Sports Nutrition Recipe Book

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Nutrition
Recipe Book
Sports Nutrition
Recipe
Protein Banana Pancakes (4 servings)
Ingredients Preparation
3 ripe bananas, medium 1. Blitz oats in a food processer to make a flour

2. Add bananas slowly
1 scoop vanilla casein protein
powder 3. Add scoop of protein powder and baking
powder
½ teaspoon baking powder 4. Heat coconut oil in frying pan
50g oats 5. Add mixture to make 4 pancakes (if mix is too
runny/too solid, either add water or protein
1 teaspoon of coconut oil powder)
6. Serve with toppings of your choice
 Fruit
 Natural yoghurt
 Cacao nibs
 Honey
The Numbers (1 pancake)
Calories 161 kcal
Carbohydrate 30g
Sugars 11g
Fibre 3.5g
Fat 3g
Saturated 1g
Protein 8g
Bonus Points
 Great breakfast option before an
early workout
 Great source of slow absorbing
protein
Laura Kealy
Educator SPORTS NUTRITION
Sports Nutrition
Recipe
Berry Seedy Porridge (1 serving)
80g oats/porridge 1. Make oats are per instructions on packet

 Use 100ml of milk in place of water if
100ml full fat milk
specified
20g goji berries 2. Add berries and seeds
20g blueberries
30g chia seeds  A whole host of healthy options can be
used to spice up porridge/oats:
o Crushed nuts
o Peanut butter
o Scoop of flavoured protein powder
o Honey
o Banana
The Numbers (1 serving)
Calories 546 kcal
Carbohydrate 84g
Sugars 12g
Fibre 17g
Fat 17g
Saturated 3g
Protein 16g
Bonus Points
 Great breakfast option before a
competition
 Great source of plant based iron
Laura Kealy
Sports Nutrition
Recipe
Chilli Con Carne (6 servings)
2 Tbsp. olive oil 1. Sauté the onions on medium-high heat for

500 g minced beef 10 minutes before adding garlic and
1 onion, finely diced peppers
2 cloves of garlic, crushed 2. Add in meat and spices (cumin, cinnamon
2 bell peppers, chopped and paprika).
2 Tbsp. cumin 3. Cook until meat is brown, and then add in
1 Tbsp. cinnamon
chopped tomatoes.
1 Tbsp. paprika
4. Simmer for 20 minutes.
1 small red chilli
500 g tomatoes, chopped 5. Add in juice of lime and kidney beans, and
400 g kidney beans simmer for another 5 minutes.
Juice of 1 lime 6. Add in honey.
1 Tbsp. honey 7. Serve with wholegrain rice
The Numbers (1 portion)

Calories 339 kcal
Carbohydrate 23g
Sugars 12g
Fibre 9g
Fat 13g
Saturated 4g
Protein 27g
Bonus Points
 Excellent source of protein
 Extra portions can be frozen
 Great recovery meal
Laura Kealy
Sports Nutrition
Recipe
Fish Pie (4 servings)
2 Teaspoons coconut oil 1. Cook the potatoes and turnip in boiling water until
tender (about 20 minutes).
500 g potatoes
2. Preheat the oven to 190C/gas 5/fan 170C.
1 onion, finely diced
3. While the potatoes and turnip cook, put the soft
1 med turnip cheese and stock into a large saucepan and heat
3 medium carrots gently, stirring with a wooden spoon, until blended
150 veg stock and smooth.
200 tub Philadelphia garlic 4. Stir the fish into the sauce with the prawns. Season
and herbs with some pepper.
650g skinless, boneless cod, 5. Tip the mixture into a baking dish. Drain the
cut into large chunks potatoes and swede, mash them well and season
with black pepper.
100g cooked peeled prawns
6. Spoon the mash over the fish to cover it completely.
150g frozen peas
7. Bake for 25-30 minutes until piping hot, then
transfer to a hot grill for a few minutes to brown the
top.

Calories 567 kcal
Carbohydrate 45g
Sugars 11g
Fibre 7g
Fat 16g
Saturated 8g
Protein 41g
Bonus Points
 Excellent source of vit A & C
 Good recovery meal
Laura Kealy
Sports Nutrition
RecipeSalmon (3 servings)
Teriyaki
2 tablespoons of honey 1. Preheat the oven
2. Finely chop a clove of garlic
1 clove of garlic 3. Finely chop about an inch cube of the ginger
1-inch cube of ginger 4. Squeeze the juice of a lime into a bowl. Grate the zest into the
3 salmon fillets (100g each) bowl as well.
5. Heat 1 teaspoon of coconut oil in a small saucepan
1 lime 6. Fry the ginger and garlic for about 3 mins (keep moving them
5 tablespoons of dark soy about with a wooden spoon)
sauce 7. Add the juice and zest of the lime to the pan with 5 tablespoons
of the soy sauce and 2 tablespoons of honey
8. Stir the sauce until it thickens and becomes sticky
9. In a frying pan sear the salmon on each side (this is literally frying
it on both sides for 2 mins each side)
10. Place the salmon in an oven dish and spoon the sauce over the
top equally between the 3 fillets
11. Bake for 15 mins
12. Serve with veg and quinoa/cauliflower rice

Calories 190kcal
Carbohydrate 12g
Sugars 10g
Fibre 0g
Fat 8g
Saturated 5g
Protein 20g
Bonus Points
 Healthy omega 3 fatty acids
 Great source of protein
Laura Kealy
Sports Nutrition
RecipeStir Fry (4 servings)
Chicken
500g chicken fillets 1. Grate 1 teaspoon lemon zest and set aside.
½ lemon 2. Juice the lemon and whisk 3 tablespoons of the juice
60 mls of chicken stock (made with ¼ with broth, soy sauce in a small bowl
stock cube) 3. Heat oil in a large frying pan over medium-high heat.
1.5 tablespoons reduced-sodium soy 4. Add chicken and cook, stirring occasionally, until just
sauce
cooked through, 4 to 5 minutes.
1 teaspoon coconut oil
5. Transfer to a plate with tongs.
500g chicken fillets cubed
150gmushrooms, halved or quartered 6. Add mushrooms and carrots to the pan and cook until
150g diagonally sliced carrots, (1/4 the carrots are just tender, about 5 minutes.
inch thick) 7. Add scallion whites, garlic and the reserved lemon zest.
100g mangetout 8. Cook, stirring, until fragrant, 30 seconds.
100g baby sweetcorn 9. Whisk the broth mixture and add to the pan; cook,
4 scallions, cut into 1-inch pieces, stirring, until thickened, 2 to 3 minutes.
white and green parts divided
10. Add scallion greens and the chicken and any
3 cloves chopped garlic
accumulated juices; cook, stirring, until heated through,
1 to 2 minutes.

Calories 226 kcal
Carbohydrate 10g
Sugars 3g
Fibre 2g
Fat 3g
Saturated 1g
Protein 42g
Bonus Points
 Good low carb option
 Very easy to make
 Great protein based meal
Laura Kealy
Sports Nutrition
Recipe Bean & Quinoa Bake (4 servings)
Chicken,
1 garlic clove, crushed 1. Heat oven to 180C/160C fan/gas 4/360F
2 medium carrots 2. Chop onion, garlic, &, peppers
2 tablespoons paprika 3. Heat 1 tsp of coconut oil in a large saucepan
400g crushed tomatoes 4. Ass onion, carrots and peppers, fry for 5 mins
5. Stir in tin of tomatoes, stock & 2 tins of butter
150ml chicken stock
beans, season well
2x400g tins of butter beans 6. Bring to boil, put in chicken breasts into sauce
150g frozen peas 7. Ass the peas
4 chicken fillets 8. Transfer all food in the saucepan into a casserole
2 teaspoons coconut oil dish
2 peppers, chopped 9. Cover with a tight fitting lid and put into over for 45
1 onion, finely diced mins
10.Boil 120g of quinoa for 12 mins
11.Serve one potion of bake with 1 portion quinoa
12.Freeze any uneaten potions for future

Calories 428 kcal
Carbohydrate 52g
Sugars 12g
Fibre 20g
Fat 2g
Saturated 0g
Protein 42g
Bonus Points
 Total daily vit C needs
 Excellent recovery meal
 Can be made in bulk
Laura Kealy
Sports Nutrition
Recipe Crusted Salmon (1 serving)
Pistachio
30g pistachio Nuts 1. Heat oven to 180C/160C fan/365/gas 4

½ teaspoon honey 2. Peel sweet potato and cut into cubes
½ teaspoon extra virgin olive oil 3. Drizzle with coconut oil and paprika, put into
1 salmon darn/fillet (approx. oven
4. Shell and roughly chop nuts, add to bowl
100g)
with lemon juice, olive oil & seasoning
100g sweet potato
5. Mix well
½ teaspoon of paprika
6. Place salmon in aluminium foil in a baking
½ teaspoon coconut oil tray, spoon mix over fish
80g broccoli 7. Check on sweet potato when you are placing
Squeeze of lemon juice fish in oven
Salt & pepper to season 8. Bake fish for 20 mins or until cooked through
9. 5 mins from taking fish out of oven steam
broccoli

Calories 555 kcal
Carbohydrate 36g
Sugars 8g
Fibre 8g
Fat 34g
Saturated 8g
Protein 29g
Bonus Points
 High in healthy fats
 Quick prep & cooking time
 Great for a low carbohydrate day
 Great source of Vitamins C & A
Laura Kealy
Sports Nutrition
Two Potato Hash with Salsa, Avocado & Eggs
Recipe
(1 serving)
2 eggs, poached 1. Grate all potatoes

2. Finely chop onions and mix into potato –
300f white potatoes
235g sweet potato season
3. Heat 1 tsp of coconut oil in a large pan
40g cherry tomatoes
4. Cook hash mix and press into pan
½ medium avocado
½ small red onion 5. Cook for 3 mins on both sides
6. Poach eggs
½ tsp. salt & pepper
7. Mix tomato, red onion, olive oil, garlic and
2 tsp coconut oil
1 lime (juiced) season well
8. Pit and chop avocado
1 tsp extra virgin olive oil
9. Arrange as per picture or as desired
1 garlic clove, crushed

Calories 522 kcal
Carbohydrate 62g
Sugars 10g
Fibre 22g
Fat 26g
Saturated 8g
Protein 14g
Bonus Points
 High in good carbohydrates
 Great pre-workout meal
 Good source of healthy fats
 High in fibre
Laura Kealy
Sports Nutrition
Recipe Lasagne (6 servings)
Med-Veg
1 red pepper 1. Heat oven to 190C/170C fan/375F/gas 5
1 medium courgette 2. Cope and place all veg (except spinach) into a deep baking
100g cherry tomatoes tray
1 medium eggplant 3. Add paprika and melted coconut oil, season well
5 cloves garlic, crushed 4. Roast for 20 mins
2 medium red onions 5. Stir in chickpeas, chopped tomatoes and oregano
2x400g tins of chopped tomatoes 6. Roast for 10 mins, stir twice
2x400g tins of chickpeas 7. Wilt spinach during these 10 mins and then add to baking
200g spinach, wilted dish
200g whole-wheat lasagne sheets 8. Cook lasagne sheets for 7 mins in boiling water
2x125g mozzarella balls, sliced thinly 9. In a lasagne dish (medium sized rectangular oven dish)
100g fresh parmesan, grated place 1/2 of the veg mix, then layer of lasagne sheets
200ml crème fraiche (carefully) then a layer of sliced mozzarella
Salt & pepper to season 10. Then spoon on the second layer of the veg mix, mix the
1 tablespoon dried oregano crème fraiche and parmesan and spoon ½ of it over veg
2 tablespoons smoked paprika mix, then add lasagne sheets and then the rest of the
1 tablespoon coconut oil sauce on top
11. Bake for 30 mins
Calories 431 kcal
Carbohydrate 52g
Sugars 11g
Fibre 12g
Fat 12g
Saturated 6g
Protein 23g
Bonus Points
 Great for a meat free option
 58% of Vitamin C requirements
 32% of calcium requirements
 Great pre-event meal
Laura Kealy
Sports Nutrition
RecipeBurgers (6 servings)
Gobble
1. In a large bowl, place the turkey.
400g turkey mince
2. Combine sun-dried tomatoes, red pepper, and shallot
8 sun-dried tomatoes
in a food processor and pulse until finely chopped.
1 sweet red pepper, coarsely Add to turkey mixture.
chopped 3. Add egg and pesto to turkey and mix all ingredients
well with your hands to combine. Season with salt
1 onion, coarsely chopped
and pepper.
45g pesto 4. Form into approx. 7 patties and refrigerate until ready
One egg to grill.
5. Preheat grill to medium.
Sea salt
6. Grill burgers for approximately 5 minutes on each
freshly ground black pepper
side or until cooked through.
7. Freeze any extra burgers for future use
The Numbers (1burger)
Calories 200 kcal
Carbohydrate 3g
Sugars 2g
Fibre 0.5g
Fat 13.5g
Saturated 4.3g
Protein 17g
Bonus Points
 Excellent low CHO option
Laura Kealy
Sports Nutrition
Recipe
S&S Frittata (3 servings)
1 salmon fillet (approx. 1. Bake the salmon fillet at 180°C for 25
minutes before breaking up into small
100 g)
chunks.
7 eggs
2. Place a small non-stick oven dish or pan
3 spring onions, containing 1 Tbsp. extra virgin olive oil in
chopped the oven for 5 minutes in order to pre-
100 g feta, crumbled heat.
2 handfuls baby 3. In the meantime, beat the eggs in a large
spinach bowl and then mix in all the other
1 Tbsp. extra virgin ingredients in a bowl.
olive oil 4. Next, pour this egg mix into the pre-
heated dish.
5. Bake for 20 minutes and serve.
Calories 402 kcal
Carbohydrate 2g
Sugars 2g
Fibre 2g
Fat 30g
Saturated 10g
Protein 30g
Bonus Points
 Excellent low CHO option
 High in iron
Laura Kealy
Sports Nutrition
Brigid’s
RecipeBurger and Chips (4 servings)
Burgers 1. Beat the egg along with garlic, basil, paprika, salt and pepper.
500 g lean beef mince 2. In a large bowl and using your hands, add the chopped onion to
1 clove garlic, crushed the beef mince.
1 red onion, finely chopped
3. Next, add the egg mix, mixing well using your hands and then
1 egg
form into 4 burgers (quarter pounders).
Pinch of salt and pepper
4. Refrigerate for 30 minutes, and pre-heat the oven to 190°C.
1 teaspoon dried basil
1 teaspoon paprika 5. On a baking tray greased with olive oil, cook for 20 to 30
1 Tbsp. extra virgin olive oil minutes depending on how well you like your burgers done.
6. Pre-heat the oven to 200°C
Wedges
7. Chop potatoes into wedges and toss in a large bowl with the
3 white potatoes
olive oil, cumin, paprika, pepper and salt.
1 Tbsp. coconut oil
1 Tbsp. extra virgin olive oil
8. Spread the slices evenly over a baking tray greased with coconut
Sprinkle of sea salt oil.
Sprinkle of cumin 9. Bake for 15 minutes, flip them over, and bake for an additional
Sprinkle of smoked paprika 10 minutes, or until they are golden brown.
Sprinkle o ground black pepper

Calories 513 kcal
Carbohydrate 41g
Sugars 2g
Fibre 6g
Fat 26g
Saturated 13g
Protein 30g
Bonus Points
 Great for a healthy snack
 Very quick & easy to make
 Great for plant based protein
Laura Kealy
Sports Nutrition
Recipe
Carrot & Lentil Spicy Soup (4 servings)
2 teaspoons coconut oil
1. Heat 2 Tablespoons in a large pot over
1 sweet onion, chopped
medium heat. Sauté the onion and garlic until
3 garlic cloves, minced
soft. Add the carrots and sauté until carrots
7 carrots, peeled, chopped
are tender about 10-12 minutes.
1 teaspoon cumin 2. Add the spices and sauté for an additional 2
1 teaspoon turmeric minutes.
2 teaspoon coriander 3. Add the vegetable stock, diced tomatoes and
½ teaspoon paprika lentils and stir to combine. Simmer on low
¼ teaspoon cinnamon heat for 20 minutes, or until lentils are
300g red lentils tender.
1 tin diced tomatoes 4. To create a creamy soup, use a blender and
1.5L vegetable stock blend soup in portions or use an immersion
Salt and pepper to taste blender.
Calories 216 kcal
Carbohydrate 36g
Sugars 9g
Fibre 7g
Fat 3g
Saturated 2g
Protein 11g
Bonus Points
Laura Kealy
Sports Nutrition
Recipe
Muddy Bananas (6 servings)
3 ripe bananas 1. Heat oven to 175C/160C fan/350F/gas 4
 no green on them at all! 2. Blitz the bananas until they are pureed
60g Cacao powder 3. Stir in cacao/coco powder and baking soda
 you can also use coco to banana mix
powder but cacao would 4. Place suitable size greaseproof paper into
be considered healthier small baking dish (press into corners)
½ teaspoon baking soda 5. Pour in mixture and shake dish so mix
spreads evenly
6. Bake for 15 mins
7. Let dish cool completely before removing
brownies
8. When brownie cake has cooled cut to 6
brownies

Calories 120 kcal
Carbohydrate 18g
Sugars 7g
Fibre 3.5g
Fat 1g
Saturated 0g
Protein 2.3g
Bonus Points
 Quick prep & cooking time
 Great for a sugar craving
Laura Kealy
Sports Nutrition
Recipe
Peanut Butter!
240g of raw shelled, peeled 1. Heat oven to 175C/160C fan/350F/gas 4
peanuts 2. Place some greaseproof paper on a
 If you’re working in baking tray and spread out the nuts on it
cups – it’s 2 cups 3. Bake nuts for 10 mins to loosen oils
2 teaspoons of salt 4. Place all nuts into foods processer while still
1 tablespoon of honey warm
5. Pulse until crumbly
 This is optional – add 6. Then blitz for at least 3 mins
honey if you prefer a 7. Add salt and honey
sweeter nut butter 8. Blitz for another minute until nuts are
creamy butter consistency
9. Place in airtight jar and keep in fridge
10. You can use this recipe for any kind of nut!

Calories 95 kcal
Carbohydrate 4g
Sugars 2g
Fibre 3.5g
Fat 8g
Saturated 2g
Protein 4g
Bonus Points
Laura Kealy
Sports Nutrition
Recipe
Laura Peanut Butter Protein Bars (10 serving)
110 g porridge 1. Line an 8-inch square pan with a piece of

129g peanut butter parchment paper
2. Mix the porridge, add the peanut butter & honey
85g honey
together in a large bowl and add to wet mix
30g chocolate chips 3. Stir well to combine. Add the protein and mix
2 scoops vanilla again.
protein powder 4. If the mixture is a bit dry, add a splash of water
and mix again.
5. Press into pan and pop into the freezer.
6. After freezing the bars for about 5-10 minutes,
remove from freezer and slice into bars.
Store in the freezer for a week or longer in an air-tight

freezer bag or container

Calories 183 kcal
Carbohydrate 18g
Sugars 9g
Fibre 2g
Fat 9g
Saturated 1g
Protein 8g
Bonus Points
 Great for post-workout
snack
Laura Kealy
Sports Nutrition
Choc-Nutty Bars (10 serving)
Recipe
40g cashews 1. Add all dry ingredients into food processer and
process.
35g almonds
2. Then add dates one at a time until it comes
30g pumpkin seeds together into a large ball.
150g pitted dates 3. If it doesn’t then add 1 tablespoon of water at
1.5 tablespoons cacao time until it does.
powder 4. Press into pan and pop into the freezer.
20g chocolate chips 5. After freezing the bars for about 5-10 minutes,
remove from freezer and slice into bars.
Store in the freezer for a week or longer in an air-

tight freezer bag or container

Calories 104 kcal
Carbohydrate 4g
Sugars 2g
Fibre 3.5g
Fat 8g
Saturated 2g
Protein 4g
Bonus Points
 High in iron
Laura Kealy
Sports Nutrition
Recipe Banana Breakfast Bites (4 serving)
Blueberry
75 g porridge oats 1. Mix the dry ingredients in a large bowl.
1 Tbsp. milled flaxseed 2. In a blender, mix the eggs, coconut oil,
1 Tbsp. ground almonds bananas, blueberries, honey and vanilla
1 Tbsp. milled chia seeds essence until smooth.
1 tsp. baking powder
3. Add this mix to the dry ingredients bowl
1.5 Tbsp. raisins
and mix well to form a wet dough.
0.5 tsp. cinnamon
Pinch of salt 4. Using a spoon, transfer and evenly
0.5 Tbsp. coconut oil distribute into muffin cases in a muffin
2 eggs tray.
2 Tbsp. blueberries 5. Bake in an oven pre-heated to 190°C
1 bananas, mashed for 30 minutes.
– 0.5 tsp. vanilla essence
– 1 Tbsp. honey
Calories 224 kcal
Carbohydrate 35g
Sugars 10g
Fibre 4g
Fat 8g
Saturated 2g
Protein 7g
Bonus Points
Laura Kealy

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3 ripe bananas, medium 1. Blitz oats in a food processer to make a flour

80g oats/porridge 1. Make oats are per instructions on packet

2 Tbsp. olive oil 1. Sauté the onions on medium-high heat for

The Numbers (1 portion)

The Numbers (1 portion)

The Numbers (1 portion)

The Numbers (1 portion)

The Numbers (1 portion)

30g pistachio Nuts 1. Heat oven to 180C/160C fan/365/gas 4

The Numbers (1 portion)

2 eggs, poached 1. Grate all potatoes

The Numbers (1 portion)

The Numbers (1 portion)

The Numbers (1 portion)

The Numbers (1 portion)

110 g porridge 1. Line an 8-inch square pan with a piece of

Store in the freezer for a week or longer in an air-tight

The Numbers (1 portion)

Store in the freezer for a week or longer in an air-

The Numbers (1 portion)

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