Nutrition for Rugby Players, Salad, Healthy food

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

Cajun Beef

Prep Time: 10 minutes                 Cook Time: 25 minutes
503kcal per serve | Protein 40g | Carbs 55g | Fats 13g
Ingredients                                     Serves 3
1 tbsp coconut oil
3 large carrots, sliced
2 peppers, sliced
4 spring onions, sliced
500g lean beef mince
2 tbsp cajun spice mix
1 tbsp tomato puree
500g cooked rice


  1. Heat the oil in a large pan and add the carrots, peppers and body of the spring onions. Cook until softened
  2. Add in the mince and cook until browned (approximately 10 minutes)
  3. Add the cajun spices and tomato puree, stir in well
  4. Add the rice, stir in well and cook the complete mix for 3-4 minutes
  5. Serve adding the greens of the spring onion to garnish
Main Meals

Chicken Fajitas

Prep Time: 10 minutes                 Cook Time: 3-4 hours
183kcal per serve | Protein 28g | Carbs 12g | Fats 3g
Ingredients                                     Serves 8
900g chicken breast
4 bell peppers, sliced
1 red onion, sliced
2 tbsp honey, 1 tbsp olive oil, 1 lime juice
1 tbsp chilli powder, 1 tbsp cumin, 1 tbsp paprika
1 tsp salt, 1 tsp garlic powder
1 cup chopped tomatoes


  1. Place half of the peppers and onion at the bottom of the slow cooker
  2. Layer the chicken on top of the veg and coat with the honey, olive oil, lime juice, all the seasoning spices
  3. Add the rest of the peppers and onion
  4. Cook for 4 hours on high
  5. 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

Chinese Pork Stir-Fry

Prep Time: 20 minutes                 Cook Time: 10 minutes
303kcal per serve | Protein 28g | Carbs 22g | Fats 11g
Ingredients                                     Serves 4
400g prok
100g white rice
2/3 cup of pineapple chunks in juice
1 red pepper, sliced
half an onion, sliced
2 garlic cloves
half a chilli
1 inch of fresh ginger
2 tbsp coconut oil
2 spring onions, chopped


For the sauce: 180ml pineapple juice, 5 tbsp soy sauce, 3 tbsp rice vinegar all mixed in a bowl

For the dish:

  1. Slice the pork into thin slices
  2. cook the rice, drain the pineapple (keep the juice), peel and grate the ginger
  3. 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
  4. Add a second tbsp of oil to the pan and fry the pork for 3 minutes, stir continously
  5.  Add all the vegetables back to the pan and cook for 2 minutes with the sauce
Main Meals

Chicken Thighs with Hoisin Rice

Prep Time: 5 minutes                 Cook Time: 50 minutes
336kcal per serve | Protein 29g | Carbs 16g | Fats 15g
Ingredients                                   Serves 8
2 tbsp coconut oil
8 skinless chicken thighs
200g jasmine rice
4 spring onions, chopped
4 garlic cloves, sliced
200ml white wine
500ml chicken stock
4 tbsp dried cranberries


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

  1. Pre-heat your oven to 190 and heat the oil in a large pan on high heat
  2. Fry the chicken thighs for 5 minutes on each side until golden brown and set aside on a plate
  3. Pour most of the fat from the pan leaving about 1 tbsp. Add the garlic and spring onion and cook for 1 minute
  4. Add the rice and cook for a further minute and then add the wine, cook for a further 2 minutes
  5. Add all ingredients for the sauce, stock and cranberries and bring to the boil
  6. 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

Turkey Stir-Fry

Prep Time: 10 minutes                 Cook Time: 20 minutes
494kcal per serve | Protein 42g | Carbs 56g | Fats 16g
Ingredients                                    Serves 2
100g black rice noodles
200g turkey fillet, chopped
1 brocoli, cut into florets
1 tbsp olive oil           4 tbsp soy sauce
2 tbsp sesame oil     1 tbsp rice vinegar
1 tbsp grated ginger
1 spring onion, chopped
1 handful of corriander


  1. Cook the noodles according to instructions and set to one side
  2. 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
  3. Pour in half a cup of water and 3 tbsp of say sauce. Cook for a further 10 minutes
  4. Mix together the remaining soy sauce, sesame oil, vinegar, and grated ginger
  5. Add everything together including the noodles and cook for 2-3 minutes
  6. Serve with chopped spring onions and coriander to taste
Main Meals

Moroccan Cod & Bulgur

Prep Time: 5 + (30) minutes       Cook Time: 15-25 minutes
447kcal per serve | Protein 34g | Carbs 42g | Fats 18g
Ingredients                                    Serves 2
300g cod fillets
1 tbsp lemon juice
2 crushed garlic cloves
half a tsp of tumeric, paprika, cumin and a pinch of saffron
2 tbsp olive oil
100g of bulgar
1 chopped tomato & 1 quater chopped onion
15 green olives, halved
3 sprigs of parsley


  1. 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
  2. Cook the bulgur in salted water for about 15 minutes and set aside
  3. Mix the tomato, onion, olives and parsley into a bowl
  4. Fry the cod for 3-4 minutes
  5. Serve the cod and bulgur and top with the salad
Main Meals

Tuna & Quinoa Salad

Prep Time: 10 minutes                 Cook Time: 10 minutes
399kcal per serve | Protein 37g | Carbs 41g | Fats 11g
Ingredients                                    Serves 2
185g cooked quinoa
50g chickpeas
half a cucumber
25g crumbled feta
10 halved cherry tomatoes
200g tuna flakes


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

  1. Cook quinoa according to the instructions
  2. Combine the dressing ingredients in a small bowl and mix well
  3. Combine the quinoa with all the remaining ingredients
  4. Top with the dressing & enjoy
Main Meals

Salmon Tartar

Prep Time: 10 minutes                 Cook Time: 0 minutes
282kcal per serve | Protein 26g | Carbs 9g | Fats 17g
Ingredients                                    Serves 1
100g salmon fillet
1 quarter avocado
30g mango
1 tbsp lime juice
1/3 tsp honey
1 handful chopped coriander
chilli pepper to taste


  1. Cut the salmon, avocado and mango into cubes and mix together with the lime juice, chilli and corriander
  2. Set aside to chill in the fridge for 10 minutes and serve
Main Meals

Tuna Salad Wraps

Prep Time: 10 minutes                 Cook Time: 0 minutes
286kcal per serve | Protein 38g | Carbs 14g | Fats 9g
Ingredients                                    Serves 2
280g tuna
1 tbsp tomato puree
1 small red onion
half a granny smith apple
8 large lettuce leaves


  1. Mix the tuna with the tomato puree
  2. Finely chop the onion and add to the mix
  3. Cut the apple into small cubes (remove the apple core first) and mix everything together well
  4. Spread the mix over the lettuce and serve as a wrap
Main Meals

Chicken, Orange & Walnut Salad

Prep Time: 10 minutes                 Cook Time: 10 minutes
458kcal per serve | Protein 28g | Carbs 47g | Fats 20g
Ingredients                                    Serves 2
200g chicken breast
4 handfuls of rocket
1/4 iceberg lettuce
1 orange
1/3 pomegranate seeds
30g roasted pecans


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

  1. Cut the chicken breasts into 4-5 pieces and grill for 3-4 minutes on each side
  2. Drizzle the chicken pieces with a small amount of dressing and continue to grill on a lower heat until cooked through
  3. Once cooked slice the pieces of chicken. Add the chicken to the rocket and iceberg leaves
  4. Cover with the dressing, pecans & pomegranate seeds and serve
Main Meals

Tuna & Broccoli

Prep Time: 10 minutes                 Cook Time: 0 minutes
328kcal per serve | Protein 21g | Carbs 26g | Fats 14g
Ingredients                                    Serves 2
120g tuna
100g broccoli
3 sliced radishes
2-3 handfuls of salad leaves
1 tsp parmesan, grated
2 slices brown bread


For your dressing: Mix 2 tbsp olive oil,, 3 tbsp lemon juice, 1 tsp honey, salt and pepper

  1. Mix on two plates the salad leaves, radishes & tuna
  2. toast and cube the bread and add to the plates
  3. Cook the broccoli in boiling water for 5 minutes and add to the salad
  4. Dress the salad to taste and serve
Main Meals

Salmon & CousCous

Prep Time: 10 minutes                 Cook Time: 12 minutes
516kcal per serve | Protein 36g | Carbs 29g | Fats 29g
Ingredients                                    Serves 2
2 x 115g salmon fillets
150g iceberg lettuce, chopped
157g cooked cous cous
1/2 red onion, chopped
10 cherry tomatoes, chopped
2 tbsp feta cheese


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

  1. Pre-heat your oven to 200°C
  2. Season the salmon with salt, pepper and lemon juice and roast for 10-12 minutes until cooked through
  3. Whilst the salmon is cooking prepare the salad by mixing the lettuce, cous, cous, onion, tomatoes and feta and divide evenly.
  4. Place the salmon on top once cooked and dress to taste
Main Meals

Miso Salmon and Noodles

Prep Time: 20 minutes                 Cook Time: 15 minutes
496kcal per serve | Protein 29g | Carbs 27g | Fats 30g
Ingredients                                    Serves 2
2 x 130g salmon fillets
400g courgette noodles
6 sliced radishes


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

  1. Place the noodles and radish in a bowl and cover with the dressing
  2. Pre-heat the oven to 180°C
  3. Bake the salmon for about 12 minutes until cooked. Grill the top to brown if you want
  4. Add the salmon to the noodles and serve
Main Meals

Creamy Chicken & Mushroom Pasta

Prep Time: 10 minutes                 Cook Time: 20 minutes
385kcal per serve | Protein 35g | Carbs 26g | Fats 14g
Ingredients                                    Serves 3
350g chicken breast
150g penne pasta
1 small onion diced, 2 garlic cloves sliced
6 sun dried tomatoes, chopped
300g mushrooms, sliced
125ml cream
1 bag spinach
1 tbsp olive oil, 1 tsp oregano, basil leaves to garnish


  1. Cook the pasta according to instructions and preference
  2. 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.
  3. In the same pan saute the onion and garlic. Add the mushrooms until soft and add the tomatoes.
  4. Add the chicken, cream and spinach. Cook until the spinach has wilted.
  5. Add the pasta, stir well and serve 
Main Meals

Shrimps n Veg

Prep Time: 15 minutes                 Cook Time: 15 minutes
436kcal per serve | Protein 22g | Carbs 63g | Fats 11g
Ingredients                                    Serves 3
185g rice
1 carrot, peeled and sliced
1 pepper, chopped
1 small onion, sliced
3 garlic cloves, sliced
1 small courgette, sliced
250g shrimps (prawns)
1.5 tbsp grated ginger, 2 tbsp soy sauce, pinch of chilli flakes


  1. Cook the rice according to instructions
  2. In a wok or similar cook the carrots, peppers, garlic and courgette for 6-8 minutes. Add the ginger
  3. 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
  4. Mix all the ingredients together and cook for another minute
  5. Add the soy sauce and simmer for 1 minute stirring frequently
  6. Serve with the cooked rice
tuna rice image

Tuna Rice

304kcal per serve | Protein 21g | Carbs 41g | Fats 5.2g
Ingredients                         Serves 4          
1 Carrot, chopped
180g Rice
1 Red Pepper
1 Onion
85g Broccolli
2 Cans of Tuna
1 Tbsp Olive Oil


  1. Put all vegetables in a pan with the olive oil and cook for 3 minutes
  2. Add the rice and water to the pan
  3. Cook the mixture on high heat for 8 minutes then medium heat until the rice is cooked (add extra water if needed)
  4. Once the rice is cooked drain the cans of tuna and add the meat to the mix. Mix in well.
tofu rice image

Tofu Peanut Rice

509kcal per serve | Protein 23g | Carbs 59g | Fats 18g
Ingredients                         Serves 4          
1 Pack of extra firm tofu
320g Cooked rice
1 Cup of prefered cooked vegetables
30g Cashews
For the sauce: 35g peanut butter, 1/8 cup of water water, 1 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp miso paste, 1 tbsp sesame seeds


  1. Chop tofu into 1/2 inch cubes
  2. Add peanut butter, water, soy sauce, rice vinegar, miso paste into a bowl and whisk.
  3. 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.
  4. 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.
  5. Serve with rice and veggies.