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The days are getting shorter, but you need to make every minute count - especially when you want to stay healthy and focus on your nutrition. This is why quick, easy, and healthy meals are essential.

You’re busy, we all are, but in that rush, we all still want to eat healthy and get the nourishment that we need to get us through the day.

For this reason, we have devised a way of how you can get some power breakfast, lunch, and dinner in, in a relatively short space of time; making fitting meal prep time into your daily routine quick and easy.

You can find all these tasty recipes and more in DNAFit's personalised Meal Planner!

Breakfast

Smoked Salmon and Avocado Corn Thins

Ingredients

1 pinch black pepper

3 corn thins (approx 6g each)

75g smoked salmon slices

1 cup rocket leaves

1⁄4 ripe avocado, small (approx 180g each)

 

Prep time: 5 mins

 

Cooking method

Spread the avocado over the corn thins.

Top with rocket leaves and smoked salmon.

Season with freshly ground black pepper according to taste.

 

Chef's suggestion

For gluten-free, check the brand of corn thins is gluten-free or substitute with gluten-free crisp bread.

 

Protein Pancakes with Yoghurt

Ingredients

15g vanilla flavour soy protein powder

5ml flaxseed oil

70g frozen strawberries

2 egg whites (large egg)

80g soy yogurt, vanilla

 

Prep time: 10 mins

 

Cooking method

Whisk together the egg whites, protein powder and flaxseed oil.

Heat a small non-stick frying pan over medium heat. Pour in the batter ensuring the base is covered evenly.

When the batter starts to bubble on top, flip the pancake over and cook on the other side until golden brown.

Meanwhile, place the strawberries in a microwave dish and heat on high in 30 second lots until the strawberries are warmed through.

Drain any excess juices from the strawberries and mix the strawberries together with the yogurt.

Remove the pancake from the frying pan onto the serving plate, cover half of the pancake with the strawberry yogurt mixture and fold the pancake over.

Pour the strawberry juice over the top, serve and enjoy.

 

Banana and Berry Smoothie

Ingredients

1 small ripe banana

140g blackberries, About, blueberries, raspberries or strawberries (or use a mix), plus extra to serve

1 apple juice or mineral water, optional

1 runny honey, to serve

 

Prep time: 5 mins

 

Cooking method

Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.

                                            

Lunch

Open Topped Crunchy Tuna Sandwich

Ingredients

2 cherry tomatoes, small (approx 10g each)

1⁄2 celery stick (approx 30 grams each)

55g tinned tuna in spring water

1 slice gluten free multigrain bread (approx 39g each)

1⁄2 cup rocket leaves

1 pinch sea salt

5g walnuts, raw

35g soy yogurt, natural

1⁄2 tsp mustard, wholegrain

1⁄4 eating apple, medium (approx 138g each)

 

Prep time: 5 mins

 

Cooking method

Chop the core the apple and then roughly chop along with the celery and walnuts

Mix the yogurt and mustard together, and then stir in the drained tuna, celery, apple and nuts. Season well with salt and freshly ground black pepper.

Top the bread with the mixture and slice in half; serve with the rocket leaves and halved cherry tomatoes.

 

15 Minute Chicken Pasta

Ingredients

350g pasta bows (farfalle)

300g broccoli, cut into small florets

1 tbsp olive oil

3 large skinless boneless chicken breasts, cut into bite-sized chunks

2 garlic cloves, crushed

2 tbsp wholegrain mustard

juice of 1 large orange or 2 small oranges

25g flaked almonds, toasted

 

Cooking time: 15 minutes

 

Cooking method

Cook the pasta in plenty of boiling salted water according to the packet instructions. Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.

While the pasta is cooking, gently heat the oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10 minutes, adding the garlic for the last 2 minutes.

Mix the mustard with the orange juice in a small bowl. Pour the mixture over the chicken, and gently simmer for a minute or two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water. Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve.

 

Veggie Club Sandwich

Ingredients

3 slices granary bread

large 1 handful watercress

1 carrot, peeled and coarsely grated

small squeeze lemon juice

1 tbsp olive oil

2 sp reduced fat houmous

2 tomatoes, thickly sliced

 

Prep time: 10 mins

 

Cooking method

Toast the bread. meanwhile mix the watercress, carrot, lemon juice and olive oil together. In a small bowl spread the houmous over each slice of toast. Top 1 slice with the watercress and carrot salad, sandwich with another slice of toast and top with the tomato. Lay the final slice of bread, houmous side down, then press down and eat as is or cut the sandwich into quarters.

                                               

Dinner

Quinoa Bowl with Poached Eggs

Ingredients

170g quinoa (red and white, cooked)

228g eggs (chicken, whole, raw)

118g curly kale (raw)

36g walnuts (kernel only)

8g fresh parsley

20g fresh lemon juice

1.1g chilli flakes

 

Prep time: 5 mins

Cooking time: 15 mins

 

Cooking method

Place quinoa in a non-stick saucepan and cook according to packet instructions.

Combine cooked quinoa with kale pesto (use recipe for Kale Pesto), alternatively you can spoon pesto on the side. Season with salt, pepper, and lemon juice.

Make poached eggs and serve them over quinoa bowls. Sprinkle some coriander leaves and pepper, add a sliced picket gherkins and chopped walnuts.

 

Chicken, Avocado, and Salsa Wrap

Ingredients

1 tbsp spicy tomato salsa

1 tortilla, wholemeal flour, medium (approx 40g each)

100g chicken breast fillets, pre-cooked

1 cup rocket leaves

1⁄2 ripe avocado, small (approx 180g each)

 

Prep time: 5 mins

 

Cooking method

Warm the tortilla in a microwave oven on high for 20-30 seconds and transfer to a serving plate.

Mash the avocado and spread over the warmed tortilla.

Slice the chicken and place down the centre third of the tortilla, top with the salsa and rocket leaves.

Fold over the outer thirds to make a wrap and eat immediately.

 

Chef's Suggestion

Use plain salsa if you don't like spicy foods.

 

Minted Salmon and Pea Fishcakes

Ingredients

500g leftover cooked potatoes or mash from the chiller cabinet

418g tinned salmon pink or red, drained

140g frozen peas, defrosted

handful fresh mint, roughly chopped

1 tbsp tartar sauce

about 3 tbsp plain flour, for dusting

3 tbsp light olive oil or vegetable

lemons halves to serve, optional

Prep time: 10 mins

Cooking time: 10 mins

Cooking method

If you’re using leftover cooked potatoes, mash them until they are smooth. Flake the salmon into a bowl, removing any skin and large bones. Add the peas, mint, tartare sauce and mashed potato, and season to taste. Mix well, then, using floured hands, shape into 8 flat fishcakes. Dust with flour.

Heat the oil in a large frying pan over a medium heat. Fry the fishcakes in 2 batches for 3-4 mins each side, turning carefully with a fish slice or spatula, until golden and crisp. Serve with a squeeze of lemon and a green salad.

  

Don't forget to share your DNAFit-inspired meal creations with us on social media! Tag us at @dnafithq or use the hashtag #dnafit 

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