Whether you’re just getting into the swing of exercising or you’re a veteran athlete looking for recipes that go beyond chicken and rice, check out these delicious, easy-to-make recipes that’ll help you stay in shape. They’re also great for fat loss and muscle-building.
When you exercise, you need to eat the right foods, and while some recipes leave you feeling invigorated and content, others make you lethargic and bloated.
Check out our recipes below, packed with protein and fresh veg, with all the starchy carbs (like sweet potatoes and white potatoes) to power your workouts.
Seared Tuna Steak and Low-Fat Chips
If you’re fed up with plain chicken breast and broccoli, mix up your mundane meal with this one. A succulent tuna steak is loaded with a hefty 33g of protein and less than 1.5g of fat – what’s more, it’s rich in vital, heart-healthy omega-3 fatty acids.
Garnished with pink peppercorns and served with crispy, fluffy McCain lighter home chips, this is a healthy treat that’s still packed with flavour.
INGREDIENTS
For the tuna steaks:
- 4 x 150g tuna steaks
- 1 tsp coarse sea salt
- 1 tbsp 100% coconut oil
- 2 tbsp pink peppercorns
For the chips
- McCain Home Chips Lighter
METHOD
- Preheat your oven to 220°C.
- Cook the McCain Home Chips Lighter as per packet instructions.
- For the tuna steaks, coat each with melted coconut oil on both sides, then season with salt.
- Place in a big frying or griddle pan that’s been heated for a few minutes.
- If you like seared tuna that’s still pink in the middle, fry the steaks on each side for a couple of minutes. If you prefer it cooked through, fry for roughly five minutes on each side.
- Serve each steak on a bed of salad or spinach leaves, then divide up the chips. Scatter the steak with crushed pink peppercorns and plate up with a lemon wedge.
Fiery Sweet Potato Hash
We’re sure you’ll fall in love with this tasty sweet potato dish for your next post-workout lunch, dinner or breakfast. It’s worth making a batch a few days ahead of time for a seriously hearty, healthy dish.
The humble sweet potato has quickly become a must-have in any fitness fanatic’s lunchbox thanks to it being rich in fibre, starchy carbs and vitamin A – and this recipe takes the sweet potato to new heights.
By including chorizo, eggs and chickpeas, you add a pop of flavour as well as an impressive dose of protein – essential for complementing any workout in the gym.
Chorizo is packed with vitamins and minerals that aid in muscle-building and fat loss. It’s also high in vitamin B12 (for both fatty acid and amino acid metabolism), selenium (to promote thyroid hormones) as well as thiamine (essential for carbohydrate metabolism).
And let’s not forget the nutrient-packed chickpea. Loaded with carbs, fibre and nutrients, these mighty legumes will keep you feeling fuller for longer thanks to releasing energy slowly – the ultimate food to fuel your day.
INGREDIENTS
- 500g sweet potatoes
- 1 tbsp coconut oil
- ½ red onion (finely chopped)
- 200g tinned chickpeas (drained)
- 150g chorizo or pancetta (chopped into 1cm cubes)
- ½ tsp sea salt
- ½ tsp black pepper
- 4 medium free-range eggs
- handful of pickled and sliced jalapeños
METHOD
- After peeling the sweet potatoes, chop into 2cm cubes. Tip them into a pan, covering with water, then bring to the boil. As soon as they’re boiling, drain and leave the steam to run off for a few minutes.
- Meanwhile, pour the coconut oil into a pan on a medium to high heat. Once melted, combine the chopped onions and chorizo/pancetta, and fry for a few minutes, stirring intermittently.
- Afterwards, reduce the heat to medium and pour in the sweet potatoes, chickpeas, jalapeños, sea salt and black pepper. Mash them down slightly and fry, being careful not to move them, until the bottom becomes crispy.
- When crispy, make four little wells in the hash and crack in the eggs. Pop a lid over the pan and cook until the eggs are cooked but the yolk is still runny (if you prefer your yolks well done, cook for longer).
- Garnish with a couple of extra jalapeños and serve.
Sweet Paprika Vegan Bowl and Chocolate Protein Balls
It’s good to give up meat for a couple of days a week to help the planet and benefit the food system. So, why not have a go at whipping up this low-fat, high-protein vegan dish?
Easy to make, this super tasty three-day vegan meal is packed with nutrient-rich foods like chickpeas, tofu, maca sweet potato fries, asparagus and avocado.
INGREDIENTS
For the vegan meal prep
- 2 x 400g packs firm tofu
- 1 400g can chickpeas (drained)
- 1 tbsp coconut oil
- 1 tbsp paprika
- 200g asparagus
- pinch sea salt and pepper
- 1 large sweet potato
- 1 tbsp flour
- 1 tbsp organic maca powder
For the avocado cream
- 2 small ripe avocados
- 2 tbsp apple cider vinegar
- 2 tbsp extra-virgin olive oil
- 1-2 tbsp cold water
- pinch sea salt and pepper
For the protein balls
- 130g pitted dates (soaked overnight in cold water or in boiling water for 10 minutes)
- 100g cashew nuts (soaked overnight in cold water or in boiling water for 10 minutes)
- 1 tbsp smooth almond/peanut/tahini butter
- 2 tbsp desiccated coconut
- 3 tbsp gluten-free vegan protein powder
- 2 tbsp cocoa powder
METHOD
- Preheat oven to 200°C.
- Peel the sweet potatoes and slice into skinny fries, then parboil until almost soft. Drain well and put to one side for a couple of minutes to release moisture, then scatter over a small amount of flour and the maca powder. Bake until thoroughly cooked on the top shelf of the oven.
- Meanwhile, warm up a big pan on a medium to high heat and pour in the coconut oil, chickpeas and asparagus. Fry for a few minutes then combine the tofu.
- Fry for an additional couple of minutes, tossing intermittently, and season with paprika, salt and pepper then fry for a few more minutes.
For the avocado cream
- Pour all the ingredients into a blender and blitz until creamy and smooth.
For the protein balls
- Drain the cashew nuts and dates then pop into a food processor with all the other ingredients.
- Blitz until entirely smooth – you’ll probably need to stir the mixture around a couple of times.
- Roll the mixture into small balls using your hands – you’ll most likely be able to make 21.
- Store in an airtight container in the fridge for a good few days.
If you’re looking for fitness foods to get in shape, look no further than the above picks. Don’t let your hardcore exercise efforts go to waste and be sure to feed your body with protein-packed foods to help repair and replenish it.
