7 Meals Lifters Love
7 Meals Lifters Love
A high-protein, nutritious menu that compliments a woman’s strength training routine doesn’t need to be all chicken and broccoli! Here’s one weeks worth of meal inspo – with not a chicken breast in sight – from your lifting lovers at ChicksLift HQ…
Easy to make, cheep-cheep (‘scuse the pun!) and an effective source of protein, eggs also include eight essential amino acids all in one little shell. Make a delicious 2 or 3-egg omelette for breakfast, lunch or tea with a splash of cold water, spinach leaves, chopped tomato, mushroom, capsicum, a sprinkle of cheese & lots of cracked pepper. For an extra protein hit, add a tin of salmon or tuna to your omelette before folding in half.
With a 100g serving of turkey providing more than a third of an adult’s daily protein requirements, Turkey is a valuable food to include in any strength training diet. A recent nutritional report by Food & Nutrition Australia identified a wide range of other nutritional benefits of turkey including it being a good source of vitamin B12 and selenium – a mineral needed to protect cells in the body from damage.
Make a tasty, protein-rich turkey wrap using fresh turkey, lettuce, tomato, dehydrated cranberries and a dollop of hummus.
100 grams Salmon = 20g Protein! Need we say more? Wrap your salmon in foil with 1 small spring onion, fresh parsley, basil & dill, lemon zest and some sea-salt and bake in the oven for a simple yet flavourful meal.
4. Quinoa & 5. Greek Yoghurt
A half cup serve of Quinoa is packed with around 10g of protein, far more than other carb sources. It’s easy to use in place of grain-based foods like pasta or rice, and can be the staple ingredient in both savoury and sweet recipes. This delicious Quinoa and Yogurt Parfait recipe from bodybuilding.com combines these two high-protein food sources perfectly to create a warming and delicious meal, perfect for breakfast or a healthy dessert!
6. Kidney Beans
One cup of cooked kidney beans will give you the same amount of protein as around 60 grams of lean chicken. Beans are also high in fiber, so will keep you feeling fuller for longer and ease digestion. Add kidney beans to your soups or casseroles, or make a Super Salad using 1 can of kidney beans (drained & rinsed), fresh corn kernels, cucumber, celery, crumbled feta & fresh parsley. Cover with a homemade dressing of fresh lime juice, olive oil, Dijon mustard, garlic, ground cumin, oregano and a pinch of salt & pepper to taste.
7. Cottage Cheese
Like Greek yoghurt, cottage cheese can be used in a variety of dishes which is a win in our books! Providing 14 grams of protein in every ½ cup serve, we use plain cottage cheese in place of sour cream in Mexican dishes and to make healthy versions of our favourite dips! This Spinach & Cottage Cheese Dip with crudités from Taste.com.au is on high–rotation in the ChicksLift kitchen.
To discover the complete benefits of strength training for women, register for your nearest ChicksLift program here.