Before we dive into the kitchen, let's get one thing clear: when we work out but don't eat properly, it's like running on a treadmill that goes nowhere. Nutrition is the silent partner of every successful fitness journey.
We have all heard that training is important, but food plays an even bigger role in shaping our results. The famous bodybuilder Ronnie Coleman once said, "Diet counts for about 70% of success.
If you don't care about what you eat, you can forget about winning." We can sweat it out in the gym all we want, but if we're not mindful of what goes on our plate, we're just spinning our wheels.
The Trap Many Fitness Lovers Fall Into
A lot of us think that as long as we exercise daily, we can keep eating like usual. But one hot pot meal or a couple of casual dinners out can totally throw us off track. All the progress we grind for during the week can vanish just like that. It's heartbreaking to train so hard and yet see no results because of careless eating habits. If we want real, visible results, eating right needs to be part of our routine, not an afterthought.
Making Healthy Eating a Habit
Some of us might feel overwhelmed when hearing about calorie counting, protein intake, and nutrition planning. But trust us, once we get used to it, it's no trouble at all. In fact, it becomes second nature—and the health benefits are incredible. A healthy lifestyle—balanced meals, good sleep, and regular workouts—gives us endless rewards. It's all about forming habits that stick and working towards a stronger, better version of ourselves.
Two Key Rules for Fitness Meals
When it comes to eating for fitness, we stick to two main rules:
- First, balance meals and eat smaller portions more often. This way, we avoid overloading our stomachs and help digestion. Especially for muscle gain, three meals a day are simply not enough for the nutrients we need.
- Second, keep oil, salt, and sugar intake low. This doesn't mean cutting them out completely. For oils, it's better to choose less processed, cold-pressed ones. The fewer the steps, the healthier they are.
Simple and Effective Fitness Meal Recipe
Today's recipe is simple, practical, and totally beginner-friendly. Let's get started with the ingredients: rice, chicken fillet, mixed vegetables, asparagus, and broccoli. For mixed veggies, we can grab a frozen pack from the market or prepare fresh ones like corn, green peas, and carrots.
Step-by-Step Cooking Guide
Step 1: Cook the rice. Use 100 grams of raw rice, which makes about 400 grams of cooked rice. Adjust according to how much we eat to avoid waste.
Step 2: Marinate the chicken fillet. Mix thawed chicken fillet with cooking liquid, soy sauce, oyster sauce, salt, and a bit of cornstarch. Seal it and marinate overnight for better flavor.
Step 3: Boil the broccoli and mixed vegetables. Clean the broccoli and boil for about 3 minutes once the water's boiling. For mixed veggies, boil them for around 5 minutes after thawing.
Step 4: Sauté the asparagus. Wash it and stir-fry quickly with a bit of olive oil or plant-based oil until slightly golden. A tiny pinch of salt is optional.
Step 5: Pan-fry the chicken fillet. No need to add oil (or use just a little if preferred). Cook until both sides are golden and irresistible.
There we have it—a homemade, no-fuss fitness meal ready to power us up!
Meal Portions for Different Fitness Goals
We packed two different plates for two common goals:
- Muscle Gain Plan: 40 grams of protein + 70 grams of carbohydrates.
Perfect for people weighing between 70kg to 80kg. We can have 5–6 portions a day.
- Tip: For muscle gain, aim for 1.5–3g of protein and 4–6g of carbs per kg of body weight daily.
- Slimming Plan: 40 grams of protein + 21 grams of carbohydrates.
Ideal for those weighing between 65kg to 85kg. We can have 3–4 portions a day.
- Tip: For slimming, target 1.5–3g of protein and 0.5–1.0g of carbs per kg of body weight daily.
Let's Make Fitness and Healthy Eating Fun!
Lykkers, eating right doesn't have to be complicated or boring. With simple steps and a little planning, we can make every meal count toward our fitness goals. Let's promise ourselves not to let our hard-earned sweat go to waste. Together, we can enjoy the journey, savor every bite, and grow stronger every single day! What's your favorite fitness meal? Tell us—we'd love to hear your tips too!
Healthy Meal Prep Recipe | SIMPOL | CHEF TATUNG
Video by Simpol PH
