HEALTHY RECIPE EBOOK - Underground Strength Gym

HEALTHYRECIPE EBOOK

SIMPLE IDEAS - MACRO FRIENDLY

Recipe EbookGET RESULTS EATING HEALTHY AND DELICIOUS FOOD

" The best dieting approach is the one that you can see yourselfdoing 356 days a year " ― Leonard Martingano, "

Hey! My Name is LeonardMartingano, known as Lenny and i'm the Ownerof Underground Strength. I help and empower millennials through thebarbell with strength and personal development. How? I do it by setting goals that deep into“their why?” and also implement strongaccountability. Ifocus on not just results but forming new life-long habits to clients based around health andfitness. Because you are already apart of UndergroundStrength, you will already know that we do notpromote any dietary measures to be extreme orunsustainable.

©UNDERGROUND STRENGTH. ALL RIGHTS RESERVEDWWW.UNDERGROUNDSTRENGTH.COM.AU

I really hope this recipe guide helps you on your quest tobecoming a stronger, healthier you.

Recipes

Savoury

Shakes

Sweet

Vegetarian Mexican RiceAmazing light and healthy quick easy dinner to make Serves 4 and can use left overs for lunch the next day...or even use it as food prep

1: Heat oil over medium heatAdd garlic, cook, stirring for 1 minute until fragrant, stir in rice, chillpowder, cumin & salt - cooking stirring for 30 seconds until coated in oil

1tbsp olive oil

1 clove garlic crushed

1 cup (200g) brown

rice

1/2 tsp chilli powder

1 tsp cumin

1/2 himalayan salt

1 cup (250ml) vege

stock

400g can of butter

beans, drained and

rinsed

400g can diced

tomatos

cup of corn

1 fresh chilli

lime or lemon wedge

Serves 4

ingredients

2: Add vege stock beans and tomatoes - bring to the boil, cover withtight fitting lid. Reduce heat to low - cook for 45 mins until rice istender and liquid is absorbed.

3: Divide Mexican rice among bowls - top with corn avocado, chill andserve with lemon

4: Use leftovers for food prep dinner if you like

INSTRUCTIONS

Macros ( Per serve)

9.3P/52.8C/12.3F 380 Cals Serves 4

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Breakfast BarsThis is a really delicious snack!Perfect for on the go or a when you want something a little sweet! :)Put it in your lunchbox or have it for breakfast daily PS - if you don't like one of the ingredients feel free to remove it or replace it

1: Grease a shallow 20cm square tin. Preheat the oven to 190c

75g butter ( tbsp for

greasing)

75ml honey

100g apricots

50g mango chopped

1sp cinnamon

50g dates or raisins

1 tbsp of mixed nuts

50g pecans or your

choice of nuts

150g oats

Serves 9

ingredients

2: Place the butter and honey in a large saucepan and bring gentlyto boil, stir continiously until the mixture bubbles. Add cinnamon ,chopped fruit & nuts. Stir for one minute

3: Remove from heat & add in the oat. Stir well transfer the mixture tobaking tray and press down well

4: Bake for 15 until it begins to brown. leave to cool then cut into 9 squaresStore in airtight tin for up to 2-3 days

INSTRUCTIONS

Macros

5P/36C/17F 372 CALS Serves 9


Fish and Chips (Gluten free)A healthier alternative to the regular fish and chips from the shops Gluten free... if you don't want it made gluten free use regular flour instead of almond

1: Preheat oven to 200c600g sweet potato

cut into chips

4 white fish fillets

2 eggs seperated

2 tbsp almond flour

1tbsp dried parsley

Serves 4

ingredients

2: Put sweet potato chips into a saucepan for 5 mins, drain and patdry Put egg whites in a bowl and whisk until stiff, soft and white peak.Fold in the yolks.

3: Mixed almond flour with dried parsley. Dip one side of the fish ontoseasoned flour and then the egg

4: lightly grease baking tray. Place fish coated side up on the tray, addsweet potato chips and cook for 15-20 mins

INSTRUCTIONS

Macros per serving



Crispy Chicken Here is a simple, healthy alternative to the fried crispy chicken

1: Preheat oven to 190c2 chicken breast

100ml almond milk

75g white flour

1 tbsp fresh basil

chopped

1 tsp oregano

salt and pepper

1tbsp olive oil

Serves 2

ingredients

2: Use a little olive oil to grease a baking sheet Cut chicken breast into strips & soak in milk for 20 mins

3: In a bowl mix the flour and herbsDip chicken into flour to coat.

4: lPlace chicken strips on a baking paperdrizzle with the rest of olive oil and cook in over 15-20 mins

INSTRUCTIONS

Macros per serving



Breakfast burritoA exciting and delicious breakfast Quick tip - when heating the tortilla, heat a dry frying pan over a medium heat and heatuntil warm

1: In a small bowl combine the egg whites, salt, pepper and onion and stirwell

2 egg whites

pinch of salt and

pepper

1 spring onion thinly

sliced

oil spray

30g red capsicum

diced

2 tbsp canned black

beans rinsed

1 flour tortilla warmed

15g crumbled feta

cheese

2 tbsp fresh salsa

Serves 1

ingredients

2: Spray a non stick frying pan with vegetable oil and sprayand place it over a medium-high heat. Add a red pepper and cook, stirring for about 3 mins until itbegins to softenReduce the heat and pour in the egg mixture and cook,stirring often, for a further 1-2 minutes

3: Put the beans in a microwave safe bowl and microwave on high for about1 minute or until heated through

4: Spoon the cooked egg mixture onto the tortilla. Top with the beans,cheese and salsa Serve immediately, you can use some avocado if you like just be mindfulyou track the fats if you do

INSTRUCTIONS

Macros per serving

P16/C31.2/F8.1 278 CALS Serves 1


Choc egg white oats Creamy egg white oats, use dark chocolate for topping or berries if you prefer

1: Add oats to a pot then add water/milk and stir to combine. Heat overmedium-high heat for 6-7 minutes or until all the liquid has beenabsorbed. Be sure to stir the oats several times

30g Oats

25g Protein - 1 scoop

200ml Liquid (water,

milk, almond milk)

100g egg whites

seperate yourself or

carton

10g Peanut butter

15g Dark Choc

1 tbsp honey

(optional)

Serves 1

ingredients

2: Add egg whites into the oats and stir/whisk constantly. Stirring will keep the egg whites from cooking/scramblingand they will turn into a thick, fluffy consistency instead.This should take 1-2 minutes.

3: Add your protein powder of choice and keep stirring,Once all the liquid is absorbed and the oatmeal is cooked throughremove from the pot

4: Now time to put all your favourite toppings i like peanut butter, darkchoc and honey You can use mixed berries, bananas etc!

INSTRUCTIONS

Macros per serving

P36/ C30.8 F/13.5 372 CALS Serves 1


Roasted kale chipsOne of my favs ! Super quick and easy and something crunchy to snack on or have with dinner

1: Preheat over to 150c250g Chopped kale

2 tbsp olive oil or

coconut oil

paprika

any seasoning or

herbs you like

Serves 4

ingredients

2: Place the kale in a bowl with all seasoning and oil and tosswell

3: Add your protein powder of choice and keep stirring,Once all the liquid is absorbed and the oatmeal is cooked throughremove from the pot

4: Now time to put all your favourite toppings i like peanut butter, darkchoc and honey You can use mixed berries, bananas etc!

INSTRUCTIONS

Macros per serving

P36/ C30.8 F/13.5 372 CALS Serves 1


Chicken Avo Macro BowlEasy to throw together and super healthy ! Change up the ingredients as you wish if you prefer salmon instead of chicken or tofu ifyour vegetarian

1: Preheat the oven to 180c/Cook quinoa as per packet instructions350g of skinless

chicken breast

1/3 uncooked quinoa

100g green beans

100g broccoli

1/2 avo sliced

300g sweet potato in

cubes

1 clove garlic minced

1tbsp soy sauce

1tbsp sesame oil

1/2 sesame sauce

Serves 2

ingredients

2: Place sweet potato in a microwave safe container and cook inmicrowave on high for 2 minutes ( if you prefer oven do that) Remove - toss sesame oil in a lined oven tray, cook for 10-15minutes until golden

3: Dice chicken and mix with garlic and soy sauce. Cook in frypan with therest of the sesame oil until cooked through

4: Steam the greens until tender crisp, portion the chicken, quinoa andveggies into bowls

INSTRUCTIONS

Macros

600 cals per serve (300 cals ea) Serves 2


Choc chip protein ballsA sweet treat...

1: Prepare a plate or tray with baking paper.120g oat flour

60g vanilla protein

powder

1 teaspoon coconut oil

¾ teaspoon vanilla

extract

80ml rice malt syrup

1 tablespoon water

35g dark chocolate

chips

Serves 20

ingredients

2: Combine all the ingredients excluding the chocolate chips in alarge bowl, folding until the ingredients are stirred through.Stir inthe chocolate chips.

3: Roll the mixture into evenly sized balls and place on the prepared traybefore cooling in the fridge for at least an hour.

4: Transfer the balls to an airtight container. Store the balls in the fridge orfreezer.

INSTRUCTIONS

Macros

P3.1/C11.8/F 1.5 Cals Per Serve: 75


Raw chocolate icecreamDelicious dessert after dinner to help with the sugar craving Bananas are high energy fruit that particularly loaded with fibre and potassium They are considered to be effective in lowering blood pressure

1: Put frozen bananas in a food processor or blender3 frozen bananas

about 300g

3 tbsp cacao powder

or unsweetened cocoa

powder

1 tbsp maple syrup or

agave nectar

Optional crushed nuts

if you like - i like

walnuts and almonds

Serves 4

ingredients

2: Add the cocoa powder and maple syrup and process until smooth

3: Scoop to serve immediately or refreeze for firmer consistency

4: Enjoy !

INSTRUCTIONS

Macros

per serve

P1.6/C23.2/F 0.8 Cals Per Serve: 92


Acai smoothie bowlSmoothie bowl topped with your favourite fruits and nuts

1: Add frozen berries and banana to a blender and blend on low until smallbits remain

1 heaping cup organic

frozen mixed berries

1 small ripe

banana (sliced and

frozen)

2-3 Tbsp light coconut

or almond milk (plus

more as needed)

1 scoop plain

or vanilla protein

powder of choice

(optional)

Toppings

1 Tbsp shredded

unsweetened

coconut (desiccated)

1 Tbsp chia seeds

1 Tbsp hemp seeds

Granola (optional)

Fruit (optional)

Serves 4

ingredients

2: Add a bit of coconut or almond milk and protein powder(optional), and blend on low again, scraping down sides asneeded, until the mixture reaches a soft serve consistency

3: Scoop into 1-2 serving bowls (amount as original recipe is written //adjust if altering batch size) and top with desired toppings (optional). Iprefer chia seeds, hemp seeds, and coconut, but strawberries, granola,and a nut or seed butter would be great here, too!

4: Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Letthaw before enjoying.

INSTRUCTIONS

Macros

per serve

P2.8/47.5/F 2.5 Cals Per Serve: 214


Chocolate protein shakeTaste just like a chocolate milkshake.... The calories are higher

1: use a high-speed blender, add banana, peanut butter (or other nut orseed butter), chia seeds, cacao powder, and almond milk (starting withlesser end of range) and blend on high until creamy and smooth,scraping down sides as needed. ( Add protein powder if you desire

ripe banana (frozen)

2 Tbsp natural salted

peanut butter (or sub

almond butter, cashew

butter, or seed butter

of choice)

1 Tbsp chia seeds

2 Tbsp cacao

powder (to taste)

2 cups unsweetened

almond milk

2 pitted dates or

maple syrup (to

sweeten // optional)

Serves 1

ingredients

2:Taste and adjust flavor as needed, adding more cacao powder forchocolate flavor, nut butter for creaminess or saltiness, almondmilk to thin, or dates or maple syrup to sweeten (optional).

3: ENJOY

INSTRUCTIONS


Steak with spicy greensTop tip... if you prefer steak medium, cook for about 4 mins each side... Remember to get the pan nice and hot before cooking the steak

1: Season the steak with 1 tbsp of olive oil, sesame oil, 1 tablespoon of thesoy sauce, the toasted sesame seeds and pepper

2 sirloin steaks/280g/

10oz ea

2 tbsp olive oil

1 tbsp sesame oil

3 tbsp light soy sauce

2 tsp toasted sesame

seeds

1 tsp pepper

2 garlic cloves

2cm fresh ginger

1 small red chilli

2 spring onions

400g trimmed asian

greens or veges of

choice

Serves 2

ingredients

2: Preheat a large frying pan over a medium-high heat, add thesteaks and cook for 3 minutes on each side for medium rare Rest for 5 mins before serving

3: Meanwhile finely chop the garlic, ginger, chilli and finely slice the springonionsReturn the pan to the heat and add the remaining olive oil, the garlicginger, chilli and spring onions and greens and stir fry until greens wilt.

4: Add the remaining soy sauce and the sesame seeds, and serveimmediately with the sliced steak

INSTRUCTIONS

Macros

2 serves

P67g/C12.9/F 37.9 Cals 658


Seared Salmon with greensDid you know that...Salmon is rich in Omega-3 Fatty AcidsGreat Source of ProteinHigh in B Vitamin

1: Half fill the base of steamer with water, bring to the boil then add thepotatoes to the water and cook for 15 mins

500g baby potatoes,

unpeeled, scrubbed

1tbsp olive oil

lemon juice

1 tsp honey

1 tsp wholegrain

mustard

4 wild salmon fillets

250g runner beans

into thin slices

250g asparagus

175g baby peas in a

pod

1 fennel bulb

6 tsp creme fraiche

salt & pepper

Serves 4

ingredients

2: Preheat the grill to medium-high and line the grill pan with foil.Mix the oil, lemon zest and juice, honey and mustard together in ajug then stir in a little salt and pepper.Arrange the salmon on the grill pan, spoon over the lemon mixture and grill, turning once for 8-10 mins untilbrowned 3: Put the beans in a steamer, set over the potatoes, cover with a lid andsteam for the last 6 minutes. Add the asparagus and peas 3 mins beforethe end of the cooking time.Add the sliced fennel 1 minute before end of cooking time

4: Drain the potatoes, season with salt and pepper and roughly crush withfork. Spoon into the centre of four plates.Mix the green vegetables together with the creme fraiche and fenneltops then spoon over potatoes. Lay salmon ontop of the veges and serve

INSTRUCTIONS

Macros

4 serves

P36/C37.3/F 21.2 Cals 482


R E C I P E S

Top Picks

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Breakfast burrito

Seared salmon with green veges

Documents

HEALTHY RECIPE EBOOK - Underground Strength Gym