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Recipe Ingredients

Flap Jacks

Peanut Butter, Honey Pumpkin Seeds, Sunflower Seeds, Egg Whites, Protein Powder, Raisins, Apricots.

Line a baking tray with grease-proof paper and coat with olive spread to make it non-stick. Mix together 1 1/2 jars of peanut butter, 2 table spoons of honey, 6 egg whites and 2 scoops of whey protein powder. Chop up some apricots and add them to the mix along with some raisins and sunflower and pumpkin seeds. Pour the contents into the tray and spread it out evenly. Cook on a medium heat for about 30 minutes. When cooked leave it to cool for about 15 minutes and then seperate into squares.

Omelette

Egg Whites, Brocolli, Bell Peppers, Onions, Asparagus, Spinach, Mushrooms, Pepper, Chilli Sauce.

Chop up all of the vegetables and fry on a low heat for a few minutes in olive oil. Then pour 6 beaten egg whites over the vegetables. Fry the omelette and add the condiments when cooked. Compliment with wholemeal bread.

Porridge

Egg Whites, Oatmeal, Skimmed Milk, Raisins, Cinnamon.

Mix together 4 egg whites with a cup of porridge oats and 100ml of skimmed milk. Put it in a sealed container and leave it in the fridge overnight to soak in. Then take the mixture and pour it into a pan and cook it on a low heat until it thickens. Spoon it into a bowl and add the raisins and cinnamon.

Fish Fillets

Pesto Sauce, Garlic, Brown Rice, Spinach, Lettuce, Onions, Peppers, Pine Nuts, Omega 3,6,9 oil, Balsamic Vinegar

Coat 2 fish fillets with pesto and add 2 segments of fresh garlic to the paste. Cook for 30 minutes or so on a medium heat depending on if the fillets are frozen or fresh. At the same time boil 1/2 cup of brown rice. They should cook at the same speed. Chop up the vegetables to make a salad, drizzle on some extra virgin olive oil from the first cold-pressing mixed with the balsamic vinegar.

Pizza

Wholemeal Pizza Base, Low-Fat Cheese, Tomato Paste, Tuna or Prawns, Onions, Bell peppers, Pepperdew Peppers, Mushrooms, Asparagus, Spinach, Italian herbs.

Spread the paste on the base and grate the low-fat cheese over it. Chop up the vegetables and arrange them over the pizza base. Add the prawns of the tuna pieces. Sprinkle on the herbs and cook on a low to medium heat for about 25 - 30 minutes. Only add the spinach towards the end of the cooking time, say the last ten minutes, so that it doen't dry out.

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