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food that is all the good

Are you looking for quick and easy recipes that look good, taste good and feel good?  We have got you!  

See our top five fave recipes for foods that are full of all the good to fuel your day, no matter what you have planned.  These recipes are all family friendly and easy on the wallet too!

Don’t forget to track your ingredients in MyFitnessPal, and be aware of differing macros in different ingredients.  Keep it simple to stay within your goals!

Ingredients

500g lean turkey mince
1 cup of cooked brown rice
1 can of tinned tomatoes
1/2 cup grated cheddar cheese
4 bell peppers, tops removed and deseeded
1 tablespoon soy sauce
2 sweet potatoes

Method

  • Preheat the oven to 190 degrees and let it heat for 10 minutes.
  • Pierce the potatoes with holes, arrange them on a baking tray, and bake for 45 minutes.
  • Cook the turkey mince in a skillet over medium heat. Add brown rice and tomatoes, and simmer until slightly thickened.
  • Stuff bell peppers with the mixture and place them in a baking dish. Cover with foil and bake for 25 minutes.
  • Uncover, sprinkle cheese on top, and bake for 5 more minutes until the cheese melts.
  • Serve with a side of half a sweet potato.

 

Consume within an hour after a strength workout.

Ingredients

1/8 cup of olive oil
1/2 medium lemon, Juiced
1 garlic clove
3/4 tsp oregano
1/2 tsp Thyme
pinch of salt
pinch of black pepper
1/4 of a cucumber
1 teaspoon of garlic powder
3/4 of a large cucumber sliced
1lb skinless chicken breast
2 Roma Tomatoes, sliced
1/2 a red onion minced
1/2 cup of Greek Yoghurt
6 white wraps

Method

  • In a bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Add the chicken breast and toss until evenly coated. Let the chicken marinate for at least an hour before grilling.
  • In the meantime, prepare the yogurt sauce. Combine Greek yogurt, cucumber, and garlic powder in a food processor and blend until smooth. Refrigerate until ready to serve. (If you don’t have a food processor, thinly slice the cucumber, then mix with Greek yogurt and garlic powder until well combined.)
  • Grill the chicken on the stovetop using a grill pan for 12-15 minutes until it reaches an internal temperature of 165 degrees Fahrenheit. Remember to brush the chicken breast with oil occasionally to prevent it from drying out.
  • Once cooked Let the chicken breast cool before cutting it into large pieces.
  • To assemble the wrap, for each wrap, include 1/2 chicken breast, 1 wrap, 3 tablespoons of yogurt sauce, 1/2 tomato, 2-3 cucumber slices, and a sprinkle of red onion slices.

Consume within an hour after a strength workout.

Ingredients

1 cup of mixed beans
1 1/2 cup of skinned Rotisserie chicken breast, shredded.
1 cup of salsa.
1/2 cup of reduced fat sour cream.
3/4 cup of monetery Jack cheese
1/2 cup tomatoes, chopped
1/4 cup of spring onions, thinly sliced

Method

  • Preheat your grill to medium heat.
  • In a large skillet over medium heat, combine beans, chicken, and 1/4 cup of salsa. Cook for about 4 minutes until heated through. Remove from heat and stir in sour cream.
  • Spoon 1/4 cup of the mixture down the center of each tortilla, then roll them up. Place the tortillas seam side down in a baking tray coated with non-stick cooking spray. Spread the remaining 3/4 cup of salsa over the enchiladas and sprinkle cheese evenly on top.
  • Grill until the cheese melts and starts to brown.
  • Once out of the oven, garnish with onions and tomatoes.

 

Consume within an hour after a strength workout.

Ingredients

Chicken breast
Avocado
Eggs
Romaine Lettuce
Greek yogurt
Olive Oil
Lemon
Parmesan Cheese

Seasonings and condiments:
Oregano, salt & pepper, mustard, garlic powder, onion powder, and chive

Method

Marinate Chicken:

  • Combine olive oil, oregano, and salt in a small mixing bowl.
  • Place the chicken breast in a ziplock bag, add the prepared rub, and seal the bag.
  • Gently massage the marinade onto the chicken to ensure even coating.
  • Refrigerate and let it marinate for at least 1 hour (or overnight if possible).

 

Preparing the Dressing

  • Combine all dressing ingredients in a bowl, cover, and refrigerate until needed.
  • Heat a large skillet or grill over medium-high heat.
  • Cook the marinated chicken for 8-10 minutes without moving it.
  • Avoid pressing or poking the chicken.
  • After 6-8 minutes, flip the chicken and cook the other side until golden brown, approximately 4-6 minutes.

 

Cook eggs

  • While the chicken is cooking, boil the eggs however you like them best.

 

Prepare Salad

  • Chop the lettuce into large pieces and slice the avocado into chunks.
  • Once the chicken is done, remove from the pan/grill and transfer to a cutting board. Allow it to sit for a few minutes, then slice and set aside.
  • Peel and slice the eggs into quarters and set aside.
  • Place the chopped lettuce and avocado in a large salad bowl.
  • Add eggs and sliced chicken.
  • Finally, drizzle the prepared dressing all over the chicken.
  • Sprinkle with grated parmesan cheese and top with chives.
  • Taste and adjust the salt and pepper, if needed.

 

Consume within an hour after a strength workout.

Ingredients

Sauce Ingredients
Tsp of groundnut oil.
2 cloves of garlic - finely chopped.
4cm piece of ginger - finely chopped.
80ml of dark soy sauce.
80ml of mirin.
3 tbsp of honey
Tbsp of cornflour, mixed with 2 tbsp of water.

Stirfry Ingredients
500g of boneless, skinless chicken thighs - sliced into 3.
Tbsp of groundnut oil.
1 onion - thinly sliced.
1 red pepper - chopped.
Tenderstem broccoli - chopped chunky.
4 spring onions - chopped chunky.
Pak choi - thinly sliced.

Method

  • In a medium bowl, mix together dark soy sauce, Mirin and honey, then set aside.

  • Heat tsp of groundnut oil in a skillet on low heat, then add garlic and ginger.

  • Gently sauté for 2-3 mins, stirring regularly, until you can smell the aromas from the garlic and ginger, then add mixed sauce.

  • Bring sauce to a low simmer and cook for 2 mins, before adding cornflour mixed with water. Stir well and allow sauce to come back to a simmer.

  • Once the sauce starts bubbling and thickens, remove from heat and set aside.

  • Heat remaining tbsp of groundnut oil in a separate large skillet, on high heat, then add chicken thighs. Season lightly and cook for 3-4 mins, until chicken thighs are showing a golden colour, then flip and repeat.

  • Once cooked through, remove from pan and set aside.

  • To the same pan, add onion, red pepper, tender-stem broccoli and stir fry for 3 mins. Aim to char your veg, but you still want it crunchy!

  • Add chicken thighs back to pan, along with thick udon noodles and spring onions, stir to combine and cook for 2-3 mins, tossing regularly.

  • Meanwhile, put teriyaki sauce back on medium heat to loosen up a little, then add to pan with chicken thighs, veg and noodles, reserving enough to add to 4 sauce pots.

  • Add remaining sauce to sauce pots and serve with shredded Pak Choi.

Consume within an hour after a strength workout.