1. Recipes
Fit for olympians
If you’re training harder than
ever before thanks to the added
motivation from the Rio Olympics,
then make sure you’re eating like
our athletes too with nutritious,
balanced meals before and af-
ter your exercise sessions to
help fuel and recover your body.

2. POACHEDCHICKENANDCELERIACSALAD
Serves: 2 Prep: 10 mins Cook: 20 mins
• Chicken stock, salt reduced, prepared as
directed, 800 ml
• Bay leaves, 2 leaves
• Black pepper, ground, 1 pinch
• Garlic, 1 clove
• Chicken breast, lean, raw, 350g
• Natural yogurt, low fat, 1 tablespoon
• Mayonnaise, light, 2 teaspoons
• Lemon juice, fresh, 2 teaspoons
• Wholegrain mustard, 1 teaspoon
• Honey, any type, 1 teaspoon
• Celeriac, 350g , sliced into matchsticks
• Parsley, fresh, ¼ bunch, roughly chopped
• Courgette, 1 medium, sliced into
matchsticks
• Asparagus, 2 serves (5 spears per serve)
Place the chicken stock, bay leaves, peppercorns and garlic into a medium sized saucepan, and bring up to a
boil. Add in the chicken breasts, cover with a lid, turn off the heat and leave to gently poach in the stock for
15 minutes.
In a small bowl, mix together the yoghurt, mayonnaise, lemon juice, mustard, olive oil and honey to
create the dressing.
In a larger bowl, add the celeriac, parsley and apple and pour over the dressing.
Once the chicken is cooked, remove it from the stock, and set aside for a few minutes to cool. Place
the asparagus and asparagus into the warm stock for 2-3 minutes to cook. Drain the vegetables
from the stock, and add to the celeriac. Roughly slice the chicken into 1cm strips and mix well into
the dressed salad.
Divide between serving bowls, and serve immediately.

3. CHILLIANDHERBMEATBALLSWITHVEGETABLEPASTA
Serves: 2 Prep: 10 mins Cook: 35 mins
• Minced beef, stewed, extra lean, 350g
• Black pepper, ground, 1 pinch, season to
taste
• Sea salt, 1 pinch, season to taste
• Dried chilli powder, ½ teaspoon
• Thyme, fresh, 2 teaspoons, finely chopped
• Rosemary, 2 teaspoons, finely chopped
• Egg, whole, 1 medium
• Olive oil, ½ teaspoon
• Onion, ½ medium, diced
• Garlic, 2 cloves, crushed
• Tomato puree, 2 teaspoons
• Chopped tomatoes, in juice, 1 x 400g can
• Castor sugar, ½ teaspoon
• Basil, fresh, ¼ bunch
• Pasta, uncooked, 40g
• French beans, 1 medium serve (90g per
serve), sliced into strips
• Asparagus, 5 spears, sliced into strips
• Courgette, 1 medium, sliced into strips
In a bowl, mix together the beef mince, salt, pepper, chilli flakes, thyme, rosemary and egg to
create the meatball mixture. Mix well to combine and refrigerate for 20 minutes.
Meanwhile, heat the oil in a large non-stick fry pan over a medium heat. Add the onion and garlic and cook for 2-3 minutes, or until
softened. Stir in the tomato paste, diced tomatoes and sugar and cook for another 8-10 minutes, or until the tomatoes have broken
down and the sauce has thickened. Add in half the basil leaves, along with 200mls of water, and turn the sauce down to a very gentle
simmer.
Remove the meatball mix from the refrigerator. Using clean hands, roll the mince into small
meatballs, about 1 tablespoon each. Gently stir the meatballs into the sauce, cover and leave to cook for 10-12 minutes.
Meanwhile, place the spaghetti into a pot of boiling, salted water and cook for 10-12 minutes, or until just nearly done. Add in the
prepared vegetables, and cook for a further 2 minutes.
Drain the spaghetti and vegetables and divide into serving bowls. Top with the spiced meatballs and sauce, and scatter
over the remaining basil leaves.

4. NOODLEANDEGGSALAD
Serves: 2 Prep: 10 mins Cook: 15 mins
• Egg, whole, 4 average
• Dried curry powder, 1 teaspoon
• Coconut milk, reduced fat, 150 ml
• Mange tout, 2 serves (80g per serve)
• Red pepper, ½ large , deseeded and
chopped
• Egg noodles, fresh, 60g
• Lemon juice, fresh, 1 tablespoon
• Honey, any type, 1 teaspoon
• Cucumber, 2 cucumbers, sliced
• Cherry tomatoes, 10 medium
• Coriander, 2 sprigs, chopped
Place the eggs into a pot of cold water. Bring to the boil and cook for 5 minutes for
soft-centre yolks. Remove from the heat and place in a bowl of iced water to stop the eggs
from cooking. Once cool, remove the shells and set aside.
Place a non-stick frying pan on to a medium heat and dry toast the curry powder
for 1 minute, or until fragrant. Pour in the coconut milk, mange tout and red pepper,
bring up to a gentle simmer and cook for 4-5 minutes, or until the vegetables are just
cooked.
Meanwhile, refresh the noodles under warm water. Add to the vegetables and cook for a
further 2 minutes to warm through. Stir in the lemon juice, honey, cucumbers and tomatoes.
Remove from the heat and divide between serving plates. Slice the eggs and place
on top of the noodles. Scatter over chopped coriander and serve.

5. CREAMYLEMONCHICKENPASTA
Serves: 2 Prep: 5 mins Cook: 20 mins
• Pasta, uncooked, 40g
• Olive oil spray, 1 spray
• Chicken breast, lean, raw, 350g
• Onion, ½ medium , sliced
• Garlic, 1 clove, finely sliced
• Sea salt, 1 pinch
• Black pepper, ground, 1 pinch
• Courgette, 3 medium, sliced into ribbons
• French beans, 80g, sliced
• Evaporated milk, light, 200g
• Lemon juice, fresh, 1 teaspoon
• Lemon zest, 1 teaspoon, grated
• Rocket, 30g
Cook the spaghetti in a pot boiling water for 12 minutes, or until al dente.
Drain and set aside.
Meanwhile, heat a non-stick fry pan over a medium heat. Lightly spray with olive oil,
add the chicken and onion and cook for 2 minutes. Add the garlic, season with salt
and pepper and cook for a further 2 minutes. Mix in the courgette, beans and
evaporated milk and cook, stirring occasionally, for 5-6 minutes, or until the chicken
is cooked through and the vegetables are tender. Mix in the lemon juice and zest.
Stir through the spaghetti to coat and divide between serving bowls. Top with
rocket leaves and extra lemon wedges.

6. SUMACLAMBWITHQUINOASALAD
Serves: 2 Prep: 5 mins Cook: 22 mins
• Quinoa, 70g
• Lamb, average, extra trimmed lean, 300g
• Sumac, 1 teaspoon
• Sea salt, 2 pinches
• Black pepper, ground, 1 pinch
• Olive oil spray, 1 spray
• Parsley, fresh, 8 large sprigs, chopped
• Mint, fresh, 8 sprigs, chopped
• Coriander, 8 sprigs, chopped
• Cucumber, 1 cucumber
• Red pepper, 1 average
• Cherry tomatoes, 10 medium, halved
• Lemon juice, fresh, 1 tablespoon
• Honey, any type, 1 teaspoon
Place the quinoa in a heavy based pan and cover with cold water. Place over a medium heat, bring
to a simmer and cook for 12-14 minutes. Drain and leave to cool.
Place a non-stick fry pan over a medium heat. Season the lamb with the sumac, salt, pep-
per and a light spray of olive oil and cook for 3-4 minutes each side, or until cooked to your
liking. Remove from the heat and set aside to rest.
In a large bowl, place the cooked quinoa, parsley, mint, coriander, cucumber, red pepper and cherry
tomatoes.
In a separate bowl, mix together the lemon juice and honey, along with a pinch of sea salt
and pepper. Pour over the salad and toss well to combine.
Divide between the serving bowls. Slice the lamb into ½ cm strips and place on top of the salad.
Serve warm.

7. CHARGRILLEDCAULIFLOWER,CHICKENANDCHICKPEASALAD
Serves: 2 Prep: 10 mins Cook: 15 mins
• Olive oil spray, 2 sprays
• Cauliflower, 250g
• Salt, 2 pinches, or to taste
• Black pepper, ground, 2 pinches, or to
taste
• Chicken breast, lean, raw, 350g
• Ground cumin, 1 teaspoon
• Natural yogurt, low fat, 2 tablespoons
• Lemon juice, fresh, 1 tablespoon
• Lemon zest, 1 teaspoon
• Honey, any type, 1 teaspoon
• Rocket, 2 handfuls
• Chickpeas, canned, drained, ½ 400g can
(drained), rinsed
• Sultanas, ½ tablespoon
Heat a non-stick frying pan over medium heat. Lightly spray with olive oil spray.
Add the cauliflower and season with a pinch of salt and pepper. Cook for 5-6 min-
utes (add a dash of water if the pan is too dry), or until the cauliflower is golden but
still holds its shape. Transfer to a plate, cover and keep warm.
Return the pan back to the heat. Lightly spray the chicken with olive oil. Sprinkle chicken
with cumin and season with a pinch of salt and pepper. Cook chicken for 3-4 minutes each
side, or until cooked through. Slice into 1cm strips.
Combine the yogurt, lemon juice, lemon zest and honey in a small bowl. Place the
rocket leaves on a serving platter. Top with chickpeas, sultanas, cauliflower and
chicken. Drizzle over the yogurt dressing. Serve warm.