f you are looking for perfect solutions for preparing all-day meals to achieve your personal fitness goals, whether are getting ripped or gaining muscle, look no further!
Commitment is crucial in preparing fitness meals to reach the desired goals, just like the stick with a certain workout routine. These following recipes enable you to get rid of the same-daily-old chicken breast but replace with the incredibly-tasted and diversified menu to speed up your fitness pace even more. If you are new to Ketogenic or shortly Keto diet, this is for you.
Muffin with egg and vegetable
This would make a fantastic option to start a new hard-working day. Needless to say, this carries high-protein content, along with quality carbs from veggie that are easy-absorbed. You can always enjoy with fruit or a cup of coffee to make it more interesting. Using standard muffin tin enables you to grab-and-go with different tasty flavor every time. This recipe provides 55 kcal, 1g of carbs, 4g of protein and 4g of fat.
Tips: Add the small amount of each ingredient to each muffin.
Oats, banana, and choco-chip combo
Another choice for your breakfast! This delicious smoothie provides doses of high-quality protein, carbohydrates, and fiber. You can always interchange with other ingredients such as blueberries for banana, or butter for the chocolate chip to diversify your taste. This recipe provides 183 kcal, 31g of carbs, 8g of protein and 3g of fat.
Tips: Adding chia seed as well as nonfat Greek yogurt to support fat/weight loss and improve carbs supply.
Mixed spinach and salad
By utilizing Mason jar, you can separate salad from the sauce itself to preserve the crispness that is ready to serve anytime. Once again, feel free to interchange the suggested ingredient with varied choices to make your meal interesting every time. In terms of the sauce, you can replace the original with cheddar cheese, corn, and black beans. If you have sweet tooth, strawberries or grapes are great substitutes. Also, some people prefer red peppers to carrots. At the end of the day, it is important to keep these pieces of stuff cool before putting in the jar. This recipe provides 296 kcal, 16g of carbs, 19g of protein and 17g of fat.
Fajita Bowl meals
This meal prep is convenient to maximize the ingredients that you have on hand. You can mix-and-match chicken for ground beef, quinoa for rice or add some more veggies such as potato or beans.
The great thing about this prep is that you can combine it with while preparing other recipes in this list. For instance, you can throw rice into egg from the muffin recipe, add some veggies then mix and you are good to go. The conveniently packaged rice that you can easily find in local mart could be the substitute for the conventional cooked rice that makes the prep more comfortable.
This recipe provides a lot of energy with 668 kcal, 52g of carbs, 29g of protein and 38g of fat. Definitely, this is a must for your menu if you are looking for a heavy-hitter for your mass-gain goals.
Beef, sweet potato mixed with roasted veggies
This recipe not only provides considerable doses of protein and vitamins but also very easy to cook. To make a little extra for this dish enable you to use as an additional protein source for other main meals.
In order to leverage the quality of carbohydrates in this recipe, you are suggested to add as varied types of veggie as possible, especially the ones enriched with fast-absorbed carbs such as potato, red onion, cumin or paprika. Using olive oil to cook is also important for your blood pressure as well as for your body to absorb nutrients more comfortably.
This recipe provides 824 kcal, 90g of carbs, 38g of protein and 35g of fat. Another must for the weight-lifting work-out program. The meal equips you with massive energy and adequate protein to recover.
The combo of poppy seed chicken, asparagus, and wild rice
Obviously, chicken is the most common and undeniably important for any list of fitness recipes. This dish can provide large protein proportion, yet support energy with slow-absorbed carbohydrates that are a must for heavy lifting. The ingredients are easy-to-find and the cook could not be more comfortable as it takes around 15 minutes to prep.
The key here is to make the prep simpler by grabbing one of the packaged asparagus as well as pre-cooked rice from the convenience store or supermarket. Heat them up by microwave and mix it together then you are good to go. This recipe provides 181 kcal, 21g of carbs, 3g of protein and 9g of fat.
Nikki Metzger’s “Energy balls”
Designed by Nike Master Trainer – Nikki Metzger, the owner of Scottsdalebodi training facilities, this recipe requires paleo proprotein that could be found easily; raw oats, cacao chocolate chips, flaxseed, peanut butter and honey. The time to prep is 10 minutes that give you 10 servings (balls) to get you through the working day. You have to wrap it up in a plastic bag and put in the freezer after prep to get it hardened. Next, transfer it to the cool storage to keep it ready whenever you need to boost your energy and protein level.
This recipe provides 1051 kcal, 101g of carbs, 28g of protein and 59g of fat. The all-rounded grab-and-go source of massive energy and protein.