Food preparation is a game changer for gym enthusiasts. This saves time and helps you to avoid choosing unhealthy foods. Whether you are expanding your body, reducing fat, or maintaining your body. In this article, we will discover 7 easy food preparation recipes for the gym, which are not only delicious but also according to your fitness goals. These recipes are simple, time-consuming, and full of nutrients that your body needs for best performance.
Why is food preparation essential for the gym?
Before diving into recipes, let's talk about why preparations for fitness enthusiasts are essential. When you are regularly hitting the gym, your body requires the correct balance of macronutrients - protein, carbohydrates, and grease - to recover, make muscle, and stick energized. Eating preparations ensure that you have healthy, ready-to-be-eaten food, so you will never be lured by hunger or fast food.
1. High protein chicken and quinoa Bowl
Ingredients:
- 2 bones without bones, chicken breasts without skin
- 1 cup quinoa
- Flowers of 2 cups broccoli
- 1 tablespoon of olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 200 ° C.
2. Coat the chicken breast with olive oil, garlic powder, paprika, salt and pepper.
3. Bake the chicken until 20-25 minutes or completely cooked.
4. While the chicken is cooking, cook the quinoa according to the package instructions.
5. Steam until the broccoli is softened.
6. Make chicken pieces and collect your cups with quinoa, broccoli, and chicken.
Why is it great:
This food is full of lean protein and complex carbohydrates, which makes it best for exercise.
2. Turkey and sweet potato Meal Prep
Ingredients:
- 1 Pound Ground Turkey
- 2 medium sweet potatoes
- 1 cup spinach
- 1 teaspoon
- 1 teaspoon pepper powder
- 1 tablespoon of olive oil
Instructions:
1. Remove the skin from the sweet potatoes and mix with olive oil, cumin, and chili powder. Cook at 200 ° C for 25-30 minutes.
2. In a pan, cook the ground turkey until brown. Put tin he spinach and cook until the wings
3. Divide sweet potatoes and Tthe urkish mixture into food preparation utensils.
Why is it great:
Sweet potatoes provide sustainable energy, while Turkey offers a lean protein source.
3. Muffins of protein-filled eggs
Ingredients:
- 8 eggs
- 1 cup chopped bell pepper
- 1 cup spinach
- 1/2 cup cut onions
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 175 ° C.
2. Fold the eggs in a bowl and add vegetables.
3. Put the mixture into the muffin tin and bake for 15-20 minutes.
4. Store for 5 days in the refrigerator.
Why is it great:
These egg muffins are a sharp, portable breakfast option that is laid from proteins and vegetables.
4. Overnight Oats with protein powder
Ingredients:
- 1/2 cup rolled oats
- 1 scoop protein powder (vanilla or chocolate)
- 1 cup of almond milk
- 1 tablespoon of chia seeds
- 1/2 cup of beer
Instructions:
1. Mix oats, protein powder, almond milk, and chia seeds in a bowl
2. Store in the refrigerator for the night.
3. Top with beer before serving.
Why is it great:
It is perfect for busy mornings without cooking and provides a balanced mixture of carbohydrates, proteins, and healthy fats.
5. Grilled salmon with asparagus and brown rice
Ingredients:
- 2 salmon fillets
- 1 bunch asparagus
- 1 cup brown rice
- 1 tablespoon of olive oil
- 1 teaspoon lemon juice
- Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions.
2. See the salmon with olive oil, lemon juice, salt and pepper. Grill for 5-7 minutes on each side.
3. Toss the asparagus with olive oil and fry at 200 ° C for 10-12 minutes.
4. Collect your food-prepared containers with rice, salmon, and asparagus.
Why is it great:
Salman is full of omega-3 fatty acids, which support muscle restoration and overall health.
6. Beef and Broccoli Stir-Fry
Ingredients:
- 1 pound Flink Stack, Cut.
- Flowers of 3 cups broccoli
- 2 tablespoons soy sauce
- 1 tablespoon of sesame oil
- 1 teaspoon ginger, chopped.
- 1 teaspoon garlic, cut.
Instructions:
1. Heat the sesame oil in a frying pan and cook the stack until brown.
2. Add broccoli, soy sauce, ginger and garlic. Fry until the broccoli is soft.
3. Divide the food preparation utensils.
Why is it great:
This prescription has a high protein intake and the amount of carbohydrates is low, it is ideal for those who are in the cutting phase.
7. Greek yogurt with granola and fruit
Ingredients:
- 1 cup of Greek yogurt
- 1/4 cup granola
- 1/2 cup mixed beer
- 1 tablespoon of honey
Instructions:
1. Apply Greek yogurt, granola, and beer to a jar.
2. Before presenting, drizzle with honey.
Why is it great:
This paraffin is a delicious, high-protein breakfast or sweet option.
Tips for a successful food preparation:
1. Plan ahead: Decide your dinner for the week and make a purchase list.
2. Invest in Quality Containers: Use BPA -free, microwave containers to easier storage and reheat.
3. Cook in bulk: Prepare large batches of staples such as rice, quinoa, and grilled chicken to save time.
4. Keep it easy: Stick to recipes with minimal ingredients to avoid being overwhelmed.
5. Be permanent: Make a weekly habit to be prepared to stay on track with your fitness goals.
Conclusion:
Food preparations do not need to be complicated or time-consuming. With these 7 easy food preparation recipes for the gym, you can fuel your body with the nutrients that it needs to perform well. Whether you want to build muscle, lose fat, or maintain your current body, these recipes are made to support your goals. Start preparing today and guess with your nutrition!
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