It’s essential to balance protein, carbohydrates, and healthy fats in your meals to support your fitness training. Aim to include a source of protein, such as chicken, turkey, fish, beans, or tofu, as well as complex carbohydrates, such as whole grains, sweet potatoes, or quinoa, and healthy fats, such as nuts, seeds, or avocado.
Remember to also stay hydrated by drinking plenty of water throughout the day.
Training Day Meal Ideas:
- Grilled chicken with quinoa and roasted vegetables
- Turkey and veggie stir-fry with brown rice
- Salmon with sweet potato and steamed broccoli
- Black bean and avocado salad with brown rice
- Tofu and vegetable curry with brown rice
- Overnight oats with chia seeds, berries, and almond milk
- Energy bars made with oats, nuts, and dried fruit
- Greek yoghurt with honey and mixed nuts
- Protein smoothie with banana, spinach, protein powder, and almond milk
- Whole wheat pita stuffed with hummus, cucumber, and tomato
Grilled Chicken with Quinoa and Roasted Vegetables
Ingredients:
- 1 pound chicken breasts
- 1 cup quinoa
- 1 pound mixed vegetables (such as bell peppers, onions, courgette, and mushrooms)
- 2 tablespoons olive oil
- Salt and pepper, to taste
- Fresh herbs (such as basil, oregano, or parsley), optional
Instructions:
- Preheat the grill to medium-high heat.
- Rinse the quinoa in a fine-mesh strainer and add it to a pot with 2 cups water. Bring the water to a boil, reduce the heat to low, and simmer, covered, for 15-20 minutes, or until the quinoa is tender and the water has been absorbed. Fluff the quinoa with a fork and set it aside.
- Cut the vegetables into bite-sized pieces and toss them with olive oil, salt, and pepper.
- Season the chicken breasts with salt and pepper. Grill the chicken for 6-8 minutes per side or until it is cooked.
- While the chicken is grilling, roast the vegetables in the oven at 200° for 20-25 minutes or until they are tender and slightly caramelised.
- Divide the quinoa, chicken, and roasted vegetables among plates. Garnish with fresh herbs if using. Serve and enjoy!
This meal is an excellent source of protein, carbohydrates, and healthy fats, making it a perfect option for a fitness training day. Quinoa provides complex carbohydrates for energy, while chicken and vegetables offer protein and fibre to support muscle recovery and repair. The olive oil and herbs add flavour and healthy fats to help keep you satisfied.
Turkey and Veggie Stir-Fry with Brown Rice
Ingredients:
- 1 pound ground turkey
- 1 cup brown rice
- 1 tablespoon vegetable oil
- 1 small onion, chopped
- 1 red bell pepper, cut into bite-sized pieces
- 1 cup sliced mushrooms
- 1 cup diced courgette
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- Salt and pepper, to taste
Instructions:
- Rinse the brown rice in a fine-mesh strainer and add it to a pot with 2 cups of water. Bring the water to a boil, reduce the heat to low, and simmer, covered, for 45-50 minutes or until the rice is tender and the water has been absorbed. Fluff the rice with a fork and set it aside.
- Heat the vegetable oil in a large wok or frying pan over medium-high heat. Add the ground turkey and cook, breaking it up with a wooden spoon, until it is browned and cooked.
- Add the onion, bell pepper, mushrooms, courgette, and garlic to the pan and cook, frequently stirring, for 5-7 minutes or until the vegetables are tender.
- Stir in the soy sauce, hoisin sauce, and sesame oil. Season with salt and pepper to taste.
- Serve the stir-fry over the cooked brown rice and enjoy!
This stir-fry is a great source of protein, carbohydrates, and fibre. Minced turkey provides protein to support muscle recovery and repair, while brown rice and vegetables provide complex carbohydrates for energy and fibre for digestion. The soy sauce, hoisin sauce, and sesame oil add flavour to the dish and can be adjusted to taste.
Salmon with Sweet Potato and Steamed Broccoli
Ingredients:
- 4 salmon fillets
- 2 medium sweet potatoes, peeled and diced
- 1 bunch broccoli, cut into florets
- 2 tablespoons olive oil
- Salt and pepper, to taste
- Lemon wedges, for serving
Instructions:
- Preheat the oven to 200°.
- Place the diced sweet potatoes on a baking sheet and toss them with 1 tablespoon of olive oil, salt, and pepper. Roast the sweet potatoes for 20-25 minutes or until they are tender and caramelised.
- While the sweet potatoes are roasting, place the broccoli in a steamer basket over a pot of simmering water. Cover the pot and steam the broccoli for 5-7 minutes or until it is tender.
- Season the salmon fillets with salt and pepper and place them on a separate baking sheet. Roast the salmon for 10-12 minutes until it is cooked and flakes easily with a fork.
- Divide the sweet potatoes, salmon, and broccoli among plates. Serve with lemon wedges for squeezing over the salmon. Enjoy!
This meal is an excellent source of protein, carbohydrates, and healthy fats. This meal can be easily adjusted to your liking by using different vegetables or spices. The salmon provides high-quality protein to support muscle recovery and repair, while the sweet potatoes provide complex carbohydrates for energy. The broccoli adds fibre and nutrients, and the olive oil and lemon wedges add flavour and healthy fats.
Black Bean and Avocado Salad with Brown Rice
Ingredients:
- 1 cup brown rice
- 1 can black beans, rinsed and drained
- 1 medium avocado, diced
- 1 medium tomato, diced
- 1/2 cup sweet corn
- 1/4 cup diced red onion
- 2 tablespoons chopped fresh coriander
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Instructions:
- Rinse the brown rice in a fine-mesh strainer and add it to a pot with 2 cups of water. Bring the water to a boil, reduce the heat to low, and simmer, covered, for 45-50 minutes or until the rice is tender and the water has been absorbed. Fluff the rice with a fork and set it aside.
- In a large bowl, combine the black beans, avocado, tomato, sweet corn, red onion, and coriander.
- Whisk together the olive oil, lemon juice, salt, and pepper in a small bowl. Pour the dressing over the bean and vegetable mixture and toss to coat.
- Serve the bean and avocado salad over the cooked brown rice and enjoy!
This salad is a great source of protein, carbohydrates, and healthy fats. Black beans and avocado provide protein and healthy fats, while brown rice and corn provide complex carbohydrates for energy. The tomato, red onion, and coriander adds flavour and nutrients, and the dressing adds flavour and moisture. This salad can be easily adjusted to your liking by using different ingredients for beans, vegetables, or dressing.
Tofu and Vegetable Curry with Brown Rice
Ingredients:
- 1 cup brown rice
- 1 block firm tofu, diced
- 1 tablespoon vegetable oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground chilli flakes (optional)
- 1 can coconut milk
- 1 cup diced vegetables (such as bell peppers, carrots, and peas)
- 2 tablespoons chopped fresh coriander
- Salt and pepper, to taste
Instructions:
- Rinse the brown rice in a fine-mesh strainer and add it to a pot with 2 cups water. Bring the water to a boil, reduce the heat to low, and simmer, covered, for 45-50 minutes or until the rice is tender and the water has been absorbed. Fluff the rice with a fork and set it aside.
- Heat the vegetable oil in a large saucepan or Dutch oven over medium heat. Add the onion, garlic, and ginger and cook, frequently stirring, for 3-4 minutes or until the onion is translucent.
- Stir in the cumin, coriander, turmeric, and chilli flakes (if using) and cook for 1 minute more or until fragrant.
Add the diced tofu and vegetables to the pan and stir to coat with the spices. Pour in the coconut milk and bring the mixture to a boil. Reduce the heat to low and simmer, uncovered, for 10-15 minutes, or until the vegetables are tender and the sauce has thickened. - Stir in the fresh coriander and season the curry with salt and pepper to taste.
- Serve the tofu and vegetable curry over the cooked brown rice and enjoy!
This curry is an excellent source of protein, carbohydrates, and healthy fats. The tofu and coconut milk provide protein and healthy fats, while the brown rice provides complex carbohydrates for energy. The vegetables add fibre and nutrients, and the spices add flavour and warmth. This curry can be easily adjusted to your liking by using different vegetables, herbs, or protein sources.
Overnight Oats with Chia Seeds, Berries, and Almond Milk
Ingredients:
- 1/2 cup old-fashioned oats
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1/2 cup mixed berries (such as blueberries, raspberries, and blackberries)
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions:
- In a jar or container with a tight-fitting lid, combine the oats, chia seeds, almond milk, berries, honey or maple syrup, vanilla extract, and salt. Stir to combine.
- Cover the jar and refrigerate overnight or for at least 4 hours.
- In the morning, stir the oats and adjust the sweetness and consistency to your liking by adding more honey or almond milk.
- Serve the oats cold or warm them up in the microwave or stovetop. Enjoy!
This overnight oats recipe is a great source of protein, carbohydrates, and healthy fats. The oats and chia seeds provide complex carbohydrates and fibre, while the almond milk and berries offer protein and healthy fats. The honey or maple syrup adds sweetness and flavour and can be adjusted to taste. This recipe can be easily adapted to your liking by using different types of milk, sweeteners, or mix-ins.
Energy Bars with Oats, Nuts, and Dried Fruit
Ingredients:
- 1 cup old-fashioned oats
- 1/2 cup chopped nuts (such as almonds, walnuts, or pecans)
- 1/2 cup dried fruit (such as cranberries, raisins, or cherries)
- 1/4 cup honey or maple syrup
- 1/4 cup peanut butter or almond butter
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions:
- Preheat the oven to 180° and line an 8×8-inch baking dish with parchment paper.
- In a large bowl, combine the oats, nuts, and dried fruit.
- In a small saucepan, heat the honey or maple syrup, peanut butter or almond butter, vanilla extract, and salt over medium heat, constantly stirring, until the mixture is smooth and well combined.
- Pour the honey mixture over the oats and stir to combine.
- Press the mixture evenly into the prepared baking dish. Bake for 20-25 minutes or until the edges are golden brown.
- Let the bars cool in the pan for 10 minutes, then cut them into squares. Enjoy!
These energy bars are a great source of protein, carbohydrates, and healthy fats. These bars can be easily adjusted to your liking by using different types of oats, nuts, and dried fruit. The oats, nuts, and dried fruit provide complex carbohydrates, protein, and fibre, while the honey or maple syrup and nut butter add flavour and healthy fats. They can be stored in an airtight container at room temperature for up to a week or in the refrigerator for up to two weeks.
Greek Yogurt with Honey and Mixed Nuts
Ingredients:
- 1 cup plain Greek yogurt
- 2 tablespoons honey
- 1/4 cup mixed nuts (such as almonds, walnuts, and pistachios)
Instructions:
- In a bowl, combine the Greek yoghurt and honey. Stir until the honey is well mixed into the yoghurt.
- Top the yoghurt with the mixed nuts.
- Serve the yoghurt immediately, or cover and refrigerate until ready to eat. Enjoy!
This yoghurt and nuts combination is an excellent source of protein and healthy fats. The Greek yoghurt provides high-quality protein to support muscle recovery and repair, while the mixed nuts add flavour and healthy fats. The honey adds sweetness and flavour and can be adjusted to taste. This snack can be easily adjusted to your liking by using different yoghurt or nuts or adding fruit or other mix-ins.
Protein Smoothie with Banana, Spinach, Protein Powder, and Almond Milk
Ingredients:
- 1 banana
- 1 cup packed fresh spinach
- 1 scoop protein powder (such as whey, casein, or plant-based protein)
- 1 cup unsweetened almond milk
- 1 cup ice
Instructions:
- Place all ingredients in a blender and blend on high speed until smooth.
- Pour the smoothie into a glass and serve immediately. Enjoy!
This smoothie is an excellent source of protein and nutrients. This smoothie can be easily adjusted to your liking by using different types of fruit or vegetables, protein powders, or liquids. The banana and spinach provide fibre and nutrients, while the protein powder adds protein to support muscle recovery and repair. The almond milk adds flavour and moisture, and the ice adds thickness and helps to keep the smoothie cold. You can also add other mix-ins, such as nuts, seeds, or nut butter, to boost the nutrition and flavour of the smoothie.
Whole Wheat Pita Stuffed with Hummus, Cucumber, and Tomato
Ingredients:
- 2 whole wheat pita breads
- 1/2 cup hummus
- 1/2 medium cucumber, thinly sliced
- 1/2 medium tomato, diced
- 2 tablespoons chopped fresh herbs (such as parsley, basil, or mint)
Instructions:
- Slice the pita bread in half horizontally to create pockets.
- Spread the hummus evenly inside the pita pockets.
- Divide the cucumber and tomato slices among the pita pockets.
- Top the pita pockets with the chopped herbs.
- Serve the pita pockets immediately, or wrap them in foil or plastic wrap and refrigerate until ready to eat. Enjoy!
This pita pocket is a great protein, fibre, and nutrient source. This pita pocket can be changed to your liking by using different types of hummus, vegetables, or herbs. The hummus provides protein and fibre, whifibree cucumber and tomato add nutrients and moisture. The whole wheat pita bread adds complex carbohydrates and fibre, and the herbs add flavour and nutrients. You can also add other fillings, such as grilled chicken, tofu, or cheese, to boost the protein and flavour of the pita pocket.
We help our members with a nutritional programme that works for them, if you’re struggling, give us a shout at one of our London personal training gyms and we’ll help you work out a plan that suits you.
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