oven at 350 ° F / 180 ° C / Gasoline Mark Four for about an hour or till skewer positioned in heart popping out clear. Depart to chill within the tin for about ten minutes, after which take away from the tin to complete cooling on a rack.

15. BEEF STROGANOFF
16 ozlean sirloin minimize into cubes

2 ozsweet and bitter pickles

2 ozonions

2 ozchopped tomatoes

1 cup soya milk

1 tsp cayenne pepper (non-compulsory)

Eight ozcooked rice

1 Tbs olive oil

T tsp crushed pepper

T tsp paprika

1tsp garlic salt

Pour the olive oil right into a frying pan; warmth on excessive. Add the meat and seasoning with half the garlic and salt; stir till medium uncommon. Add the onions and pickles (and cayenne pepper for those who want a spicier stroganoff). Stir-fry for one minute, then add the tomatoes. Proceed to stir and add the remainder of the seasoning besides the soya milk. Flip down the warmth and permit to simmer. Add the soya milk, proceed to stir. Take away the pan from the warmth earlier than the soya milk begins to coagulate. Serve over the rice.

Makes Four servings. Every serving incorporates: protein 24.7g, carbohydrates 20g, fiber 1.6g, fats 9g, energy 258.



Source by Andy G

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