pauladugganfitness.com

Salmon & Veg Parcel Recipe❤️

Preheat oven to 180°C

Ingredients x1 Parcel

3/4 Pak Choi leaves
Handful of baby spinach
1/4 cup chopped red pepper
2/3 mushrooms - chop
1 scallion- chopped
Thumb of ginger- grated
Clove of garlic- grated
Tamari or Soya Sauce
Hot cayenne chilli powder
Organic salmon fillet
Fresh coriander

Method

Lay out parchment sheet, layer the veg starting with the Pak Choi and baby spinach, add the grated ginger and garlic, top with pinch of black pepper and 3/4 tbsp of tamari. Place fish on top of veg and sprinkle with cayenne pepper

Wrap the fish and veg in the parchment as pictured, leave some air at the top so it can steam. Cook at 180°C for 25/30 minutes

Add fresh coriander and could opt for a squeeze of fresh lime too😍

Easy, tasty, low carb, high protein meal with good mix of veggies 💪

Protein Dominant Breakfast..

Greek Yogurt Protein Bowl

1 scoop of protein chocolate powder (used Kinetica today- 22g protein)
3 tbsp Plain Greek yoghurt
1 tbsp of organic Kefir
Tsp/2g of milled chia seed
4/5 strawberries (84g)
Heaped tbsp of organic blueberries (30g)
4 walnuts (16g)
4/5roasted/salted cashews (12g)
Cinnamon - sprinkle

Mix - yogurt, kefir, protein powder & chia together and top with the fruit, nuts and cinnamon😍

Macros
Kcals- 461
Protein -44g
Carbohydrates- 19g
Fats-22g

Can keep you sustained for longer 💪

Easy No Fuss Meal for 1❤️
1 salmon fillet
3 organic mushrooms
4 organic cherry tomatoes
1 tsp olive oil
Good pinch of dried oregano
Pinch of dried chilli flakes
Sea salt & black pepper
Sprig of thyme
Squeeze of lemon juice

Cook all of the above in airfryer for 11mins
Wilt baby spinach in boiling water for a minute- strain and serve with fish, veg & lemon juice 😋

Grateful for the opportunity to study again and the support from my family 🙏🏼

Sweet potato, Red Lentil & Thyme Soup ❤️💪

Great on the cold days!🥶

Recipe…
1 cup of lentils (193g)
2 leeks (350g)
2 sweet potato’s (350g)
3 carrots (293g)
2 sticks of celery (106g)
2 onions (164g)
4/5 cloves of garlic (13g)
Fresh thyme (10g)
2 organic chicken stock cubes
1.5 ltr of hot water
1 tbsp of olive oil

In a large pan, add oil, chopped onions, celery, leeks and garlic. Sauté on low heat with lid on for 10 minutes, stirring occasionally.

Add lentils, carrots, sweet potato and crumble the stock cubes over the veg. Add the water and thyme, season well and give it all a good stir.

Bring to the boil, then simmer on lowest heat for 45-50 minutes with the lid slightly ajar. Blitz or nice chunky. Freezes well.

1 serving- 260g: 105 kcals, 17g carbs, 4.6g protein, 2g fat

Raw Protein Balls❤️

Super easy to throw together x15 balls

2 Scoops of protein powder (chocolate)
2 tbsp of mixed seeds- pumpkin & sunflower
2 tbsp of chia seed
18 pecans - broken into small chunks
2 tbsp of salted cashew nuts
2 heaped tbsp of quality peanut butter
2 tbsp of 100% maple syrup
1 tbsp of water

Method…
Mix the lot well with a fork, shape into balls. If mixture too dry add more maple or water.

Store in fridge and also freeze well

Blood Sugar Balance💪
x2 eggs x1 sourdough

With guacamole - avocado, lemon juice, seasalt, extra virgin olive oil

Salsa- organic tomato (way better flavour in organic tomatoes), red onion, fresh coriander, sea-salt & lemon juice