Rob Taylor Fitness and Nutrition

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Hilary Potter
6 years ago
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Stars & Stripes Serves: 4 2 tbsp Olive Oil 12 rashers Bacon 2 tbsp Maple Syrup 8 whole Eggs Salt & Pepper to own taste 1. Place bacon under a hot grill, drizzle the rashers with a little maple syrup.

2 Stars & Stripes Serves: 4 2 tbsp Olive Oil 12 rashers Bacon 2 tbsp Maple Syrup 8 whole Eggs Salt & Pepper to own taste 1. Place bacon under a hot grill, drizzle the rashers with a little maple syrup. After 3-4 mins turn the bacon, drizzle again & cook for a further 3-4 mins 2. Meanwhile in a non-stick pan heat the oil over a medium heat, add the eggs and fry to your liking. Serve immediately 29g 9g 31g 431kcal

Salmon & Eggs Serves: 1 100g of fresh Salmon, shredded 1 large whole Egg 2 large Egg Whites small Red Pepper, deseeded & diced 1 Courgette, grated 25g Butter Salt & Pepper to own taste 1.

3 Salmon & Eggs Serves: 1 100g of fresh Salmon, shredded 1 large whole Egg 2 large Egg Whites small Red Pepper, deseeded & diced 1 Courgette, grated 25g Butter Salt & Pepper to own taste 1. In large bowl whisk whole egg, egg whites & season together. Stir in salmon, pepper & courgettes. 2. In a large non-stick frying pan over low heat gently melt butter. Tip in egg mix, stir constantly until lightly scrambled. Serve immediately. 35g 9g 29g 437kcal

4 Baked Grapefruit Serves: 2 1 Grapefruit ½ Vanilla Pod 3 tbsp Stevia 2 tsp Golden Sugar 100g Mascarpone 1. Make vanilla mascarpone by scraping seeds from vanilla pod, adding them to the mascarpone & stevia in a small bowl & whisking. Store in the fridge. 2. Halve the grapefruit. Cut round the inside edges of the grapefruit. Sprinkle 1tsp of golden sugar on each half & place in baking tray under a hot grill for about 3 mins, until sugar starts to bubble. 3. Place grapefruit in a dish with dessertspoon full of mascarpone on top. 3g 16g 21g 265kcal

Cornbread Muffins Serves: 12 198g tin of Sweetcorn 1 Onion, finely chopped ½ Red Chilli, chopped 75g Butter, melted 1 tsp Olive Oil 140g Plain White Flour 140g Polenta 2 tsp Baking Powder 25g

5 Cornbread Muffins Serves: g tin of Sweetcorn 1 Onion, finely chopped ½ Red Chilli, chopped 75g Butter, melted 1 tsp Olive Oil 140g Plain White Flour 140g Polenta 2 tsp Baking Powder 25g Parmesan 2 large Eggs 300g strained low fat Greek Yogurt 50ml Milk 1. To strain yogurt, place coffee filter into fine sieve, place over a bowl & tip yogurt into filter. Leave for mins. Discard waste juice. 2. In a large non-stick frying pan, add 10g butter & 1 tsp olive oil over a low heat. Allow to melt. Add onion & red chilli. Fry gently for 10 mins. 3. In a bowl mix flour, polenta, baking powder & parmesan. 4. In a different bowl whisk eggs with yogurt & milk. Add to dry ingredients along with onion & chilli. Melt remaining butter. Add & mix all ingredients together. 5. Spoon into 12 muffin pan. Bake for mins until golden. 5.4g 16.5g 8.1g 160.5kcal

6 Express Serves: 1 1 large whole Egg 3 large Egg Whites 2 handfuls Stir-fry Vegetable Mix 1 tbsp Coconut Oil Salt & Pepper to own taste 1. Heat coconut oil in large non-stick frying pan over medium heat. 2. In a bowl whisk eggs together & season. 3. Add stir-fry veg to the frying pan & pour in the eggs. Cook for 2-3 minutes. Finish omelette under hot grill for 2-3 mins. 18g 2g 21g 269kcal

Mozzarella Mushrooms Serves: 1 3 large Portabello Mushrooms, sliced 1 Tomato, chopped 1 tbsp Olive Oil 1 tsp crushed Garlic ¼ tsp Chilli Flakes handful of fresh Parsely, chopped 50g grated Mozzarella

7 Mozzarella Mushrooms Serves: 1 3 large Portabello Mushrooms, sliced 1 Tomato, chopped 1 tbsp Olive Oil 1 tsp crushed Garlic ¼ tsp Chilli Flakes handful of fresh Parsely, chopped 50g grated Mozzarella Salt & Pepper to own taste 1. Heat oil in large non-stick frying pan over medium heat. Add mushrooms, season. Fry for 1 min. Add garlic & chilli flakes. Fry for a further 3 mins until the mushrooms are soft. Remove from heat & stir in parsley. 2. Sprinkle over grated cheese & tomato. Place under a hot grill for 2 mins. Serve over bed of raw baby spinach. 19g 13g 34g 434kcal

Strawberry Cottage Cup Serves: 1 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk

8 Strawberry Cottage Cup Serves: 1 60g low fat Natural Cottage Cheese 8 Strawberries, hulled & quartered 25g Pumpkin Seeds 1 scoop Strawberry Whey In a bowl whisk together cottage cheese & strawberry whey. Then stir in pumpkin seeds & strawberry pieces. Place into glass bowl & chill for 10 mins before serving. 40g 19g 17g 389kcal

Courgette Omelette Serves: 1 1 medium Courgette, grated 1 Red Pepper, finely diced 1 large Whole Egg 2 large Egg Whites 1 tbsp Coconut Oil 1 tsp Smoked Paprika 1.

9 Courgette Omelette Serves: 1 1 medium Courgette, grated 1 Red Pepper, finely diced 1 large Whole Egg 2 large Egg Whites 1 tbsp Coconut Oil 1 tsp Smoked Paprika 1. In a bowl whisk together whole egg & egg whites. Stir in courgette, red pepper & smoked paprika. 2. Heat coconut oil in large non-stick frying pan over a medium heat. Pour in the egg mixture. Cook for 2-3 mins. 3. Finish omelette by cooking under hot grill for 2-3 mins. 13g 6g 19g 247kcal

Summer Smoothie Serves: 1 1 slice of large Watermelon 1 Mango thick slice of Pineapple 1 scoop of Strawberry Powder 50ml Water few Ice Cubes Peel mango & remove seed.

10 Summer Smoothie Serves: 1 1 slice of large Watermelon 1 Mango thick slice of Pineapple 1 scoop of Strawberry Powder 50ml Water few Ice Cubes Peel mango & remove seed. Quarter watermelon & remove skin. Cut a thick slice of pineapple & remove outer skin. Place all the ingredients in a high powered blender and blend until smooth. Serve immediately. 27g 69g 3g 411kcal

Nutty Pancakes Serves: 2 100g Almond Flour ½ tbsp Coconut Oil 1 tbsp Honey 1 tbsp Almond Butter 1 large Whole Egg 3 large Egg Whites handful of Raspberries 1.

11 Nutty Pancakes Serves: 2 100g Almond Flour ½ tbsp Coconut Oil 1 tbsp Honey 1 tbsp Almond Butter 1 large Whole Egg 3 large Egg Whites handful of Raspberries 1. In a bowl beat all the ingredients together to a thick batter. 2. In a non-stick frying pan melt the coconut oil over a medium heat. Ladle in two mounds of batter. Cook for 23 mins. Flip the small fat pancakes & cook for a further 2-3 mins. 3. The pancakes will have a soft centre. Serve immediately with small handful of raspberries. 20g 17g 35.5g 467.5kcal

Pancakes Serves: 2 50g Porridge Oats 1 scoop Vanilla Whey 1 whole Egg 4 Egg Whites ½ Banana, sliced handful of Blueberries 1 tbsp Olive Oil 2 tbsp Stevia 1.

12 Pancakes Serves: 2 50g Porridge Oats 1 scoop Vanilla Whey 1 whole Egg 4 Egg Whites ½ Banana, sliced handful of Blueberries 1 tbsp Olive Oil 2 tbsp Stevia 1. In a bowl thoroughly mix porridge oats, whey, egg & egg whites and stevia. 2. In large non-stick frying pan heat olive oil until smoking. Reduce heat. Ladle in 2 pancake spoonfuls. 3. While underside cooks, press in fruit pieces. 4. After 2-3 mins cooking, flip over pancakes & cook for a further 2 mins. 5. Serve with any remaining fresh fruit. 20g 26g 10.5g 278.5kcal

Bars Serves: 8 100g gluten free Porridge Oats 4 tbsp Nut Butter 50g Coconut Oil, melted 2 Bananas, mashed 3 tbsp Honey 25g Pumpkin Seeds 25g Sesame Seeds 25g Sunflower Seeds 50g Raisins 1 tbsp

13 Bars Serves: 8 100g gluten free Porridge Oats 4 tbsp Nut Butter 50g Coconut Oil, melted 2 Bananas, mashed 3 tbsp Honey 25g Pumpkin Seeds 25g Sesame Seeds 25g Sunflower Seeds 50g Raisins 1 tbsp Cinnamon 1. Preheat oven to 160c (140c fan assisted) 280f, Gas Mark In a saucepan over medium heat melt oil, nut butter & 2tbsp of honey. Stir constantly. 3. Take off heat & mix in bananas, oats, raisins & cinnamon. Stir thoroughly. 4. Flatten the mix into a lightly greased flapjack/brownie baking dish. Drizzle with honey & scatter seeds over the top. Score to make 8 bars. 5. Bake for 30 mins. Allow to cool for 1 hour and cut into bars. Store in tin foil in air tight jar. Can be frozen. 5.7g 30.2g 15.8g 285.8kcal

Raisin & Date Bread Serves: 12 75g Peanut Butter 4 large Eggs 25g Plain White Flour 25g Almond Flour ½ tsp Baking Powder 1 tsp Cinnamon 75g Raisins 25g chopped Dates 75g Walnuts, finely chopped 1.

14 Raisin & Date Bread Serves: 12 75g Peanut Butter 4 large Eggs 25g Plain White Flour 25g Almond Flour ½ tsp Baking Powder 1 tsp Cinnamon 75g Raisins 25g chopped Dates 75g Walnuts, finely chopped 1. Preheat oven to 180c (160c fan assisted), 350f, gas mark 4. Grease small loaf pan with coconut oil. Dust with white flour. 2. In a food processor combine all the ingredients. Pour the batter into loaf tin. 3. Cover with foil & bake for 45 mins. Uncover & bake for a further 5-8 mins until a skewer comes out clean. 4. Let cool for 1 hour before removing loaf from tin. You can eat this plain with butter or toast the bread. 4.5g 10.9g 10.3g 154.3kcal

Metza Serves: 4 250g Pork Mince 5 Eggs 25g Almond Flour 1 heaped tsp Vine Ripened Tomato Paste 2 pre-cooked Debbie & Andrews Sausages, sliced 2 rashers Bacon, chopped handful of Cherry Tomatoes,

15 Metza Serves: 4 250g Pork Mince 5 Eggs 25g Almond Flour 1 heaped tsp Vine Ripened Tomato Paste 2 pre-cooked Debbie & Andrews Sausages, sliced 2 rashers Bacon, chopped handful of Cherry Tomatoes, halved 2-3 Mushrooms, sliced 25g Cheddar Cheese in thin slices, use vegetable peeler fresh Basil leaves 1 tsp dried Oregano 1. Preheat oven to 160c fan, 180c fan, gas mark 4, 350f. 2. In a bowl mix 1 egg, pork mince, almond flour & oregano. Press the mix into a pizza tin and cook for 10 minutes. 3. Brush tomato paste over the base. Add the chopped bacon & mushrooms. Put back into the oven for 10 mins. 4. Next add the tomatoes & cook for a further 5 mins. 5. Last ingredients are 4 whole eggs, the chopped sausage & the thin cheese pieces. Return to the oven for 5-7 mins. 6. Add some fresh basil leaves & serve the Metza. 28g 4.2g 30g 398.8kcal

16 Guava Smoothie Serves: 1 1 Guava 100ml Water 2 tbsp Honey 8 whole Almonds 1 scoop Vanilla Powder few Ice Cubes Peel & deseed the guava. Place all the ingredients in a powerful blender. Blend on high until smooth. Serve immediately. 28g 41g 7g 339kcal

Eggy Scrambled Serves: 1 ½ tbsp Olive Oil ½ Small Onion, peeled & diced ¼ Red Pepper, seeded & diced 1 Medium Tomato, diced 25g Ham, diced 1 large whole Egg 4 large Egg Whites 1 tbsp chopped fresh

17 Eggy Scrambled Serves: 1 ½ tbsp Olive Oil ½ Small Onion, peeled & diced ¼ Red Pepper, seeded & diced 1 Medium Tomato, diced 25g Ham, diced 1 large whole Egg 4 large Egg Whites 1 tbsp chopped fresh Herbs (own choice) 1. Heat the olive oil in a non-stick frying pan over a medium heat. Add the onion & peppers and cook until soft. 2. Add tomato & ham. Stir well. Cook for 1 min. 3. In a bowl whisk together egg & egg whites. Pour into the frying pan. Stir constantly until eggs are softly scrambled. 4. Serve immediately with fresh herbs as garnish. 27g 21g 14g 318kcal

18 Coconut Porridge Serves: 2 50g Porridge Oats 200ml Coconut Milk 50g unsweetened Desiccated Coconut 2 tbsp Stevia 50g Blueberries 1. In a large saucepan, mix & stir all the ingredients over a medium heat until thickened & hot. 2. Serve topped with a handful of blueberries. 5g 22.5g 20g 290kcal

Banana Pancakes Serves: 2 50g Porridge Oats 1 scoop Vanilla Whey 1 whole Egg 4 Egg Whites ½ Banana, sliced handful of Strawberries, sliced 1 tbsp Olive Oil 2 tbsp Stevia 1.

19 Banana Pancakes Serves: 2 50g Porridge Oats 1 scoop Vanilla Whey 1 whole Egg 4 Egg Whites ½ Banana, sliced handful of Strawberries, sliced 1 tbsp Olive Oil 2 tbsp Stevia 1. In a bowl thoroughly mix porridge oats, whey, egg & egg whites, stevia. 2. In large non-stick frying pan, heat olive oil until smoking. Reduce heat. Ladle in 2 pancake spoonfuls. 3. While underside cooks, press in fruit pieces. 4. After 2-3 mins cooking. Flip over pancakes & cook for a further 2 mins. 5. Serve with any remaining fresh fruit. 20g 26g 10.5g 278.5kcal

Maple Pancakes Serves: 2 1 cooked Sweet Potato, mashed with 1 tbsp butter 1 tsp Vanilla Essence 25g Almond Flour 2 scoops Vanilla Powder 1 Egg 1 tbsp Maple Syrup 1 tbsp Coconut Oil 1.

20 Maple Pancakes Serves: 2 1 cooked Sweet Potato, mashed with 1 tbsp butter 1 tsp Vanilla Essence 25g Almond Flour 2 scoops Vanilla Powder 1 Egg 1 tbsp Maple Syrup 1 tbsp Coconut Oil 1. In a bowl thoroughly mix together all the ingredients except coconut oil & maple syrup. 2. In a large non stick fry pan melt the coconut oil and then make 4 small thick pancakes. Cook over a medium flame for 2-3 minutes each side. 3. Serve 2 pancakes per person with a drizzle of maple syrup. 27.5g 25.5g 18g 374kcal

21 Fruity Serves: 2 25g Almonds 25g Mixed Dried Fruits 200g Strawberries, chopped 100g 0% Greek Yogurt 2 scoops Vanilla Powder 1. In a small bowl thoroughly mix together the whey & natural yogurt. 2. In two glasses, layer the dried fruits, strawberries, nuts & yogurt. 25.5g 17.5g 18.5g 338.5kcal

Runners Date & Apricot bars Serves: 12 70g chopped Dates 70g dried ready to eat Apricots 50g Pumpkin Seeds 3 tbsp of Almond Butter 30g Oats 1. Place all ingredients except oats in food processor. 2.

22 Runners Date & Apricot bars Serves: 12 70g chopped Dates 70g dried ready to eat Apricots 50g Pumpkin Seeds 3 tbsp of Almond Butter 30g Oats 1. Place all ingredients except oats in food processor. 2. Pulse & process until forms a sticky dough. 3. Cover a board with greaseproof paper & sprinkle with oats. Place dough on paper, press to 5cm flat and shape into an oblong. Sprinkle top with oats. 4. Chill bar in fridge for at least an hour. Cut into 12 small fingers. 2.4g 11.4g 4.4g 94.8kcal

Bacon & Kale in a Trough Serves: 2 2 rashers of Bacon, chopped 480g shredded Kale 1 Courgette sliced 2 tbsp Coconut Oil 1 tbsp Olive Oil Salt to own taste 1.

23 Bacon & Kale in a Trough Serves: 2 2 rashers of Bacon, chopped 480g shredded Kale 1 Courgette sliced 2 tbsp Coconut Oil 1 tbsp Olive Oil Salt to own taste 1. In a large pan stir-fry bacon in coconut oil over a high heat for 3 mins. 2. Add courgette & continue to cook for 2 mins. 3. Add the kale & shake over salt. Cook for 1 minute. 4. Add the olive oil. Cook for a further minute. 9.5g 12g 22.5g 288.5kcal

24 Mocha Smoothie Serves: 1 1 frozen Banana 8 frozen Dates 1 shot of Espresso Coffee 100ml Almond Milk 2 tbsp Cocoa Powder handful of Ice Cubes Place all ingredients into a powerful blender. Turn blender on high for about 2 minutes or until smooth. 6g 92g 4g 428kcal

25 Blueberry Yoghurt Burst Serves: 1 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries, top with some plain Greek yogurt & some more blueberries. 32g 15g 12g 296kcal

12g. 32g. 296kcal. 15g. Blueberry Yoghurt Burst. Rob Taylor Fitness and Nutrition. Breakfast

12g. 32g. 296kcal. 15g. Blueberry Yoghurt Burst. Rob Taylor Fitness and Nutrition. Breakfast Blueberry Yoghurt Burst 100g Greek Yoghurt 50g Blueberries 1 scoop Vanilla Powder 1. Mix 1 scoop of vanilla whey into a generous serving of full-fat Greek yogurt. 2. Swirl in a handful of frozen blueberries,