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Chicken Stir-Fry

This dinner recipe is packed with your favourite nutritious veggies in a flavorful stir-fry sauce.

Preparation Time: 15 mins

Cook Time: 20 mins

Serving: 2

Ingredients:

1 tsp sesame or olive oil

1 clove garlic

2cm ginger grated

300g chicken breast or tenderloins, cut into small cubes

3+ cups chopped vegetables any kind, like carrot, beans, capsicum, broccoli – whatever is in season, and add as many as you like!

1  tbn soy sauce

2 tbn sesame seeds (optional)

Method:

1. Heat oil over medium heat, cook garlic and ginger until slightly softened

2. Add chicken, and stir-fry

3. Add mixed vegetable and cook until vegetables are crispy and vibrant (do not overcook your veggies). Mix in soy sauce and sesame seeds to taste

4. Best served with brown rice or quinoa. Dig in!

Overnight Oats

This tasty breakfast is easy to prepare, and is super tasty. It combines a great source of protein with low GI carbohydrates fueling your nutrition needs to kick start the day!

Preparation Time: 10 mins plus overnight resting

Cook Time: 0 mins

Serving: 1

Ingredients:

1/3 cup rolled oats

 ½ cup low-fat milk

1 tbn chia seeds

½ cup frozen berries or 1 small banana

½ cup fresh berries and yoghurt to serve.

Method:

1. Mix all ingredients in a small container. Seal the container and refrigerate overnight.

2. Serve with ½ cup of fresh berries in the morning, and a dollop of yogurt. Add a dash of honey for additional sweetness if desired.

Marinated Lamb with Roast Veggies

Add a Moroccan vibe to your dinner table with this colourful lamb couscous vegetable platter.

Preparation Time: 2 hour and 15 mins (2 hours for marinade time)

Cook Time: 15 mins

Serving: 2

Ingredients:

300g lamb backstrap

4-6 cups raw vegetables chopped (any type e.g. capsicum, zucchini, tomato, eggplant)

Olive oil to drizzle

1/2 cup couscous raw (to make 1 cup cooked)

1/2-1 cups low salt vegetable stock (adjust as needed)

1 small can (125g) chickpeas, drained

1 handful finely chopped parsley

Lamb marinade:

1/4 cup balsamic vinegar

2 cloves garlic, crushed

Sprig of rosemary

Method:

  1. Mix all the lamb marinade ingredients together and marinate the lamb for 2-3 hours.
  2. Steam or roast 2 cups of preferred vegetables with a drizzle of olive oil. For extra flavour sprinkle with garlic.
  3. Grill / BBQ the lamb backstrap according to your preferred doneness, and rest while preparing the remainder of the dish.
  4. Prepare the couscous with a low salt vegetable stock according to directions, then mix with chickpeas and parsley. Add pepper to taste.
  5. Slice the cooked lamb and serve on a bed of roast veggies and couscous. Enjoy!

Minestrone soup

Serves 2-4

Ingredients

2 cloves garlic, crushed
1 onion, diced
1 tablespoon olive oil
4 parsley sprigs, chopped
1 basil sprig, torn
2 tablespoons tomato paste
400g can tomato diced
400g can drained beans e.g. kidney, butter, cannellini beans
400g chopped vegetable (any type like mushrooms, capsicum, eggplant, zucchini)
500ml water or stock (add extra if needed)
50g pasta or rice

Parmesan cheese to taste
Pepper to taste

Method

  1. Sauté diced onion and garlic in a large stove pot with olive oil
  2. Add all other ingredients to the pot
  3. Bring to boil
  4. Simmer for 1/2 hr out until vegetables and pasta tender
  5. Serve topped with parsley, grated cheese and pepper

Easy Mexican Bowl

This quick and easy Mexican bowl can be made for lunch or dinner, and is packed with veggies, protein and low GI grains.

Serves 2

Ingredients

1 small onion, chopped
300g extra lean beef mince
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground chilli (or to taste)
1 x 125g can 4 bean mix, drained and rinsed
1 cup brown rice & quinoa
1 small avocado, peeled, pitted and diced
1 carrot, grated
2 tomatoes, chopped
1 cup baby spinach
1 bunch fresh coriander leaves, chopped (optional)
1  lime, quartered for garnish and dressing

Method

  • Prepare brown rice & quinoa according to package instructions, or for convenience use a pre-cooked pack of brown rice and quinoa.
  • Chop onion finely.
  • Brown onion and beef mince in a frying pan on a medium to high heat.
  • Add the spices (cumin, ground coriander and chilli) and stir well. When mince is browned, add the 4 bean mix.
  • Chop, grate and prepare the salad vegetables (avocado, carrot, tomatoes, spinach and coriander leaves).
  • Divide the cook mince and bean mixture into two bowls, add the rice & quinoa and salad veggies. Garnish with coriander and serve with two quarters of lime for dressing.

Beef mince can be swapped for tofu to make a vegetarian version.

Quick and Easy Frittata

Having the freedom to mix whatever vegetables and herbs you’d like to add along with the ingredients listed below, this easy-peasy recipe is high in protein and fibre. Ideal for breakfast, lunch, or dinner!

Preparation Time: 10-15 mins
Cook Time: 30 mins
Serving: ~4

Ingredients:

  • 800g chopped vegetables e.g. pumpkin, zucchini, onion, capsicum, cherry tomatoes
  • Olive oil 1-2 teaspoons
  • Optional –a handful of olives or sun-dried tomatoes or 2-3 slices chopped bacon
  • 100g feta cheese
  • 5 eggs
  • 1/2 cup milk
  • Pepper
  • Handful grated cheese (optional)

Method:

  1. Preheat oven to 180*C (fan forced).
  2. Meanwhile, pan fry the vegetables in olive oil for 5 minutes or until slightly browned. If using bacon, brown slightly in a pan for a few minutes before stirring in the vegies. Add the cooked vegetables, feta, and olives (or bacon) to a lined baking dish (around 20cm in size).
  3. In a bowl, mix the eggs, milk, and pepper together. Add the mixture in the baking dish and top with a handful of grated cheese if desired.
  4. Cook in oven for about 30 minutes.
  5. Serve and enjoy!

David’s Breakfast Smoothie

All our trainers have their favourite smoothie recipe that they are keen to share! Fusion Trainer, David, loves a morning smoothie because his days are super busy and sitting down for breakfast can be challenging. This smoothie really is a meal in itself, packed with healthy carbs, protein, good fats and fibre, you won’t go hungry and will be charged up for a busy day of work and play.

 

David’s Breakfast Smoothie

  • 1 cup of coconut water
  • 1 cup of water
  • 1 banana
  • 1 cup of frozen berries
  • Handful of almonds and walnuts
  • 1 teaspoon of chia seeds
  • 1-2 scoops protein powder

Blend until smooth and enjoy in your favourite travel shaker.

Being a little organised in the morning, can really help set you up for a healthy day. Preparing a breakfast smoothie is a great habit to stop you reaching for processed foods on-the-go.

Emma’s Super Simple Banana Smoothie!

If it’s good enough for an Olympian, it’s good enough for us! Check out this easy banana smoothie recipe from ATHLIV’s Fire & Ice Trainer, Emma. She loves this as a post run pick-me-up, or a breakfast on-the-go. Bananas are a great source of potassium, an electrolyte we can lose when we sweat, making this an awesome post workout shake. Packed with protein, this recipe will fill you up with sustained energy throughout the day and with the bonus addition of psyllium husk, your digestive health will be great too.

Super Simple Banana Smoothie

  • 1 cup of frozen banana
  • 1/4 cup ice
  • 1/2 cup of soy milk (or milk of choice)
  • 1 scoop of your fav protein powder
  • 1 tablespoon of psyllium husk
  • 2 tablespoons of plain yoghurt

Blend all ingredients until smooth. And enjoy as you relax post workout, or while you’re on-the-go.

Healthy smoothies are a convenient and refreshing way to replenish post workout, and can be really convenient for busy lifestyles.