Easy Healthy Recipes for Trainers

17 December 2019

Food

Most of us these days don’t have the time or energy to spend hours in the kitchen every day, making healthy meals. Yet we still want and need to be eating the correct nutrients for exercise and gaining muscle.

Rather than share a few easy healthy recipes with you, we're going to teach you our formula for making delicious Buddha bowl style meals that contain the perfect ratio of nutrients. This formula allows you to put together a tasty, nutritious meal in minutes.

But first, let’s look at how to eat to achieve those muscle gains.

What to Eat to Build Muscle Fast

To be healthy and maximize muscle growth, you need to eat a varied and balanced diet. There is no need to go over the top with the protein either. 0.6-0.8g per lb. (1.2-1.7g of protein per kilo) of body weight is enough to build healthy muscle. Too much can have a damaging effect.

Think you need to reach for the chicken or steak to build muscle? Think again. Clean, plant sources of protein are much better at healthily fuelling the body.

Animal sources of protein come hand in hand with saturated fat, cholesterol, hormones, antibiotics, and some are carcinogenic, according to the World Health Organisation. Plant proteins also include vitamins and minerals, complex carbohydrates, and fiber – all of which are needed to create optimum health and muscle.

The bottom line?

Don’t obsess about your protein intake. Instead, focus on eating a balanced, whole food diet, reducing or eliminating animal-based products, and increasing consumption of plant-based foods.

The Formula for Fast, Easy Healthy Recipes

Buddha bowls are one of the best types of simple and balanced meals. Once you know the formula, you can put together a healthy meal in a flash.

A Buddha bowl consists of green vegetables, carbs, and protein. The perfect ratio is 40% greens, 40% carbs, and 20% protein. Top with your choice of fats, dressings, and garnishes. Eating healthy just got a whole lot simpler!

Green veg:

  • Spinach
  • Kale
  • Collard greens
  • Cabbage
  • Chard
  • Broccoli
  • Zucchini
  • Seaweed
  • Cucumber
  • Lettuce
  • Mangetout
  • Celery
  • Snow peas

Carbs:

  • Wholegrain rice
  • Quinoa
  • Buckwheat
  • Oats
  • Barley
  • Millet
  • Starchy veg (sweet potato, carrot, winter squash, beets, potato)
  • Wholegrain pasta or noodles

Protein:

  • Tofu
  • Tempeh
  • Chickpeas
  • Nuts
  • Seeds
  • Edamame
  • Beans
  • Lentils
  • Hummus
  • Falafel

Add the carb to your bowl, top with your greens and your protein, and then add any of the following fats, garnishes, and dressings:

  • Fresh lemon or lime juice
  • Extra virgin olive oil
  • Apple cider vinegar
  • Fresh herbs
  • Tahini dressing
  • Organic soya/coconut yogurt
  • Sriracha or chili sauce
  • Nut butter
  • Olives
  • Avocado

You now know how to create easy healthy recipes that are fast and will help you to build muscle and maintain optimum health. No more trawling the Internet for recipes – go forth and create your own!

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