Meal Planning

3 Kitchen Necessities for the Athlete Chef

I’ve two guidelines once I work out and once I cook dinner:

 

  1. Maintain it clear.
  2. Maintain it easy.

 

 

The extra gear concerned, the extra complicated it could actually get. Once I put together meals, I prefer to restrict my recipes to 5-10 elements with minimal prep and cook dinner time. All of us have busy lives, however that doesn’t imply we are able to’t keep a wholesome meal plan that helps our coaching.

 

The next are three important items of apparatus for any kitchen, massive or small. These multifaceted items are additionally sufficiently small to retailer with out taking over an excessive amount of counter house. I’ve included a fast, wholesome recipe with each bit of apparatus.

 

Grill Pan

The grill pan is a lifesaver in residence or townhome residing with restricted house and restricted grilling. Additionally it is nice through the winter months when the climate doesn’t allow outside grilling. Whereas grill pans work greatest on fuel stoves, they can be utilized over electrical burners as effectively.

 

 

Grilled meats and veggies are a fast and simple meal to prep through the week and all the time leaves wholesome leftovers.

 

Elements:

  • 2 boneless, skinless rooster breasts (pounded to 1/4-inch thick) or 1/2lb of your favourite reduce of steak
  • 3 massive bell peppers (reduce into 1-2” items)
  • 1 candy onion (reduce into massive wedges)
  • 5 Tablespoons olive oil or your favourite cooking oil
  • Salt and pepper for seasoning

 

Methodology:

  1. Preheat grill pan over medium warmth. Add 2 Tablespoons olive oil to coat backside of pan.
  2. Season prime aspect of meat with salt and pepper.
  3. As soon as the pan is sizzling, place the meat seasoned-side down and cook dinner for 4-6 minutes (relying on thickness). Flip when prepared.
  4. Whereas the meat is cooking, toss veggies in a bowl with remaining olive oil and season with salt and pepper or your favourite seasoning.
  5. As soon as the meat is cooked by means of (rooster) or cooked to your required temperature (steak), take away from warmth, cowl, and let sit for a couple of minutes earlier than chopping.
  6. Unfold the veggies into one layer on the grill pan. Cook dinner till gentle, turning sometimes.
  7. Take away from the warmth, plate together with your protein, and luxuriate in!

 

Leftover concept: Wrap the meat and veggies in a corn tortilla for quick-and-easy fajitas.

 

The Magic Bullet

This mini blender is a useful software whenever you want a fast smoothie with out all of the mess. The Magic Bullet comes with particular person serving-size blender cups, so that you merely load your smoothie fixings into the cup, screw on the blade, clip it into the motor and inside seconds, you’ve a wholesome snack. 

 

 

 

Smoothies are a go-to choice for maximizing energy and vitamins and not using a full meal that requires longer prep time. With the proper steadiness of elements, smoothies is usually a full post-workout snack.

 

Elements:

  • 1/2 cup unsweetened frozen berries (e.g., raspberries, blueberries, blackberries)
  • 1/2 medium banana
  • 1 Tablespoon peanut butter or almond butter
  • 1 cup contemporary child spinach or frozen chopped spinach
  • 1 Tablespoon hemp seed
  • 2 Tablespoons Greek yogurt
  • 3/4 cup almond milk

 

Methodology:

  1. Place all elements in Magic Bullet® cup.
  2. Mix for 30-45 seconds.
  3. Take away from motor and luxuriate in straight from the cup.

 

Meals Processor

I by no means knew the facility of this kitchen software till I used to be gifted one for my birthday. Hours value of chopping, chopping, dicing, and julienning can all be executed in actually seconds with the assistance of a meals processor. With the proper attachments and blades, a meals processor might be your all-in-one software for meal prep.

 

 

Cauliflower rice is a wholesome various to heavier grains and will increase your fiber and veggie consumption for the day. All you want to make fluffy cauliflower rice is a meals processor and a sauté pan.

 

Elements:

  • 1 head of cauliflower
  • 2 Tablespoons olive oil or your favourite cooking oil
  • Most popular seasonings (see beneath)

 

Methodology:

  1. Lower cauliflower into 1-2'' chunks and place in meals processor.
  2. Pulse into small, rice-sized items.
  3. Warmth sauté pan over medium warmth with most popular cooking oil.
  4. Pour cauliflower into sauté pan and add desired spices and herbs.
  5. Stir continuously till barely translucent, about 3 or 4 minutes.
  6. Serve and luxuriate in.

 

Cauliflower rice seasoning choices:

  • Fundamental: Salt, pepper, garlic powder
  • Mexican: Cumin, pink pepper, lime juice, cilantro
  • BBQ: Smoked paprika, cayenne, salt
  • Asian: Coconut aminos, inexperienced onions, sesame oil, fish oil

 

The Proper Device for the Proper Job

These three kitchen necessities will remodel your meal prep. Not solely will you have the ability to prep quicker and extra effectively, however every software might encourage you to create new, scrumptious, wholesome recipes in your weekly menu. Irrespective of how small the house is, these necessities will make any house really feel like knowledgeable prep kitchen.

 

You'll Additionally Get pleasure from:

  • Save Hours and {Dollars}: Streamline Your Meal Prep
  • Higher Than Takeout: A Candy-and-Bitter Cauliflower Recipe
  • 3 Dietary Methods Each Athlete Wants
  • New on Breaking Muscle Immediately

 

Picture 1 courtesy of boB Rudis by way of Flickr CC BY-NC-ND 2.0.

Picture 2 courtesy of Kristina Goldman.

Picture 3 courtesy of Thomas Cizauskas by way of Flickr CC BY-NC-ND 2.0.

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