fitfam nutrition
Here at FitFam Studios we know how important nutrition is in leading a healthy lifestyle, and to generally feeling great in yourself. Our customized nutrition plans will assist clients in reaching their health and fitness goals, and leave clients feeling more engergised, positive, healthier and happier.
We’ve put together some of our favourite recipes for you below, all packed full of nutrients, and perfect for those leading an active lifestyle. We’ve included; post-workout meals, meals for new mums and specifically breast-feeding mums, vegetarian dishes, and vegan meal ideas.
Customised Nutrition Plans
Our customised nutrition plans include a body composition test to look at your current body fat percent, lean muscle tissue, and BMR (the number of calories your body is using per day to carry out all the physiological processes it needs to keep your body functioning properly). Using these results we prepare a nutrition plan, which will include your daily macro breakdown, meal ideas and alternatives, and any recommended supplements that will help to support your lifestyle, and any imbalances. To find out more, please use the link below to contact us, and we will get in touch.
CHICKEN SOUVLAKI
A PERFECT HEALTHY MEAL, WITH RICE OR COUS COUS FOR POST WORK OUT OR WITH SALAD FOR NON-WORKOUT DAYS
This meal is perfect post-workout (the rice option) as it is high in protein (to help to repair the muscles), with complex carbs (to replenish the glucose stores in the muscles) and good fats.
The salad version is great option for a lighter meal, or on non-training days.
Serves: 2, Prep time: 30 mins (plus 2 hours + marinating), Cooking time: approx. 20 mins
INGREDIENTS
3-4 chicken breasts, fat removed (allow 1-2 chicken breasts per person) cut into approx. 2/2.5cm cubes
1 Onion
1 Bell Pepper (1/2 per person) – cut into large slices
SOUVLAKI MARINADE
1 tbsp dried oregano
1 tsp dried rosemary
1 tbsp Chicken seasoning
salt and black pepper to season
2-3 tbsp Greek extra virgin olive oil
Juice of 1 lemon
1 bay leave
Sides;
Greek Salad
Hummus
Tzatziki
Cous Cous or Wholegrain Rice
METHOD
Prepare the marinade. Ingredients can either be hand mixed together or bended in a small processor. In the bowl add together the marinade ingredients; lemon juice, oregano, olive oil, rosemary, chicken seasoning, salt & pepper, and mix or blend until all of the ingredients are well combined (don’t add the dried bay leaves yet).
Place chicken in a large bowl and add bay leaves. Top with marinade (save a small bit of marinade for brushing onto the chicken throughout cooking). Toss to combine, making sure chicken is well-coated with marinade. cover tightly and refrigerate for 2 hours or overnight. If you don’t have time you can leave the marinade on for only 30 minutes beforehand, or likewise just a few minutes before cooking.
Soak 3-4 wooden skewers in water for 15-20 minutes or so before cooking (to prevent skewers catching on fire). Prepare the sides; Greek salad, cous cous or rice, and Hummus / Tzatziki dips.
Once chicken is marinated, thread onto the skewers, alternating with the pepper and onion pieces.
Prepare BBQ, with a griddle over the top to rest the skewers on, or outdoor grill. Brush a little olive oil over the grates and place the chicken skewers on top. Turn skewers occasionally, approx. every 5 mins, and brush over remaining marinade.
Once browned, and completely cooked through, transfer the chicken to serving platter and let rest for 3 minutes.
Arrange the salad, rice, and dips, and serve with the skewers. You can serve with the chicken on or off of the skewers, whichever you prefer (I like mine served on the skewer).
SALMON AND QUINOA BURGER
Perfect meal for new mums, and mums who are breast-feeding
These Salmon and Quinoa Burgers (with salad) are a healthy, balanced and nutritious meal. Full of good fats, Vitamin-D (salmon) and complex carbs; that will provide new mums with important dietary fibre and will improve energy levels. This meal is also a great source of protein which is an important nutrient for new mums, especially breast-feeding mums. The salad is packed with plenty of vitamins that will help your body to function optimally.
It is important for breast-feeding mums to eat a healthy balanced and nutritious diet, keep well hydrated, and get enough sleep (easier said than done). With lack of sleep it is important to eat well, to be able to keep up your energy, as well as your breast milk supply.
I found this recipe a while back on Skinnytaste.com and cooked it for the whole family, including my children. They absolutely loved it, which is great as I usually struggle to get them to eat fish. I've since tweaked the recipe here and there, but here is the original for you to try (and then you can experiment with the flavours, to taste).
5 Servings. Prep Time; 10 mins, Cooking Time: 20 mins
INGREDIENTS
· 16 oz wild salmon fillet (skin removed)
· 1 tsp olive oil
· 1/3 cup diced shallots
· 1 cup kale (chopped)
· Kosher salt and freshly ground black pepper (to taste)
· 3/4 cup cooked quinoa
· 2 tbsp Dijon mustard
· 1/2 tsp Old Bay
· 1 large egg (beaten)
For the salad:
· 2 1/2 tbsp olive oil
· 2 1/2 tbsp champagne vinegar
· 2 tbsp minced shallots
· 1 1/ 4 tsp Dijon mustard
· salt and pepper (to taste)
· 10 loose cups baby arugula
· 1 large pink grapefruit (peeled and diced)
METHOD
1. In a small bowl, whisk the olive oil, vinegar, shallots, Dijon, salt and pepper.
2. Cut about a 4 oz piece off or the salmon and place in a food processor or chopper to finely chop. This will help hold the burgers together.
3. With a knife finely chop the remaining salmon, transfer to a large work bowl.
4. Heat a large non-stick skillet over medium heat, add the oil and sauté shallots and kale. Season with salt and pepper and cook over medium heat until wilted and tender, about 4 to 5 minutes.
5. Transfer to the bowl with salmon along with quinoa, Dijon, Old Bay and egg. Mix to combine, then form into 5 patties, about 1/2 cup each.
6. Lightly heat a non-stick grill pan or skillet over medium heat, when hot spray with oil and add the salmon patties. Cook the 4 to 5 minutes, then gently turn and cook an additional 4 to 5 minutes, or until cooked through.
7. Toss the dressing with the arugula and grapefruit; divide on four plates.
8. Top each salad with a salmon burger.
Serving: 1burger with salad, Calories: 277kcal, Carbohydrates: 17g, Protein: 23g, Fat: 13g, Cholesterol: 105mg, Sodium: 338mg, Fiber: 2g, Sugar: 5g
TURKEY CHILLI CONCARNE
A PERFECT HEALTHY MEAL, WITH RICE FOR POST WORK OUT OR WITH SALAD FOR NON-WORKOUT DAYS
This meal is perfect post-workout (the rice option) as it is high in protein (to help to repair the muscles), with complex carbs (to replenish the glucose stores in the muscles) and good fats.
The salad version is great option for a lighter meal, or on non-training days.
Serves: 2, Prep time: 10 mins, Cooking time: 40 mins
Recipe Ingredients
§ 300g Minced Turkey
§ ½ Onion, finely chopped
§ 1 Garlic Clove, finely chopped
§ ½ tsp Chilli Powder
§ ½ tsp Cumin
§ ½ tbsp Oregano
§ ½ - 1 Tin Chopped Tomatoes
§ 1.5 tbsp Tomato Puree
§ ½ Tin Kidney Beans
§ ½ Beef Stock Cube
§ Olive Oil (to fry)
§ Salt & Pepper
§ Rice & Avocado (to serve) or Salad & Hummus
DIRECTIONS
1. Heat a little oil in a pan and fry the onion and garlic for 5 minutes.
2. Add the Chilli Powder, Cumin, and Turkey Mince to the pan - cook until the Turkey is completely white.
3. Add the Chopped Tomatoes, Oregano, Tomato Puree, Salt & Pepper (to season) and Crumbled Stock Cube to the pan. Add some water to just cover the mixture, then cover with a lid and simmer for approx. 20 mins.
4. After 20 minutes, drain and rinse the Kidney Beans and add to the pan. Stir in and allow to simmer for approx. 10 minutes (without the lid).
5. Turn heat off and allow to rest for approx. 10 mins before serving.
6. Serve with rice, or salad and hummus
TERIYAKI CHICKEN WITH ASIAN GREENS & RICE
A BALANCED AND DELICIOUS MEAL, HIGH IN PROTEIN, AND COMPLEX CARBS, AND FULL OF IMPORTANT NUTRIENTS
This meal is perfect to eat around your training, or likewise on non-training days (on non-training days you can reduce the carb option, depending on which macros you are working to).
Serves: 3-4, Prep time: 10 mins, Cooking time: approx 40 mins
INGREDIENTS
4 skinless, boneless chicken breasts, cut into cubes
1 cup of soy sauce (low sodium)
½ cup of water
4 tablespoons honey
2 teaspoons crushed / minced garlic
½ teaspoon sesame seeds
¼ teaspoon crushed red pepper flakes
Chinese greens, runner beans, broccoli, mini corn-cobs
Brown rice
METHOD
1. Lightly fry chicken breasts over a medium heat, brown, and cook through until pink has disappeared.
2. Meanwhile, in a saucepan over a high heat, combine the soy sauce, water, rice vinegar, honey, crushed red pepper flakes, and garlic and stir to combine. Bring to a boil.
3. Remove from heat, stir in the sesame seeds, and pour half of the sauce over the chicken in the pan over a low heat. Reserve the remaining sauce for later. Stir sauce into the chicken.
4. Cover the pan with a lid and simmer for 15 mins.
5. Drain any excess liquid from the baking dish and pour remaining sauce over chicken. Serve with asian greens, runner beans, broccoli, mini corn cob, and brown rice (rice portion size = approx one fist).
VEGAN CHILLI
This super quick and easy veggie chilli is packed full of nutrients and flavour, and is a perfect lu
This recipe from bbcgoodfood.com provides the basics for a hearty vegetarian chilli. Use this basic recipe and free to add to it and experiment with different ingredients. Quick and easy, it is perfect for those evenings when you don't have much time, or if you've had a busy day and don't want to spend hours prepping and cooking.
Serves two. Prep; 2 mins, Cook; 30mins
Ingredients
· 400g pack oven-roasted vegetables
· 1 can kidney beans in chilli sauce
· 1 can chopped tomatoes
· 1 ready-to-eat mixed grain pouch
1. Heat oven to 200C/180C fan/ gas 6. Cook the vegetables in a casserole dish for 15 mins.
2. Tip in the beans and tomatoes, season, and cook for another 10-15 mins until piping hot.
3. Heat the pouch in the microwave on High for 1 min and serve with the chilli.
For those non-vegetarians; you can add chicken breast or turkey mince to this for a tasty meat-option.
