To eat well to gain strength and increase fitness while adding muscle and avoiding fat it is essential to consume enough healthy calories so that strength training has effective results. This requires a diet that is high in protein, and fiber, and filled with vitamins, but is low in sugar and processed flour and such.
When I study about eating for fitness I notice that trainers recommend that you eat often. It is better to eat frequent healthy meals and snacks than it is to eat larger meals with larger portions. Because of this I separate meals into six categories: Breakfast, snack, Lunch, snack, Dinner, Dessert.
I will list recipes and options for each category:
Breakfast:
Quick Oats: Prepare the night before or even days in advance for quick easy breakfast.
Overnight Oatmeal — 5 Delicious Ways! — YouTube
https://fitfoodiefinds.com/8-ways-to-eat-overnight-oats
Poached Eggs: Serve on whole wheat toast, add asparagus, or fruit, or roasted potatoes.
How to Make Perfect Poached Eggs — 3 Ways | Jamie Oliver — YouTube
Spinach and Mushroom Omelette:
Spinach, Mushroom And Cheese Omelette Recipe- a bite more — YouTube
Roasted Potatoes with Veggies:
4 cooking tips to make Perfect Roasted Vegetables — YouTube
Wheat toast with poached egg, avocado, bread, tomato: (Video has wrong toast and egg.)
AVOCADO TOAST WITH BACON & FRIED EGG! — YouTube
Eggs Benedict with whole wheat toast or muffins: Serve with potatoes and fruit garnish (This is difficult recipe that will take time)
Eggs Benedict | 5 Ways | Jamie Oliver — YouTube
Snack:
Cheese and Whole Wheat Crackers:
11 Store-Bought Crackers That Are Actually Healthy — Eat This Not That
Nuts, Dark Chocolate, and Fruit.
(No Video)
Cheese, Apples, Deli Meat, Wheat Crackers:
Ham Apples and Cheese Wraps Lunchbox Idea — Family Fresh Meals
Greek Yogurt and Fruit:
Lunch:
Spinach Salad:
Our GO-TO Honey Balsamic Spinach Salad Recipe — Cole Sager — YouTube
Whole Wheat Pasta Salads:
5 Healthy PASTA SALAD Recipes | Back-To-School 2017 — YouTube
Chicken Salad Sandwich: When I make this I do not include onion and I do not include raisins. Instead of raisins I add cransberries or cherry jelly to the sandwich.
Poached-Chicken-Salad Sandwiches | Everyday Food with Sarah Carey — YouTube
More Snacks:
Fresh Veggies: Broccoli, Carrots, Cauliflower
Dinner:
Quinoa and Salmon:
Spinach, Quinoa & Salmon Bowl — YouTube
Edamame and Kung Pao Chicken: (You can purchase jars of premade Kung Pao Sauce instead of getting all of the sauce ingredients)
Edamame 2 Simple Recipes — YouTube
How To Make Kung Pao Chicken | Chef Jet Tila — YouTube
Garden Salad and Fettucine Alfredo: (With Chicken and Mushrooms.)
I’ve Never Had Such Delicious Pasta! Chicken Fettuccine Alfredo Recipe — YouTube
Chicken Chili:
Amazing Creamy White Chicken Chili {Stovetop or Slow Cooker!} — YouTube
Turkish Kebob Chicken:
Special Kabab Turkish Style Chicken Recipe || Spicy Kitchen Pk — YouTube
How to Make Creamy Cucumber Salad | Best Summer Side Dish Recipes | Well Done — YouTube
Fajitas de Pollo: (With Whole Wheat Tortillas)(Sour Cream and Cheese)
FAJITAS DE POLLO muy fáciles de preparar! — YouTube
Carne Asada Tacos:
Carne Asada Mexican Street Tacos Recipe — MIND BLOWINGLY DELICIOUS! — YouTube
Shrimp and Beans: (I think that you do not like shrimp? so this is extra)
Shrimp and Green Beans Stir Fry Recipe | Easy and Delicious — YouTube
Butter Noodles with Chicken: I cook chopped chicken in one pan in olive oil with garlic and onion. I boil the egg noodles in another pan. In a third BIG pan I put in one stick of butter and dump the noodles of top, then add the chicken. On top a put a BIG spoonful of sour cream and some hot sauce. I stir it all together. I add lime juice to top when I eat it. (Haley. This is what I cooked in the video that you had me make for you.)
The Best Buttered Noodles Ever! — YouTube
Chili Con Carne:
Chilli Con Carne Recipe | One Pot Meal | Mexican Favourite Food | — YouTube
Dessert:
Yogurt Bowls:
How To Make Healthy Bowls | Greek Yogurt (Healthy and Yummy Meals!) — YouTube
Chia Pudding:
Chia Pudding Recipes 4 Ways | Healthy Dessert Recipes — YouTube
Spinach Artichoke Dip:
Cheesy Spinach Artichoke Dip | NYT Cooking — YouTube
Food Research:
10 Foods You Never Knew Had THIS Much Protein! — YouTube
Sometimes it makes sense to prepare things one time that will be eaten for more than one meal/snack. Example: To make Chicken Salad it makes sense to prepare more Chicken Salad than you would want for one sandwich. This is also true for Chili Con Carne and Soups and other things.
Chicken Salad Sandwich Recipe:
- Boil Chicken Breasts 2. Chop chicken breasts into bite sizes pieces 3. Mix chopped breast pieces with chopped celery, crushed almonds, and mayonnaise. 4. Serve on Whole Wheat bread, with lettuce/spinach, and sliced tomato.
Chili Con Carne Recipe:
- Grill ground beef in pan with garlic, and onion 2. Add chili seasoning 3. Add crushed/stewed tomatos 4. And more chili seasoning 5. Simmer 6. Add kidney beans 7. Simmer more 8. Serve with option of addes cheese and/or sour cream.
Some things like hard boiled eggs need to be cooked, but of course, you will not cook only one each time that you wish to have one.
