12/11/2020
Chicken and apricot curry - I know what you’re probably thinking... “fruit in a curry🥴” but trust me when I say this ones a banger and a good high protein meal to get you hitting them daily goals. A must in the weekly rotation 🤣
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Macros
703 calories
75g protein
45g carbohydrates
21g fat
Ingredients (serves 4)
1 tbsp of extra virgin olive oil
4 chicken breast
Approx 100g of Sharwood’s rogan josh easy paste
400g of total 0% fat free Greek yoghurt
1 onion, approx 70g of dried apricots
300ml of chicken stock
2 packets of whole grain pilau rice
Approx 10g of pomegranate seeds
Method
• Heat olive oil and cook onions for a few minutes until soft
• Add chicken and cook for approx ten mins until cooked through
• Add stock paste and apricots and simmer for around 20 mins
• Cook rice
• Stir in yoghurt
• Sprinkle with pomegranate seeds and serve
10/11/2020
Transformation Tuesday ✌🏻
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I’ll save you all the I don’t usually do this speech but I’m proud of how far I’ve progressed in a 12 week period and thought I’d share. Came out of the first lockdown feeling demotivated to train and gained a bit of weight that I wanted to shift. I’ve now dropped a stone and I’m back to the numbers I was hitting before lockdown on the weights. All this has been done by just keeping myself in a calorie deficit and staying regimented in my routine but still enjoying a drink on the weekend.
Strength is up, confidence is up, general mood is up, life is on the up! Coming at lockdown 2.0 with a vengeance.
21/05/2020
If you’re a seafood lover like me here’s a quick and easy dish to use that’s not too high in calories or fat but lots of protein.
Salmon & Soy Noodles (serves 2):
Salmon Fillet 2 x 150g
Protein Noodles 300g pack
Spring Onion 2
Red Pepper 1 medium
Honey 1 tbls
Dark Soy Sauce 5 tbs
Chilli Flakes ½ -1 tsp (depending how hot you like it)
Olive Oil 2 tsps
Sesame Seeds ½ tsp
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Method:
• Heat 1 tsp olive oil in a frying pan and 1 tsp olive oil in separate pan/wok
• Cook salmon fillets until golden on both sides (remove skin)
• Mix honey/soy sauce/chilli flakes in a bowl
• In separate pan/wok - cook red pepper and spring onion (approx. 3 mins)
• Add noodles
• Add mixed honey/soy sauce/chilli flakes
• Keep stirring until noodles cooked (approx. 5 mins)
• Place noodle mixture onto plate, add salmon, sprinkle with a few spring onions and sesame seeds
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Macros (per portion):
Calories-630
Carbohydrates-56g
Fat-24g
@ Manchester, United Kingdom
