If you’re working on strength training and looking to build muscle, you’ll need to take on more protein than usual.
Add these delicious summer dishes to your repertoire for some variety. They all contain plenty of protein and vitamins to ensure you’re getting everything you need for healthy muscle development, without sacrificing flavour!
- 6 free range eggs
- 1 courgette
- about 10 small spears of asparagus
- Swiss chard leaves, spinach, (or other green veg of your choice)
- 50g fresh peas
- Zest of half a lemon
- 10g feta cheese
- Small handful of mint
- Small handful of parsley
- Whisk up the eggs with some salt and pepper, chop and add the herbs, and the lemon zest.
- Slice the courgette and swiss chard, fry on a medium heat for around 10 minutes, using a frying pan that can go in the oven, until the courgettes have softened.
- Boil or steam the asparagus for 2-4 minutes so they are cooked but still have some bite.
- Pour the egg mixture into the pan with the vegetables and then distribute the asparagus and the peas and broad beans over the mixture. Allow it to cook for a few minutes and then crumble the feta over the top.
- Put the pan in the oven for 5 minutes, or until the top is golden and the frittata has risen.
- Allow to cool for a few minutes, and then cut into wedges.
Chicken and chickpea traybake
- 2 tbsp olive oil
- 4 cloves garlic
- 1 tsp paprika
- 1 tsp cumin
- 1 tsp salt
- pinch of black pepper
- pinch of chilli flakes
- 8 skinless chicken thighs
- 1 tin of chopped tomatoes
- 1 tin of chickpeas, rinsed
- handful of fresh coriander
- 250g Greek yogurt
- This is a great one if you hate washing up, as you can cook everything in one dish.
- Choose a casserole dish or baking tray with sides, and pour in the oil.
- Crush the garlic and add to the dish, with the spices, chilli flakes, salt and pepper.
- Mix well, and then roll the chicken legs around to completely cover them with the spice mix.
- Pour in the chickpeas and tomatoes and stir well.
- Cover the dish with foil and Roast for 45-50 minutes at 180 degrees C, removing the foil for the last 20 minutes.
- Sprinkle with chopped coriander leaves and serve with the yoghurt.
Salmon and green bean salad
This is a tasty dish that’s perfect for filling up a hungry runner on a summer evening. You’re getting plenty of protein and a good helping of omega 3s.
- 250g salmon fillets
- 200g new potatoes
- 100g green beans
- 100g watercress
- A handful of fresh parsley
- juice and zest of half a lemon
- 1 small clove garlic, crushed
- 3 tbsp olive oil
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and pepper
- Preheat the oven to 190C.
- Cook the potatoes in salted boiling water until tender.
- Put the two salmon fillets on a baking tray, season with salt and pepper and roast for 12-15 minutes until cooked through.
- Boil some more water to cook the beans.
- Make the salad dressing by mixing the crushed garlic with the mustard, honey, salt and pepper. Add the lemon juice and zest and the olive oil and mix well.
- Chop the parsley leaves and rinse the watercress.
- When the potatoes are cooked, drain them and leave to cool in the pan. Cook the beans for 2 minutes so they are still crunchy and drain them. Pour the dressing on the beans and potatoes in the pan.
- Mix together the potatoes, beans and watercress. Break up the cooked salmon over the top, sprinkle the parsley over and serve. Enjoy!