As the saying goes, fitness isn't just made in the gym. Half of the battle on the quest for fitness starts in the kitchen.
No fad diets, no culinary skills required. Just delicious eats packed with goodness and nutrition to keep your body in top condition.
Whether you're keen to tone up, trim down or simply live a healthier day-to-day, you'll find plenty to get your appetite going with these fitness friendly recipes.
Into the kitchen... let's get started.
EASY VEGAN FRIED RICE
Short on time? Whip this up for a quick week night tea!
PREP
Take 1 cup of extra-firm tofu, and dice into small cubes. Bake in the oven for 25-30 mins. Whilst the tofu is cooking in the oven cook 1 cup of long-grain brown rice. Take 4 cloves of minced garlic, 1 cup of chopped green onion, 1/2 cup of peas and 1/2 cup of finely diced carrots and add them to the rice. Cook them in a pan whilst adding soy sauce, peanut butter, and garlic paste to your taste preference. Add in the cooked tofu and serve in a bowl!
Chickpea Salad Sandwich
Imitates a tuna sandwich. Packed with protein, super refreshing, and perfect on a summers afternoon in the sun.
Prep
Pour 2 cans of chickpeas (with liquid) into medium saucepan. Simmer over medium heat for 10 minutes, then pour chickpeas into colander or sieve and drain well. Transfer drained chickpeas to large bowl. Using potato masher or fork, mash chickpeas until desired consistency is achieved. Add celery, onion, parsley, vegan mayonnaise, vegan Dijon mustard, and salt to mashed chickpeas. Stir well to thoroughly incorporate all ingredients. Chill chickpea salad if desired, or serve immediately on bread or in lettuce cups with preferred toppings.
ROASTED SWEET POTATO SALAD
Yum. A sweet twist to the classic alternative. This is a great side for any dish, a real crowd pleaser at your summer BBQ!
Prep
Preheat oven to 400° Fahrenheit. Add cut sweet potatoes to large bowl and pour avocado oil over and toss. In a bowl, whisk together basil, oregano, onion powder, garlic powder, dried thyme, and salt. Sprinkle spice mixture over sweet potatoes in small increments until sweet potatoes are evenly, liberally coated with spices. Place in preheated oven for 25 mins, flipping often until crisp. Transfer sweet potatoes to large bowl and set aside for 3 to 5 minutes or until potatoes have cooled slightly but are still warm. While potatoes cool, add mayonnaise, chopped cilantro, and chopped red onion to medium bowl and stir well. Once potatoes have cooled slightly, transfer mayo mixture to bowl with sweet potatoes. Gently stir, folding potatoes into mayo mixture until potatoes are thoroughly coated. Serve salad immediately or let cool to room temperature and then serve.
PICO DE GALLO QUINOA BOWL
A great source of fiber, quinoa is a complete protein. Its even great if you are gluten free!
Prep
First, cook the quinoa – Heat water in a medium saucepan over medium-high heat until water comes to a boil. Add rinsed quinoa and cover, reducing heat to a simmer. Simmer about 15 minutes, or until all the liquid is absorbed and the quinoa is plump and fluffy. Stir in lime juice, coriander, salt and pepper. While quinoa is cooking, make your pico de gallo – In a medium bowl, gently stir together tomatoes, red onion, jalapeño, cilantro, salt, pepper, and garlic. To assemble your bowls, divide quinoa into 4 portions. Serve with about 1/2 cup of the pico de gallo, and about 1/2 cup black beans, and 1/4-1/2 an avocado, diced or sliced.
BREAKFAST EGG MUFFINS
Breakfast can be a hard meal to fulfill, but its super satisfying when you put that extra bit of effort in. These little muffins can even be great on the go.
Prep
Fill the cups of a non stick muffin tin halfway with crumbled bacon, cheddar, and chopped jalapeños. Whisk your eggs vigorously until they’re well-mixed and frothy, then ladle the mixture into the muffin tins. Throw it in the oven and watch them rise!
ITALIAN VEGAN PASTA SALAD
Who doesn't love a good dose of pasta.
Prep
Boil the pasta in a large pot of water salted with 1 tablespoon salt. When pasta is al dente, drain, rinse under cold water, and return to pot. Add 3 tablespoons olive oil, ½ teaspoon salt, oregano, Dijon mustard, red wine vinegar, and fresh ground pepper. Meanwhile, thinly slice the zucchini. Warm 2 tablespoons olive oil over medium heat in a skillet and sauté the zucchini, stirring in ¼ teaspoon salt and more fresh ground black pepper. Sauté until just lightly browned, about 8 minutes. Then add the zucchini to the pot with the pasta. Slice the tomatoes in half. Slice the red onion into half moons. Add the tomatoes, red onion, and capers to the pot with the pasta. Chop the romaine into bite sized pieces and add it to a large bowl. Add the olives to the lettuce. Sprinkle with a pinch of salt and mix with your hands so the olive brine coats the lettuce. Add the pasta and veggies to the romaine and toss to fully integrate. Serve immediately.
VEGAN LENTIL POTATO SALAD
Packed with plant based protein, and fit for any summer BBQ... its quick to make. Add mayonnaise or leave it out- it's up to you.
PREP
Boil 4 medium potatoes in salty boiling water until tender. Grab yourself a salad bowl, and add half a dices onion and a whole bell pepper sliced into small chunks. Mix in one cup of cooked lentils. Throw in a handful of chopped parsley. Now add in your dressing... 1 tbsp of vinegar, 1 tbsp of olive oil, 2 tbsp of mustard, 1 tsp of maple syrup, salt and pepper to taste. Stir it all up.
Assemble the salad with the cooked potatoes and demolish!
VEGAN GYROS WITH MUSHROOM AND TZATZIKI
Who doesn't love a bit of Greek food. Full of flavour, plant based AND high in protein... this wrap is sure to be a crowd pleaser.
PREP
Slice up your mushrooms and onions into thin slices and combine in a saucepan with Worcestershire Sauce (a vegan one!), sugar and some shawarma spice. Simmer until the mushrooms are tender to preference, adding a small amount of water if needed.
Vegan Tzatziki uses firm tofu as the base. Process in a blender, adding garlic, salt, pepper, lemon, vinegar and dill. Once smooth, add a load of finely chopped cucumber to give it it's signature flavour.
Assemble with warmed up pitta bread, a generous helping of Tzatziki and a pile of your mushroom mixture. Fold up and dig in!
TUNA PASTA BAKE
Tuna is an excellent source of B12, which is crucial for brain function. This easy meal is high in protein and sure to satisfy your cheese cravings!
PREP
Grab your favourite pasta shape... fusilli or penne and pop it on to cook in highly salted boiling water. Meanwhile, chop a red onion, bell pepper and mushrooms into small pieces. Add your cooked pasta to an oven dish and add your chopped up veggies, your tuna and a tin of chopped tomatoes. Season with salt pepper, and some chopped up basil. Top with as much cheddar cheese as you like and oven bake for 30 minutes! Enjoy.
VEGAN POKE BOWL
This versatile dish can be complimented by almost any salad, veggie or grain. Don't fancy avocado, or want to up your protein? Why not add some tofu.
PREP
Take some cooked rice (we used boil in the bag) and add in your preferred salad... we used lettuce, cucumber, red onion, peppers and avocado. Top with your favourite spicy vegan mayonnaise.
TURKEY ROLL UPS
These are GREAT for on the go. Simple, filling and super tasty.
PREP
Grab a slice if turkey and lay it flat. Add some lettuce, chopped red onion and don't forget the cheese. Top with some dijon mustard and mayo, roll up and enjoy!
PROTEIN PANCAKES
You know breakfast is the most important meal of the day. Kickstart your week with a big pile of protein pancakes, without the guilt!
PREP
Take your favourite protein powder flavour (vegan for a plant based diet), and add this and one and a half cup of oats to a blender. Add in a banana and 400ml of almond milk. Blend it until it's a thick mixture. Heat a frying pan with oil and pour a circle of mixture into the center. Ensure the perfect pancake flip and cook until lightly browned. Serve with a generous drizzle of honey and a handful of blueberries. Dig in.
SHREDDED FAJITA CHICKEN
Quick to prepare and a great post workout snack, it's packed with protein for muscle building and bone-strengthening minerals such as calcium to aid recovery.
PREP
Season a chicken breast with fajita seasoning.
We recommend steaming the chicken for extra juiciness. Once steamed, shred.
Mix brown, red and black rice in a bowl with some sweetcorn and flageolet beans.
Add cucumber for some crunch, diced tomatoes and sliced avocado. Pop the chicken on top and finish with sour cream, tomato salsa and a squeeze of lime.
TERIYAKI SALMON WITH CAULI RICE
This tasty teriyaki dish is packed with healthy goodness. The fresh salmon is rich in protein and omega 3, great for reducing inflammation and promoting muscle and joining recovery. Paired with Cauliflower rice, a lower carbohydrate alternative to whole grain rice, packed with vitamin C and a great way to support weight loss.
PREP
Add a pinch of ginger, turmeric, coriander, garlic, coconut and chilli to a bowl.
Grate cauliflower and bring to the boil until soft. Mix in with the spices, and top with broccoli and asparagus. Steam a fillet of salmon and glaze with a shop bought teriyaki sauce (watch the salt!) Finish with sesame seeds and a squeeze of fresh lime.
BEETROOT FALAFEL WITH COUS COUS
Roasted beetroot pieces are high in nitrates which help improve circulation and aid muscle recovery. Chickpeas provide iron-rich slow-release carbohydrate for that much-needed boost to smash a workout, and keep you feeling full for longer.
PREP
Add a portion of couscous to a bowl and mix with a handful of dried apricot, sultanas and pomegranate seeds. Throw in a pinch of turmeric, coriander, cinnamon, cumin and ginger and give it a good old mix. Add toasted almonds, cucumber chunks and half a can of chickpeas. Top with beetroot, red peppers and falafels. Squeeze fresh lime on top and a little natural yogurt.
VEGAN ITALIAN MEATBALLS
20 minutes to prepare this delicious nutritious Italian delight!
PREP
Take a can of black beans and some oats, add chopped onion, salt and minced garlic to the mix. Use a blender or food processor to blend all ingredients together until you have a paste type consistency.
Take the paste and form it into individual meatballs. Place the meatballs in the oven on baking paper. Cook for ten minutes at a heat of 180 degrees C, turn meatballs over and cook for a further ten mins.
Serve with spaghetti and tomato sauce!
LENTIL ONE POT
Warm, hearty and delicious and done for you in 30 minutes!
PREP
Soften onions and carrots in a large heavy pot. Add in garlic and tomato paste until mixture is evenly coated,
Stir in cannellini beans, lentils, sun dried tomatoes and add salt and pepper to taste. Bring to the boil and simmer until lentils are tender. 30 mins should do the trick.
VEGAN PASTA BAKE
For the sauce, place 100g cashew nuts in saucepan and bring to the boil. Add in 1 chopped carrot, 1 chopped onion, 1 diced potato and one celery stick. Leave to simmer for until veg is tender.
Drain, add to blender and blend until smooth.
Cook macaroni until soft, then add sauce mix to macaroni and top with a sprinkle of vegan cheese!
VEGAN FAJITAS
It´s Mexican night, get your music on and get to work creating this delicious, nutritious delight! Packed full of protein and fibre!
PREP
Heat oil in frying pan. Fry peppers and onions over a medium high heat until tender and turning golden brown. Add the garlic and ½ teaspoon of cumin, paprika and chilli flakes and fry for 1 min more until fragrant. Add half of the lime juice.
Tip tin of black beans into the same frying pan and stir until warmed through and coated in any remaining spices from the pan. Stir in coriander.
Serve on wraps with the peppers, beans, avocado, dairy-free yogurt.
SLOW COOK VEGAN CHILLI
Get your slow cooker set up, head to work and enjoy that feeling of knowing you have something amazing for dinner waiting for you when you arrive home!
PREP
Heat oil in a large frying pan over a medium heat. Add onion, carrot and celery. Cook for 8-10 mins, stirring occasionally until soft, then crush in garlic, tip in sweet potato chunks and cook for 1 min more. Add all the dried spices, oregano and tomato purée, cook for 1 min, then tip into a slow cooker.
Add the red pepper and chopped tomatoes. Give everything a good stir then cook on low for 5 hrs. Stir in the beans and cook for another 30 mins to 1 hr. Season to taste and serve with rice and coriander.
VEGAN MEXICAN CASSEROLE
PREP
Slice the peppers and onions, cook in a pan with the chilli powder and cumin stirring Occasionally. Once the roasted set aside.
Heat the cauliflower in the microwave for 3 minutes. Once heated, mix with 40g vegan cheese cauliflower, sliced jalapeno, pepper mix and cherry tomatoes.
Lightly grease a baking tray with light spray and spread the mix onto the tray Add the remaining cheese and bake in the oven for 30 minutes.
MEXICAN BEAN BURGER
PREP
Drain the kidney beans and mash in a bowl, Add the breadcrumbs, chilli powder, 2tbsp salsa, half of the coriander, egg and mix together.
Once mixed make the mixture into 4 patties and grill on each side for 5 minutes. Mix the other half of the coriander leaves in with the yoghurt and squeeze in the lime juice.
Spread the yoghurt mixture into the burger bun. Slice the avocado and onion and add to the bun. Layer with the burger and remaining yoghurt mix and salsa.
VEGETARIAN LASAGNE
Enjoy this Italian classic, warm, hearty and tasty as hell!
PREP
Chop an onion, pepper and courgette.
Lightly spray a pan and add the vegetables into a pan followed by one tin of chopped tomatoes. Leave to cook for 15 minutes. Cover a layer of the vegetable mix in a baking tray. Follow with a layer of passata. Cover the passata with a layer of lasagne sheet.
Continue this process until the baking dish is full. Spoon the crème fraiche over the top of the mix. Sprinkle the parmesan over the top and cook for 25 minutes until golden.
Serve with a side salad.
CURRIED LENTIL + SWEET POTATO BOWL
Delicious coconut curried lentils with soft sweet potato for a warming and nutritious hug in a bowl.
PREP
Prepare a batch of Coconut Curried Golden Lentils.
Preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper.
Add sweet potatoes, oil, and salt and toss to combine. Bake for 20-25 minutes or until tender and slightly brown on the ends.
In the meantime, prepare cauliflower rice by heating a large skillet over medium heat. Once hot, add oil or water, cauliflower rice, salt, and curry powder. Stir to combine.
Lower heat to low and sauté for 3-5 minutes, covering to allow it to steam and stirring occasionally. Taste and adjust flavor as needed. Set aside.
Next, prepare kale by heating a rimmed skillet or pot over high heat and adding 1/2 inch of water. Bring to a boil. Then place a steamer basket on top. Add kale and cover. Steam for 2-3 minutes or until just wilted and bright green. Remove from pot and set aside.
Lastly, prep any remaining serving items, such as chutney, sliced cabbage, or cilantro (all optional).
Divide sweet potatoes, curried lentils, cauliflower rice, kale, and any additional items between serving bowls and enjoy. Best when fresh. Store leftover ingredients separately in the refrigerator up to 3-4 days.
VEGAN PASTA SALAD
Love the simplicity of a salad? This recipe combines all your essential veg into one big and easy (but no less tasty) dish. This vegan pasta salad is great for lunch or dinner, can be refrigerated for when you're drained and hungry from a busy week.
PREP
Combine cooked pasta, chickpeas (drained and rinsed), cherry tomatoes, broccoli, carrots, red onion, and parsley into one large mixing bowl.
In a small liquid measuring cup, whisk olive oil, red wine vinegar, garlic, oregano, salt and pepper.
Once mixed, pour dressing over pasta salad and stir until evenly distributed.
VEGAN CHICKEN BITES
Listen we all love some chicken nibbles now and again, don't we? But what if you could make your own at home and save the journey of eating out? Even better, what if you could make a similar alternative that was not only healthier but tastier too? Quick and easy to make, these seitan chicken bites are super yummy and perfect to try either you're new to meat alternatives or a seasoned chef, this dish is a perfect one to try!
PREP
Add about an inch of water to a pot with a steamer basket and bring to a light boil.
In a medium bowl, whisk together 1 3/4 cups of wheat gluten, ¼ of flour, 1tsp of vegetable broth powder, ½tsp onion powder, ½tsp garlic powder, and salt. Then, pour the water into this bowl and mix to form a ball of dough.
Lightly grease the steamer basket, and place bite-sized pieces of the seitan dough in a single layer in the steamer basket. Cover and steam the seitan for 10 minutes.
While the dough steams, take a measuring glass and mix together 3 tbsp Thai sweet chili sauce, 3 tbsp hoisin, 2tbsp soy sauce, 2tbsp water, 1tbsp rice vinegar, and ½tbsp sesame oil.
Once the seitan is done steaming, heat 2tbsp of oil in a large skillet or non-stick pan. Use tongs to remove the bites from the steamer basket, and place them into the hot oil in the pan. Be careful as it may splatter. Cook the bites until they are golden brown and crispy.
Remove from the heat, add the sauce and toss to coat. Garnish with green onions and sesame seeds if desired and serve hot.
PIZZA OMELETTE
Fulfil the temptation for cheesy, tomatoy goodness by snazzing up your classic (and slightly boring) omelettes. Just add your favourite toppings and voila!
PREP
Pre-heat grill.
Beat 8 eggs with 1 tsp of oregano as well as some salt and pepper.
Heat 1tbsp olive oil in a large ovenproof frying pan, then tip in the eggs.
Cook over a low-ish heat for around 4 mins, stirring occasionally until the eggs are almost set. Then place under the grill until set and puffed up. Spread over 4tbsp of passata sauce, scatter with 85g vegan cheese and a handful of black olives, and grill again until cheese is melted.
CHICKEN, LEEK AND BROWN RICE STIR FRY
A little 'fake-away' dish when the cravings kick in. This tasty stir fry is a particularly nutritious dish, stacked with a great balance of macros and so easy to prepare. Chefs hats on!
PREP
Heat 1tbsp oil in a frying pan over a high heat and fry 250g chicken breast for 3 mins.
Stir in 100g chorizo and cook for 2 mins more until the chicken is light goldenm and the chorizo has released its fat.
Scoop the chicken and chorizo into a bowl using a slotted spoon, leaving as much oil in the pan as you can. Set aside.
Chop one leek in half lengthways and slice finely. Deseed and chop one red pepper. Tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently until slightly softened. Add 80g kale (remove tough stalks and chop first) and fry for 1 min more until the leaves have just started to wilt.
Drizzle in 1tbsp low fat soy sauce and 1 tbsp red wine vinegar and scatter in two 250g pouches of microwave wholegrain rice. Once mixed together, stir the chicken and chorizo back into the pan and toss everything
together.
Cook for 3 mins until the rice is heated through, then serve.
PIRI PIRI CHICKEN, SWEET POTATOES AND BROCCOLI
A power packed dish for all you spice lovers. This blend of protein and fibre is a super food of the super foods, giving you a wonderful rush of flavour and warmth.
PREP
Pre-heat the oven to 180C/160C fan/gas 4.
Toss the sweet potatoes with a generous drizzle of oil and seasoning, and tip into a very large roasting tin. Push the potatoes to one end of the tin.
At the other end, toss the chicken and onions, in a mixture of peri-peri spice mix, a drizzle of oil and any additional seasoning.
Roast for 40 mins, stirring everything halfway through. After this point, add the broccoli to the tin, drizzle with a little oil and season, then roast for 10-15 mins more.
Remove the chicken, onions and broccoli from the tin and mash the potatoes within the tin to incorporate the chicken juices and spices within the pan.
PROTEIN PANCAKES
Fancy something sweet for breakfast? These protein pancakes make a super easy, super tasty, addition to any morning routine. You'll soon be waking up with a smile.
PREP
Blend 50g of oats into a fine powder, then add 25g of protein powder, ¼ tsp of baking powder, 1 large egg, 100ml of milk and 1 tsp of cinnamon until the texture is pancake batter.
Spray/ pour some cooking oil into a frying pan and heat. Once heated, pour a quarter of the mixture into the pan.
Cook the pancake for 1 minute until brown, then flip over and cook the other side of the pancake.
Once both sides are brown, you can get your grub on.
As an extra step, why not add some blueberries or banana or a drizzle of honey for a bit of extra flavour.
CLASSIC TUNA MELT
The ultimate comfort food, this classic tuna melt may not be the most experimental dish but it is definitely a well established cheesy favourite.
PREP
Mix green onion, parsley, tarragon, lemon juice, lemon zest, Dijon mustard, black pepper, and mayonnaise in a medium sized bowl. Once mixed add the drained tuna, mixing with a fork to break up the flakes.
Lay out four slices of bread. Divide the tuna mixture evenly onto the slices. Top each bread slice with tomato slices and grated cheese. Make sure the outside bread slices have a light coating of butter.
Heat a large griddle on medium heat (or couple cast iron skillets). Place the sandwiches, buttered side down, onto the hot griddle. Cook for about 3 minutes or until nicely browned on one side. Flipping halfway through cooking time.
CAULFLOWER TACOS
Fancy a dish that's plant based, filling, and still packs huge flavour? Try this healthy, delicious recipe.
PREP
Pre-heat oven to 425°F.
In a large bowl, whisk together oil, lime juice and honey. Once this is all mixed, whisk in tomato paste, your favourite spices, and 1/2 tsp of salt.
Break up and add cauliflower, tossing within the bowl to coat in the mixture.
Arrange the coated pieces on a rimmed baking sheet and roast until golden brown and tender. This should take around 18 to 22 minutes.
Spoon cauliflower into tortillas and top with coleslaw. Serve with lime wedges and cilantro.
VEGAN BREAKFAST BURRITO
For the mornings you need a solid nutritious breakfast that you can munch on the go. While these vegan breakfast burritos are fantastic for breakfast, there’s no reason why you couldn’t serve them for a satisfying brunch, lunch or dinner.
PREP
Squeeze a little bit of lime juice onto the diced avocado and sprinkle with a bit of salt to season.
Grab a large burrito-sized tortilla. Add a generous dollop of salsa onto one half of the tortilla, leaving a border on the edges. Spoon some scrambled tofu on top, followed by roasted potatoes, pico de gallo, and avocado.
Griddle the burritos. Heat a frying pan over medium heat. Add a touch of oil or cooking spray (not needed if your pan is nonstick). Add the burrito, seam-side down. Press down on the burrito with a large spatula or with a plate.
Cook for 2 minutes, or until golden brown on the bottom. Carefully flip and cook another 1 to 2 minutes, or until golden brown on the second side
