Nutrition Archives - Page 7 of 9 - Iron Paradise Fitness

Category Archives for "Nutrition"

Chia Seed Recipes meal prep sunday 17

Chia Seed Recipes: Pancakes and Pudding

2 Chia Seed Recipes that you’ll come back to time and time again.

The humble chia seed may not look like much, but those little black and white balls definitely pack a punch.  And you’ve probably got a packet lurking somewhere in the back of your cupboard. Undoubtedly, you bought them after reading or hearing that they’re the next superfood. Yet they’ve not made it into many meals (if any).

Perhaps that trend can change as these two recipes will have you reaching for that packet on a regular basis.

But before we get stuck into this week’s recipes, let’s take a quick look at the benefits of Chia Seeds.

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Mexican Recipes meal prep sunday 16

Mexican Recipes: It’s Like Chipotle at Home

Bring a slice of that fire into your meal prep with these 2 great Mexican recipes.

Mexican food is delicious.  From chilli to jambalaya, and enchiladas to burritos.  It all tastes so good. But (and there’s always a but) all of those lip smackingly good Mexican recipes, dripping in melted cheese aren’t exactly macro friendly.

And quite frankly, if you’re not careful, most Mexican recipes can be a real meal plan buster.  But these recipes are here to change that.  Because now you can bring a small taste of this great cuisine to your meal prep with a couple of Mexican recipes that you’re guaranteed to love.

So there is hope for your favourite Mexican recipes making it into your plan on a regular basis.

The beauty of flexible dieting is that it allows you the ‘flexibility’ (hence the name) to incorporate the foods you love into your daily diet.  So whether you’re thing is Mexican recipes, Indian recipes, Chinese recipes, burgers, steak, salads, or soups, you have the freedom yo make your diet uniquely yours.  And not to mention the fact that you can great great results doing it.

So in this week’s instalment of meal prep Sunday I’ve got 2 great tasting Mexican recipes that will allow you to take full advantage of flexible dieting.  These recipes are packed full of flavour, spice and everything you love about your favourite Mexican dishes.  And they’re both fully adaptable too.  So if you want to add more carbs then throw everything in a wrap for a great tasting meal on the go. In fact, you can get some inspiration from everyone’s favourite Mexican Restaurant and make them even more awesome.

So, without further ado, let’s get cooking…

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meal prep sunday 15 healthy salad recipes

Healthy Salad Recipes: Just Add Summer

Complete the perfect summer BBQ with these nutrient dense, great tasting healthy salad recipes.  All you need is that summer sun!

The words ‘BBQ’ and ‘healthy salad recipes’ aren’t normally seen in the same sentence, but hear me out on this one.  Because as the sun starts to peek through the clouds, summer doesn’t feel too far away.  And as our attention turns towards those summer months then that one time of the year us men take control of the cooking draws near.  In essence, it’s the primal nature of the BBQ that appeals to us men.  After all, it’s about starting a fire and incinerating some meat, what’s not to like about that?

So is there really a place for healthy salad recipes with your summer BBQ?

In my opinion there is.  Because if your household is anything like mine when I was growing up, then Dad looked after the BBQ, while Mum made the salads and accompaniments.  Usually, the meat ended up burnt to a crisp on the outside and virtually still breathing on the inside.  On the other hand, Mum’s salad was always immaculate and lovingly presented (not to mention supremely tasty).

And while it was over to Mum to rescue the meat, we all tucked into those refreshing salads. Often it was the salad that was the best bit.  Even if it was to just cover the taste of burnt chicken and blackened sausages.

So in this week’s instalment of meal prep Sunday I’ve got 2 great tasting and healthy salad recipes.  And these aren’t your regular boring healthy salad recipes.  As a matter of fact, these are packed with tons of macros and micros to keep your meals well balanced while you’re indulging in all that gorgeous BBQ food.  Because there’s no need to feel like you have to abandon your meal plan.  In fact, the perfect BBQ can quite easily be incredibly macro friendly.

And with that in mind, why not whip up one of these awesome salads when the sun next pokes its head out.  Proof that the phrase ‘healthy salad recipes’ really does have a place in your BBQ-related vocabulary.

Ready?  Let’s get cooking…
Healthy Salad Recipes Meal Prep Sunday Blog Pics: Iron Paradise Fitness

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Avocado Recipes: Healthy Superfood Heaven

Avocados are nutritionally awesome!  And here are a couple of avocado recipes that’ll keep you wanting this superfood as a mainstay of your meal plan.

The term “superfood” gets banded around a lot these days.  And that’s usually because some questionable company wants to sell you their latest detox or supplement.  But there are some cases where “superfood” is a very valid term.  For me, the humble avocado deserves that title.  And in this week’s meal prep Sunday I’ve got a couple of avocado recipes for you to savour.  Not only are these recipes quick and easy, but they take the taste levels to new heights.

First and foremost, before we dive right into the detail on this one, it’s worth repeating one of the key principles of dieting.  And this is the calories in vs calories out equation.  Because without a calorie deficit in place, it doesn’t matter how “super” a food is, you’re not going to be losing weight or fat.

However, it’s also true that not all calories are created equal.  Some have more positive effects on the body than others.  So it’s worth knowing and considering this when making your food choices.

And with that in mind, let’s just look at some of the facts and benefits of our friend the avocado.

avocado recipes meal prep sunday iron paradise fitness

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meal prep sunday 13 vegetarian recipes

Vegetarian Recipes: Just Add Meat

Vegetarian food doesn’t have to be all boring salads and no taste. These quick and easy vegetarian recipes show you there is another way

First of all, vegetarians get a bit of a bad wrap in the fitness and bodybuilding community.  After all, it’s all about truck-loads of chicken and a much steak you can fit in your belly every day, right?  And I’m sure you get the feeling everyone’s forgotten about you when it comes to recipes.  So you’ll be glad to know this week’s #mealprepsunday blog is solely focused on tasty vegetarian recipes.

And the meat eaters amongst you need not feel left out either.  Because these recipes don’t just have to be vegetarian recipes.  Without even a second of forethought they can be transformed into a protein-packed, meat-eaters heaven.

So what can you expect from this week’s vegetarian recipes?

Vegetarian Recipes, but not as we know it…

Ask someone what springs to mind when they think ‘vegetarian recipes’ and the first words out of their mouth will usually involve salad.  And while this isn’t a bad thing, no-one wants to eat dry leaves every meal.

And it definitely doesn’t have to be that way.

First up, I’ve got a delicious tortilla and hummus recipe, which I know you’ll love.  With this recipe you’ll be making the hummus from scratch, which definitely makes all the difference.  And if you ask me these tortillas are pretty damn good on their own.  But you meat lovers out there can throw in some cooked chicken for the perfect meal!  And did I forget to mention how good they are on the macros!

Scroll down to check out how macro friendly these bad boys are!…

After you’ve whipped up your tortillas, you can move on to another Mexican dish.  Next up we have a Mexican salad.  But this is far more exciting than dry spinach, rocket, and kale.  This recipe has bags of flavour just bursting out of the bowl.  And this one is pretty awesome for those micros too.  You want healthy?  Iron Paradise Fitness gives you healthy baby! (minor Metallica reference there…).

These vegetarian recipes are great on their own, but throw in some chicken for a delicious, protein-packed meal.

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So without further ado, let’s dive straight into Meal Prep Sunday and let’s get cooking!…

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Tortillas with Smoked Pepper Hummus

Iron Paradise Fitness Vegetarian Recipes Tortilla Hummus

Recipe makes 4 servings

Nutritional values per serving

MACROS:

Protein = 6g

Carbs = 28g

Fat = 6g

TOTAL CALORIES: 203 Kcal

Prep Time: 15 mins

Cook Time: 0 mins

WHAT YOU NEED (for the hummus):

  • 14oz. (400g) can chickpeas, drained and rinsed
  • 1 clove garlic, crushed
  • ½ juiced lemon
  • 2 tbsp. olive oil
  • 2 tbsp. tahini
  • ½ tsp. smoked paprika
  • ½ tsp. cumin
  • water

WHAT YOU NEED (for the tortillas):

  • 4 tortilla wraps
  • 4 tbsp. smoked paprika hummus
  • 2 handfuls romaine lettuce, cut into strips
  • 1/2 cucumber, halved and sliced
  • 1 red pepper, cut into strips
  • handful bean sprouts

WHAT YOU NEED TO DO:

To make the hummus, add all ingredients to a food processor and blend until smooth adding water until a desired consistency is achieved.

Heat the tortillas according to the instructions on packaging. Spread a tbsp. of hummus on each and top with lettuce, cucumbers and peppers. Spread the bean sprouts on top and serve.

Mexican Salad with Roasted Sweet Potato

Iron Paradise Fitness Vegetarian Recipes Mexican Salad Sweet Potato

Recipe makes 4 servings

Nutritional values per serving

MACROS:

Protein = 11g

Carbs = 54g

Fat = 28g

TOTAL CALORIES: 540 Kcal

Prep Time: 15 mins

Cook Time: 25 mins

WHAT YOU NEED:

  • 27 oz. (750g) sweet potatoes
  • 1 tsp. smoked paprika
  • 2 tbsp. olive oil
  • 14 oz. (400g) can black beans
  • 5 oz. (150g) sweet corn
  • 2 small red onions
  • 10 cherry tomatoes
  • 2 avocados
  • lime wedges, to serve

WHAT YOU NEED TO DO:

Preheat the oven to 200 ° C. Cut the unpeeled potatoes into 3 cm. wedges and spread on a baking sheet.

Mix together the paprika, olive oil, salt & pepper and rub into the wedges until well covered. Bake the potatoes at the center of the oven for about 25 min. until golden brown.

Meanwhile, place the beans and sweet corn in a colander, rinse under cold water and drain. Chop the onion and mix in with the beans and corn.

Cut the tomatoes into quarters and season with salt & pepper. Cut the avocado in half lengthways; remove the pit and scoop out the flesh. Cut the flesh into chunks.

Divide the potatoes, tomatoes, avocado and bean mixture between 4 bowls and serve with lime wedges.

So there you have it.  A couple of great vegetarian recipes that are both delicious on their own, but are also versatile enough for the carnivores out there to modify.

Are you already eating healthy recipes, but confused as to why you haven’t made much progress?

Well the answer more than likely lies in your diet plan.

How would you like to discover a simple and effective way to set up your nutrition plan, right now?  If any of the following statements describe how your feeling right now, then I’ve got the solution that can help you.  And best of all, it’s absolutely FREE

  • Has your fat loss stalled or completely non-existant?
  • Are you stuck in meal plan hell eating foods you hate?
  • Do you feel demotivated and fed up with the whole process?
  • Does your goal feel like an impossibility?
  • Confused by terms like macros, flexible dieting, refeed days, and the like?

And the solution you need is only a click away.  All you need to do is click the image below and register for my FREE ‘7 Steps to Get Lean’ Online Nutrition Workshop.

7 Steps to Get Lean - Iron Paradise Fitness Nutrition Workshop (vegetarian recipes)

Then, once you’re registered, make a note of the date and time in your calendar, because you won’t want to miss this.  Not only will you learn all about calories and macros, but you’ll also discover the exact approach I use for both my own and my client’s programmes.

And all of this great information is covered in 7 simple steps, so you can put the ideas into practice straight away.

It’s the game changer you need for your fitness!

Simon – Iron Paradise Fitness

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Macro Friendly Recipes: Comfort Food

Love comfort food but can't make it fit your meal plan?  Here's 2 macro friendly recipes to solve that problem.

First of all, finding macro friendly recipes for the foods we love can feel like a thankless task.  It seems like you spend hours searching for that perfect recipe only to find that it's got 60g of fat or 100g of carbs per portion, which totally blows out your macros for the day.

As a result, you do a complete 180 degree about turn and swap great tasting food for plain, dull, and generally uninspiring meals, just because it's a hell of a lot easier to fit in your meal plan.  But every morsel you end up putting in your mouth is met with a high degree of disappointment and you ask yourself, "do I really have to eat boiled chicken and rice for the rest of my life?"

And you'll be glad to know the answer to that question is a resounding NO!

It doesn't have to be that way!

Almost you're entire Instagram feed is probably filled with a million pictures of shredded guys and girls eating chicken, broccoli, and brown rice out of Tupperware in the run up to their shows and competitions, but it need not be the way for 99.99% of the population.  And you are in that 99.99%!

So in this week's edition of Meal Prep Sunday, I've got 2 more great dishes for you that fit the brief of being tasty and good on the macros.  And there's not a piece of chicken or grain of rice in sight, you'll be glad to hear.

I've picked these dishes because one is well suited to a lower carb/higher fat plan and the other suited to a more traditional balance across​ the three macros.  So there really is something for everyone.

And this is proper comfort food, no sacrifice of flavour here.  They're the type of dishes that give you that full feeling and make you feel satisfied and content when you put that fork down.

These recipes will give you that warm and fuzzy feeling as well as helping you make some serious gains!

So without further ado, let's dive straight into Meal Prep Sunday and let's get cooking!...

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How to Count Your Macros: The Ultimate Guide

It seems like everyone talking about counting macros these days, but are you lost as to what they’re all talking about, let alone how to count your macros?

You desperately want to shed that body fat and build some muscle. You don’t want to seem like THAT guy or girl that doesn’t know how to count your macros, or worse still let on you’re not even sure what a macro is.

So you keep quiet, afraid to ask the question of that hulk-like dude in the squat rack.  Languishing in mediocre progress in terms of getting that lean physique, you’re crying out for some help.

Well, this article is your saviour.  The knight in shining armour you’ve been waiting for.

If you’re a complete newbie to the world of macros then this guide is going to walk you through the process step by step.

And heck, you could pick up a few top tips at the same time, even if you’re more experienced.

Here’s what we’ll be covering:

  • What macros actually are
  • Why you should give a crap about them
  • How much of each one you should be having
  • How to plan your meals around the numbers
  • And how to cope with those situations where it’s impossible to count your macros

I want you walking into that gym tomorrow confident and feeling like you are the oracle of all things macro.

By the time your next workout comes around, you’ll be ready to give the Bruce Banner of the squat rack some advice…well almost (let’s not get ahead of ourselves here).

So without further ado let’s get started.

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Low Carb Recipes to Tingle the Taste Buds

Low carb recipes are usually uninventive salads and lifeless chicken and steamed veg.  Until now!...

The best nutrition plan is one that you can stick to.  So if you have a plan that's full of foods that you hate, how long are you going to stick to it?  And when it comes to following a low carb diet, that compliance becomes even more tricky.  Because low carb recipes are typically uninspiring and make that diet even harder to stick to.  With that in mind, I've got a couple of low carb recipes for you that are packed full of flavour.

So with these recipes we're going to focus on high protein and low carb. Firstly (and most importantly) these dishes are low low in carbs, which is great for those of you that are limiting carb intake.  For instance a Keto diet or something similar.

And even if you're on a bulk these dishes are great.  Because you can just add a serving of rice, or maybe even a naan bread for some variety. And hey presto you've got an awesome couple of meals to throw in your Tupperware.

The recipes I've got for you today are designed to be really simple to make and add a big hit of flavour to keep you coming back for more.

So without further ado, let's dive straight into Meal Prep Sunday and let's get cooking...

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Meal Prep Sunday #10 – How to Make Greek Yoghurt Exciting

Greek Yoghurt is a high protein, low fat food, but it can get pretty dull eating it on its own.  Here’s a couple of simple recipes that take about 5 mins to whip up and will breath life into this great ingredient.

I’m a huge fan of having greek yoghurt in nutrition plans.  So much so that, unless a client has a real aversion to it, I try to incorporate it in as many meal plans as possible.

Why’s that?

Well there’s several reasons:

  1. The protein content of Greek yoghurt is almost entirely slow release, making it the perfect food choice just before you go to bed. 
  2. The macros are awesome.  My favourite brand has a breakdown of 10g Protein, 4g Carb, and 0g Fat per 100g.  Anyone can work that into diet!

Having the slow release protein last think at night before you go to bed is the perfect recipe for feeding your muscles and getting maximum recovery while you’re in the land of nod and dreaming of dumbbells and that deadlift PB.

I love mixing in an extra scoop of protein powder, throwing in a handful of sultanas, a swirl of honey, and maybe a cheeky Oreo cookie or two if the macros allow.  And if I’ve saved up the calories a couple of scoops of Ben & Jerry’s chocolate brownie ice cream hit the spot just right after a hard leg day at the weekend.

And Greek Yoghurt is not only good for a late night protein hit, it can be used at any point throughout the day.  Throw in some granola and a dollop of honey  and you’ve got an awesome breakfast.  Or how about mixing it with some chicken and bacon and spreading it on a warm toasted panini for delicious lunch?  The list of recipes is endless.  You just need to put the mind to work and get creative.

The recipes I’ve got for you today are designed to be really simple to make and add a big hit of flavour to keep you coming back for more.

I highly recommend you try Fage Greek Yoghurt.  I’ve found this is the best tasting yoghurt out there.  It’s got an extra level of creaminess that the others can’t seem to replicate.  To me it’s great just straight out of the tub.  So if you’ve previously been put off, give Fage a try and you’ll notice the difference! p.s I don’t work for Fage, so I’m not on commission, I just like it…hahaha…

So without further ado, let’s dive straight into Meal Prep Sunday and…

Let’s get cooking…

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Which Diet is Best for Weight Loss IIFYM Clean Eating Blog Pic

Which Diet Is Best For Weight Loss: IIFYM or Clean Eating?

New theories about how to lose weight are thrown at you on a daily basis. But which diet is best for weight loss? Let’s look at two of the most popular and answer that question.

There are two main diet approaches that have amassed popularity in the fitness industry in recent years.  And unless you’re completely new to fitness, I’m guessing you’ve heard of them. IIFYM or If It Fits Your Macros to give it its full name, is one, and Clean Eating is the other. But which diet is best for weight loss?

which diet is best for weight loss IIFYM or Clean Eating

IIFYM and Clean Eating have been doing the rounds heavily over the last few years. And if you don’t believe me or aren’t sure what I’m talking about, do one thing for me.

First off, load up your Instagram feed right now. Because I’m willing to bet you won’t find it too hard to find pictures guys singing the praises of IIFYM. They’re easy to spot. You know the ones. Ripped guys nailing 12 doughnuts at a time while simultaneously mainlining Big Macs for breakfast, lunch, and dinner.

Likewise, you’ll also find pictures of leafy green salads, seeds, and boiled chicken. And the text accompanying those pictures will tell you that all junk food is bad. And unless a food is 100% natural then it’s a poison that’s going to destroy your body.

So that might be a bit of an exaggeration on both fronts, but it’s representative of the hyperbole that surrounds this whole debate.

And it seems to be that you’re either in one camp, or the other.  There’s no allowance for a grey area.

So where does that leave you?

I’m guessing the word confused sums things up, am I right? Because you’re left wondering which camp is right, and which is wrong.  Is it the doughnut loving jacked dude, or the veggie loving anti-KFC guy? Ultimately, you want to know which diet is best for weight loss and achieving your goals. But you’re not getting the answer to that question.

Well this week’s article is going to give you the answer once and for all. So read on and find out which diet is best for weight loss.

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