![Nutrition for Rugby Players, Salad, Healthy food](https://rugbyrenegade.com/wp-content/uploads/2020/10/salad-1603608_640.jpg)
Main Meals
Keeping on track throughout the day can be difficult. With these excellent recipes you’ll get all the top nutrition you need as well as some great tasting dishes! Some are great for batch cooks to keep feeding you through the training week! Just adjust the quantities as needed for your extra portions.
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.18.49.png)
Cajun Beef
1 tbsp coconut oil
Instructions
- Heat the oil in a large pan and add the carrots, peppers and body of the spring onions. Cook until softened
- Add in the mince and cook until browned (approximately 10 minutes)
- Add the cajun spices and tomato puree, stir in well
- Add the rice, stir in well and cook the complete mix for 3-4 minutes
- Serve adding the greens of the spring onion to garnish
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.18.35.png)
Chicken Fajitas
900g chicken breast
Instructions
- Place half of the peppers and onion at the bottom of the slow cooker
- Layer the chicken on top of the veg and coat with the honey, olive oil, lime juice, all the seasoning spices
- Add the rest of the peppers and onion
- Cook for 4 hours on high
- Shred the chicken, mix well and cook for a further 10 minutes
Serving Suggestion: Tortillas, cream and guacamole, not included in the nutrition info
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.18.21.png)
Chinese Pork Stir-Fry
400g prok
Instructions
For the sauce: 180ml pineapple juice, 5 tbsp soy sauce, 3 tbsp rice vinegar all mixed in a bowl
For the dish:
- Slice the pork into thin slices
- cook the rice, drain the pineapple (keep the juice), peel and grate the ginger
- Heat 1 tbsp of coconut oil in a wok, add all of the vegetables and cook on high heat for 3 minutes, add the pineapple and cook for another 2 minutes & transfer everything to the plate
- Add a second tbsp of oil to the pan and fry the pork for 3 minutes, stir continously
- Add all the vegetables back to the pan and cook for 2 minutes with the sauce
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.18.06.png)
Chicken Thighs with Hoisin Rice
2 tbsp coconut oil
Instructions
For the Hoisin sauce: 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp peanut butter, 1 tsp chilli flakes, 1 tsp honey, 1 tsp sesame oil
- Pre-heat your oven to 190 and heat the oil in a large pan on high heat
- Fry the chicken thighs for 5 minutes on each side until golden brown and set aside on a plate
- Pour most of the fat from the pan leaving about 1 tbsp. Add the garlic and spring onion and cook for 1 minute
- Add the rice and cook for a further minute and then add the wine, cook for a further 2 minutes
- Add all ingredients for the sauce, stock and cranberries and bring to the boil
- Transfer the rice to an oven proof dish and place the chicken thighs on the centre. Bake for 30 minutes in the pre-heated oven
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.17.46.png)
Turkey Stir-Fry
100g black rice noodles
Instructions
- Cook the noodles according to instructions and set to one side
- Heat the olive oil in a wok and cook the turkey for 3-4 minutes, add the brocoli and cook for a further 2 minutes
- Pour in half a cup of water and 3 tbsp of say sauce. Cook for a further 10 minutes
- Mix together the remaining soy sauce, sesame oil, vinegar, and grated ginger
- Add everything together including the noodles and cook for 2-3 minutes
- Serve with chopped spring onions and coriander to taste
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.17.31.png)
Moroccan Cod & Bulgur
300g cod fillets
Instructions
- Drizzle the cod with lemon juice, rub with the garlic and all of the spices and 1 tbsp of olive oil. Leave to marinate for 30 minutes
- Cook the bulgur in salted water for about 15 minutes and set aside
- Mix the tomato, onion, olives and parsley into a bowl
- Fry the cod for 3-4 minutes
- Serve the cod and bulgur and top with the salad
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/10/Screen-Shot-2020-10-30-at-18.16.45.png)
Tuna & Quinoa Salad
Instructions
For the dressing combine: 1 tbsp olive oil, 2 tsp red wine vinegar, 1 tsp lemon juice, 1 tsp dijon mustard, salt & pepper to taste
- Cook quinoa according to the instructions
- Combine the dressing ingredients in a small bowl and mix well
- Combine the quinoa with all the remaining ingredients
- Top with the dressing & enjoy
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-17.41.53.png)
Salmon Tartar
Instructions
- Cut the salmon, avocado and mango into cubes and mix together with the lime juice, chilli and corriander
- Set aside to chill in the fridge for 10 minutes and serve
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-17.50.19.png)
Tuna Salad Wraps
Instructions
- Mix the tuna with the tomato puree
- Finely chop the onion and add to the mix
- Cut the apple into small cubes (remove the apple core first) and mix everything together well
- Spread the mix over the lettuce and serve as a wrap
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-17.55.44.png)
Chicken, Orange & Walnut Salad
Instructions
For your dressing: Mix 3 tbsp honey, 2 tbsp mustard, 1 tbsp olive oil, 1 tbsp lemon juice, 2 tbsp orange juice, 1/3 tsp cinnamon and set aside to serve when ready
- Cut the chicken breasts into 4-5 pieces and grill for 3-4 minutes on each side
- Drizzle the chicken pieces with a small amount of dressing and continue to grill on a lower heat until cooked through
- Once cooked slice the pieces of chicken. Add the chicken to the rocket and iceberg leaves
- Cover with the dressing, pecans & pomegranate seeds and serve
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-18.14.23.png)
Tuna & Broccoli
Instructions
For your dressing: Mix 2 tbsp olive oil,, 3 tbsp lemon juice, 1 tsp honey, salt and pepper
- Mix on two plates the salad leaves, radishes & tuna
- toast and cube the bread and add to the plates
- Cook the broccoli in boiling water for 5 minutes and add to the salad
- Dress the salad to taste and serve
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-18.25.36.png)
Salmon & CousCous
Instructions
For your dressing: Mix 1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp dijon mustard, 1/2 tsp honey, salt and pepper to taste
- Pre-heat your oven to 200°C
- Season the salmon with salt, pepper and lemon juice and roast for 10-12 minutes until cooked through
- Whilst the salmon is cooking prepare the salad by mixing the lettuce, cous, cous, onion, tomatoes and feta and divide evenly.
- Place the salmon on top once cooked and dress to taste
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-18.37.37.png)
Miso Salmon and Noodles
Instructions
Pre-Cooking you must marinate your salmon for at least 20 minutes in the fridge.
For the marinade: Mix together 2 tbsp miso paste, 2 tbsp honey, 60ml soy sauce, 2 tbsp grated ginger, 2 tbsp apple cider vinegar, 1 tbsp sesame oil, 2 tsp sesame seeds.
For your dressing: Mix 2 tsp sesame oil 2 tsp grated ginger, 1 tsp honey, 2 tbsp soy sauce, lime juice to taste
- Place the noodles and radish in a bowl and cover with the dressing
- Pre-heat the oven to 180°C
- Bake the salmon for about 12 minutes until cooked. Grill the top to brown if you want
- Add the salmon to the noodles and serve
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-19.26.24.png)
Creamy Chicken & Mushroom Pasta
Instructions
- Cook the pasta according to instructions and preference
- Heat the oil in a large pan. Slice/Chop the chicken and cook over medium heat. Season with the oregano. Once cooked through, set aside.
- In the same pan saute the onion and garlic. Add the mushrooms until soft and add the tomatoes.
- Add the chicken, cream and spinach. Cook until the spinach has wilted.
- Add the pasta, stir well and serve
![Main Meals](https://rugbyrenegade.com/wp-content/uploads/2020/12/Screen-Shot-2020-12-11-at-19.56.51.png)
Shrimps n Veg
Instructions
- Cook the rice according to instructions
- In a wok or similar cook the carrots, peppers, garlic and courgette for 6-8 minutes. Add the ginger
- Move the veg to one side of the pan and add a small amount of oil to the pan. Add the shrimps and cook for 1 minute
- Mix all the ingredients together and cook for another minute
- Add the soy sauce and simmer for 1 minute stirring frequently
- Serve with the cooked rice
![tuna rice image](https://rugbyrenegade.com/wp-content/uploads/2023/10/tuna-rice-image.png)
Tuna Rice
1 Onion
1 Tbsp Olive Oil
Instructions
- Put all vegetables in a pan with the olive oil and cook for 3 minutes
- Add the rice and water to the pan
- Cook the mixture on high heat for 8 minutes then medium heat until the rice is cooked (add extra water if needed)
- Once the rice is cooked drain the cans of tuna and add the meat to the mix. Mix in well.
![tofu rice image](https://rugbyrenegade.com/wp-content/uploads/2023/10/tofu-rice-image.png)
Tofu Peanut Rice
30g Cashews
Instructions
- Chop tofu into 1/2 inch cubes
- Add peanut butter, water, soy sauce, rice vinegar, miso paste into a bowl and whisk.
- Pour the sauce over the tofu cubes and cover all pieces with it. Place in a covered container in the fridge for at least an hour.
- Preheat oven to 350F. Place marinated tofu on baking sheet sprayed with cooking spray and bake for 30-40 minutes, flipping once around the 15 minute mark.
- Serve with rice and veggies.