Recipes

Fuel your body with nutritious and delicious recipes!

Nutrition is a cornerstone of any successful gym routine because it fuels your workouts, supports muscle growth, and speeds up recovery. Without the right nutrients your body can't build or repair muscle effectively no matter how hard you train. A balanced gym-focused diet provides the protein needed for muscle repair, the carbs for energy and the healthy fats and micronutrients that keep your hormones and joints in check. Whether your goal is to build muscle, burn fat, or improve endurance proper nutrition maximizes your results and helps you train harder, recover faster, and stay consistent.

Breakfast

1. Oats with Banana, Peanut Butter & Cinnamon

Ingredients:

• 50g rolled oats
• 1 medium banana (120g)
• 1 tbsp peanut butter (16g)
• 1/2 tsp cinnamon
• 200ml milk or water

Steps:

1. Cook oats with milk or water until soft (~3-5 min).
2. Slice banana and stir in.
3. Add peanut butter and cinnamon. Mix well.

Nutrition: Calories: 400 kcal | Protein: 12g | Carbs: 55g | Fat: 12g

2. Greek Yogurt with Berries & Granola

Ingredients:

• 200g Greek yogurt (low-fat)
• 50g mixed berries (fresh or frozen)
• 30g granola (low sugar)

Steps:

1. Put yogurt in a bowl.
2. Top with berries and granola.

Nutrition: Calories: 350 kcal | Protein: 25g | Carbs: 40g | Fat: 5g

3. Boiled Eggs with Whole Wheat Toast & Avocado

Ingredients:

• 2 large eggs
• 1 slice whole wheat bread
• 50g avocado
• Salt and pepper

Steps:

1. Boil eggs for 9-12 minutes and peel.
2. Toast bread.
3. Mash avocado and spread on toast.
4. Serve eggs on the side, season with salt & pepper.

Nutrition: Calories: 420 kcal | Protein: 20g | Carbs: 30g | Fat: 22g

4. Protein-Packed Smoothie Bowl

Ingredients:

• 1 banana
• 1 tbsp peanut butter (16g)
• 30g oats
• 200ml milk
• Toppings: chia seeds, nuts

Steps:

1. Blend banana, peanut butter, oats, and milk until smooth.
2. Pour into a bowl, add toppings.

Nutrition: Calories: 480 kcal | Protein: 18g | Carbs: 55g | Fat: 15g

5. Cottage Cheese with Apple Slices and Honey

Ingredients:

• 150g low-fat cottage cheese
• 1 medium apple, sliced
• 1 tsp honey

Steps:

1. Place cottage cheese in a bowl.
2. Add apple slices on top.
3. Drizzle honey.

Nutrition: Calories: 300 kcal | Protein: 25g | Carbs: 30g | Fat: 3g

Lunch

1. Grilled Chicken Salad with Olive Oil & Feta

Ingredients:

• 150g chicken breast
• 2 cups mixed greens
• 40g feta cheese
• 1 tbsp olive oil
• 5 cherry tomatoes
• 1/4 cucumber
• Lemon juice (optional)
• Salt and pepper

Steps:

1. Grill chicken until cooked.
2. Toss greens, tomatoes, cucumber, and feta.
3. Drizzle olive oil and lemon juice.
4. Slice chicken on top.

Nutrition: Calories: 450 kcal | Protein: 45g | Carbs: 8g | Fat: 22g

2. Tuna Wrap with Mixed Veg & Greek Yogurt Dressing

Ingredients:

• 1 whole wheat wrap
• 1 can tuna in water (drained)
• 1/2 cup mixed salad veggies (lettuce, tomato, cucumber)
• 2 tbsp Greek yogurt
• Lemon juice
• Salt and pepper

Steps:

1. Mix tuna with yogurt, lemon, salt, pepper.
2. Spread on wrap, add salad veggies.
3. Roll tightly and slice.

Nutrition: Calories: 400 kcal | Protein: 40g | Carbs: 30g | Fat: 8g

3. Lean Chicken Breasts with Brown Rice & Steamed Broccoli

Ingredients:

• 150g chicken breast
• 100g cooked brown rice
• 100g broccoli
• 1 tbsp olive oil
• Salt and pepper

Steps:

1. Grill or bake chicken.
2. Steam broccoli.
3. Serve with brown rice and drizzle olive oil on top.

Nutrition: Calories: 480 kcal | Protein: 50g | Carbs: 40g | Fat: 10g

4. Whole Grain Pasta with Chicken Strips & Spinach

Ingredients:

• 75g whole grain pasta (dry)
• 150g chicken breast strips
• 1 cup spinach
• 1 tbsp olive oil
• Garlic, salt, pepper

Steps:

1. Cook pasta.
2. Sauté chicken and garlic in olive oil.
3. Add spinach until wilted.
4. Mix with pasta.

Nutrition: Calories: 520 kcal | Protein: 45g | Carbs: 55g | Fat: 12g

5. Omelette with Veggies & Low-Fat Cheese

Ingredients:

• 3 eggs
• 1/2 cup diced mixed veggies (peppers, tomatoes, onions)
• 30g low-fat cheese
• Salt and pepper

Steps:

1. Beat eggs, season.
2. Pour into pan, add veggies and cheese.
3. Cook until set and fold.

Nutrition: Calories: 400 kcal | Protein: 30g | Carbs: 8g | Fat: 25g

Dinner

1. Baked Hake with Sweet Potato and Green Beans

Ingredients:

• 150g hake fillet
• 150g sweet potato
• 100g green beans
• 1 tbsp olive oil
• Salt, pepper, paprika

Steps:

1. Preheat oven to 200°C.
2. Season hake and bake for 15-20 mins.
3. Roast sweet potato cubes with olive oil and paprika.
4. Steam green beans.
5. Serve all together.

Nutrition: Calories: 480 kcal | Protein: 45g | Carbs: 40g | Fat: 12g

2. Stir-Fried Beef Strips with Veggies & Quinoa

Ingredients:

• 150g lean beef strips
• 1 cup mixed stir-fry veggies
• 100g cooked quinoa
• 1 tbsp soy sauce
• 1 tsp sesame oil

Steps:

1. Cook quinoa as per instructions.
2. Stir-fry beef and veggies with sesame oil.
3. Add soy sauce and mix.
4. Serve beef and veggies over quinoa.

Nutrition: Calories: 520 kcal | Protein: 50g | Carbs: 40g | Fat: 14g

3. Grilled Salmon with Asparagus & Brown Rice

Ingredients:

• 150g salmon fillet
• 100g asparagus
• 100g cooked brown rice
• 1 tbsp olive oil
• Salt and pepper

Steps:

1. Grill salmon seasoned with salt and pepper.
2. Steam asparagus.
3. Serve with brown rice drizzled with olive oil.

Nutrition: Calories: 550 kcal | Protein: 48g | Carbs: 35g | Fat: 18g

4. Turkey Meatballs with Zucchini Noodles & Tomato Sauce

Ingredients:

• 150g lean turkey mince
• 1 medium zucchini (spiralized)
• 100ml tomato sauce (low sugar)
• 1 tbsp olive oil
• Garlic, salt, pepper

Steps:

1. Form meatballs and bake or pan-fry until cooked.
2. Sauté zucchini noodles in olive oil briefly.
3. Warm tomato sauce and mix with meatballs and zucchini.

Nutrition: Calories: 480 kcal | Protein: 50g | Carbs: 18g | Fat: 15g

5. Veggie Stir-Fry with Tofu and Brown Rice

Ingredients:

• 150g firm tofu
• 1 cup mixed veggies (bell peppers, carrots, broccoli)
• 100g cooked brown rice
• 1 tbsp soy sauce
• 1 tsp sesame oil

Steps:

1. Press tofu and cube it.
2. Stir-fry tofu and veggies with sesame oil.
3. Add soy sauce and mix well.
4. Serve with brown rice.

Nutrition: Calories: 520 kcal | Protein: 35g | Carbs: 45g | Fat: 18g

Snacks

1. Apple with Peanut Butter

Ingredients:

• 1 medium apple
• 1 tbsp peanut butter (16g)

Steps:

1. Slice apple and dip in peanut butter.

Nutrition: Calories: 200 kcal | Protein: 4g | Carbs: 30g | Fat: 8g

2. Hard-Boiled Eggs

Ingredients:

• 2 large eggs

Steps:

1. Boil eggs for 9-12 minutes and peel.

Nutrition: Calories: 140 kcal | Protein: 12g | Carbs: 1g | Fat: 10g

3. Mixed Nuts (Unsalted)

Ingredients:

• 30g mixed nuts (almonds, walnuts, cashews)

Steps:

1. Eat nuts as is.

Nutrition: Calories: 200 kcal | Protein: 6g | Carbs: 8g | Fat: 18g

4. Cottage Cheese with Pineapple

Ingredients:

• 150g low-fat cottage cheese
• 50g pineapple chunks

Steps:

1. Mix pineapple chunks with cottage cheese.

Nutrition: Calories: 180 kcal | Protein: 25g | Carbs: 10g | Fat: 2g

5. Carrot Sticks with Hummus

Ingredients:

• 100g carrot sticks
• 3 tbsp hummus (45g)

Steps:

1. Dip carrot sticks in hummus.

Nutrition: Calories: 150 kcal | Protein: 5g | Carbs: 15g | Fat: 6g

6. Greek Yogurt with a Handful of Almonds

Ingredients:

• 150g Greek yogurt
• 20g almonds

Steps:

1. Mix almonds into yogurt.

Nutrition: Calories: 300 kcal | Protein: 25g | Carbs: 10g | Fat: 18g

Smoothies

1. Banana & Spinach Protein Smoothie

Ingredients:

• 1 medium banana
• 1 handful spinach
• 200ml almond milk
• 1 tbsp peanut butter
• Ice cubes

Steps:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve immediately.

Nutrition: Calories: 300 kcal | Protein: 10g | Carbs: 35g | Fat: 12g

2. Mixed Berry & Greek Yogurt Smoothie

Ingredients:

• 150g mixed berries (frozen or fresh)
• 150g Greek yogurt
• 150ml water or milk
• 1 tsp honey (optional)
• Ice cubes

Steps:

1. Put all ingredients in a blender.
2. Blend until creamy.
3. Enjoy chilled.

Nutrition: Calories: 250 kcal | Protein: 20g | Carbs: 30g | Fat: 3g

3. Mango & Coconut Smoothie

Ingredients:

• 1 cup mango chunks (fresh or frozen)
• 200ml coconut milk
• 1 tbsp chia seeds
• Ice cubes

Steps:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Serve immediately.

Nutrition: Calories: 280 kcal | Protein: 5g | Carbs: 35g | Fat: 12g

Desserts

1. Chia Seed Pudding with Berries

Ingredients:

• 3 tbsp chia seeds
• 250ml almond milk
• 1 tsp vanilla extract
• 100g mixed berries
• 1 tsp honey or maple syrup (optional)

Steps:

1. Mix chia seeds, almond milk, and vanilla in a bowl.
2. Refrigerate overnight or for at least 4 hours.
3. Top with berries and drizzle honey before serving.

Nutrition: Calories: 220 kcal | Protein: 6g | Carbs: 25g | Fat: 9g

2. Baked Apples with Cinnamon

Ingredients:

• 2 medium apples
• 1 tsp cinnamon
• 1 tbsp chopped nuts (optional)
• 1 tsp honey (optional)

Steps:

1. Core apples and sprinkle cinnamon inside and outside.
2. Place in oven at 180°C for 20-25 minutes until soft.
3. Top with nuts and honey before serving.

Nutrition: Calories: 180 kcal | Protein: 1g | Carbs: 45g | Fat: 2g

3. Greek Yogurt with Honey and Walnuts

Ingredients:

• 150g Greek yogurt
• 1 tbsp honey
• 2 tbsp chopped walnuts

Steps:

1. Serve Greek yogurt in a bowl.
2. Drizzle honey on top and sprinkle walnuts.
3. Enjoy immediately.

Nutrition: Calories: 320 kcal | Protein: 25g | Carbs: 20g | Fat: 18g