Recipes

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ PEANUT BUTTER SYRUP YOGHURT ⚡️

Looking for a Healthy Snack to kill sugar cravings that’s under 200 calories? 😍

Try this ‼️

1x Tablespoon Peanut Butter
150g Natural Yoghurt
Zero Calorie Syrup

One of my personal snack recipes, quick and tasty 😊

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ PROTEIN PANCAKES ⚡️try these‼️

These taste amazing 😍

Made in under 10mins‼️

INGREDIENTS:
– Half a Banana 🍌
– x2 Egg Whites 🍳
– x1 Teaspoon Baking Powder 🍥
– x1 Chocolate Whey Protein (any flavour) 💪🏻
– x2 Tablespoons semi skimmed milk 🍼
– Oil spray 1 calorie

✔️ mash up half a banana in a bowl and set to the side

✔️ Get a protein shaker or bowl and add 2 egg whites, 2 tablespoons semi skimmed milk, 1 scoop Whey protein (whatever about you desire), 1 teaspoon baking powder. Now add the mashed banana. Now shake your protein shaker with coil or mix your mixture until it’s quite thick.

✔️ spray pan with 1 calorie oil and heat for 30 secs. (Cook pancake on medium / low heat) the mixture should make 2 medium pancakes. Add half the mixture to the pan, cook 1 side on medium heat until cooked approx 1-1 1/2 mins then flip. Now make 2nd pancake the same way

✔️ add desired toppings, I have used 1 tablespoon of natural low fat yoghurt, strawberries and 1/2 tablespoon of maple syrup. These pancakes taste amazing without any toppings and are very tasteful and moist, not dry at all! Without toppings these work out at about 238 calories!

ENJOY‼️

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ Protein Butter Cups ⚡️ try these‼️
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These taste as good as reese butter cups‼️

How do I make these ☑️

✔️ Place all ingredients in this order into a bowl and mix – 1x scoop choc protein, 2x teaspoons sweetener, 150ml water. (mixture should be medium thickness and consistency)

✔️ Place half the mixture into baking cup and set in freezer for 30mins.

✔️ Then take out and place 1/2 tablespoon of peanut butter and pop back into freezer for 30mins.

✔️ Then add the rest of the protein mixture on top and set in freezer for 30mins.

Enjoy‼️

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ Basa Fish Fillet with Rice, Corn on Con & Whole Green Beans ⚡️try this‼️

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I flavoured this with a little white sauce but if that’s not your thing feel free to flavour with spices, herbs, hot sauce, or abit of mayo‼️

I say no to boring meals 🖐🏼

How to make in 10mins ⁉️

✔️ Basa Fillets – microwave for 3mins

( I was in no rush so wrapped fillets in tin foil with a little olive oil and placed in air fryer for 15mins, turning them at the half way mark 7mins or so then simmered the fillets for a 2mins in white sauce so it could soak up the flavour of the sauce, also added pepper)

✔️ Rice – use 2min microwaveable packets, nothing wrong with these

✔️ Corn on Cob and Whole Green Beans (from frozen) place in a medium bowl, add a 3/4 tablespoons of water, cover with a plate and microwave for 5mins (can also be boiled in a pan whatever you prefer)

There you have it, a nutritious healthy meal in 10mins ‼️

Personal Trainer Personal Training Female Fat Loss Derry
 ⚡️Delicious Healthy Chicken Curry with Cous Cous⚡️

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⭐️️ One new meal, snack or video posted every week. ‘LIKE’ my page to keep updated ✅

Most people love a curry but how do you make it healthy and without it be loaded with calories? Look below…

Try this tonight for dinner‼️

Ingredients (1 serving) ✅
1x Chicken Breast
100g Cous Cous (can use rice instead)
1x Onion
150g Tinned/Chopped Tomatoes
1/2 teaspoon Salt
1/2 teaspoon Garam Masala
1/2 teaspoon Curry Power
1/4 teaspoon Spice (red)

HOW TO COOK INGREDIANTS:
Using Steam Cooker
– Cook ‘Onions’ until golden brown
– Add in ‘150g Tinned Tomatoes’ to ‘Onions’ and bring to near boil
– Add all above condiments/spices into the mix
– add defrosted/fresh chicken into the steam cooker with the mixture (onions and tinned tomatoes)
– cook on slow-medium heat until cooker whistles
– place 100g Cous Cous into a bowl and pour boiling water from the kettle over it until it drowns it slightly and let sit for 3-4mins

Ready to serve 🍛

*you don’t have to have a steam cooker to cook this dish, chicken can be cooked in any other way and curry can be cooked in a pan

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ PROTEIN CHEESECAKE ⚡️try this‼️

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It’s snack time 💯
Non bake cheesecake (only 3 ingredients)

✔️ place 1 tablespoon peanut butter into cupcake cup (base of cheesecake)

✔️ mix 1 tablespoon of natural yoghurt with 1 tablespoon of protein powder stir to create mixture

✔️ put mixture on top of peanut butter

✔️ place in freezer for 45mins

ENJOY‼️

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ CRISPY TURKEY MINCE BURGERS ⚡️try these‼️

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Burger anyone 🍔 made in under 10mins‼️

Ingredients (per burger):
60g Turkey Mince (7% fat), onions, spices, multi seed deli roll, light mayo, red sauce.

✔️ mix 60g Turkey Mince with onions and spices…I used approx 1/3 teaspoon of chilli powder, garam masala, salt, coriander, curry powder. Mix this with the mince and mould into burger shape.

✔️ Spray pan with 1cal oil spray, heat on medium heat for 30secs then place turkey mince burger onto the pan, cook one side on medium heat for 2-3mins then flip and cook other side

✔️ While the turkey mince burger is getting cooked. Cut tomatoes and lettuce. Place multi seed burger bun into another pan or air fryer to get it crispy (optional).

These Multi seed rolls (Tesco) are packed with more than double the amount of fibre of white rolls as well as being healthier (containing vitamins and minerals). Fibre will help keep you fuller for longer and help with digestion, as well as having many other health benefits, most of us don’t tend to eat enough fibre daily. These rolls are also lower gi than than their white counterpart. Eating wholemeal etc is healthier but it’s not the end of the world if you consume the white alternative but wholemeal, wholewheat, multi grain options would tend to be superior option for the reasons mentioned above.

ENJOY‼️

Personal Trainer Personal Training Female Fat Loss Derry

⚡️ OVERNIGHT OATS ⚡️try these‼️

Not got time for breakfast? 😥
Not hungry first thing in the morning? 🤐
Make these the night before takes 5 mins and take them to work 😎

Made in 5mins ‼️

INGREDIENTS 📝
– Oats
– Milk (any kind)
– Chia Seeds (1 tablespoon)
– Blueberries (handful)
– 0% fat Greek Yoghurt (100g)
– Honey (1 tablespoon)
– Strawberries

HOW TO MAKE 🍧

✔️ Add ingredients to jar in the following order, Oats (6 tablespoons), milk until it moistens all Oats (100ml or so), 1 tablespoon chia seeds, blueberries (handful), 100g Greek yoghurt, 1 tablespoon honey, strawberries 🍓

It’s as simple as that…ENJOY‼️

Oats – slow digesting carb, high in fibre, vitamins and minerals, keep you full.

Chia Seeds – rich in fibre, minerals, omega 3 (especially), also contains omega 6 and 9 and contains essential amino acids.

0% Greek Yoghurt – rich in protein and good source of calcium.

Personal Trainer Personal Training Female Fat Loss Derry

Home-made Protein Bars I made 😊 INGREDIANTS – protein powder, peanut butter and oats.

HOW TO MAKE – add the following to a bowl in this order 80g oats, 2x protein powder (any flavour), 2x tablespoons peanut butter, add about 200ml water or so, consistency needs to be thick to make good solid bars. Mix up with your hands. Grease baking tray and place in mixture neatly and pat it down so it’s compact, place in fridge for a few hours or freezer for 30mins. The below picture I added abit of Choc on top, these bars are perfect and much healthier than the ready made bars we all tend to buy, so why not make your own as well! 😊

Personal Trainer Personal Training Female Fat Loss Derry

Hey guys my own recipe for snickers/reese protein bar looks good, tastes even better 😋 4 ingredients = peanut butter, whey protein, peanuts and dates.
1 – put dates into a bowl and pour boiling water over them let them sit for a few mins then crush them up with your hands into smaller bits with your hands (caramel topping)
2 – mix peanut butter and whey protein to make dough (base of bar) add droplets of water to help give it that doughy texture.
3 – cut up roasted peanuts and add to date (caramel) mixture.
4 – place peanut butter/whey protein mixture (base) in a bowl or tray, evenly spread it, then apply date/peanut (caramel) topping, leave to set in the fridge for a few hours or freezer for about 45mins.

Personal Trainer Personal Training Female Fat Loss Derry

A new healthy snack or meal posted every week‼️ follow me for free meal ideas to get yourself in tip top condition 💪🏾 INGREDIANTS (1 serving): ✅
⭐️1x Chicken Breast
⭐️125g Sweet Potato Chips
⭐️100g Cauliflower
⭐️Pepper
⭐️Sriracha hot sauce
HOW TO COOK INGREDIANTS:✅
1 – Using Steam Cooker cook ‘Chicken Breast’ or use frying pan, airfryer or oven.
2 – Place ‘Sweet Potato Chips’ in airfryer (while chicken is cooking) for approximately 15mins or cook on a pan using low calorie oil spray.
3 – Cook cauliflower (boil in a pan, add boiling water until cauliflower is drown then bring to boil then summer for 4mins)
4 – place in a plate and add pepper and Sriracha hot chilli sauce.

Personal Trainer Personal Training Female Fat Loss Derry

Eat this anytime in the day‼️ Ingredients (1 serving) ✅
2x Corn Cakes
40g Cream cheese (light) (20g per corn cake)

Want to know the secrets to leading a healthy & active lifestyle while keeping in them scrumdiddlyumptious foods & cheeky glasses of alcohol…while still getting amazing results?

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