Mediterranean Grain Bowl
A balanced meal combining whole grains with roasted vegetables, leafy greens and a tahini-lemon dressing. This recipe provides a mix of complex carbohydrates, plant-based protein and monounsaturated fats.
Approximate per serving: 420 kcal · 14 g protein · 52 g carbohydrates · 18 g fat
Ingredients
- 150 g cooked freekeh or brown rice
- 100 g roasted pumpkin (cubed)
- 60 g baby spinach
- 50 g cherry tomatoes, halved
- 30 g crumbled feta
- 1 tbsp tahini + juice of half a lemon
- 1 tsp extra-virgin olive oil
- Pinch of sumac and salt
Method
Roast pumpkin cubes at 200 °C for 25 minutes. Layer grains, spinach and tomatoes in a bowl. Top with pumpkin and feta. Whisk tahini with lemon juice and a splash of water until smooth, drizzle over the bowl. Finish with olive oil and sumac.
Grilled Chicken & Vegetable Power Bowl
A protein-rich bowl using grilled chicken breast, steamed broccoli, sweet potato and edamame. Suited to post-training meals where adequate protein intake is a priority.
Approximate per serving: 510 kcal · 38 g protein · 48 g carbohydrates · 16 g fat
Ingredients
- 150 g chicken breast, grilled and sliced
- 120 g sweet potato, cubed and roasted
- 80 g steamed broccoli
- 60 g shelled edamame
- 1 tbsp soy sauce (reduced salt)
- 1 tsp sesame oil
- Sesame seeds for garnish
Method
Roast sweet potato at 200 °C for 20 minutes. Season chicken breast with a pinch of salt and grill for 6–7 minutes per side until internal temperature reaches 74 °C. Steam broccoli for 4 minutes. Arrange all components in a bowl, drizzle with soy sauce and sesame oil, and sprinkle with sesame seeds.
Berry & Spinach Recovery Smoothie
A nutrient-dense smoothie combining leafy greens with mixed berries and a source of protein. Suitable as a post-exercise recovery option or a quick breakfast supplement.
Approximate per serving: 280 kcal · 18 g protein · 34 g carbohydrates · 8 g fat
Ingredients
- 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
- 1 large handful of baby spinach (approx. 40 g)
- 200 ml unsweetened almond milk or cow's milk
- 1 scoop (25 g) plain whey or plant-based protein powder
- 1 tbsp natural peanut butter
- ½ frozen banana
Method
Add all ingredients to a blender. Blend on high for 60–90 seconds until completely smooth. Adjust thickness by adding more milk or ice. Serve immediately for best nutrient retention.