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Recipes

Banana and Peanut Butter smoothie

banna-smoothie

Ingredients

1 medium banana
1 cup non fat milk milk
1 scoop of protein powder
1 Tbsp of natural Peanut Butter

Simply add all ingredients into a blender and mix until smooth.
You can also add some ice cubes or if you want you can peel /slice and freeze the banana the night before.

Nutritional Information
Servings per Recipe 1
Amount per  serving

Calories: 480.6
Total Fat: 18.1 g
Total Carbs: 45.8 g
Dietary Fiber: 4.3 g
Protein: 30.3 g


Breakfast Cookies

breakfast-cookie-4

Ingredients

16 tbsp Ground Flax Seed
8 Tsp Slpenda brown sugar blend
1 cup chunky peanut butter
1 tsp baking powder
2 large eggs

Method:
Pre heat oven to 180deg .
Mix flax and baking soda together.
Add egg and cream together with peanut butter .
Teaspoon onto and bake on a nostick baking pan for 12 mins.
2 cookies per serving.
Nutritional Information
Servings Per Recipe: 12
Amount Per Serving
Calories: 192.3
Total Fat: 14.6 g
Total Carbs: 10.1 g
Dietary Fiber: 4.4 g
Protein: 8.2 g


Breakfast Egg and Veggie MuffinsBreakfast-Egg-and-Veggie-Muffins

Ingredients
1 onion, chopped
1 green pepper, chopped
4 cloves garlic
1 tbsp olive oil
1 cup frozen spinach (or fresh)
12 large eggs
1 cup Mozzarella Cheese
3 tbsp bacon bits

Method

Finely chop veggies and cook in olive oil.
Bring to a simmer.
Add spinach and cook till spinach is done.
Set aside to let veggies cool down.
In separate bowl whip eggs, cheese and bacon bits.
Add veggies and mix until combined.
Spray a muffin tray with oil.
Spoon mixture into muffin pans.
Cook for about 20 minutes at 180deg
makes 18 muffins
Nutritional Information
Servings Per Recipe: 18
Amount Per Serving
Calories: 84.4
Total Fat: 5.2 g
Total Carbs: 2.8 g
Dietary Fiber: 0.9 g
Protein: 6.7 g


chickensalad1Lunch Recipes

Chicken Salad

1 1/2 lbs chicken breasts
8 oz plain Greek yogurt
30 grapes (cut in half)
1 celery stalk chopped (about 1/2 cup)
1/4 cup almond slices
1/2 tsp black pepper
1/2 tsp seasoned salt
1/2 tsp red pepper
1/2 tsp onion powder

Method

Boil chicken in water till cooked all the way through.
While chicken is cooking cut grapes in half and chop up celery.
Measure out all spices and combine them together in a small bowl, set aside.
When chicken is completely cooked remove it from water and place it on a cutting board
In a large bowl add chicken celery, grapes, Greek yogurt, almonds and spice mixture.
Stir till it is mixed well.
Number of Servings: 8
Nutritional Information

Amount Per Serving
Calories: 152.1
Total Fat: 5.4 g
Total Carbs: 5.6 g
Dietary Fiber: 0.7 g
Protein: 21.5 g


Turkey MuffinsTurkey-Meatloaf-Muffin

Ingredients
2 lbs lean turkey ground
5 egg whites
1 cup Old Fashioned Oats
1/2 tsp ground cumin
2 tsp dry yellow mustard
1 tsp black pepper
2 tbsp garlic powder
1 medium onion chopped
2 celery stalks chopped

Method
Pre-heat oven to 190deg
Spray your muffin pan with Olive Oil Spray, needs to be coated well or they have a tendency to stick.
Mix everything together in a large bowl
roll the mixture into balls and place them in the muffin pan
Bake for 35-40 minutes
Note : to add more flavor you can also add some mixed vegetables and spices to the mixture before cooking
Servings per recipe 12

amount per serving

Calories 80
Fat content 2g
Protein 11g
carbs 4g


Fish Cakesfish-cakes

Ingredients

1 Fillet white fish
3 slices of wholemeal bread
1 Tbsp non fat milk
3 stalks of celery (chopped)
1 medium onion (chopped)
3 cloves garlic
1 tsp olive oil

Method
Finely chop vegetables
Toast bread and dice
Saute onions, garlic, celery until onions are glassy
Add fish and partially cook
Remove from heat and mix with egg, milk, bread and spices as desired.
Heat a non stick pan
Cook until golden brown each side
Serve with green salad

Nutritional Information
Servings Per Recipe: 5
Amount Per Serving
Calories: 107.4
Total Fat: 3.1 g
Total Carbs: 11.6 g
Dietary Fiber: 1.8 g
Protein: 8.4 g


Dinner Recipes

Healthy Lasagne0808p110-lasagna-l

Ingredients

1½ lbs of lean ground beef
6 oz. whole wheat lasagna sheets
2.5 cups pasta sauce
2 cups fat free cottage cheese
large bag spinach
8 egg whites
8 oz mushrooms
1 cup fat free mozzarella cheese

Method
Cook ground beef until brown.
Boil pasta sheets as directed by package.
Spray a lasagna dish with cooking spray and spread a few tablespoons of the spaghetti sauce on the bottom of the pan.
Mix the rest of the ingredients, except for the fat free mozzarella cheese.
Lay down ½ of the pasta sheets and top with half of the cottage cheese mixture
Layer with the rest of pasta and top with the other half of the mixture
Add the fat free cheese on top.
Bake in pre heated oven at 180deg for 35-40 minutes

Nutritional Information

Calories 205
Protein 25.6g
Carbs 18.6g
Fat 3.6g


turkeyTurkey Tenders with Cranberry dip

Ingredients

2 whole-wheat pita breads
1 tsp salt
1 tbsp chopped fresh sage
1 lb turkey tenderloins
1 clove garlic halved
2 tsp olive oil

Method

Preheat oven to 180deg.
Line a rimmed baking sheet with foil.
Place pita breads on the foil and bake until dry and crispy, about 7 to 10 minutes.
When the pita breads are done,break them up and grind them into coarse crumbs with a food processor.
Stir in salt and fresh sage.
Place the seasoned crumbs onto a plate.
Dry off turkey tenderloins with a paper towel.
Rub split garlic clove all over the meat.
Cut the tenderloins into 1 1/2-inch chunks and place in a bowl.
Add olive oil to bowl and, using your hands, mix until the meat is evenly covered with the oil
Roll each piece of turkey in the seasoned bread crumbs until well coated and place on the prepared baking sheet.
Bake for 15 to 20 minutes until the turkey is cooked through and no pink remains.
Serve warm with Cranberry Yogurt Dipping Sauce.

Nutritional Values

Calories 159
Total Fat 3g
Carbs 2g
Protein 28g

Cranberry and Yogurt dip

Ingredients

1 cup fat-free Greek-style yogurt
1/2 cup dried sweetened cranberries
Combine yogurt and dried cranberries in a food processor and blend until cranberries are finely chopped.
Serve with Turkey Tenders.
Nutritional Value for dip
Calories 99
Total Fat: 0.1 g
Carbs: 22 g
Protein: 4 g

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