5 Healthy recipes you gotta try!!!

Tuna Burger

320 Calories

1 slice Bread of choice

1/2 cup Lettuce

1 Tbsp Mayo

1 Chopped Green Onion

1 Whole Egg

1 Can Tuna

Salt and pepper to taste

Prep burger: Mix Egg, Tuna, s&p, and chopped onion. Add mayo as you stir to hit good consistency, should end as a creamy paste.

Prep time: 5mins

Cook Time: 8-12mins

(Cook till egg is cooked)

Servings: 1-2

Pro: 35g Carb: 13g Fats: 14g

Veggie Deluxe

475 calories

1 medium Diced Sweet potato (125g)

3 small Diced Carrots (50g)

2” strip Extra Firm or to your liking Tofu (85g)

1/4 cup Broccoli

1 heaping spoon of Potato salad

Pinch of salt and butter for taste

Boil all veg in a pot, sear up the tofu with accompaniments (peanut butter/butter/hot sauce etc.)

Bring all components together into one stir-fry pot or pan and cover. Let sit in spices and juices for 5-10minutes minimum.

Potato salad = 3-4 boiled and sliced potatoes, 3 hard boiled eggs, 2-3 tbsp of mayo, celery, and salt & pepper

Pro: 27g Carbs: 60g Fat: 14g

Prep time: 5-10mins

Cook time: 12-15mins

Tacos!!!

Calories: 450

2-3 Corn tortilla 4”

1/2 Avocado or (45g)

Chicken breast or alternative (150g)

Egg white 1/4 cup (100ml)

Sautéed Veg 75-100g (mushroom/onion/pepper)

Lettuce garnish

Dash of Tabasco

Tsp of Beet hummus/Taco (15g)

Pro: 48g Carb: 40g Fat: 11g

Prep time: 5-7 mins

Cook time: 1-3 mins/tortilla, 15-20mins if chicken is uncooked

Tip: Cook meat first, tortillas second and add avocado as base with lettuce before other toppings

Omelette

175 Calories

100ml or 1/3 cup of Egg whites

1 whole Egg

Diced veg (I like Mushroom, Tomato, Jalapeños, and onion)

1 sliced Chicken/Turkey bacon

Dash of hot sauce

Pro: 20g Carbs: 7g Fats: 7g

Prep time: 2-3mins

Cook time: 5-7mins

Servings: 1 or can be split between two for a light snack

Protein Smoothie Bowl

250 Calories

1/2 cup Frozen strawberry or berry of choice

1/2 banana

1 scoop protein powder of choice (Vanilla or cookies&cream is best)

100ml water / soy milk / low fat milk (more fat = more cals)

1/4 cup granola of choice (I use GoLean by Kashii)

Toppings: Berries, raisins, cinnamon, apples etc.

Pro: 28g Carbs: 30g Fats: 2g

*Can be a snack or lunch substitute as well

Give these a try, some classics somewhat re-imagined and just overall good tasting healthy whole foods!

All these recipes and more are found exclusively in the Basics of Nutrition: A Guide to Understanding your Relationship with food. E-Book found in the shop.

"Progression is built through consistency and tested by passion"

JB