https://padlet.com/midlandsnutritionist/ce6adyvak152qin7 en-us 2021-02-26 08:15:41 UTC 2026-01-25 09:06:13 UTC hello@padlet.com https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244497646 2021-02-26 09:16:52 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244497646 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244499474 I found cooking this meal was very straight forward and I enjoyed completing this task. This meal took me approximately 30-40 minutes (including prep time) to complete which may be time consuming for elite athletes. ]]> 2021-02-26 09:17:44 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244499474 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244506398 This meal was easy to prep and cook. Prepping consisted off cooking up peppers, onions, garlic, baby corn and broccoli into small bitesize pieces and dicing the chicken up into small parts. Starting with browning the chicken, and then adding the vegetables bit by bit and then adding in the chicken stock and the tinned chopped tomatoes. Finally adding the rice and allowing the food to simmer. Allowing the chicken to cook through till golden brown and vegetables to go soft, cooking time was approximately 20 minutes. ]]> 2021-02-26 09:21:03 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244506398 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244513541 5 different vegetables and rice which are a good source of carbs. 
This means a fast energy source for high intensity exercise. 
It improves the immune function.
Chicken which is a good source of protein. 
This aids muscle recovery, and improves strength whilst also aiding growth.


]]> 2021-02-26 09:24:21 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244513541 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244527007 This meal would be effective as a lunch time meal as will be a great source of energy for high intensity training. Therefore this meal would suit before a training session. This meal would also benefit after a session as the protein would help aid recovery. ]]> 2021-02-26 09:30:11 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244527007 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244550823 2021-02-26 09:40:31 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244550823 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244552391 I found cooking the meal easy enough,  the meal tasted nice but next time i would replace the chips with new potatoes. ]]> 2021-02-26 09:41:12 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244552391 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244558790 the meal was easy enough to prepare and didn't take too long. ]]> 2021-02-26 09:44:07 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244558790 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244563368 This meal contains a good source of protein, and provides a a source of iron. 
Also the veg provides a good source of carbs. ]]> 2021-02-26 09:46:16 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244563368 b7007183 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244563751 It was all fairly straight forward, took less than half an hour to make.]]> 2021-02-26 09:46:27 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244563751 b7007183 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244567810 2021-02-26 09:48:13 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244567810 b7007183 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244568526 Prep: Just had to cut up the veg and meat. Cooking: Was fairly quick and wasn't too messy.]]> 2021-02-26 09:48:34 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244568526 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244569109 This meal would maybe be more benefit after performance, due to the meat being a source of protein therefore it would help aid recovery. also the veg would be a good way to restore energy source due to it being high in carbs. ]]> 2021-02-26 09:48:52 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244569109 b7007183 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244572434 Couple bits of veg/rice which are a good source of carbs and chicken a good source of protein.]]> 2021-02-26 09:50:19 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244572434 b7007183 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244575472 This meal would probably be best for after training as a recovery meal.]]> 2021-02-26 09:51:50 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244575472 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244581600 2021-02-26 09:54:34 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244581600 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244584874 This was a simple brunch meal, im glad the poached egg was runny! Next time i would use a brown bread.]]> 2021-02-26 09:55:57 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244584874 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244586938 Easy to prep: chop mushrooms and tomatoes and avocado
Cook: mushrooms and tomatoes in a pan with garlic and chilli. Poach an egg and construct on toast.]]> 2021-02-26 09:56:53 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244586938 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244589398 Egg - protein and fat
Toast - carb for energy
mushrooms - low calorie but antioxidant
avocado - omega 3 fatty acids and vits
tomatoes- vitamin c and antioxidant]]> 2021-02-26 09:57:56 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244589398 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244593340 2021-02-26 09:59:45 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244593340 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244594687 this would typically be seen at lunch preferably after training]]> 2021-02-26 10:00:20 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244594687 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244595740 Pretty straight forward easy to make and season and healthy. Took 15 minutes to grill the chicken, 2 min for veg and 5 min for couscous to cook, less than half an hour for a high protein healthy meal. ]]> 2021-02-26 10:00:51 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244595740 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244600856 I find making the breakfast simple and easy to follow from the recipe, the time to create was quick and simple by creating it the night before and having it ready for the next day. It could have gone better if I was to add more fruit into the meal]]> 2021-02-26 10:02:59 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244600856 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244600860 2021-02-26 10:02:59 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244600860 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244602132 The meal was fairly simple to cook, the majority of time was spent preparing the fruit and veg with the whole meal taking about 15 minutes to make.]]> 2021-02-26 10:03:33 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244602132 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244603139 Easy meal prep, seasoning the chicken before grilling. Salting the water for the veg. Chop the ends of the green beans, break the broccoli and put them in the boiling water, grill the chicken and wait for the couscous. ]]> 2021-02-26 10:03:59 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244603139 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244606827 2021-02-26 10:05:38 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244606827 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244609600 High in protein - chicken
Veg - goof source and fibre and carbs as well as part of the 5  a day.
Couscous - source of carbs and fat, giving you energy for next workout or activity. ]]> 2021-02-26 10:06:49 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244609600 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244610574 The meal was very easy to prep and cook, most of the fruit came prepared with only the strawberries needing cutting. The bacon for the omelet was bought without the fat on which meant I didn't have to prepare that. The omelet could be cooked in 1 pan which made it very easy to make.]]> 2021-02-26 10:07:14 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244610574 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244613795 The meal was easy to prep and cook, most of the stuff in the meal are easy to get and place into the meal with plenty of different fruits inside with being able to leave it over night in the fridge and eat it the next day]]> 2021-02-26 10:08:34 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244613795 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244614313 Most likely be the main meal for me, so at the end of the day ideally. Or if it is a big training day it can be the lunch meal to prepare for a long run or track session. ]]> 2021-02-26 10:08:49 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244614313 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244617677 High in protein, can pick in different fruits you like to enjoy more, very easy to make and then eat next morning from already being made the day before, lots of carbs from the fruit and diary low fat milk as well]]> 2021-02-26 10:10:25 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244617677 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244618740 This meal had 5 different types of fruit that are high in antioxidants and good for digestion. This fruit would contribute to roughly 2/3 of your 5 a day. The omelet contained eggs and bacon medallions with some red pepper meaning it was high in protein but low in fats. The cranberry juice is also very high in antioxidants and can be used to improve heart and digestive health.]]> 2021-02-26 10:10:55 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244618740 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244621542 The time I would say would be best to have in the morning to help get in the morning carbs and protein in ready for the workouts to come later in the day]]> 2021-02-26 10:12:15 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244621542 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244629789 This meal would be a very good breakfast for an athlete. With a relatively short cook time and fairly light meal it would allow an athlete to perform during the morning without feeling too full or heavy.]]> 2021-02-26 10:16:18 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244629789 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244635778 2021-02-26 10:18:44 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244635778 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244636299 2021-02-26 10:18:59 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244636299 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244636528 The muffins recipe were very simple and easy to follow. Put too much milk into start with so had to adjust the recipe slightly but turned out just the way I wanted them to. ]]> 2021-02-26 10:19:04 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244636528 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244637072 2021-02-26 10:19:20 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244637072 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244643125 2021-02-26 10:22:03 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244643125 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244647568 2021-02-26 10:24:04 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244647568 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244648451 I found it through the link on the PDF. The goats cheese didnt melt and instead burnt, so i replaced it with grated cheddar before putting the passata over the stuffed chicken breast. Everything else went okay!

]]> 2021-02-26 10:24:27 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244648451 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244648529 2021-02-26 10:24:29 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244648529 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244649172 very easy to make and to follow, not time consuming and the ingredients most people will have already in their house which makes it practical  ]]> 2021-02-26 10:24:48 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244649172 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244649878 2021-02-26 10:25:11 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244649878 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244650474 Easy and quick to make. Less than 30mins to make the meal. Probably need to balance the portion better. Found it through a friend. ]]> 2021-02-26 10:25:30 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244650474 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244650585  I make this kind of food all the time so it was easy to make, uncomplicated and time friendly, it took less than 15 minutes too cook. The majority of the time was spent cutting veg and cooking the chicken]]> 2021-02-26 10:25:33 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244650585 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244652864 yeah, only thing that took any sort of time was making sure the chicken breasts were correctly stuffed before the parma ham was wrapped around them.]]> 2021-02-26 10:26:35 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244652864 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655064 the peanut butter balls use oats which are high in fibre, they are slow digesting which provides a slow release of sugar, for a flow of energy 

protein pancakes after a morning of training they are high in protein to help the body recover throughout the day. ]]> 2021-02-26 10:27:41 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655064 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655379 rich in protein from the parma ham and chicken breast. Has a variety of vegetables. Probably only around 700 calories for a filling, low fat evening meal

]]> 2021-02-26 10:27:50 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655379 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655780 very easy to make, takes less than 30 minutes to make]]> 2021-02-26 10:28:04 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244655780 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244658850 Very easy as I already had most of the ingredients in. Just had to put it all in a bowl and mix together then straight in the oven for 30 mins. ]]> 2021-02-26 10:29:33 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244658850 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244659580 evening meal would probably suffice, full of protein which is filling. Also makes sense to eat it after a day's training]]> 2021-02-26 10:29:57 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244659580 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244661815 peanut butter balls - mid comp 

protein pancakes - after a morning training session 

]]> 2021-02-26 10:31:06 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244661815 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244674998 2021-02-26 10:37:25 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244674998 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244676060 2021-02-26 10:37:57 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244676060 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244687810 2021-02-26 10:42:55 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244687810 https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244690490 Apple and Cinnamon Pancakes

Very easy and quick to make, was quite nice but not a fan of plain yoghurt.]]> 2021-02-26 10:44:07 UTC https://padlet.com/midlandsnutritionist/ce6adyvak152qin7/wish/1244690490