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Great Nutrition-Great Training

4 Lunches that will set you up for a GREAT post-work workout!

For many of us, lunch during the working day can represent a serious dip in our focus. The ‘easy’ option of a sandwich or something from the vending machine is just too….. well easy! But be prepared with these four recipes that, will not only fill you up, but get you ready for an awesome post-work workout! All the recipes provide a source of protein and carbohydrate that is as lean as possible. Oh and they are super tasty!

Spicy Chicken Spanish Omelette

Makes 2 portions

  • 2 Tbsp Olive Oil or Coconut Oil
  • 1 Onion Diced
  • 1 Chicken Breast Diced
  • 1 Tbsp Smoked Paprika
  • 1lb of diced New Potato
  • 10 Large Eggs
  • A Handful of Fresh Parsley
  • Low Fat Cheddar Cheese


Sprinkle the Paprika over the Chicken to coat evenly.

Preheat the oven to 200 degrees Celsius. Heat the oil in a large oven-proof skillet and cook the onions for 5 minutes until soft but not browned.

Add the Chicken and potatoes and stir until they are cooked through (about 10 minutes)

Stir in the eggs, add the Parsely and mix well. Sprinkle the Cheese on top and transfer to the oven.

Bake the omelet until it browns on top and a knife comes out clean when inserted in the middle.

Cut in two and serve as two pre-workout portions for breakfast or lunch.

Poached Salmon and Couscous Salad

Makes 3 portions

  • 125 Grams Couscous
  • 1 Fennel Bulb finely sliced
  • ½ Cucumber finely diced
  • 1 Shallot finely diced
  • 1 Tablespoon of Lemon Juice
  • 2 Tablespoons of Olive or Coconut Oil
  • 1 Salmon Fillet
  • Handful of Coriander


Cook the Couscous according to the packet and allow to cool.

Combine the Couscous Fennel, Cucumber, Shallot, Lemon Juice, 1 Tablespoon of Oil and Coriander and mix well. Season with Salt and Pepper.

In a Skillet or frying pan heat the remaining Tablespoon of Oil and cook the salmon skin side down. For 3-4 minutes. Transfer under the grill to finish and serve with the Couscous.


Spicy Turkey, Spinach, Quinoa and Wholegrain Rice Salad

Makes 3 portions

  • 1 Pack pre-cooked Quinoa
  • 1 Pack pre-cook Wholegrain Rice
  • 50g of Spinach
  • 1 Onion finely diced
  • 1 Tablespoon Olive Oil or Coconut Oil
  • 1 Tablespoon of Madras Curry Powder
  • 125ml Tomato Passata
  • 3 Large Turkey Steaks
  • Handful of Coriander


In a bowl combine the Quinoa, Rice and Spinach. Separate into 3 portions if using as separate portions or keep as one if serving 3.

In a saucepan heat the oil and sweat the onions until soft, add the curry powder and cook for one more minute. Add the Passata and heat. Allow to cool.

Grill the Turkey Breasts until cooked. Allow to cool.

In a Tupperware or bowl combine 1/3 of the Quinoa Rice Mix, 1/3 of the Passata Sauce and a Turkey Breast. Microwave for two minutes or until piping hot. Enjoy!


Turkey Meatball and Lentil Stew

Makes 4 portions

  • 1 Onion finely diced
  • 2 Celery Stalks Diced
  • 2 Carrots Finely Diced
  • 3 Garlic Cloves Crushed
  • 900ml Chicken Stock
  • 1 Chilli finely diced (optional)
  • 500 g Lean Turkey Mince
  • 2 Cups of Green Lentils
  • Handful of Parsley


Roll the Turkey into small balls combining the Chilli if using.

In a large saucepan heat the oil and cook the Onion, Carrot and Celery until softened. Add the Turkey Mince Balls and brown.

Add the lentils and Chicken Stock then bring to a boil. Reduce heat to a simmer and cook until lentils are tender. Stir occasionally.

Serve with the parsley sprinkled on top.


Diet is a part of a healthy lifestyle and we believe that a healthy ‘diet’ can be fun and tasty. We hope these recipes help you on your way to reaching your fitness goals!

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