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Breakfast

Healthy 400 Calorie Breakfasts

  • 1 bowl of muesli (60g)
  • 2 tbsp of low fat yoghurt
  • 200ml of skimmed milk
  • 1 glass of 150ml orange juice
  • 2 slices of wholegrain toast
  • 2 scrambled or poached eggs
  • 1 tablespoon of olive oil
  • 1 glass of 150ml orange juice
  • 1 cup of porridge
  • 300ml of skimmed milk
  • 1 tablespoon of raisins
  • A pinch of cinnamon
  • 2 slices of wholegrain toast
  • 2 tbsp of olive oil
  • 2 heaped teaspoons of honey
  • 1 carton of low fat yogurt
  • 3 Shredded Wheat
  • 2 tbsp of raisins
  • 200ml of skimmed milk
  • 1 glass of 150ml orange juice
  • 1 bowl of porridge (60g)
  • 300ml of skimmed milk
  • 1 Protein Shake (Mocha)
  • Banana Pancakes containing;
  • 50g wholemeal Flour
  • 150ml milk
  • 1 egg
  • 1 ripe banana
  • 1 tbsp low fat Yougurt

Lunch

Healthy Lunch Ideas

Dinner

Recipe Of The Week

Lemon-Garlic Prawns & Vegetables

Ingredients: (Makes 4 portions)

  •     4 teaspoons extra-virgin olive oil
  •     2 red peppers, diced into bite sizes
  •     2 pounds asparagus, trimmed and cut into bite sizes
  •     2 teaspoons freshly grated lemon zest
  •     1/2 teaspoon salt and pepper
  •     5 cloves garlic, minced
  •     1 pound raw prawns, peeled and deveined
  •     1 cup reduced-sodium chicken stock
  •     1 teaspoon cornstarch
  •     2 tablespoons lemon juice
  •     2 tablespoons chopped fresh parsley

Preparation:

    Heat 2 teaspoons of olive oil in a wok or large frying pan over medium-high heat. Add red peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
    Add the remaining 2 teaspoons of oil and garlic to the pan and cook, stirring, about 30 seconds. Add prawns and cook for 1 minute. Whisk stock and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt and pepper. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables. Excellent Served with quinoa or brown rice.

Nutrition:

Per serving: 227 calories; 7 g fat ( 1 g sat ); 174 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (210% RDA), Vitamin A (80% rda), Folate (53% rda), Iron (25% rda).

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