HELP A BROTHER OUT

If you don't tell us what you've been eating that you are now tired of, how do we know what to suggest?

Porridge with frozen berries, a scoop of protein powder and almond milk is an awesome breakfast. Tinned Mackerel in tomato sauce is super yummy with cous cous and vegetables.

Here's a recipe for baked turkey and spinach meatballs which are pretty high in protein. You can probably sub out the breadcrumbs for something else. I serve with homemade tomato sauce and brown pasta.

Ingredients
400g lean turkey thigh mince
1 diced large onion
200g of spinach
1 teaspoon of oregano
1/2 teaspoon of chilli flakes
2 tablespoons of Worchestershire Sauce
75ml of Chicken stock
2 large eggs
2 cloves of minced garlic
100g of breadcrumbs
Salt and pepper

Method
Cook the onion, garlic, oregano and chilli flakes in a frying pan until the onion is soft.
Add in spinach, worchestershire sauce and chicken stock to the pan. Cook until the spinach has wilted and most of the liquid is gone.
Remove from heat and cool at room temperature
In a bowl, combine the turkey, eggs and breadcrumbs. Add the cooled onion mixture in.
Preheat your oven to gas mark 5
Use your hands to shape into meatballs. I usually get around 15-20 depending on the size I make them.
Bake for approximately 25 minutes making sure the turkey is cooked through.

I'm vegan now so I don't any of this anymore but I used to really enjoy them all! The meatballs are about roughly 60 calories each dependent on how big you make them. Good luck

If big batches are your plan, you can introduce variety by freezing in portions, then over time you will end up with a collection of different meals in the freezer, which is much more interesting than eating the same leftovers for a week.

2 eggs in microwave safe bowl, 2 tbsp low sodium diced ham, 2 tbsp sharp cheddar 1 tbsp salsa (if preferred). 1:00 ok high and stir. Best scrambled eggs ever. 1:25 if you use the salsa for the extra liquid

2 minute prep about 250 calories

StuartieDrummond92 wrote: »

Awesome! Cheers! Screen shotted for the shopping list tomorrow

No worries! Let me know if you do make them and like them. Don't tell me if you don't. My ego can't take it haha

In Australia we make a zucchini slice ... Similar to the egg based meal mentioned above. Use low fat cheese and veggies like capsicum (or peppers or whatever you guys call them). I bake it twice a week as the family inhales it around here for lunches. Light and travels well in a lunchbox http://www.taste.com.au/recipes/5546/zucchini+slice

Best breakfast to start off the day..obviously for lower cholesterol do egg whites.

3 eggs scrambled
3 oz carrots
1 large Apple
2 scoops peanut butter (dip apple in it's amazing just sayin)
2 multivitamins
1 fish oil


586 calories
50 g carbs
34 g natural fats
27 G protein
9 g fiber
Multivitamins
Fish oil

Chili, lasagna, enchiladas, pot roast and roasted veggies.... Just a few things you can make healthfully in large batches.

I cook protein in large quantities so that I will only have to cook my veggies fresh during meal time. It makes meal prep so easy! If I buy turkey, chicken, fish, pork, or beef, I cook more than 4 servings. It takes the work out of preparing a healthy meal. I often prepare raw or sauteed vegetables. If you eat 100% whole wheat pastas or brown rice, there are brands that only take 10 minutes or less to cook. You can also bake sweet potatoes in the microwave, but you can bake several in the conventional oven and reheat as needed over a few days. My recommendation is that you need to add a variety of proteins and veggies to your meal plan. You are bored because you are eating the same thing all the time. There are articles on MFP with healthy recipes and you can make most recipes healthier by replacing high carb ingredients with low carb alternatives like vegetables, high sugar with less sugar or a sugar substitute, high fat dairy with low-fat dairy, etc. IT CAN BE DONE! I hope this helps!