The biggest struggle I find with PT clients, members and friends and family is that people just cannot get organised and structure their food. At Crossfit Chiltern and Limitless personal training its our job to find solutions to help you get organised and shape up your nutrition and get results. With this in mind this weeks blog is coach Kelly demonstrating her culinary skills showing you guys just how easy it is to make healthy, nutritious and balanced recipes in a short space of time! In general to help people improve their daily lifestyle I am not advising spending a whole day preparing 35 small meals and placing them into Tupperware pots. Instead I’m trying to encourage normal people to get organised and understand where the breakdown of their food is coming from.
It really is easier than you think! I use MyFitnessPal, which is a free app. Its just brilliant and you don’t even need to upgrade to the premium version. By tracking your meals daily, when you consume them can be a real eye opener into the breakdown of your diet.
By tracking your food for a minimum of 14 days, not only will it give you the breakdown of your diet, the areas you need to work on will be visible to you. This could be too much mindless snacking in the evenings, or not even realising how many calories are in your prosecco!
Every time I prepare a meal when I am tracking my foodI enter the ingredients and create my own recipe. By doing this you can enter how many portions you would like to make from the recipe and it will automatically split up your macros and give you the calorie breakdown. This makes tracking your food so much easier and you know exactly where you are getting your calories from. And, yes, initially it is going to take you a little more time – but you only get real results when you out the real time in.
My first video is for a chicken, sweet potato & chickpea curry. You can see that its REALLY easy to do, it DOESN’T take up a whole day to do and you can have at least two meals from half an hour of food preparation. When I’m preparing my food at the weekend, I really try to get a good balance of protein, fat and carbohydrate. This type of meal keeps you really full and by adding some green vegetables to it you will be getting extra vitamins and minerals.
Understanding your food is so important when trying to lose body fat, gain lean muscle and bulking up. For more information of how to work out your daily calorie requirement to reach your goals please click this link to book a nutrition consultation.
Having a coach and being accountable to someone is usually all it takes to get on the right path and stay there.
I hope you like the video and the recipe. Happy food prepping guys!
Coach Kelly – Crossfit Chiltern and Limitless Personal Training,
600g Chicken breast
300g Peeled diced sweet potato (cut into chuncks)
Garlic/ginger (fresh or paste)
2tbsp Madras curry powder
Chicken stock (optional)
1 x tin chopped tomatoes
1 x Tin coconut milk (full fat)
1 x can drained chickpeas (optional)
Teaspoon of chosen oil to cook with (I prefer coconut)
Cook the chicken in a splash of oil separately and keep warm
Heat onion, garlic & ginger in a pan until onions have softened.
Add curry powder and continue to cook for another 2 minutes
Stir in Coconut milk, tomatoes and optional chicken stock. Bring to the boil.
Add potato and simmer until potato is soft.
Add in cooked chicken and chickpeas. Simmer for about another 5 minutes.
Allow to cool, refrigerate for up to five days for a quickly prepared meal when you get home from work late. Just reheat until chicken is piping hot all the way through. (approx. 10 minutes)