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3 Must Try High Protein Meal Prep Ideas

Three Must Try High Protein Meal Prep Ideas

  1. Spiced Chicken with Steamed Vegetables & Basmati Rice

43.7g P | 37g CHO | 10g Fat | 436 cal

Ingredients: Serves 4

500g chicken breast, cut into strips
1 sachet Maggi Southern Fried Chicken Spice
1 head broccoli, cut into florets
1 cup green beans, ends removed
1 tbs olive oil
2 cups cooked basmati rice

Method:

  1. Place the vegetables in a steamer and cook for 10 minutes until soft.
  2. Coat the chicken in the spice and place a medium saucepan on high heat with the oil and add chicken.
  3. Cook for 10 minutes until fully cooked and crispy.
  4. Add the vegetables, rice and chicken in a bowl and top with sauce of choice.
  5. Can keep in the fridge for up to 2 days or freeze for meal prep.

2. Thai Crusted Chicken Breast, Coconut Noodles & Steamed Vegetables

36g P | 29g CHO | 16g Fat | 443 cal

Ingredients: Serves 4

500g chicken breast, sliced into thin fillets
1 tbs green curry paste
300ml lite coconut milk
1/2 lime, juice
2tsp brown sugar
1tsp fish sauce
2 cups cooked pad thai rice noodles
Small bunch coriander, 2 spring onions & 1 green chilli sliced for noodles
1 head broccoli, cut into florets
1 cup cooked green beans

Method:

  1. Coat the chicken in the curry paste and place back in the fridge for 30 minutes,
  2. Meanwhile, boil the kettle and place the noodles in a large bowl. Add the water and cook noodles for 5 minutes until soft. Drain water.
  3. Add the coconut milk, fish sauce, brown sugar, lime juice and salt and pepper.
  4. Dice up the coriander, spring onions and green chilli and mix through noodles. Refrigerate for 30 minutes until cold.
  5. Steam the vegetables when ready to cook the chicken.
  6. Place a medium saucepan on high heat and add oil. Cook the chicken for 10-12 minutes and serve with the vegetables and noodles.

3. Cashew Nut Chicken Curry

39g P | 25g CHO | 17g Fat | 426cal

Ingredients: Serves 4

700g chicken thigh trimmed of fat, cut into cubes
1/2 cup cashew nuts
1 medium brown onion, diced
4tsp tomato paste
1/2 lemon, juiced
250g mushrooms, sliced
2tbs greek yogurt
Spices: 1 tsp garam masala, 1/2 tsp coriander, 1tsp turmeric
2 cups cooked basmati rice
Steamed green vegetables to serve

Method:

  1. Place the cashew nuts, yoghurt, brown onion, tomato paste, spices and lemon in a food processor and blend until smooth (you will still have small pieces of cashew nuts which is ok).
  2. Add the paste into a large slow cooker or pan and cook with 1 tbs oil on medium heat for 2 minutes.
  3. Add the chicken and fry off for 5 minutes.
  4. Add 500ml-750ml water and cook for 1-2 hours on a low heat, mixing regularly.
  5. Once the sauce has thickened and the chicken is pulling apart, this is when it is ready to serve!
  6. Serve with steamed vegetables and rice and a dollop of mango chutney.

Supporting Your Immunity with A Healthy Diet For Athletes

Supporting Your Immunity with A Healthy Diet For Athletes

Why am I always sick?

Having a strong immune system is important to reduce the risk of illness, in particular for athletes as their bodies are regularly placed in a high stress situation and the energy availability to fight off pathogens may be lowered.

Fruit & Vegetables

Eating a wide variety of fruit and vegetables will provide micronutrients (vitamins & minerals) that are high in antioxidants to scavenge for free radicals (unstable atoms in the body) that cause inflammation and stress. Aim for at least 2 serves of fruit and 5 serves of vegetables every day.

Extra points: aim for at least 30 different plant foods a week- this could look like capsicum, beans, legumes, nuts, cauliflower, spinach, radish, seeds, Brussel sprouts etc. By including a range of different plant foods, you are increasing your fibre intake & feeding the good bacteria in your gut and boosting the diversity of the gut microbiome which leads to a healthy functioning gut.

Lean Proteins

Consume quality, lean proteins every day. Consuming adequate protein to meet the demands of your exercise regime and aid recovery is crucial in reducing fatigue & illness.

Red meat should be included for the iron and zinc= improved immune function.

Aim for 2g protein per kg body weight or up to 3g protein per kg body weight for weight lifters or very low calorie deficits in sport such as boxing.

Carbohydrates

Carbohydrates are our main source of energy, especially for athletes. As we use exercise, we burn our glucose stores (carbohydrates). When there is not enough carbohydrates readily available or stored as glycogen, we begin to break down our fats and proteins (gluconeogenesis) and this can lead to a decrease in muscle and immune system. It is recommended to consume carbohydrates pre, during and post race event and generally having carbohydrates at each main meal and snacks to fuel you for higher training volume and intense workouts.

Vitamin D

Vitamin D is mainly obtained from the sun, however small amounts can be found in our food. 2 eggs contains 82% of our recommended dietary intake of vitamin D!! Vitamin D may also increase muscle protein synthesis, reduce incidence of musculoskeletal pain and frequent illness and potentially improving exercise capacity as  increased vitamin D levels increases ATP concentration.

BEEF & CASHEW NUT STIR FRY

Healthy, High Protein Beef & Cashew Nut Stir Fry

Serves 4:

508 calories

Protein: 44.62g

Carbohydrates: 35g

Fat: 14g

Saturated Fat: 3g

Fibre: 7g

Iron: 4.15mg

Ingredients:

  • 500g beef strips, fully trimmed (you can use 2x steaks)
  • 1 large broccoli, cut into small florets
  • 1 carrot, cut into long strips
  • 1 small capsicum, cut into strips
  • 1 handful snow peas
  • 1 zucchini, diced
  • 2 cups cooked basmati rice
  • 1 tb olive oil
  • 3 tbs oyster sauce
  • 1 tb garlic paste
  • 1 handful cashew nuts
  • Squeeze of 1/2 lemon

Method:

  1. Heat a medium sized pan or wok and add the oil. Throw in the beef strips and stir fry for 3-4 minutes. Remove beef from pan and leave aside.
  2. Add the garlic, vegetables and cashew nuts. Stir fry for 8-10 minutes until the vegetables start to become softer.
  3. Add in the beef, oyster sauce and lemon juice and cook on low heat for 5 minutes.
  4. Serve with the rice

Capsicum & Pumpkin Pasta

THE BEST PASTA EVER

Capsicum & Pumpkin Pasta – Serves 4

Ingredients:

  • Half butternut pumpkin, cut into cubes
  • 1 red capscium, diced finely
  • 2 garlic cloves, diced finely
  • 3 tbsps Philadelphia cheese
  • 1 cup spinach
  • 1 broccoli, cut into florets
  • 150g snow peas, ends removed
  • 3 tbsps olive oil
  • 2 tbsps tomato paste
  • 150g linguini or any pasta
  • Parmesan to serve

Method:

  1. Place pumpkin, capscium & garlic on a baking tray lined with foil and drizzle 1 tbsp olive oil. Bake on 180 degrees for 30 minutes.
  2. Take out of the oven & leave to cool.
  3. When the pumpkin & capsicum has slightly cooled, place in a food processor and blend to combine.
  4. Add the garlic & philadelphia and blend.
  5. Leave aside and heat a medium saucepan over medium heat until boiling.
  6. Add the pasta and a sprinkle of salt. Cook until al dente.
  7. Meanwhile, add the vegetables & garlic in a large fry pan wit olive oil. Cook until browned about 10 minutes.
  8. Add the pumpkin & capsicum mixture and combine.
  9. Add in the tomato paste, salt & pepper.
  10. Take off the heat and mix through pasta. Add chilli if desired and top with grated parmesan.

Lemon Olive Oil Cake

Recipe: Lemon Olive Oil Cake

This cake has been adapted over time and one that I always love to eat when it is cold as it is dense, sweet and one of my comfort foods. You can serve with dollop cream or put tiny pin holes into the cake and let lemon syrup seep into the middle whilst it is warm for extra sweetness!

Ingredients:

  • 2 cup self raising flour, sifted
  • 1/4 tsp salt
  • 1 cup whole milk
  • 3/4 cup olive oil
  • 3 eggs
  • 1 tsp vanilla essence
  • 1.5 cup caster sugar
  • 1/2 cup lemon juice
  • Zest of 2 lemons- grated finely

Methods:

  1. Preheat oven to 175 degress celsius. Line a 20cm cake tin with baking powder.
  2. Place the eggs, caster sugar and olive oil in a small bowl and blend with an electric mixer for 1 minute.
  3. Add the lemon juice, zest and vanilla to the mixture.
  4. In a separate bowl, add the flour & salt and make a well in the centre. Add in a small amount of the egg mixture and milk slowly mixing through.
  5. The mixture may still be lumpy but try to incorporate the flour as much as you can.
  6. Pour mixture into the cake tin and bake for 50 minutes or until browned on the top.
  7. Let sit for 30 minutes before taking out of cake tin.
  8. Serve & enjoy xx