recipes Archives - JM Coaching

Low-fat Dark Chocolate Brownies

Jonny Mellor — Sat, 22 Jul 2017 17:10:18 +0000

These brownies are a low fat sweet treat (less than 150 calories and 5 g fat per brownie). Try adding hazelnuts or raspberries if you're feeling adventurous! Prep: 15 minutes Cook: 20 minutes Serves: 12 Calories: (per Brownie) 145 kcal Protein: 4 g Carbohydrate: 22 g Fat: 5 g INGREDIENTS 100g dark chocolate (70% [...]

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Chinese Sweet & Sour Chicken

Jonny Mellor — Sat, 22 Jul 2017 16:43:37 +0000

This healthy, low-fat homemade version of a Chinese Takeaway favorite provides a good source of protein and carbohydrate and is packed full of vitamins. Prep: 25 minutes Cook: 30 minutes Serves: 4-6 Calories: 450 kcal Fat: 6 g Carbohydrate: 80 g Protein: 36 g INGREDIENTS 4 Chicken breasts or thighs (skin and bones removed), [...]

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Salmon Risotto

Jonny Mellor — Sat, 22 Jul 2017 16:37:09 +0000

This well balanced recovery meal is packed with protein and carbohydrate as well as being a rich source of Omega-3. Prep: 5 minutes Cook: 20 minutes Serves: 2 Calories: 650 kcal Protein: 43 g Carbohydrate: 80 g Fat: 16 g INGREDIENTS 2 Salmon fillets, 1 Lemon, Vegetable stock cube, 160 g Risotto Rice, 200 [...]

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Chilli Con Carne (with Baked Potato)

Jonny Mellor — Wed, 28 Jun 2017 15:43:54 +0000

A spicy beef dish that is simple and straightforward to make. Add a little fat-free natural yoghurt or creme fraiche when serving if too spicy! *Serve with rice or baked potato and salad for extra carbohydrate if making a pre- or post-training meal. Alternatively, serve with lots of veggies or try making cauliflower rice. Prep: [...]

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Vegetarian Chilli (with Baked Potato)

Jonny Mellor — Wed, 28 Jun 2017 15:42:30 +0000

A spicy vegetarian dish that is simple and straightforward to make. Add a little fat-free natural yoghurt or crème fraiche when serving if too spicy! Serve with rice or baked potato and salad for extra carbohydrate if making a pre- or post-training meal. Alternatively, serve with lots of veggies or try making cauliflower rice. Prep: [...]

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Turkey Fajitas

Jonny Mellor — Wed, 28 Jun 2017 11:33:51 +0000

This super healthy, high protein dish is packed with lots of fresh herbs, species, veggies and healthy fats and makes a great recovery meal! For a lower carbohydrate option, use Gem lettuce instead or wraps. Prep: 10 minutes Cook: 10 minutes Serves: 4 Calories: 570 kcals Protein: 38 g Carbohydrate: 54 g Fat: 23 g [...]

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Berry Smoothie

Jonny Mellor — Wed, 21 Jun 2017 20:07:36 +0000

Refreshing smoothie jam-packed full of tasty antioxidants. Smoothies are a great, simple way to get in the extra nutrition you need. The best smoothies are nutrient-dense, providing vitamins and oils necessary for good nutrition Prep: 2 min Makes: 2 servings INGREDIENTS Handful of blueberries and strawberries, 3 tbsp. of Greek yoghurt, handful of chia seeds [...]

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Homemade Pizza

Jonny Mellor — Wed, 21 Jun 2017 15:55:59 +0000

Making your own pizza is easier than you may think and really fun to do. Toppings can be adapted to provide more protein or veggies, depending on your requirements. The nutritional information is based on 1 chicken breast between 2 pizzas. Prep: 25 min Cook: 10-15 min Makes: 2 Pizzas (serves 4) Calories: 431 kcals [...]

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Recovery Rice

Jonny Mellor — Wed, 21 Jun 2017 15:49:15 +0000

This super easy low-fat version of special fried race makes a quick and easy balanced meal that's full of fresh ingredients and flavour. Also a great way to use up the random bits and bobs left in your fridge at the end of the week! Double up and have left overs for lunch. Prep: 10 [...]

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Thai Green Curry

Jonny Mellor — Wed, 21 Jun 2017 14:53:39 +0000

Full of flavour, this traditional Thai dish is packed full of fresh vegetables, herbs and pices. Make as hot or mild as you like with fresh chilies. Serve with rice. Prep: 20 minutes Cook: 25 minutes Serves: 6 Calories: 388 kcals Protein: 27 g Carbohydrate: 35 g Fat: 16 g INGREDIENTS 300 g new potatoes, [...]

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