JDP Fitness’s very own Scarlet Hollands has been busy in the kitchen trying out some new recipes for you to get your teeth into. Give some of the weight loss recipes a try and let us know how they went by commenting below!
Eating healthily doesn’t have to be complicated. Many people associate “healthy eating” as boring, bland food consisting of high amounts of vegetables, lean sources of protein and repetitive complex carbohydrates. Yes, eating clean and healthy foods to lose weight can fall under this bracket, but what if I told you, by combining various foods, mixing together things that you may not think would work together and experimenting a little, you can make something really delicious. How does a “guilt free pizza” or “raspberry & coconut muffins” sound? I have put together a few easy but delicious sweet and savoury recipes for you to try. Check out the macros too!
1. Cinnamon Protein Pancakes
Pancakes are always a popular choice but usually are very high in sugar and simple carbohydrates. What if I told you we can create a guilt free, low carb pancake that’s so good, you can make a huge stack and devour the lot? This recipe will make pancakes fun and delicious with the added bonus of knowing nutritionally you can stay well within your macros, be fueled with a good source of fats and that are high in protein to aid muscle recovery and repair.
This will make for a good morning breakfast if you’re of the sweet tooth variety particularly as this is high in fat and carbohydrates, meaning your body will be using this fat for energy, burning more fat throughout the day. This could also be a great pick-me-up for that mid-afternoon slump when energy levels are running low. If you can’t make them fresh, prep them the night before or prior to leaving for work, pop them in a Tupperware to ensure that you have a delicious afternoon meal on the go.
(Makes 4 pancakes)
- 70g Coconut Flour
- 1/3 tsp Baking Powder
- 2 Eggs
- 2 tbsp Vanilla Protein Powder
- 1.5 tbsp Oat Flour (Ground Oats)
- 55ml + 1 tbsp Milk of your choice (I use unsweetened almond milk)
- 1 tsp Honey or Liquid Sweetener of your choice
- 1/2 tsp Cinnamon (or more to taste)
- Coconut Oil to fry
- *Toppings of your choice
Watch the Video:
Combine all the dry ingredients in a bowl and mix. Add the wet ingredients and mix thoroughly beating with a whisk or in a blender. Heat up a non-stick pan with a little coconut oil on a low heat. Add a dollop of mixture, flip when bubbles appear on the surface and the pancake holds its shape. Stack them up and add your toppings.
*I recommend a dollop of Pip N Nut Almond & Coconut Butter, a drizzle of Walden Farms zero calorie caramel syrup, a sprinkle of toasted nuts and seeds and an extra dash of cinnamon.
Macros: Cals~526 Carbs~26g Protein~40g Fat~35g (Without additional toppings)
2. Raspberry & Coconut Breakfast Muffin
Raspberry and coconut is one of those classic flavour combinations that is always a winner. These muffins provide an energising and healthy start to the day using only wholesome, healthy ingredients! The carbohydrates in these muffins (oats) are what we call complex carbohydrates, meaning they are made up of natural sugars and fibre.
Complex carbs are a slow releasing source of energy and this means it is gradually released into the blood stream throughout the day which results in feeling energised consistently and not suffering that “crash” like you would do with caffeine or refined sugar. They also are a great source of fibre which is a nutrient many lack in their day to day food consumption.
Fibre is your number one friend to aid and regulate digestion and as an added bonus it keeps you feeling fuller for longer so all in all these raspberry and coconut breakfast muffins are a winner when it comes to having a wholesome and energising start to your day!
- 200g Oats
- 90g Greek Yoghurt
- 50g Unsweetened Shredded Coconut
- 1 tsp Baking Powder
- 45g Powdered Sweetener (e.g. stevia)
- 100g Raspberries
- 55ml Milk (I recommend unsweetened almond milk)
Watch the Video:
Preheat the oven to 180c/350f. Pop all the ingredients besides the raspberries in a bowl and combine. Then gently stir the raspberries into the batter. Spray your muffin tray/liners with cooking spray to prevent sticking and pour the mixture in. You can add some extra raspberry chunks on top for decoration! Bake in the oven for around 20 minutes until cooked through. These can be kept for up to 5 days in an airtight container in the fridge.
Macros (per muffin): Cals~215 Carbs~30g Protein~9g Fat~7g
3. Protein Oats (Proats/Zoats)
Porridge is a popular breakfast choice and is a great option to kick start your day as oats are a low GI (Glycemic Index), slow releasing carbohydrate meaning steady energy levels throughout your morning. Another benefit of having a good source of complex carbohydrates for breakfast is that they have a grounding effect to the body and reduce the feeling of nervousness and anxiety like you may experience when consuming foods that are high in refined sugars. Complex carbohydrates helps your body produce a number of enzymatic reactions and bring balance in just about every way possible.
The good thing with porridge is we have pretty much endless choices as to what we put in it. My 2 favourite things as well as making this taste delicious, is to increase the nutritional value of this already healthy breakfast. “Proats” is simply “Protein Oats” (a scoop of protein powder added to the oats) and “Zoats” is “Zucchini Oats” (grated courgette also added the mix).
By adding protein powder, obviously this becomes a higher in protein, meaning fuel for your muscles and helping with recovery and repair and by adding courgette, (you CANNOT taste it and if anything it bulks out your meal so it feels like you have more!) we are already getting in 1 of your 5 a day! Top with blueberries and that’s 2 down!
- 50g Oats
- 1 Grated Courgette (optional)
- 1 Scoop Protein Powder
- Sweetener/Stevia to taste (optional)
- Toppings of choice
Watch the Video:
Place oats, grated courgette and sweetener in a bowl and mix together. Add water so the oats are just covered. Heat in a microwave for 1.5 minutes and stir oats. Add protein powder and mix thoroughly and continue to heat for a further minute checking to make sure it doesn’t overcook. Give one last stir and add your toppings of choice. Pictured is a drizzle of Walden Farms Caramel Zero Syrup and a dollop of Meridian Crunchy Peanut Butter.
Macros (Proats): Cals~313 Carbs~37g Protein~30g Fat~6g (without toppings)
Macros (Zoats): Cals~334 Carbs~41g Protein~32g Fat~6g (without toppings)
4. Sweet Potato Fitters
We all love potatoes, whatever form they come in, chips, jackets, roasted or boiled etc. and to be fair white potatoes have a bad rep due to the fact they are mostly fried with an inch of their lives which yes, completely takes away from its pretty sound nutritional value. However, these orange potatoes (sweet potatoes) have come about and have completely thrown white potatoes off the grid. The macro nutrient value of sweet potatoes is not all that different from your regular potato, but the micro-nutrient content is much higher, therefore making it more beneficial and healthier to eat.
Sweet potatoes are high in vitamin B6, C, D all of which are keeping our bodies happy and healthy and they are also high in carotenoids like beta-carotene (where it gets its orange colour) which is the pre-cursor to vitamin A in your body. Carotenoids help boost immunity to disease, strengthen eyesight and are powerful antioxidants which helps ward off cancer and protect against the effects of ageing!
Makes 6 Fritters
- 170g Grated Sweet Potato
- 2 Medium Eggs
- 2 tbsp ground almonds
- ½ tbsp smoked paprika
- Salt and pepper to season
- Coconut oil to fry
Watch the Video:
Grate the sweet potato and mix with the eggs, ground almonds, and paprika. Add salt and pepper to taste. Heat the oil in a large pan on a medium to high heat. Fry the fritters in the oil for around 2 minutes each side or until crispy and holding their shape. Flip and continue frying until cooked through. Serve with your choice of sides.
Macros: Cals~420 Carbs~42g Protein~20g Fat~19g
5. Rosemary and Garlic Turkey Meatballs with “Courgetti”
Spaghetti lover, but trying to avoid the dishes high in simple carbohydrates? Try this low-carb alternative! Vegetables are a staple in any healthy, balanced diet and many of us are not even close to consuming our recommended 5 a day. Vegetable alternatives to things like pasta and spaghetti are rapidly becoming the new craze and are helping us improve our micronutrient consumption!
Veggies are full of vitamins that can help us fight the dreaded cold and flu all the way to reducing risks of heart disease and strokes and even preventing cancer! Replacing things like spaghetti with courgette also means your meal is lower in calories, which allows you more room for experimenting and incorporating various foods to help you hit your daily macro goals. For example, adding a higher amount of protein if your protein consumption is on the low side.
- 1 Red onion (diced)
- 150g Lean Turkey Mince (2%)
- 200g Chopped Tomatoes
- 1 Courgette (spiralized)
- 1 Clove Garlic (chopped)
- 5-10g Fresh Rosemary
- ½ tsp Smoked Paprika
- 15g Feta (optional)
- Coconut Oil to Fry
Watch the Video
Heat the oil in a pan. Dice the onion and soften in the heated coconut oil, then add the crushed garlic. In a separate bowl, mix together the turkey mince, paprika and rosemary and roll into 10 balls. Once the onion and garlic have softened, add the chopped tomatoes and leave to simmer for about 5 mins. Add the meatballs and allow to cook through (10mins) Place spiraled courgette on a plate (steam first if you don’t want it raw) and top with the meatballs and tomato sauce, garnish with crumbled feta.
Macros: Cals~316 Carbs~17g Protein 43g Fat~10g
6. Guilt Free Pizza
Yes, Pizza! Many people make the assumption that “healthy food” has to be boring and lacking in imagination and taste. It doesn’t! I’m sure the majority of us love a pizza whether that’s in an authentic Italian restaurant or a Saturday night takeaway, so don’t deprive yourself of the Italian goodness, give this low carb, high protein option a go! I’d recommend having this as an evening meal. The macro ratio is very even so will be a great meal to end your day with ensuring you are refuelling your body before bed when the recovery and repair staff is hard at work.
If you are feeling particularly adventurous, add a larger selection of colourful vegetables and maybe challenge yourself to increasing from the recommended 5 a day to 10 a day. There is no harm in eating more vegetables. You can also add cooked chicken breast or cooked lean turkey mince to increase your protein intake and both are a good source of lean protein.
Makes 1 pizza
- ½ Red onion (diced)
- 1 Clove Garlic (chopped)
- ½ Red Chilli (chopped)
- 100g Chopped Tomatoes
- 5 Chestnut Mushrooms
- 75g Mozzarella
- 5 Olives
- 1 Wholemeal Tortilla Wrap
- 1 Egg
- 1 tsp Coconut Oil
Watch the Video:
Preheat oven to 200◦c. Heat oil in a pan on a medium heat and add the diced onion, cook until soft and then add chopped garlic. Add chopped chilli and tomatoes to the pan and reduce to a simmer. Remove the stalk of mushrooms, dice and add to the tomato sauce. Cook for around 15 mins to allow sauce to thicken. Place wholemeal wrap on a baking tray and spoon over the tomato mix. Slice mushrooms and add to pizza. Add olives and mozzarella and crack an egg on the top and place in the oven. Cook for 10-15 minutes and serve.
Macros: Cals~515 Carbs~28g Protein~30g Fat~31g
Do you enjoy reading our “Weight Loss Recipes: Top 6 Easy and Delicious Meals”? Please leave us a comment below! 😉