Garlic Tuna with Mediterranean Vegetables

This is a brilliant recipe because it is very simple, easy to make in bulk, really tasty and gets in a lot of micronutrition. I also really enjoy eating this cold or warm, I might just be odd but I have been eating this from the fridge at work and it hits the spot.

 

What you will need:

• 3 tins of tuna
• 2 tins of chopped tomatoes
• 2 celery heads
• 3 peppers
• 2 large red onions
• 2 boxes of mushrooms
• 3 close of garlic
• 2 tspn coconut oil
• 1 stock cube

I don’t want to list out the exact grams of each of the above items, because I know it varies each time I make this. That is because packets provide estimated weights, also things like onions and peppers vary in size. However, the above is enough to go from to make this recipe work.

What you need to do:

1. Chop up the garlic, onions, celery and peppers and add them to the pan with the coconut oil. Fry these until slightly soft.
2. Add in the tins; so tomatoes and tuna, once mixed in drop your stock cube in and allow it to cook for a little while.
3. Now you can chuck in your mushrooms, these will cook down fast so you could turn off the heat once these are mixed in if you desire a harder mushroom!

That’s it, simple as three steps, told you it was easy! You can then add a side of your choice, you could have this over a baked potato, make it into a pasta dish or do as I did and have it with basmati rice.

 

Macronutrition per 1/4 (without sides):

40g Protein, 24g Carbohydrates, 4g Fat (6g Fibre) – 300kcal 

Additional benefits of this meal:

• Contains roughly 3 of your 5 a day
• Can be used as a great meal for those losing fat or gaining size.
• Highly satiating due to the high protein and fibre content.

And there we have it Garlic tuna with Mediterranean vegetables, let me know if you try it and how you liked it.

 

Simple 5 Minute Protein Cake

Hey guys, anyone following me on the social media will have noticed I have been making some aesthetic, TAF, yummy, nom, GAF looking protein cakes! Sorry it has taken so long to release the recipe, but the wait will be worth it, because you’re about to see how to make one of these bad boys.

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The Standard Sweet Potato Cake

Ingredients:

• Whey Protein Powder – 15g
• Sweet Potato – 120g
• 1 Medium Egg
• 1tsp Baking Powder
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar etc.)

Method

1. Cook sweet potato in microwave till soft and let cool (so the egg doesn’t cook when blending).
2. Add all ingredients into a food processor and blend until smooth, adding water till a thick soupy like texture is achieved.
3. Cook in a non-stick, microwave safe bowl or mug for 2-3m.
4. Flip out onto a plate and top with your choice of sauce or icing.

Macros: 25g Protein, 25g Carbohydrates, 7g Fat – 260kcal

The Low Cal Cake

Ingredients:

• Whey Protein Powder – 15g
• Butternut Squash – 150g
• 50g Eggwhites
• 1tsp Baking Powder
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar etc.)

Method

1. Exactly the same as above, but the butternut squash will take a bit more cooking and will produce a wetter cake.

Macros: 25g Protein, 20g Carbohydrates, 1g Fat – 185kcal

High Protein Frosting

Ingredients:

• Whey Protein Powder – 15g
• 50g 0% Fage Greek Yoghurt
• Sweetener (FlavDrops, Truvia, Stevia, Sugar, Cinnamon etc.)

Macros: 15g Protein, 2g Carbohydrates, 1g Fat – 70kcal

So there we have it guys, the protein cake! As you can see there are loads of variants and possibilities to these cakes, such as changing out the sweet potato for a plain white potato (need to try!) or oats or flour, all will give you a similar result. Remember to fit these to your specific needs, that means fit them to your macros ;).

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Cheers and revive stronger peeps!