Athletes
Quick & Easy recipe examples
See below some of my favorite recipes that will help aid your way into eating healthy and nutritious foods.
Serves: 2 | Prep: 10 mins | Cook: 0 mins
Summer Smoothie Protein Bowl
GF, V, Q
This is a great and super quick meal to kick start the day, especially if the focus is on weight management. There is plenty of carbs, and protein to get you going.
Advice: If you have heavy training scheduled for the morning, add some granola or porridge oats to get some extra boost.
Calories:
252 Kcal
Fats:
5g
Carbs:
36g
Protein:
18g
Ingredients:
2 mediumPeach (chopped, frozen)
1 mediumBanana (s) (sliced, frozen)
3/4 cupGreek yogurt, plain, 1% M.F.1/2 cup
Coconut water, unsweetened, ready-to-drink
1 scoopWhey protein powder, vanilla
Optional Toppings:
Fresh berries, Goji berries, Walnuts, Chia seeds, Muesli
What you need to do:
Place all ingredients in a high-speed blender and blitz until smooth.
Divide between 2 bowls, add your favourite toppings and serve straight away.
Serves: 2 | Prep: 30 mins | Cook: 15 mins
Salmon & Peach Salad Bowl
GF, DF, MP, HP
Superlean, high recovery salad to keep you in good shape, packed with all essential nutrients that your body needs.
Calories:
416 Kcal
Fats:
25g
Carbs:
21g
Protein:
33g
Ingredients:
For the marinade:
2tbsp. apple cider vinegar
1 tbsp. olive oil
1tbsp. tamari
1 tsp. maple syrup
1/2 tsp. ground pepper
For the salad:
2 salmon fillets (5oz./140g each)
1 cob corn, cooked
4 oz (120g) salad leaves
1 peach, sliced
10 cherry tomatoes, halved
1 tbsp. balsamic vinegar
What you need to do:
Combine the apple cider vinegar, olive oil, tamari, maple syrup and ground pepper to make the marinade.
Place the salmon skinless-side down in a flat dish, pour over the mariade. Leave it to sit in the fridgge for 20-30 minutes.
In the meantime, grill the corn in the oven or on a grill pan, then cool slightly and cut off the kernals, set aside.
Next, preheat the oven to 400F (200C) and place the salmon on a baking tray. Cook for 8-10 minutes or until it is cooked through.
Divide the salad leaves between two bowls, top with the sliced peach, tomatoes and grilled corn. Lastly, top with salmon, either the whole fillet or flaked.
To serve, drizzle with balsamic vinegar and season with salt and pepper.
Serves: 4 | Prep: 10 mins | Cook: 10 mins
Quick Beef Chow Mein Bowl
DF, MP, HP, Q
Decent dinner meal after a strong training block, just what you need to recover overnight. Packed with protein and crabs, iron, and some anti-inflammatory aids.
Calories:
325 Kcal
Fats:
10g
Carbs:
33g
Protein:
28g
Ingredients:
5.5 oz. (160g) egg noodles
7 oz. (200g) beef tenderloin
1 tbsp. sesame oil
1 clove garlic, minced
1 tbsp. ginger, grated
1/2 leek, sliced (mostly white parts)
1 red bell pepper, sliced
3 mushrooms, sliced
a pinch of ground white pepper
a pinch of sugar
3 tbsp. soy sauce + 2 tbsp. water
2 tbsp. spring onions, chopped
What you need to do:
Prepare the noodles according to instructions on the packaging.
Cut the beef into thin stripes.
Heat the sesame oil in a wok or a large frying pan. Add the garlic and ginger and fry for about a minute.
Add the beef and cook for another 2 minutes.
Next, add the leeks, pepper and mushroom and fry for about 5 minutes.
Finally, add the cooked noodles, season with pepper and a pinch of sugar. Pout in the soy sauce and water and then stir and fry for another 2 minutes.
To serve, divide onto serving dishes and garnish with chopped spring onions.
Serves: 2 | Prep: 5 mins | Cook: 0 mins
Cinnamon Roll Protein Smoothie
GF, HP, V, Q, N
When you have no time to prep but need a quick snack in the afternoon. Be careful, it tastes awesome, and can be addictive!
Calories:
162 Kcal
Fats:
3g
Carbs:
15g
Protein:
22g
Ingredients:
1 banana
2 scoops (50g) vanilla protein powder
1 tsp. cinnamon
1 cup (240ml) almond milk
1 cup of ice cubes
What you need to do:
Place all ingredients into a blender and pulse until smooth. Serve.