Grilled Chicken Recovery Bowl
490 kcal · 36 g protein · 48 g carbs · 14 g fat · 25 min
Ingredients
- 150 g chicken breast, grilled and sliced
- 140 g cooked brown rice
- 80 g steamed broccoli
- 60 g shelled edamame
- 1 tbsp reduced-salt soy sauce + 1 tsp sesame oil
- Sesame seeds, spring onion
Method
Season chicken with salt and a pinch of garlic powder. Grill for 6–7 minutes per side until internal temperature reaches 74 °C. Steam broccoli for 4 minutes. Assemble all components in a bowl, drizzle with soy sauce and sesame oil, garnish with seeds and spring onion.
Roasted Pumpkin & Feta Salad
395 kcal · 14 g protein · 40 g carbs · 20 g fat · 30 min
Ingredients
- 200 g pumpkin, cubed and roasted
- 100 g cooked quinoa
- 40 g baby rocket
- 30 g crumbled feta
- 20 g pepitas (pumpkin seeds)
- 1 tbsp olive oil + 1 tbsp balsamic vinegar
Method
Roast pumpkin at 200 °C for 25 minutes until edges caramelise. Combine quinoa and rocket in a serving bowl. Top with roasted pumpkin, feta and pepitas. Dress with olive oil and balsamic vinegar. Best served warm or at room temperature.
Berry & Walnut Porridge
345 kcal · 11 g protein · 44 g carbs · 14 g fat · 8 min
Ingredients
- 45 g rolled oats
- 200 ml water + 50 ml milk
- 80 g mixed berries (fresh or frozen)
- 15 g walnuts, roughly chopped
- ½ tsp cinnamon
- 1 tsp honey (optional)
Method
Combine oats, water and milk in a saucepan. Cook over medium heat for 4–5 minutes, stirring occasionally, until creamy. Transfer to a bowl, top with berries, walnuts and cinnamon. Drizzle with honey if desired. Frozen berries can be heated briefly in the microwave or added directly for a cooler contrast.