Eating well is a fundamental part of taking control of your health and fitness, but busy schedules can make this challenging. With a little planning and some straightforward recipes, you can prepare protein-packed meals that keep you fueled and fit. This weekend, take a step towards better nutrition with these three simple recipes designed to complement your active lifestyle and fitness goals.
Beef Stir-Fry with Vegetables
This beef stir-fry is quick to make and packed with protein and nutrients, perfect for a post-workout meal.
Ingredients:
- 500g lean beef strips
- 1 bell pepper, sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon sesame seeds (optional)
Instructions:
- Heat the olive oil in a large pan over medium-high heat.
- Add the garlic and beef strips, cooking until the beef is nearly cooked through.
- Add the bell pepper, carrot, and broccoli, cooking for another 5-7 minutes until vegetables are tender yet crisp.
- Stir in the soy sauce and cook for an additional minute.
- Garnish with sesame seeds before serving.
Estimated Macros:
- Calories: 400
- Protein: 35g
- Carbs: 18g
- Fat: 20g
Zesty Lemon Garlic Salmon
Salmon is an excellent source of omega-3 fatty acids and protein. This dish adds a fresh, tangy twist with lemon and garlic.
Ingredients:
- 2 salmon fillets (150g each)
- 1 lemon, juiced and zested
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
- Fresh dill for garnish
Instructions:
- Preheat your oven to 375°F (190°C).
- In a bowl, mix lemon juice, lemon zest, olive oil, and garlic.
- Place salmon fillets on a baking sheet lined with parchment paper.
- Pour the lemon garlic mixture over the salmon. Season with salt and pepper.
- Bake for 12-15 minutes or until salmon flakes easily with a fork.
- Garnish with fresh dill before serving.
Estimated Macros:
- Calories: 300
- Protein: 23g
- Carbs: 2g
- Fat: 22g
Hearty Vegan Black Bean Quinoa Salad
A vegan option that is not only filling but also rich in plant-based protein and fiber, making it an ideal choice for maintaining energy levels and supporting muscle recovery.
Ingredients:
- 1 cup quinoa, cooked
- 1 can black beans, drained and rinsed
- 1 avocado, diced
- 1 tomato, diced
- 1/2 red onion, finely chopped
- 1 lime, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro, chopped for garnish
Instructions:
- In a large bowl, combine the cooked quinoa, black beans, avocado, tomato, and red onion.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Garnish with fresh cilantro before serving.
Estimated Macros:
- Calories: 350
- Protein: 15g
- Carbs: 45g
- Fat: 15g
Maintaining a balanced diet is crucial for achieving your fitness goals. If you’re looking for guidance on how to incorporate these meals into a holistic approach to health and wellness, or if you need help structuring a fitness plan that fits into your busy life, we’re here to help. Book a “Free No-Sweat Intro” by clicking here to learn more about how our coaching can make a difference in your journey towards a healthier, more independent you.
