I’ve been making my own gym meals for a year now, and I’m getting more and more fond of this diet pattern, and I like to study and try various recipes to make my gym meals varied and delicious!
1.Breakfast Series
- Fruit Baked Oats
This is very quick, throw in the oats and milk and fruit and oven for 15 minutes at 180 degrees and you’re ready to eat!
I usually also sprinkle some chia seeds, flax seeds, PB2, etc. Apples / bananas and cinnamon powder go well together. If you like salty mouth, you can replace the fruit with vegetables and eggs, add some soy sauce black pepper or something, as delicious!
- Turkey Breast Whole Wheat Sandwich
This is also easy to do, two slices of whole wheat toast, a few slices of turkey breast, a white boiled egg, a few slices of lettuce, a few slices of tomato. All stacked up heavy weight for a few minutes and you’re done! You can take it away or just eat it!
- Avocado Eggs on Omelet
I can’t get enough of this one! Of course, I didn’t put all the avocados on the picture to make it look good hahaha! Avocado and Salsa sauce with omelet, Mexican style ~ as a fan of omelet brain, can derive a variety of topping with omelet to eat!
- Baked Eggs with Spinach and Cheese
It’s also a breakfast I always make, it’s quick and healthy! Vegetables can be replaced with other things, zucchini or whatever.
- North African eggs
Also super tasty! The cumin is the finishing touch!
- Asparagus and shrimp omelet
- Baked/steamed sweet potatoes
This is easy and grounding, right? Sweet potatoes are low GI coarse grains and have a high water content, making them ideal as a staple food. It comes with a sweet taste and is the best in winter. For breakfast, you can have a sweet potato with a glass of milk, an egg and the right amount of vegetables. In the picture below, I mashed the sweet potatoes and sprinkled some chopped nuts on top and baked them for a nice crispy taste.
- Red dates and silver fungus porridge
This is suitable for girls. It is the best way to get the most out of your life. Especially during the aunt drink a bowl of this particularly comfortable. The actual fact is that you will be able to get a lot more than just a few of the most popular and popular items. The actual fat loss period to control sugar, so it is advisable not to add sugar, red dates is sweet. I also added half an apple in it. The actual like sweet plus a little honey it. I used a simmering cup to do it, overnight simmering morning open the lid can eat on.
- Smoothie
I got a mini cooking machine some time ago, so I make a smoothie every morning! Note that a healthy smoothie does not add extra sugar, to sweeten the taste can add protein powder. Use 1-2 fruits plus a vegetable, and water/milk/soy milk/yogurt/tender tofu for the liquid.
- Spinach smoothie
- Blueberry smoothie
- Banana cocoa smoothie
2.Lunch series
I do all three meals a day, so lunch is also bring your own lunchbox! Because of the study and fitness will be very busy, so will be prepared in advance. Generally is the weekend afternoon meal prep, a good amount of a few days at once. Especially meat. Fitness need to add more
- Beef stew with tomatoes
This I use the rice cooker to do, there is really no difficulty, the kitchen Sunny Goddess of the recipe. The stew can be eaten for two or three days in one pot.
- Beef stew with curry potatoes
Is not think this is not suitable for weight loss and fitness ha? In fact, the focus is on their own curry, do not buy commercially available packages on the good. Potatoes are also very good carbohydrates, but the GI is relatively not low, can be used as a meal after exercise. The potatoes are the carbohydrate, so you don’t need to eat other carbohydrates. The actual fact is that you’ll be able to get a lot more than just a few of these. If you like curry with rice, it is recommended to make beef curry directly and eat it with brown rice.
- Mixed Cumin Beef
Quick and easy! I usually meat prep a big box, can eat three days. A little bit of the taste of hand-held rice, very down! All rely on cumin and five spices ah ~
- Pan-fried chicken breast
No oil can be fried and tender chicken breast, the secret is to cut some thin with salt and black pepper marinade 20 minutes before frying. Be sure to fry on low heat, cover and turn when lightly browned. Or bake in the oven. Here is the Cobb salad.
- Lemon Rosemary Grilled Chicken Breasts
Grilled Chicken Breast with Spinach and Cheese Stuffing
This is last week’s meal prep, and it was delicious! I had time to write the recipe over the weekend, so I’ll be sure to post it and share it with you. I made five big pieces and brought one piece for my lunchbox every day. This is with curry seasonal vegetables fried black rice.
The teriyaki chicken breasts and pan-fried chicken breasts are the same, but the onion, ginger, garlic, soy sauce and sesame seeds are replaced. This is an everyday meal.
- Teriyaki chicken meatballs
The bento box I found in Japan is adorable! Fish is also low-fat and high-protein goodies, how can we not!
The first choice is salmon! Any grilled are delicious, a few drops of lemon juice, black pepper cumin as you use! Or make a Japanese teriyaki sauce!
- Pan-fried salmon
Baked salmon with lemon and garlic sauce
- Light salmon miso soup
This is a recipe from Jamie Oliver’s recipe for roasted salmon with potatoes, carbohydrates and protein.
This is a recipe from Jamie Oliver, and the boneless lobster is super tender and delicious! -This is a recipe from Jamie Oliver. And since I’m in Smithy, I can’t buy live fish, so I always buy this mackerel and grill it, it’s great too!
The grilled horse mackerel here plus a cheat meal.
The deluxe version of homemade grilled fish! How can it be healthier than the outside… The cheat meal is also very necessary once or twice a week. Or Western-style salad mix, this kind of with rice is more convenient, not easy to lose too much nutrition.
- Thai quinoa fried rice
- Seafood kimchi fried rice
Kimchi hundred mix, rice with brown rice or quinoa, vegetables put more. Note that fried rice are to be less oil.
Chicken breast pasta with avocado sauce
Pasta is also suitable for fat reduction carbohydrates, you can choose whole wheat pasta. Choose ripe avocado pounded into a sauce, add sea salt black pepper lemon juice seasoning for the sauce is my favorite!
Japanese soba noodles with avocado and egg with teriyaki chicken breast
- Soba noodles with seafood, radish and tofu
Soba noodles are low GI carbohydrates and are great as a main meal. The miso soup base with seafood and vegetables is so fresh that your eyebrows fall off!
- Spicy and sour cold soba noodles
Thai Zucchini Noodles
- Zoodles
Zoodles are a popular way to eat low-carb noodles overseas. If you want to eat noodles but are afraid of carb overload, this is the way to go!Zucchini shaved into noodles, a large zucchini can manage a meal, you can shave out a lot, low-carbon, low-calorie not to mention the sense of satisfaction is also greatly.With teriyaki chicken meatballs great, I’m not going to tell you there’s a lot more in the pot that hasn’t been multiplied out.
- Nori wrap rice/rice ball
Last week, I was busy studying for my exams and ate a week’s worth of nori wrap rice… I’ve always eaten rice balls but I rarely eat them… Then one day it dawned on me that it’s also a great workout meal option, if you make it yourself! Just replace the rice with brown or black rice, roll it in lean meat and vegetables, and leave out the high-calorie salad dressing!
