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nutrition Prep time: 30 minutes Total cooking time: 70 minutes Serves: 4 Calories: 413 Total Fat: 11g (saturated fat: 2.2g) Protein: 24g Carbs: 59g Fibre: 10g © svariophoto | shutterstock.com Marvellous Meatballs Ingredients: • 1 slice whole wheat sandwich bread, ground into coarse crumbs • 8oz lean steak mince • 1 medium onion, chopped • 1 portobello mushroom, stem removed and chopped • 4 garlic cloves, chopped • 1/4 cup fresh parsley leaves • 1 large egg white (free range) • Sea salt and freshly ground black pepper • Freshly grated nutmeg • 2tbsp coconut oil • 1 can whole peeled tomatoes in juice, crushed by hand • 1/2 cup low salt beef stock • 1 small bunch fresh basil • 3 sprigs fresh thyme • 8oz whole grain spaghetti/ low carb pasta • Parmesan for serving (optional) Method: Pulse/blitz the sandwich 1 bread in a food processor or Nutribullet to form coarse crumbs. Add the lean mince, 1/4 cup onion, mushroom, 1tbsp garlic, parsley, and egg white, season with salt, pepper and nutmeg, pulse/ blitz again to finely chop and combine. Portion into about 20 meatballs (about an inch in diameter) and place on a plate. In a medium saucepan, heat the oil over a 2 medium heat and add the remaining garlic and onion. Cook, stirring occasionally, until tender – this should take about 10 to 12 minutes. Stir in the tomatoes and stock. Tie sprigs of basil and thyme together with kitchen string and add to the tomatoes. Simmer and cook, stirring occasionally, for approx. 20 minutes. 3 Add the meatballs and continue to simmer, without stirring, until the meatballs are partially cooked, this should be about 10 minutes. Turn the meatballs, and cook 10 minutes more or until fully cooked. 4 Meanwhile, cook the low carb pasta (or whatever you have opted for) according to package directions in boiling salted water. When fully cooked serve and enjoy the delicious meatballs and sauce over veggie courgetti or traditional whole grain spaghetti. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 18 Sponsored by
nutrition Prep time: 10-12 minutes Cooking time: 2 minutes Serves: 2 Use the precut pittas, so much easier! © Ahturner | shutterstock.com Mackerel Pittas I love this quick and satisfying dish, packed with a protein punch. Alternatively, fish herring, sardines, pilchards and tuna also work really well, but so does any meat in my opinion. Ingredients: • 2 smoked mackerel fillets • 125ml Greek plain natural yoghurt • Black pepper • 1 medium red onion, chopped • A wedge of cucumber, chopped • 1 red apple • 4 wholemeal mini pitta breads • A sprinkle of sesame seeds Method: Finely slice and dice all the 1 veggies. Remember to do the apple last, so it doesn't get a chance to go a yucky brown. Skin and flake the 2 mackerel into a bowl, add the yoghurt, season with black pepper and seeds. Mix well and set to one side. 3 Warm the pittas under the grill/toaster for about a minute each side, slice open and simply stuff with the yummy filling. Serve and enjoy! 4 Marie is a nutritionist, fitness trainer, writer and top UK food blogger. Find out more at www.nakednut35.blog.co.uk | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 19 Sponsored by
Page 1 and 2: the yearbook 2016 from the creators
Page 3 and 4: Hello! Because we love you brillian
Page 5 and 6: © wow.subtropica | shutterstock.co
Page 7 and 8: nutrition 1 Oats I opt for organic,
Page 9 and 10: nutrition Blueberry and Almond Prot
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17: nutrition © Stephanie Frey | shutt
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23 and 24: nutrition Plum Puddings with Almond
Page 25 and 26: nutrition Frozen Banana Delights In
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
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workouts Lower Body Workout Plan PT
Page 71 and 72:
workout 30 minute HIIT workout Stam
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workout BICYCLE CRUNCHES Lie on you
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workouts Power through TRX Personal
Page 77 and 78:
workouts TRX ROW Taking the TRX in
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WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82:
workout Personal trainer Declan O
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workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86:
cool down Yoga Cool Down Just like
Page 87 and 88:
cool down Figure 4 pose Stretches t
Page 89 and 90:
cool down A. PEC STRETCH Hold your
Page 91 and 92:
cool down Fitness Pilates cool down
Page 93 and 94:
cool down OUTER THIGH/ ABDUCTOR REL
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