Nutrition
Guides and recipes to go with your training.
Guides
- FreeProtein for training: how much, and whenHow much protein exercising people need, how to spread it across the day, and where to get it, from the International Society of Sports Nutrition and the NHS.
- FreeHealthy eating basics: the Eatwell GuideThe NHS Eatwell Guide in plain terms: the five food groups, how much of each, and what to drink, as the foundation for eating around your training.
Recipes
Breakfast
- FreeOvernight oats with yoghurt and berriesA make-ahead breakfast: oats, milk and yoghurt left in the fridge overnight, topped with berries in the morning.
- FreeScrambled eggs on wholemeal toastSoft scrambled eggs on wholemeal toast with tomatoes: a quick, filling breakfast you can make in under ten minutes.
- FreeOat and banana pancakesThree-ingredient pancakes made from oats, egg and banana, blended into a batter and cooked in minutes. No flour needed.
- FreeVeggie omeletteA three-egg omelette with peppers, spinach and a little cheese: a quick breakfast or lunch that uses up whatever vegetables you have.
- FreeEgg and bean breakfast burritoScrambled eggs, black beans, salsa and cheese wrapped in a tortilla: a breakfast you can eat on the way to the gym.
Lunch
- FreeTuna, sweetcorn and bean saladA no-cook lunch of tuna, mixed beans, sweetcorn and peppers with a lemon dressing, ready in ten minutes.
- FreeChicken and hummus wrapSliced cooked chicken, hummus, salad and peppers rolled in a wholemeal wrap: a five-minute packed lunch.
- FreeRed lentil and vegetable soupA thick, warming soup of red lentils, carrots and onion with a little cumin: cheap, filling and easy to batch-cook.
- FreeBatch-cook chicken pasta saladWholewheat pasta, cooked chicken, peppers and spinach with a pesto dressing: made once, eaten across three lunches.
Dinner
- FreeChicken, rice and veg traybakeOne tray of chicken and vegetables with microwave rice: an easy dinner that also gives you lunch for the next day.
- FreeTurkey chilli with beansLean turkey mince, kidney beans and peppers in a smoky tomato sauce: a batch-cook chilli for four.
- FreeSalmon, new potatoes and greensOven-baked salmon with new potatoes and green beans, finished with lemon: a simple weeknight dinner in about 30 minutes.
- FreeBeef and vegetable stir-fry with noodlesStrips of lean beef, crunchy vegetables and noodles in a soy, ginger and garlic sauce: on the table in 20 minutes.
- FreeChickpea and spinach curryA mild vegetarian curry of chickpeas, spinach and tomatoes in a light coconut sauce: one pan, about 30 minutes.
- FreeSheet-pan chicken fajitasChicken, peppers and onions roasted on one tray with fajita spices, served in warm tortillas with salsa and yoghurt.
Snacks
- FreeGreek yoghurt, berry and granola potLayers of Greek-style yoghurt, berries and a little granola: a two-minute snack or breakfast you can pack the night before.
- FreeBanana and peanut butter rice cakesRice cakes spread with peanut butter and topped with sliced banana: a quick snack before or after training.
- FreeCottage cheese with fruitCottage cheese with chopped fruit and a few seeds: a simple, no-cook snack that takes a minute.
- FreeBoiled eggs and fruitTwo boiled eggs and a piece of fruit: a simple snack you can cook in batches and keep in the fridge.
- FreeHomemade trail mixA mix of nuts, seeds, raisins and a little dark chocolate, made in a big batch and portioned into small bags.
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