Synergy Fitness Systems: recipe

Showing posts with label recipe. Show all posts

9 Feb 2015

Spicy Salmon with sweet potato chips

Protein, complex carbs and greens. What more do you need from your food?

Try this delicious recipe to fuel your body during a tough week of training.

Ingredients:

4 Sweet potatos

4 Salmon fillets

Mixed salad

Spinach

Cucumber

Tomato

Serves 4

Directions:

1. Peel sweet potatos and cut into long pieces

2. Place potatos into boiling water for 5-7 minutes

3. Drain potatos and place onto a baking tray. Pre heat the oven to 180 degrees C

4. Season potatos with salt and pepper and drizzle with 2 tablespoons of extra virgin olive oil

5. Toss potatos thoroughly and place into oven - initally for 15 minutes

6. Season salmon with salt and pepper and add chilli flakes

7. Remove potatos from oven and toss then return to oven for a further 20 minutes

8. Place salmon in the oven for 15 - 20 minutes

9. Prepare salad by chopping salad ingredients and placing into a large bowl

10 Add salt and pepper and 1 tablespoon of olive oil. Mix well

11. Serve and enjoy

Related blogs:

8 Nutrition tips to get lean

Zesty Lemon chicken

1500 calorie meal planner

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4 Free chicken breasts at Musclefood - http://tinyurl.com/mc2lx7m (Enter code MH100544 at checkout)

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Have a good day

Matt

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.

3 Feb 2015

1500 calorie 7 day meal planner

Need to consume 1500 calories to reach your health and fitness goal?

Try this 7 day meal plan full of protein to repair and rebuild your muscles, carbohydrates to fuel your workouts and healthy fats to keep your body functioning optimally.

Don't forget to go to Musclefood.com to claim your food freebie! Enter code MH100544 at checkout to claim any one of these
4 x free chicken breasts
1 x free loaf of protein bread
1 x free thai protein ready meal
4 x protein crisps

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

Have a good day,

Matt
Synergy Fitness Systems

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

31 Jan 2015

Zesty lemon chicken recipe

Ingredients (serves 4):

4 boneless, skinless chicken breasts

6 lemons

65g plain flour

1 teaspoon paprika

½ teaspoon ground black pepper

1 teaspoon extra virgin olive oil

30ml water

1 ½ tablespoon brown sugar

Pinch of salt and pepper to season

Steamed brown rice to serve

Directions

1. Halve the lemons and squeeze all the juice, except 1 half, into a large bowl. Add the chicken to the bowl, cover with cling film and place in the fridge for 30 minutes – 2 hours.

2. Preheat oven to 190 degrees C.

3. In a small dish, mix the four, paprika and ground pepper.

4. Lightly coat each chicken breast in the flour mix.

5. In a non-stick frying pan, heat the olive oil on a medium heat.

6. Add the chicken and brown for 2 minutes each side.

7. Remove the chicken and place in an oven dish.

8. Add the water and sprinkle the brown sugar over the chicken in the oven dish.

9. Thinly slice the remaining half of the lemon and place on top of the chicken breasts.

10. Season with salt and pepper.

11. Bake for 45 minutes.

12. Serve with steamed boiled rice.

Nutritional information

Calories 245kcal

Protein 29.9g

Carbs 25.5g

Saturated fat 3.1g

Fibre 3.1g

Related blogs:

8 nutrition tips to help you get lean

5 Training tips to enhance your workouts

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

About the author

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

28 Jan 2015

Spicy mexican chicken soup - plus a food freebie!

Try this delicious Spicy Mexican chicken soup which is high in protein and low in calories

Ingredients:

4 skinless chicken breasts - cut into strips
2 cloves of garlic
1 small chopped onion
1 diced jalapeno
1 tbsp canola oil
460ml of mild salsa
1.2 litres of chicken broth

Method:
1. Heat canola oil over medium heat in large pan
2. Add chopped onion and diced jalapeno
3. Cook until soft and tender and then add garlic
4. Cook for further 30 seconds
5. Pour in chicken broth and bring to boil
6. Add chicken breasts and cook until white
7. Mix in salsa and reduce to a simmer
8. Season with salt and pepper

Nutritional values:
Calories 279kcal
Protein 42.8g
Carbs 12.7g
Saturated fat 6.2g
Firbre 2.4g

Get yourself a freebie at Musclefood.com

Choose from the following:

- 4 x FREE chicken breasts

- 4 x FREE protein crisps

- 1 FREE Thai protein meal

- A FREE loaf of protein bread

Just enter the code MH100544 at the checkout and your freebie of choice will get added to your order.

Did you find this helpful? Then share it or forward to a friend

Did you know we have newsletter? Sign up here for more great fitness information sent straight to your inbox

For more training videos, recipes and discounted supplements from MyProtein follow us:

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Have a good day

Matt

Pages

9 Feb 2015

Spicy Salmon with sweet potato chips

3 Feb 2015

1500 calorie 7 day meal planner

31 Jan 2015

Zesty lemon chicken recipe

28 Jan 2015

Spicy mexican chicken soup - plus a food freebie!