Advanced Diploma in Sports & Exercise Nutrition Recipe Book
Protein Banana Pancakes (4 servings) 3 ripe bananas, medium 1 scoop vanilla casein protein powder ½ teaspoon baking powder 50g oats 1 teaspoon of coconut oil The Numbers (1 pancake) Calories 161 kcal Carbohydrate 30g Sugars 11g 3.5g 3g Saturated 1g Protein 8g 1. Blitz oats in a food processer to make a flour 2. Add bananas slowly 3. Add scoop of protein powder and baking powder 4. Heat coconut oil in frying pan 5. Add mixture to make 4 pancakes (if mix is too runny/too solid, either add water or protein powder) 6. Serve with toppings of your choice Fruit Natural yoghurt Cacao nibs Honey Great breakfast option before an early workout Great source of slow absorbing protein
Berry Seedy Porridge (1 serving) 80g oats/porridge 100ml full fat milk 20g goji berries 20g blueberries 30g chia seeds 1. Make oats are per instructions on packet Use 100ml of milk in place of water if specified 2. Add berries and seeds A whole host of healthy options can be used to spice up porridge/oats: o Crushed nuts o Peanut butter o Scoop of flavoured protein powder o Honey o Banana The Numbers (1 serving) Calories 546 kcal Carbohydrate 84g Sugars 12g 17g 17g Saturated 3g Protein 16g Great breakfast option before a competition Great source of plant based iron
Chilli Con Carne (6 servings) 2 Tbsp. olive oil 500 g minced beef 1 onion, finely diced 2 cloves of garlic, crushed 2 bell peppers, chopped 2 Tbsp. cumin 1 Tbsp. cinnamon 1 Tbsp. paprika 1 small red chilli 500 g tomatoes, chopped 400 g kidney beans Juice of 1 lime 1 Tbsp. honey 1. Sauté the onions on medium-high heat for 10 minutes before adding garlic and peppers 2. Add in meat and spices (cumin, cinnamon and paprika). 3. Cook until meat is brown, and then add in chopped tomatoes. 4. Simmer for 20 minutes. 5. Add in juice of lime and kidney beans, and simmer for another 5 minutes. 6. Add in honey. 7. Serve with wholegrain rice Calories 339 kcal Carbohydrate 23g Sugars 12g 9g 13g Saturated 4g Protein 27g Excellent source of protein Extra portions can be frozen Great recovery meal
Fish Pie (4 servings) 2 Teaspoons coconut oil 500 g potatoes 1 onion, finely diced 1 med turnip 3 medium carrots 150 veg stock 200 tub Philadelphia garlic and herbs 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns 150g frozen peas 1. Cook the potatoes and turnip in boiling water until tender (about 20 minutes). 2. Preheat the oven to 190C/gas 5/fan 170C. 3. While the potatoes and turnip cook, put the soft cheese and stock into a large saucepan and heat gently, stirring with a wooden spoon, until blended and smooth. 4. Stir the fish into the sauce with the prawns. Season with some pepper. 5. Tip the mixture into a baking dish. Drain the potatoes and swede, mash them well and season with black pepper. 6. Spoon the mash over the fish to cover it completely. 7. Bake for 25-30 minutes until piping hot, then transfer to a hot grill for a few minutes to brown the top. Calories Carbohydrate Sugars Saturated Protein 567 kcal 45g 11g 7g 16g 8g 41g Excellent source of protein Excellent source of vit A & C Good recovery meal
Teriyaki Salmon (3 servings) 2 tablespoons of honey 1 clove of garlic 1-inch cube of ginger 3 salmon fillets (100g each) 1 lime 5 tablespoons of dark soy sauce 1. Preheat the oven 2. Finely chop a clove of garlic 3. Finely chop about an inch cube of the ginger 4. Squeeze the juice of a lime into a bowl. Grate the zest into the bowl as well. 5. Heat 1 teaspoon of coconut oil in a small saucepan 6. Fry the ginger and garlic for about 3 mins (keep moving them about with a wooden spoon) 7. Add the juice and zest of the lime to the pan with 5 tablespoons of the soy sauce and 2 tablespoons of honey 8. Stir the sauce until it thickens and becomes sticky 9. In a frying pan sear the salmon on each side (this is literally frying it on both sides for 2 mins each side) 10. Place the salmon in an oven dish and spoon the sauce over the top equally between the 3 fillets 11. Bake for 15 mins 12. Serve with veg and quinoa/cauliflower rice Calories Carbohydrate Sugars Saturated Protein 190kcal 12g 10g 0g 8g 5g 20g Healthy omega 3 fatty acids Great source of protein
Chicken Stir Fry (4 servings) 500g chicken fillets ½ lemon 60 mls of chicken stock (made with ¼ stock cube) 1.5 tablespoons reduced-sodium soy sauce 1 teaspoon coconut oil 500g chicken fillets cubed 150gmushrooms, halved or quartered 150g diagonally sliced carrots, (1/4 inch thick) 100g mangetout 100g baby sweetcorn 4 scallions, cut into 1-inch pieces, white and green parts divided 3 cloves chopped garlic 1. Grate 1 teaspoon lemon zest and set aside. 2. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce in a small bowl 3. Heat oil in a large frying pan over medium-high heat. 4. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. 5. Transfer to a plate with tongs. 6. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. 7. Add scallion whites, garlic and the reserved lemon zest. 8. Cook, stirring, until fragrant, 30 seconds. 9. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. 10. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes. Calories 226 kcal Carbohydrate 10g Sugars 3g 2g 3g Saturated 1g Protein 42g Good low carb option Very easy to make Great protein based meal
Chicken, Bean & Quinoa Bake (4 servings) 1 garlic clove, crushed 2 medium carrots 2 tablespoons paprika 400g crushed tomatoes 150ml chicken stock 2x400g tins of butter beans 150g frozen peas 4 chicken fillets 2 teaspoons coconut oil 2 peppers, chopped 1 onion, finely diced 1. Heat oven to 180C/160C fan/gas 4/360F 2. Chop onion, garlic, &, peppers 3. Heat 1 tsp of coconut oil in a large saucepan 4. Ass onion, carrots and peppers, fry for 5 mins 5. Stir in tin of tomatoes, stock & 2 tins of butter beans, season well 6. Bring to boil, put in chicken breasts into sauce 7. Ass the peas 8. Transfer all food in the saucepan into a casserole dish 9. Cover with a tight fitting lid and put into over for 45 mins 10. Boil 120g of quinoa for 12 mins 11. Serve one potion of bake with 1 portion quinoa 12. Freeze any uneaten potions for future Calories 428 kcal Carbohydrate 52g Sugars 12g 20g 2g Saturated 0g Protein 42g Total daily vit C needs Excellent recovery meal Can be made in bulk
Pistachio Crusted Salmon (1 serving) 30g pistachio Nuts ½ teaspoon honey ½ teaspoon extra virgin olive oil 1 salmon darn/fillet (approx. 100g) 100g sweet potato ½ teaspoon of paprika ½ teaspoon coconut oil 80g broccoli Squeeze of lemon juice Salt & pepper to season 1. Heat oven to 180C/160C fan/365/gas 4 2. Peel sweet potato and cut into cubes 3. Drizzle with coconut oil and paprika, put into oven 4. Shell and roughly chop nuts, add to bowl with lemon juice, olive oil & seasoning 5. Mix well 6. Place salmon in aluminium foil in a baking tray, spoon mix over fish 7. Check on sweet potato when you are placing fish in oven 8. Bake fish for 20 mins or until cooked through 9. 5 mins from taking fish out of oven steam broccoli Calories 555 kcal Carbohydrate 36g Sugars 8g 8g 34g Saturated 8g Protein 29g High in healthy fats Quick prep & cooking time Great for a low carbohydrate day Great source of Vitamins C & A
Two Potato Hash with Salsa, Avocado & Eggs (1 serving) 2 eggs, poached 300f white potatoes 235g sweet potato 40g cherry tomatoes ½ medium avocado ½ small red onion ½ tsp. salt & pepper 2 tsp coconut oil 1 lime (juiced) 1 tsp extra virgin olive oil 1 garlic clove, crushed 1. Grate all potatoes 2. Finely chop onions and mix into potato season 3. Heat 1 tsp of coconut oil in a large pan 4. Cook hash mix and press into pan 5. Cook for 3 mins on both sides 6. Poach eggs 7. Mix tomato, red onion, olive oil, garlic and season well 8. Pit and chop avocado 9. Arrange as per picture or as desired Calories 522 kcal Carbohydrate 62g Sugars 10g 22g 26g Saturated 8g Protein 14g High in good carbohydrates Great pre-workout meal Good source of healthy fats High in fibre
Med-Veg Lasagne (6 servings) 1 red pepper 1 medium courgette 100g cherry tomatoes 1 medium eggplant 5 cloves garlic, crushed 2 medium red onions 2x400g tins of chopped tomatoes 2x400g tins of chickpeas 200g spinach, wilted 200g whole-wheat lasagne sheets 2x125g mozzarella balls, sliced thinly 100g fresh parmesan, grated 200ml crème fraiche Salt & pepper to season 1 tablespoon dried oregano 2 tablespoons smoked paprika 1 tablespoon coconut oil Calories Carbohydrate Sugars Saturated Protein 431 kcal 52g 11g 12g 12g 6g 23g 1. Heat oven to 190C/170C fan/375f/gas 5 2. Cope and place all veg (except spinach) into a deep baking tray 3. Add paprika and melted coconut oil, season well 4. Roast for 20 mins 5. Stir in chickpeas, chopped tomatoes and oregano 6. Roast for 10 mins, stir twice 7. Wilt spinach during these 10 mins and then add to baking dish 8. Cook lasagne sheets for 7 mins in boiling water 9. In a lasagne dish (medium sized rectangular oven dish) place 1/2 of the veg mix, then layer of lasagne sheets (carefully) then a layer of sliced mozzarella 10. Then spoon on the second layer of the veg mix, mix the crème fraiche and parmesan and spoon ½ of it over veg mix, then add lasagne sheets and then the rest of the sauce on top 11. Bake for 30 mins Great for a meat free option 58% of Vitamin C requirements 32% of calcium requirements Great pre-event meal
Gobble Burgers (6 servings) 400g turkey mince 8 sun-dried tomatoes 1 sweet red pepper, coarsely chopped 1 onion, coarsely chopped 45g pesto One egg Sea salt freshly ground black pepper The Numbers (1burger) Calories Carbohydrate Sugars 0.5g 13.5g 200 kcal 3g 2g Saturated 4.3g Protein 17g 1. In a large bowl, place the turkey. 2. Combine sun-dried tomatoes, red pepper, and shallot in a food processor and pulse until finely chopped. Add to turkey mixture. 3. Add egg and pesto to turkey and mix all ingredients well with your hands to combine. Season with salt and pepper. 4. Form into approx. 7 patties and refrigerate until ready to grill. 5. Preheat grill to medium. 6. Grill burgers for approximately 5 minutes on each side or until cooked through. 7. Freeze any extra burgers for future use Excellent source of protein Excellent low CHO option
S&S Frittata (3 servings) 1 salmon fillet (approx. 100 g) 7 eggs 3 spring onions, chopped 100 g feta, crumbled 2 handfuls baby spinach 1 Tbsp. extra virgin olive oil 1. Bake the salmon fillet at 180 C for 25 minutes before breaking up into small chunks. 2. Place a small non-stick oven dish or pan containing 1 Tbsp. extra virgin olive oil in the oven for 5 minutes in order to preheat. 3. In the meantime, beat the eggs in a large bowl and then mix in all the other ingredients in a bowl. 4. Next, pour this egg mix into the preheated dish. 5. Bake for 20 minutes and serve. Calories Carbohydrate Sugars Saturated Protein 402 kcal 2g 2g 2g 30g 10g 30g Excellent source of protein Excellent low CHO option High in iron
Brigid s Burger and Chips (4 servings) Burgers 500 g lean beef mince 1 clove garlic, crushed 1 red onion, finely chopped 1 egg Pinch of salt and pepper 1 teaspoon dried basil 1 teaspoon paprika 1 Tbsp. extra virgin olive oil Wedges 3 white potatoes 1 Tbsp. coconut oil 1 Tbsp. extra virgin olive oil Sprinkle of sea salt Sprinkle of cumin Sprinkle of smoked paprika Sprinkle o ground black pepper 1. Beat the egg along with garlic, basil, paprika, salt and pepper. 2. In a large bowl and using your hands, add the chopped onion to the beef mince. 3. Next, add the egg mix, mixing well using your hands and then form into 4 burgers (quarter pounders). 4. Refrigerate for 30 minutes, and pre-heat the oven to 190 C. 5. On a baking tray greased with olive oil, cook for 20 to 30 minutes depending on how well you like your burgers done. 6. Pre-heat the oven to 200 C 7. Chop potatoes into wedges and toss in a large bowl with the olive oil, cumin, paprika, pepper and salt. 8. Spread the slices evenly over a baking tray greased with coconut oil. 9. Bake for 15 minutes, flip them over, and bake for an additional 10 minutes, or until they are golden brown. Calories 513 kcal Carbohydrate 41g Sugars 2g 6g 26g Saturated 13g Protein 30g Great for a healthy snack Very quick & easy to make Great for plant based protein
Carrot & Lentil Spicy Soup (4 servings) 2 teaspoons coconut oil 1 sweet onion, chopped 3 garlic cloves, minced 7 carrots, peeled, chopped 1 teaspoon cumin 1 teaspoon turmeric 2 teaspoon coriander ½ teaspoon paprika ¼ teaspoon cinnamon 300g red lentils 1 tin diced tomatoes 1.5L vegetable stock Calories 216 kcal Carbohydrate 36g Sugars 9g 7g 3g Saturated 2g Protein 11g 1. Heat 2 Tablespoons in a large pot over medium heat. Sauté the onion and garlic until soft. Add the carrots and sauté until carrots are tender about 10-12 minutes. 2. Add the spices and sauté for an additional 2 minutes. 3. Add the vegetable stock, diced tomatoes and lentils and stir to combine. Simmer on low heat for 20 minutes, or until lentils are tender. 4. To create a creamy soup, use a blender and blend soup in portions or use an immersion blender. Great for a healthy snack Very quick & easy to make Great for plant based protein
Muddy Bananas (6 servings) 3 ripe bananas no green on them at all! 60g Cacao powder you can also use coco powder but cacao would be considered healthier ½ teaspoon baking soda 1. Heat oven to 175C/160C fan/350f/gas 4 2. Blitz the bananas until they are pureed 3. Stir in cacao/coco powder and baking soda to banana mix 4. Place suitable size greaseproof paper into small baking dish (press into corners) 5. Pour in mixture and shake dish so mix spreads evenly 6. Bake for 15 mins 7. Let dish cool completely before removing brownies 8. When brownie cake has cooled cut to 6 brownies Calories 120 kcal Carbohydrate 18g Sugars 7g 3.5g 1g Saturated 0g Protein 2.3g Great for a healthy snack Quick prep & cooking time Great for a sugar craving
Peanut Butter! 240g of raw shelled, peeled peanuts If you re working in cups it s 2 cups 2 teaspoons of salt 1 tablespoon of honey This is optional add honey if you prefer a sweeter nut butter 1. Heat oven to 175C/160C fan/350f/gas 4 2. Place some greaseproof paper on a baking tray and spread out the nuts on it 3. Bake nuts for 10 mins to loosen oils 4. Place all nuts into foods processer while still warm 5. Pulse until crumbly 6. Then blitz for at least 3 mins 7. Add salt and honey 8. Blitz for another minute until nuts are creamy butter consistency 9. Place in airtight jar and keep in fridge 10. You can use this recipe for any kind of nut! Calories 95 kcal Carbohydrate 4g Sugars 2g 3.5g 8g Saturated 2g Protein 4g Great for a healthy snack Very quick & easy to make Great for plant based protein
Laura Peanut Butter Protein Bars (10 serving) 110 g porridge 129g peanut butter 85g honey 30g chocolate chips 2 scoops vanilla protein powder 1. Line an 8-inch square pan with a piece of parchment paper 2. Mix the porridge, add the peanut butter & honey together in a large bowl and add to wet mix 3. Stir well to combine. Add the protein and mix again. 4. If the mixture is a bit dry, add a splash of water and mix again. 5. Press into pan and pop into the freezer. 6. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars. Store in the freezer for a week or longer in an air-tight freezer bag or container Calories 183 kcal Carbohydrate 18g Sugars 9g 2g 9g Saturated 1g Protein 8g Great for post-workout snack Very quick & easy to make
Choc-Nutty Bars (10 serving) 40g cashews 35g almonds 30g pumpkin seeds 150g pitted dates 1.5 tablespoons cacao powder 20g chocolate chips 1. Add all dry ingredients into food processer and process. 2. Then add dates one at a time until it comes together into a large ball. 3. If it doesn t then add 1 tablespoon of water at time until it does. 4. Press into pan and pop into the freezer. 5. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars. Store in the freezer for a week or longer in an airtight freezer bag or container Calories 104 kcal Carbohydrate 4g Sugars 2g 3.5g 8g Saturated 2g Protein 4g Great for a healthy snack High in iron
Blueberry Banana Breakfast Bites (4 serving) 75 g porridge oats 1 Tbsp. milled flaxseed 1 Tbsp. ground almonds 1 Tbsp. milled chia seeds 1 tsp. baking powder 1.5 Tbsp. raisins 0.5 tsp. cinnamon Pinch of salt 0.5 Tbsp. coconut oil 2 eggs 2 Tbsp. blueberries 1 bananas, mashed 1. Mix the dry ingredients in a large bowl. 2. In a blender, mix the eggs, coconut oil, bananas, blueberries, honey and vanilla essence until smooth. 3. Add this mix to the dry ingredients bowl and mix well to form a wet dough. 4. Using a spoon, transfer and evenly distribute into muffin cases in a muffin tray. 5. Bake in an oven pre-heated to 190 C for 30 minutes. Calories 224 kcal Carbohydrate 35g Sugars 10g 4g 8g Saturated 2g Protein 7g Great for a healthy snack Very quick & easy to make Great for plant based protein