Cooking up food & keeping on top of cravings.

Today's main focus points were: push pull workout & meal prep.

Date

20 March 2020

Muscle groups
  • Chest
  • Back

20.03.20 - Push & pull

Today was the first gym session I've managed to have in about a month due to being away on holiday (touring South America) and niggling injuries.

  • 4 x Pull ups
  • 4 x Dips
  • 4 x DB row
  • 4 x Bench press
  • 3 x Shrugs
  • 3 x Incline press
  • 3 x Machine row
  • 3 x Machine fly
  • 3 x Machine lat pull
  • 3 x Cable fly

BBQ pulled Jackfruit sliders

These BBQ sliders are a real treat, they're also suitable for Vegans.

  • Ingredients:250g Jackfruit, 25g BBQ rub, 35g BBQ sauce - Servings 5
  • 1. Pre-heat your oven to 200c (180c fan). Empty the Jackfruit into a bowl and dry off any remaining water. Get 2 forks and start pulling apart the individual pieces.
  • 2. Once you have do this pour in the BBQ rub mixture and mix together.
  • 3. Line a baking tray with greece proof paper and add the mixrure to this and cook in the oven for 15-20mins.
  • 4. Finally remove the mixture from the oven and add the BBQ sauce mix thoroughly and then you're finished. Add to a roll or eat alongside veg.

Bean & Lentil burger

These bean burgers pack over 2 of your 5 a day & a good dose of protein & fibre.

  • Ingredients: 250g Cannellini beans, 250g Black eyed beans, 200g Red lentils, 200g Brown lentils, 60g Mushrooms, 20g Firecracker sauce, 10ml Extra virgin olive oil, 1tsp Oregano, 1tsp Black pepper, 1tsp Basil - 10 burgers
  • 1. Pour the red & brown lentils into a saucepan and the cannellini & black eyed beans into another, add water and heat on meadium until cooked.
  • 2. Once cooked and all cooked items into a mixing bowl. Chop the mushroom into small pieces and add to the mixing bowl too.
  • 3. Add all spices and the firecracker sauce into the bowl and mix thoroughly until everything is spread evenly.
  • 4. Add the mix into a food processor until finely ground and in a thick paste.
  • 5. Using a large handful at a time creat your burgers and seperate them out using greece paper, cook them on a meadium heat over a hob until brown. Put all unused burgers in the freezer for another time.

Chicken & veg stir fry

This is one of my absolute favourites. It's so simple & delicious. High protein, high fibre and above all, very high in veg - 1 serving.

  • Ingredients: 125g lean chicken breast, 2 rashers of smoked bacon, 1 large handful bean sprouts, 1/2 red onion, 1/2 white onion, whatever veg you have laying around.
  • 1. Finely cut up the chicken breast and the bacon. Add to a medium heat wok and cook until slightly browning.
  • 2. Add the bean sprouts, red & white onions (and any other veg that takes time). Cook on a low heat for about 5 mins.
  • 3. Add the less time consuming veg/ salads if you have any e.g spinach, peppers or chillies.
  • 4. Finally add some sauce (personally I use about 20ml of Nando's hot sauce). Mix well and serve.