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Meal ideas
Tips & Tricks
Tips & Tricks
Needing inspiration for breakfast, lunch or dinner? Here are some ideas of healthy options for all of the main meals
Tips & Tricks
Tips & Tricks
Tips & Tricks
From hydration to why you would soak almonds. Here you will find some tips, tricks and facts that may be interesting and of use to you
Breakfast Ideas
Porridge
- With fruit to sweeten such as apple, blueberries, banana
- Also, dried fruit/seeds e.g. pumpkin seeds/sunflower seeds
Fruit salad with Greek yogurt
- Be as varied with fruit as possible
- Add dried fruit/nuts/seeds if desired
- Add a sprinkle of cinnamon if desired
- Add a little granola (minimal added sugar) if you have/had a big session
Spinach, poached egg x2, wholemeal bread/toast x1 slice
Omelette
- 3 eggs, (2 yoke, 3 whites)
- With onions, pepers, spinach (avoid ham/cheese)
Pancakes
- 1 banana (riper are better), 1 egg, 25g oats, pinch of cinnamon if desired
- Mix and cook as normal pancakes
- Top with fruit
Avocado on toast
- Mash up a ripe avocado (or half if its a large one) and spread it on a slice of whoelmeal toast
Lunch Ideas
Soup
- Ideally low salt unless you have had a sweaty session
- With 1 slice of wholemeal bread or pitta
Salad
- These can give you so much goodness and be really varied so get creative
Examples
- With prawns/salmon/tuna/chicken/egg
- Leafy greens such as lettuce/spinach
- Colours e.g. peppers, tomatoes, beetroot, carrot, cucumber, sugar snaps
- Optional additions - Olives, pine nuts, avocado, hummus
- Sides e.g. a wholemeal pitta
Wraps
- A great alternative to sandwiches to reduce bread intake or for variety
- Fillings such as tinned salmon, pickle, lettuce, beetroot, cucumber, tomatoes
- As with sandwiches there are so many different types you can make so try to get creative with the fillings to keep it interesting but remember, as much colour as possible and avoid processed or fatty meats
Also see dinner ideas
- Lunch and dinner should follow the same structure. Protein, carbohydrate and colour (nutrients). Depending on your day your lunch may be large or small (for example if training late in the evening your lunch may be bigger than your dinner) so interchange the meal ideas and vary portion sizes where needed.
Dinner Ideas
Also see lunch ideas
- Lunch and dinner should follow the same structure. Protein, carbohydrate and colour (nutrients). Depending on your day your dinner may be large or small (for example if training late in the evening your lunch may be bigger than your dinner) so interchange the meal ideas and vary portion sizes where needed.
Winter warmer salad
- As above but you can also use hot or cold veg such as green beans, roast veg, spinach
- Add some extra especially after or before a hard session with again warm or cold couscous, sweet potato, chickpeas cooked in tinned tomato garlic and onion, other beans/lentils, quinoa
- Add further protein if wanted or needed with fish, meat or eggs
Basic meal structure
- Often helps to think of your protein source first - meat, fish, bean or pulses
- Then think of your vegetables - leafy greens are ideal such as broccoli, curly kale, spinach. Other ideas can include leeks, green beans, peas but remember to keep the variety and range of colour with things like carrots, peppers, tomatoes etc.
- Finally carbohydrate - sweet potato, lentils, beans, buck wheat, couscous, on occasions or in smaller quantities - jacket potato, wholegrain rice/pasta. The higher your energy expenditure in a day, the more carbohydrate your body may need to refuel.
Tips and Tricks
Soaking Nuts
Egg yolk - Yes Or No?
Hunger or Thirst
Did you know that if you soak your almonds overnight in water it helps to both activate and release enzymes and goodness within the nuts.
Hunger or Thirst
Egg yolk - Yes Or No?
Hunger or Thirst
Did you know that hunger can often by thirst in disguise? Your body can struggle to differentiate so if you feel hungry, first have a glass of large water, if still hungry 5 minutes later then make yourself a meal.
Egg yolk - Yes Or No?
Egg yolk - Yes Or No?
Egg yolk - Yes Or No?
Many say you shouldn't eat the egg yolk because it has the majority of the calories and cholesterol. This is true but it also has the majority of the goodness such as iron, folate, vitamins and more. So as always, everything in proportion!