Recipes for health and fitness

#1
Being a bit of a health and exercise freak, I thought it might be helpful to have a collection of recipes/ ideas for the food that other like minded health nuts use to keep themselves fit, build muscle, fuel bodies and generally well fed.

The idea is not just to put a recipe but to add what routine goal you have in mind when cooking/ preparing it so that new guys/ girls can get ideas to help them. Please add your own routines and recipes. For example:

I am currently trying to build lean muscle and cardio ability. My goals are therefore to have a high energy, high protein input. Todays meals and routine is...

Breakfast: 3 wheatabix with a handful of almonds and sultanas. Cold skimmed milk. Fibre, protein and complex carbs

Mid morning (1hr pre-workout) : protein shake made with water and Palitonse - simple carbs and protein to prepare the body for exercise.

Post workout (sit ups, press ups and chin ups today) Protein shake with milled oats and milled flaxseed. Reapir and re-build kit for muscles.

Lunch and afternoon snack: Homemade wholemeal bread with cooked chicken breast, peanut butter (no added oil stuff) and sweet chilli sauce - tastes like bang bang chicken and is packed full of protein, complex and simple carbs to boost repair and recovery as well as keeping me feeling full.

Evening meal: Tonight I are be mostly eating home made beefburgers, made with extra lean mince, rye flakes, balsamic vinegar, oxo cube and finely chopped onion. Home made jacket wedges (splashed with worcestershire sauce before cooking) plus low salt baked beans. More protein and complex carbs to fuel muscle growth and keep me feeling full (so no snacking on 'crap').

1 hour before bed. Bed time protein drink from My Protein (no I don't work for them :wink: )
 
#2
Breakfast should have complete proteins.

Something including eggs would be a good start.

Not to sound a bit of a traitor, but depending on what your workload is, you don't need so much protein.
Have the breakfast protein, have a carb drink prior to training (if it's a long ish session) and a carb:protein drink mid session and finish it off at the end (say 30g:30g ratio, depending on the sessions aims and if you're trying to lose weight).

Complex carbs and protein make you feel more hungry in a shorter term then protein and fat (hence the eggs keep you feeling fuller for longer compared to a doughnut say).
Also, veggies are a must. I barely see any. Anything leafy and green is always good.

The inclusion of fish oil is also something I would consider (fish oil, not codliver).
 
#3
Hi mate. I have a fairly intense routine so the protein is a must (I've stacked on a stone of muscle in the past 10 weeks). Veg is low today but just because of home life today (hence baked beans for iron etc) but I usually have a shed load of veg every day and whack raw spinnach and water cress into my sandwiches (forgot to add that :oops: ).

I take supplements due to my routine and, as I give blood and find that my iron levels are normally a little low (apparently this is normal in many people who do a lot of cardio/ exercise).

I take fish oil twice a day, ground flax seed, multivitamins and minerals.

You are right bout the eggs but I find that they bind me up a bit (despite all my high fibre diet) - must be my age :oops: 8O :lol: so have those as part of an occasional main meal rather than a breakfast. I also fill up / snack on fruit during the day.

To add to the post, perhaps you can add your routine/ recipes here too mate :)
 
#4
I'll add a personal favourite, ideal for dinner or smaller portion for lunch. It's pretty similar to Teriyaki Chicken and dead easy.

Basically you need:

Chicken
Reduced Salt Soy Sauce
Honey (1 Tablespoon)
Salt and Pepper
Chinese 5 Spice
Spring Onion (optional)

Basically put enough soy sauce in a bowl to submerge the chicken, then add the remainder of the ingredients. Ideally leave overnight to marinade but can be done on the fly too. Serve with brown rice and you have a very nutrituous and tasty meal!
 
#5
StabOfFire said:
I'll add a personal favourite, ideal for dinner or smaller portion for lunch. It's pretty similar to Teriyaki Chicken and dead easy.

Basically you need:

Chicken
Reduced Salt Soy Sauce
Honey (1 Tablespoon)
Salt and Pepper
Chinese 5 Spice
Spring Onion (optional)

Basically put enough soy sauce in a bowl to submerge the chicken, then add the remainder of the ingredients. Ideally leave overnight to marinade but can be done on the fly too. Serve with brown rice and you have a very nutrituous and tasty meal!
Sounds good. Might try that on Saturday when we're having a '24' fest on the telly 8)
 
#6
8 sausages
1 large onion , chopped
2 garlic cloves , crushed
1 tsp hot chilli powder
400g can chopped tomatoes
300g pasta, fusilli type etc

Grill sauages until brown, cut into chunks with scissors.

Put a pan of water onto boil.

Put the sausages into a frying pan/wok add the onions and garlic, cook off until onions soften. Add tomatoes and chilli powder, leave to simmer.

Add the pasta to the boiling water, cook as per instrcutions on packet, when cooked drain and add to sausage mix, tastes really good with fresh crusty bread.

You can add some more chilli powder if desired, you could add sweetcorn and/or mushrooms to veg it out a bit!
 
#7
oldcolt said:
StabOfFire said:
I'll add a personal favourite, ideal for dinner or smaller portion for lunch. It's pretty similar to Teriyaki Chicken and dead easy.

Basically you need:

Chicken
Reduced Salt Soy Sauce
Honey (1 Tablespoon)
Salt and Pepper
Chinese 5 Spice
Spring Onion (optional)

Basically put enough soy sauce in a bowl to submerge the chicken, then add the remainder of the ingredients. Ideally leave overnight to marinade but can be done on the fly too. Serve with brown rice and you have a very nutrituous and tasty meal!
Sounds good. Might try that on Saturday when we're having a '24' fest on the telly 8)
Haha! Brilliant, can you send me you fitness scheme which includes 24? Is it a cardio workout?
 
#8
Barrack Room Lawyer said:
8 sausages
1 large onion , chopped
2 garlic cloves , crushed
1 tsp hot chilli powder
400g can chopped tomatoes
300g pasta, fusilli type etc

Grill sauages until brown, cut into chunks with scissors.

Put a pan of water onto boil.

Put the sausages into a frying pan/wok add the onions and garlic, cook off until onions soften. Add tomatoes and chilli powder, leave to simmer.

Add the pasta to the boiling water, cook as per instrcutions on packet, when cooked drain and add to sausage mix, tastes really good with fresh crusty bread.

You can add some more chilli powder if desired, you could add sweetcorn and/or mushrooms to veg it out a bit!
Sounds tasty, aren't sausages full of saturated fat though?
 
#9
StabOfFire said:
Barrack Room Lawyer said:
8 sausages
1 large onion , chopped
2 garlic cloves , crushed
1 tsp hot chilli powder
400g can chopped tomatoes
300g pasta, fusilli type etc

Grill sauages until brown, cut into chunks with scissors.

Put a pan of water onto boil.

Put the sausages into a frying pan/wok add the onions and garlic, cook off until onions soften. Add tomatoes and chilli powder, leave to simmer.

Add the pasta to the boiling water, cook as per instrcutions on packet, when cooked drain and add to sausage mix, tastes really good with fresh crusty bread.

You can add some more chilli powder if desired, you could add sweetcorn and/or mushrooms to veg it out a bit!
Sounds tasty, aren't sausages full of saturated fat though?
I would imagine so, I grill them to get some of the excess out, you could use chicken instead, I used cut up beef burgers once!
 
#10
StabOfFire said:
oldcolt said:
StabOfFire said:
I'll add a personal favourite, ideal for dinner or smaller portion for lunch. It's pretty similar to Teriyaki Chicken and dead easy.

Basically you need:

Chicken
Reduced Salt Soy Sauce
Honey (1 Tablespoon)
Salt and Pepper
Chinese 5 Spice
Spring Onion (optional)

Basically put enough soy sauce in a bowl to submerge the chicken, then add the remainder of the ingredients. Ideally leave overnight to marinade but can be done on the fly too. Serve with brown rice and you have a very nutrituous and tasty meal!
Sounds good. Might try that on Saturday when we're having a '24' fest on the telly 8)
Haha! Brilliant, can you send me you fitness scheme which includes 24? Is it a cardio workout?
1) quick warm up of trip to fridge and kitchen stocking up on hop / apple based 'health drinks' (ahem)
2) index finger and thumb exercise using remote for telly and HD DVD player
3) Test and stretching exercise for ear drums using volume control
4) Using cushions and sofa as a punch bag, fluff and plump seating area into correct and healthy posture position (feet raised on top of cushion placed on coffee table) to assist circulation and use aforementioned beer...err hop based drinks to chill upper thingh in proper RICE technique.
5) Use the third 'advert break' to do a quick sprint up stairs (short interval session) to flex bladder muscle and exercise forearm muscles by shaking penis violently.
6) Repeat from 1) again until you realise you've done an entire series and its time to get up for work 8) :lol:
 
#11
I think steak mince cooked in tomato and garlic at the start of the week, and kept in the fridge, solves most problems.

A cupboard full of tinned pulses, wholemeal pittas, couscous, pasta, rice, decent pasta and curry sauces, loads of veg.......If the meaty protein is ready to go, then a big scoff is ready in 20 minutes from kettle on, and you avoid the temptation to eat sh*t, although it is admittedly variations on a theme - chilli, curry, spag bog.

Canned fish, eggs and wholemeal bread in the fridge solves most other problems.

If you only eat when you're hungry you don't get bored easily.
 
#12
I did mean to post in here, but got side tracked.

For CV work, you need carbs and what better why to get carbs then frid rice.

Nasi Goreng, of which the following recipe I pinched off a website

Ingredients

1 1/2 cup long grain white rice
3 tbsp corn oil
2 onions, cut in half, sliced
2 small fresh green chilies, seeded, choppe, d
1 pork tenderloin, diced (6oz)
1 skinned chicken breast (6oz)
1 tsp paprika
2 tbsp light soy sauce
4 oz cooked peeled medium shrimp, thawed, if frozen
1 salt to taste
1 egg
1 tsp cold water
1 1/2 tsp butter
1 shrimp crackers


Directions

Cook rice in boiling, salted water 12 minutes. Drain and rinse well,
then drain again. Heat oil in a large skillet. Add onions, garlic and
chilies and fry 2 minutes. Add pork and chicken and fry gently 10
minutes until cooked. Add rice, chili powder, paprika, soy sauce and
shrimp and cook 5-6 minutes or until piping hot, stirring constantly.
Season with salt.

Turn mixture into a warm serving dish and keep warm while preparing
omelette topping. Whisk egg with cold water. Melt butter in a
skillet. Add egg mixture and swirl skillet to give a thin, even
mixture. Cook over gentle heat 2-3 minutes or until egg mixture is
set and lightly golden underneath. Turn omelette out onto a flat
surface. Roll up and cut in slices. Arrange slices of omelette on top
of rice mixture. Serve hot with shrimp crackers.


Servings: 4 servings


There was another korean dish which I quite liked. A soup with rice noodles and mince in it that you crack a raw egg into and the heat from the soup cooks it. But alas I can't remember what it was called or the recipe.
 
#15
Got given a sausage making attachment for the food processor a while back and have been experimenting with it. Great tasting bangers and they're really good for you / can also be turned into burgers if you haven't got a machine/ cant be arrsed :)

2lbs of turkey/ chicken (mince - if you havent got a mincer - no jokes please :wink: )
1/4 lb of fresh breadcrumbs (granary/ wholmeal) or, subsitute for the same weight of Rye flakes
1 leek, finely chopped
1/4 teaspoon of fresh ground pepper
1/4 teaspoon of nutmeg
1/4 teaspoon of cayenne pepper
1/4 teaspoon of ground mace
1 tablespoon of sage
1/2 teaspoon of salt
Mix well together and add a small glug of olive oil to bind it together if its a bit dry. To work well, it should form a 'soft to the touch' ball but not feel sticky.

Form into sausage links or fry as burgers. Either way they taste great and are packed full of goodness
 
#16
oldcolt said:
Sounds great but I'd switch the white rice for wholegrain brown :)
One of the great moments in my life was the day I gave up on wholegrain rice and wholewheat pasta. The pasta in particular did terrible things to my guts, but waiting for the friggin rice was nearly as bad. That and the fact that it was much more expensive - if it has been processed less, wtf?

Even after 24 hours starvation my blood sugar is over 5, which seems a bit high, so I might have to go back to the brown death.
 
#17
oldcolt said:
Hi mate. I have a fairly intense routine so the protein is a must (I've stacked on a stone of muscle in the past 10 weeks). Veg is low today but just because of home life today (hence baked beans for iron etc) but I usually have a shed load of veg every day and whack raw spinnach and water cress into my sandwiches (forgot to add that :oops: ).

I take supplements due to my routine and, as I give blood and find that my iron levels are normally a little low (apparently this is normal in many people who do a lot of cardio/ exercise).

I take fish oil twice a day, ground flax seed, multivitamins and minerals.

You are right bout the eggs but I find that they bind me up a bit (despite all my high fibre diet) - must be my age :oops: 8O :lol: so have those as part of an occasional main meal rather than a breakfast. I also fill up / snack on fruit during the day.

To add to the post, perhaps you can add your routine/ recipes here too mate :)

A stone of pure muscle in 10 weeks?

Id be very interested to see your weights program or for you to tell me what your cycle is (yes I mean steroids)
 
#18
Spenny said:
oldcolt said:
Hi mate. I have a fairly intense routine so the protein is a must (I've stacked on a stone of muscle in the past 10 weeks). Veg is low today but just because of home life today (hence baked beans for iron etc) but I usually have a shed load of veg every day and whack raw spinnach and water cress into my sandwiches (forgot to add that :oops: ).

I take supplements due to my routine and, as I give blood and find that my iron levels are normally a little low (apparently this is normal in many people who do a lot of cardio/ exercise).

I take fish oil twice a day, ground flax seed, multivitamins and minerals.

You are right bout the eggs but I find that they bind me up a bit (despite all my high fibre diet) - must be my age :oops: 8O :lol: so have those as part of an occasional main meal rather than a breakfast. I also fill up / snack on fruit during the day.

To add to the post, perhaps you can add your routine/ recipes here too mate :)

A stone of pure muscle in 10 weeks?

Id be very interested to see your weights program or for you to tell me what your cycle is (yes I mean steroids)
Definately no steroids or anything like that. TBH it shocked me as well, as I've never put on mass like that in my life. I switched from a predominantly free and machine weights based routine (which I'd been doing for over a year (with rotations and variations) to purely body weight exercises - chin ups, press ups, sit ups etc. The only thing I can think of that MAY hve accounted for such a dramatic increase in muscle mass was that I was nursing a knee injury at the same time and so dropped a fairly intense running cardio routine which was burning off around 4 - 5000 calories a week. I also switched Creatine supplements and 'bedtime extreme' from MP at the time.

I have now started spin classes to get my cardio levels back up without f#cking up my knee and, muscle mass is already beginning to drop off a little although, mainly, my body fat is dropping back to where it was a fewmonths back.
 
#19
So more body fat then muscle huh tubby


:)


Depending on what your free weight routine was, pull ups can add quite a bit of mass on their own
 
#20
lol. went from 11.5 stone and 10% body fat to 14 stone and 14% fat which REALLY showed up after being so lean 8O
 

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