1 hot BBQ chicken from supermarket (I used 150g or 5oz per serving)
4 red potatoes
Kale (roughly 2 cups - 1 per serve)
5g unsalted butter (for cooking kale)
Roasted vegetable seasoning mix (could also use a combination of salt, pepper and rosemary -I used this one)
1 shallot
1/4 cup spring onion
1.5 tsp honey
2 tbsp white vinegar
1 tsp sesame oil
1/2 handful sesame seeds
Chopped parsley (to taste)
Salt (for boiling water and for massaging kale)
Method
Wash potatoes but leave skin on, chop into small pieces
Preheat oven to 200C (390F)
Bring a saucepan to the boil with salt in the water
Place potatoes in salted water and allow to cook for approx 10-15 mins (check to see when fork easily goes through, do not over cook or they will fall apart!)
While potatoes are cooking slice up 1/4 cup of spring onion and 1 scallion
When potatoes are finished drain them and place them on a baking tray
Put spice mix on potatoes, then put sliced spring onion and scallion on the baking tray with the potatoes
In a separate bowl mix vinegar, sesame oil, and honey, stir well before pouring over potatoes
Sprinkle with sesame seeds and parsley and place in the oven for approx 15 mins (until skins of potatoes are crispy)
While potato is in the oven prepare your kale. You will want to massage the kale to make sure it isn’t chewy. To do this, rip of pieces of kale, place in a bowl or on a cutting board with salt on top (Himalayan salt works well for this) and massage salt into kale until it becomes a darker colour and feels wilted
Put kale in a microwave safe bowl with 5g (1 tsp) butter and microwave for approx 60sec until cooked
Chop up BBQ chicken and weigh out desired portions
Remove potatoes from the oven when done and serve with kale and chicken!
Finely chop 1 small onion and 4 tomatoes and place in a bowl
Pick or chop 1/2 cup coriander and add to the mix
Chop 2 jalapeños to add in, if you cannot find any sub for 2 cayenne peppers (slice in half, remove the seeds, chop)
Squeeze juice of 2 limes over the top
Keep mixture in the fridge for up to 3 days
Method (Bowl)
Either cook rice from scratch or use microwave rice packet
Heat up 1/4 cup of black beans and rice
Place rice and beans in a bowl with 200g of chicken
Spoon pico de gallo mixture on top
Serve with toppings of your choice. Included in the macros: shredded cheese and greek yoghurt (instead of sour cream), you could also add avocado, taco sauce and shredded lettuce
I cannot stress how easy this pasta dish is to make! If you’re looking for a fast, high protein meal for after training, this is a great one to try out!
Here is a very simple salmon piccata recipe, that’s been made healthier for you! Try this out if you want to add some extra zing to your typical salmon.
Take 2 fresh salmon fillets and lightly season with salt and lemon pepper
Take a plate and place roughly 1/4 cup of coconut flour to it, place salmon pieces in coconut flour and coat sides evenly
Place 1 tsp of butter in a pan on low heat
Cook the salmon for 2-3 mins on each side, remove, place on a plate and cover in aluminium foil or other covering to trap heat
Return back to the pan, add remaining butter and chopped garlic, allow the garlic to cook before adding in chicken broth, lemon juice and 2 tsp of coconut flour (or optional cornstarch), stir occasionally for 2-5 mins (allow to simmer on low heat)
You will need 2 saucepans, saucepan 1 = pear saucepan, saucepan 2 = quinoa saucepan.
Place 4 cups of cool water, vanilla, nutmeg, and cinnamon into pear saucepan and bring to the boil
Peel 2 bosc pears, place into the pear saucepan and turn the water down, allow these to simmer for approximately 30 mins (check on them regularly to make sure they are cooking evenly).
Rinse and drain your quinoa
In saucepan 2 place all quinoa porridge ingredients, bring to the boil, and then turn down the temperature to let quinoa mixture simmer (with lid off) for 25-30 mins, stirring every 3-5 mins.
The quinoa mixture will thicken
Check pears are soft and remove from the liquid, slice in half
In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs.
Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan.
Bake for approximately 20 mins
While turkey meatballs are cooking (approx 10mins before they finish) heat up a frying pan, place butter and garlic into frying pan, allow them to become fragrant.
Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves.
When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around.
This has quickly become a staple weekend breakfast in our house!
Makes 12 pancakes (per 1) 6.4g Protein / 7.4g Carbs / 2.5g Fat / 81 Cals
Ingredients
1 banana
1 egg
2 egg whites
3 scoops vanilla whey (I recommend this one, this one, or this one for flavour purposes - the protein you use will have a HUGE impact on the taste. I used the first option for this recipe because of it's macros and consistency.)
3/4 cup oats
1 cup almond milk
1/2-1 cup frozen blueberries
Method
Take all ingredients (except blueberries) and place in a NutriBullet or blender
Blend together until smooth
Stir through blueberries
Cook on a frying pan with a small amount of coconut oil
