Fit Recipes: Healthy Fitness Meals

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  • PANCAKE WITH RICE FLOUR

    PANCAKE WITH RICE FLOUR

    Super Light Rice Flour Pancakes

    📋 Description

    These super light rice flour pancakes are a healthy, high-protein option perfect for breakfast or a post-workout meal. Gluten-free, fluffy, and easy to customize with your favorite flavors!

    🥣 Ingredients

    • 250 ml egg whites
    • 70 g rice flour
    • 1/2 sachet baking powder (or yeast)
    • Stevia (to taste)
    • Whey protein (any flavor) or fresh fruit (optional for filling)

    👨‍🍳 Instructions

    1. In a bowl, beat the egg whites together with the baking powder.
      • Alternative: You can replace baking powder with a pinch of baking soda and a few drops of lemon juice.
    2. Add the rice flour and stevia, then mix well until smooth.
    3. Heat a non-stick pan over medium heat.
    4. Pour small portions of the batter and cook the pancakes until bubbles form, then flip and cook the other side.
    5. Let the pancakes cool to room temperature.
    6. Fill them with:
      • Whey protein cream (hazelnut, chocolate, biscuit flavor, etc.)
      • OR fruit sauce (blueberries, strawberries, etc.)
    7. Serve and enjoy!

    💡 Tips

    • Use a mini pancake pan for perfect shape.
    • Add cinnamon or vanilla extract for extra flavor.
    • Perfect for gluten-free diets.

  • Chicken Chilli pan, boiling pan with spicyyoghurt sauce

    High-Protein Chicken Chili Pan

    High-Protein Chicken Chili Pan

    A hearty, muscle-building meal with a spicy yogurt sauce.

    ⏱️ Prep: 20 mins

    🔥 Cook: 45 mins

    🍽️ Serves: 4

    💪 626 kcal / serving

    Ingredients

    • 2 chicken legs (bone-in, ~350g)
    • 1 split chicken breast (bone-in, ~500g)
    • 1 tsp cumin
    • 2 cloves garlic, minced
    • 1 organic lemon (zested)
    • 1 tbsp hot paprika
    • 2 large red bell peppers
    • 3 medium onions
    • 2 tbsp olive oil
    • 400 ml chicken stock
    • 20 cherry tomatoes
    • 350g plain yogurt (3.5% fat)
    • 1 tbsp tomato paste
    • 3 tbsp all-purpose flour
    • Salt & black pepper to taste

    Instructions

    1. Prep the Chicken: Wash and pat dry the chicken pieces. Cut legs through the joint and halve the breast crosswise.
    2. Make the Marinade: Crush cumin with salt. Mix with minced garlic, lemon zest, hot paprika, and a splash of water to form a paste.
    3. Marinate: Toss chicken in the paste, cover, and refrigerate for at least 2 hours.
    4. Prep Veggies: Quarter and deseed bell peppers, chop into bite-sized pieces. Finely chop onions.
    5. Sear: Heat oil in a large roasting pan. Fry chicken until browned on all sides, then remove and set aside.
    6. Sauté: In the same pan, sauté onions and bell peppers until onions are golden brown.
    7. Simmer in Oven: Preheat oven to 200°C (400°F). Return chicken to the pan, add stock, bring to a boil, then roast in the oven for 30 mins.
    8. Mix Yogurt Sauce: Whisk yogurt, tomato paste, flour, and 100ml water until smooth.
    9. Final Touch: After 30 mins, stir cherry tomatoes and yogurt sauce into the pan. Roast for another 15 minutes.
    10. Serve: Season with salt and pepper. Enjoy!

    💡 Fitness Pro Tip: Thicken the sauce with yogurt and flour instead of heavy cream to keep it light. Serve with crusty white bread post-workout to replenish glycogen stores!

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