Workout / Diet Plans

Chicken and mushroom rice bowl

CHICKEN AND MUSHROOM RICE BOWL - SERVES 4

EVENING MEAL

INGREDIENTS

  • 480ml boiling water
  • 32g Porcini mushrooms
  • 2 tablespoons olive oil, divided
  • 4 boneless chicken thighs, cut into small pieces
  • 1 teaspoon sweet paprika
  • ¾ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • 1 chopped onion
  • 225g cremini mushrooms, sliced
  • 155g of uncooked rice
  • 280g frozen green peas
  • 1 tablespoon chopped fresh thyme

INSTRUCTIONS 

  1. Mix the 480 ml boiling water and porcini mushrooms; let stand for 20 minutes. Drain through a sieve over a bowl, reserving soaking liquid for later. Next chop the mushrooms into small pieces. 
  2. Heat a large pan over medium-high heat. Add 1 tablespoon olive oil to the pan. Marinate the chicken evenly with paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the chicken mixture to the pan; saute for 5 minutes or until chicken is browned. Then remove the chicken from the pan.
  3. Return the pan to medium-high heat. Add remaining 1 tablespoon oil to the pan. Add the onion and cremini mushrooms; season with the remaining salt and pepper; cook for roughly 5 minutes or until lightly browned.
  4. Stir in the reserved porcini liquid held back in step 1, chopped porcini, and rice; bring to a boil. 
  5. Cover, reduce heat to medium-low, and simmer gently for 30 minutes. 
  6. Stir in the reserved chicken, peas, and thyme. Cover and cook for 10 minutes or until the rice and chicken is done.

NUTRITION

Calories 398
Fat 12.8 g
Carbs 40.7 g
Fiber 6.1 g
Protein 30.8 g

Protein Pancakes

BREAKFAST / LUNCH
PROTEIN PANCAKES - SERVES 2 

INGREDIENTS

  • 40 g uncooked oats
  • 3 egg whites 
  • 1 scoop vanilla protein powder
  • 28 g blueberries
  • ½ tsp baking powder
  • 1 tbsp Sweetener
  • 60 ml water
  • Cooking spray
  • Sugar-free syrup (optional)

INSTRUCTIONS 

  1. Blend together all the ingredients except the cooking spray and sugar-free syrup (A NutriBullet is the perfect tool to do this).

  2. Heat a pan on the stove over medium heat and coat it with a little cooking spray.
  3. Once the pan is hot, pour in the pancake batter until it covers the pan in a thin layer, tilting the pan so the batter covers it evenly.
  4. Cook each pancake for about 1 minute on each side until it’s fully cooked, then remove from heat and set aside.
  5. Repeat the process until you’ve used all the batter.
  6. Drizzle a little sugar-free syrup on top and serve with fresh berries.

 NUTRITION

Calories 182
Fat 1.8 g
Carbs 16.6 g
Fiber 2.3 g
Sugar 2.4 g
Protein 22.2 g
Mixed Berry Protein Smoothie 

BEVERAGE / SNACK 
PROTEIN SMOOTHIE - SERVES 2 

INGREDIENTS

  • 360 ml of water, or yogurt or milk of choice
  • 1 scoop vanilla protein powder
  • 150 g strawberry, frozen
  • 100 g blueberry, frozen
  • 60 g raspberry, frozen
  • 75 g blackberry, frozen

INSTRUCTIONS 

  1. Add frozen berries to a blender and blend on low until small bits remain 
  2. Add the 360 ml of liquid and protein powder, and blend again, scraping down sides as needed, until the mixture reaches a soft serve consistency.
  3. Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying

 NUTRITION

Calories 291
Fat 6g
Carbs 34g
Fiber 8g
Sugar 17g

 

 

Berry Smoothie Bowl

 

BREAKFAST / SNACK 
SMOOTHIE BOWL - SERVES 1 

INGREDIENTS
Smoothie Bowl

  • 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
Toppings
  • 1 Tbsp Coconut flakes
  • 1 Tbsp chia seeds
  • 1 Tbsp hemp seeds
  • Fruit (fresh or frozen)
 
INSTRUCTIONS
  1. Add frozen berries and banana to a blender and blend on low until small bits remain 
  2. Add a bit of coconut or almond milk and protein powder, and blend on low again, scraping down sides as needed, 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. We have added coconut flakes, chia seeds, hemp seeds and frozen fruit. 
  4. Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying
 
NUTRITION (1 of 1 servings)
Serving: 1 smoothie bowl
Calories: 214
Carbohydrates: 47.5 g
Protein: 2.8 g
Fat: 2.5 g
Saturated Fat: 1.6 g
Sodium: 9 mg
Fiber: 8.8 g
Sugar: 25.9 g
 

BREAKFAST
PEANUT BUTTER CUP OVERNIGHT OATS - 1 SERVING
This delicious recipe can double up as breakfast or dessert! The chocolate protein and chocolate chips, combined with the peanut butter ensure it’s not too sweet to eat first thing.
It’s perfect to prepare at the beginning of the week for breakfast on the go, as it can be kept for up to 5 days. Just double up on ingredients as you go!



INGREDIENTS 
1/2 cup uncooked rolled oats
1 scoop protein powder (chocolate works well for this recipe)
⅔ – ¾  cup unsweetened milk of your choice
½ teaspoon vanilla extract
pinch of sea salt
1 Tablespoon chocolate chips
1–2 Tablespoons peanut butter (divided)

INSTRUCTIONS

1. Add your oats, protein powder, milk, vanilla, sea salt and half of the peanut butter. Combine in a bowl until the protein powder and peanut butter is combined with all ingredients.
2. Seal the ingredients in a container and keep in the fridge overnight.
3. In the morning, stir or shake the mixture and add more milk if needed as the oats can soak up the liquid.
4.  You can top the oats with more peanut butter, chocolate chips or fruit before serving.

NUTRITION

Serving Size: 1 Bowl
Sugar: 14g
Fat: 23g
Fiber: 9g
Calories: 499
Sodium: 239mg
Carbohydrates: 49g
Protein: 30g

  

DINNER/LUNCH 

LOW CARB CHICKEN CAESAR SALAD - SERVES 4

 

Who said salads have to be boring? This fresh and zesty dish can be eaten warm or boxed up as delicious meal prep. If you’re going with the latter we just recommend adding the chicken to the salad once it’s cooled, to avoid your leaves going soggy - it can then be kept for up to 3 days in the fridge. At 644 calories and 66g of protein, it makes the perfect post workout dinner. 

 

INGREDIENTS 

For chicken:

2 tbsp. Olive Oil
1 tbsp. Dried Oregano
1/2 tsp. Salt
4 Chicken Breasts skinless, boneless

For Dressing:

1 cup Plain Greek Yogurt
Juice of 1/2 lemon
1 oz Anchovy fillets minced, optional
1/2 tbsp. Dijon Mustard
1/2 tsp. Garlic Powder
1/2 tsp. Onion Powder
1/2 tsp. Kosher Salt or to taste
1/4 tsp. Ground Pepper or to taste

For salad:

4 Hard-boiled eggs peeled and quartered
1 large Romaine or Cos lettuce chopped into large pieces
2 medium Avocado pitted and chopped
1/4 cup Parmesan cheese shaved or grated 

INSTRUCTIONS

 

  1. Whisk olive oil, oregano, and the salt to a small mixing bowl. Place the chicken breast into a ziplock bag, pour the prepared rub, and seal the bag. Gently press the marinade around the chicken to coat evenly. Refrigerate and let marinate for at least 1 hour. When you are ready to cook the chicken take it out of the fridge and allow it to come to room temperature before cooking (around 15 minutes). 
  2. Mix all the dressing ingredients to a bowl, cover and refrigerate. 
  3. Heat a large skillet or a grill over medium-high heat. Cook the marinated chicken for 8 to 10 minutes without moving, flip and cook for another 6-8 minutes, until the chicken is golden brown.
  4. While the chicken is cooking, boil the eggs for around 8 minutes. Chop the lettuce into large pieces and slice the avocado into chunks.
  5. Once the chicken is done, remove from the pan/grill and transfer to a cutting board. Allow it to sit for a few minutes, then slice and set aside.
  6. Peel and slice the eggs into quarters and set aside.
  7. For assembling, place the chopped lettuce and avocado in a large salad bowl. Add eggs and sliced chicken.
  8. Drizzle the prepared dressing all over the chicken. Sprinkle with grated parmesan cheese.
  9. Taste and adjust the salt and pepper, if needed.

NUTRITION 

Calories: 644kcal
Carbohydrates: 15g
Protein: 66g
Fat: 36g
Saturated Fat: 7g
Cholesterol: 342mg
Sodium: 958mg
Potassium: 1570mg
Fiber: 9g
Sugar: 3g
Vitamin A: 1518IU
Vitamin C: 17mg
Calcium: 254mg
Iron: 4mg