Staying on track with fitness and nutrition goals can be challenging, especially when you’re juggling work, family, and personal time. Most people understand that preparing healthy, protein-rich meals is crucial for maintaining energy levels and supporting muscle recovery, particularly if you’re engaged in our group training programs. However, the thought of cooking elaborate meals can be daunting. This blog post is designed to simplify your meal planning with three easy, protein-packed recipes that you can whip up this weekend, giving you more time to enjoy your regained independence and less time worrying about what to eat.
Chicken Quinoa Salad with Avocado
This refreshing salad combines the lean protein of chicken with the heartiness of quinoa and the creaminess of avocado, creating a balanced meal that’s perfect for lunch or a light dinner.
Ingredients:
- 2 cups cooked quinoa
- 1 lb cooked chicken breast, diced
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 2 limes
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the quinoa, chicken, avocado, cherry tomatoes, cucumber, and red onion.
- In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine.
- Garnish with chopped cilantro before serving.
Macros (per serving): Calories: 400, Protein: 30g, Carbs: 30g, Fat: 18g
Pan-Seared Salmon with Sweet Potato Mash
This heart-healthy fish recipe features omega-rich salmon and a side of sweet potato mash for a comforting yet nutritious meal.
Ingredients:
- 4 salmon fillets (about 6 oz each)
- 2 large sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh dill for garnish
Instructions:
- Preheat the oven to 400°F (200°C).
- Place sweet potatoes on a baking sheet, drizzle with olive oil, and season with salt. Roast for 20-25 minutes until tender.
- While sweet potatoes are roasting, heat a skillet over medium-high heat. Season salmon with garlic powder, salt, and pepper.
- Sear salmon, skin-side down first, for about 4 minutes per side or until cooked through.
- Mash the roasted sweet potatoes with a fork or potato masher and season with salt to taste.
- Serve the salmon on a bed of sweet potato mash and garnish with fresh dill.
Macros (per serving): Calories: 450, Protein: 34g, Carbs: 35g, Fat: 20g
Chickpea and Spinach Curry
A vegan option that doesn’t skimp on protein, this chickpea and spinach curry is warming, satisfying, and packed with flavors.
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon coconut oil
- 2 teaspoons turmeric
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/2 teaspoon chili powder
- 1 can (14 oz) coconut milk
- 4 cups fresh spinach
- Salt to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat coconut oil over medium heat. Add onion, garlic, and ginger, sautéing until the onion becomes translucent.
- Stir in turmeric, cumin, coriander, and chili powder, cooking for another minute until fragrant.
- Add chickpeas and coconut milk, bringing to a simmer. Let cook for 10 minutes.
- Stir in spinach and cook until wilted. Season with salt.
- Serve hot, garnished with fresh cilantro.
Macros (per serving): Calories: 350, Protein: 12g, Carbs: 40g, Fat: 18g
These recipes not only cater to your nutritional needs but also fit seamlessly into your busy schedule, ensuring you stay fueled and ready for any challenge. If you’re looking to take your fitness and nutrition to the next level, why not book a “Free No-Sweat Intro” session with us? This is your chance to discuss your goals and learn how we can help you achieve them, all without breaking a sweat. Click here to schedule your session today. Let’s make this journey together, starting with simple steps and delicious bites.
