{"id":36993,"date":"2025-11-24T12:36:34","date_gmt":"2025-11-24T12:36:34","guid":{"rendered":"https:\/\/cardiffstudentmedia.co.uk\/quench\/?p=36993"},"modified":"2025-11-24T12:44:06","modified_gmt":"2025-11-24T12:44:06","slug":"power-your-routine-with-these-three-gym-day-recipes","status":"publish","type":"post","link":"https:\/\/cardiffstudentmedia.co.uk\/quench\/food-and-drink\/power-your-routine-with-these-three-gym-day-recipes\/","title":{"rendered":"Power Your Routine with These Three Gym-Day Recipes"},"content":{"rendered":"\t\t
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Looking for food inspiration to fuel your next workout? Look no further, here are 3 recipes that are high in protein, low in cost and above all, super delicious.\u00a0
If you go to the gym, participate in sports or perhaps you just enjoy eating healthily, you\u2019ll know that a quality meal or snack is vital for your performance, both during your activity as well as repairing muscles after. As someone who grew up in a competitive swimming environment before moving to CrossFit, I have been exposed to a variety of meal plans and advice on how best to build muscle and truthfully, it can get quite overwhelming. Particularly with social media constantly throwing out contradictory ideas, recipes that scream the word protein like it\u2019s some buzzword, I\u2019m here to make it simple for you. Here are some of my favourite go-tos that help me push my body and make me feel great!<\/p>\n

<\/p>\n

Three-ingredient high protein pancakes<\/strong><\/p>\n


We all know that feeling when you have to get up for an early morning gym session, perhaps trying to squeeze in a quick workout before a lecture, you need that delicious breakfast to help motivate you to get out of bed and give you that energy boost. This simple 3 ingredient recipe is quick to make and high in protein, guaranteed to give you those gains.\u00a0<\/p>\n


Prep: 15 mins
Cook: 10 mins<\/p>\n


Ingredients:\u00a0
\uf0b7 35g vanilla protein powder (salted caramel is also a personal favourite)
\uf0b7 2 medium eggs
\uf0b7 1 banana
Method:\u00a0<\/p>\n

<\/p>\n

    \n
  1. \n
      <\/ol>\n<\/li>\n<\/ol>\n
        \n
      1. \u00a0Add all the ingredients into a blender.\u00a0<\/li>\n
      2. Blend until smooth.<\/li>\n
      3. Refrigerate the batter for 10 minutes to cool and thicken slightly.<\/li>\n
      4. Heat a non-stick pan over medium heat and pour in a small amount of batter, making
        4-5 pancakes.\u00a0
        Tip: Flip the pancakes when small bubbles form on the top.<\/li>\n
      5. Serve with your favourite toppings (recommended: Greek yogurt, honey and
        berries)<\/li>\n<\/ol>\n

        Homemade Oat Bars<\/strong><\/p>\n

        Let\u2019s face it, having the time to chef up a high-protein, gym-perfect meal isn’t always realistic particularly when balancing the gym with a busy uni lifestyle. This recipe has got you covered. These homemade oat bars are the perfect pre-workout snack you can meal prep and enjoy throughout the week.<\/p>\n

        <\/p>\n

        Prep: 10 mins
        Cook: 35-40 mins
        Ingredients:
        \uf0b7 60g vanilla protein powder\u00a0
        \uf0b7 100g of Greek yogurt\u00a0
        \uf0b7 1 banana\u00a0
        \uf0b7 300ml of your choice of milk (semi-skimmed is recommended but can be substituted
        for alternatives)
        \uf0b7 200g of porridge oats
        \uf0b7 Blueberries
        Method:<\/p>\n

        <\/p>\n

          \n
        1. \n
            <\/ol>\n<\/li>\n<\/ol>\n

            \u00a0<\/p>\n

              \n
            1. In a baking dish, mash the banana.<\/li>\n
            2. Mix the milk, protein powder and oats until the protein powder has completely
              dissolved.\u00a0<\/li>\n
            3. Spoon the yogurt on top in small dollops.<\/li>\n
            4. Add the blueberries.<\/li>\n
            5. Gently swirl everything together until the yogurt looks marbled but not combined.\u00a0<\/li>\n
            6. Bake at 180\u00b0C for 35-40 mins<\/li>\n
            7. Enjoy chilled or heated in the microwave and drizzle with honey. Store in the fridge
              for up to four days.\u00a0<\/li>\n<\/ol>\n

              <\/p>\n

              <\/p>\n

              Hot Honey Halloumi Chicken Rice Bowl<\/strong><\/p>\n


              This one might require a bit more effort, but it\u2019s totally worth it! The result is gorgeous, super rewarding and serves three portions so it can be enjoyed on other days. So, get the tupperware out and put your apron on!<\/p>\n


              Prep: 10-15 minutes
              Cook: 25-30 minutes<\/p>\n


              Ingredients:\u00a0
              \uf0b7 300g of chicken breast
              \uf0b7 150g of basmati rice
              \uf0b7 Oil spray
              \uf0b7 2 cloves of garlic, minced
              \uf0b7 1 onion, diced
              \uf0b7 1 red pepper, diced
              \uf0b7 1 tsp of paprika
              \uf0b7 1 tsp of cumin
              \uf0b7 \u00bd tsp of chilli powder
              \uf0b7 1 tsp of tomato paste
              \uf0b7 300ml of chicken stock
              \uf0b7 90g of halloumi
              \uf0b7 2 tsp of honey
              \uf0b7 A squeeze of lemon juice<\/p>\n

              Chilli flakes\u00a0
              Parsley for garnish (optional)<\/p>\n


              Method:\u00a0<\/p>\n

              <\/p>\n

              <\/p>\n

                \n
              1. \n
                  <\/ol>\n<\/li>\n<\/ol>\n
                    \n
                  1. Spray a pan with a small amount of oil and cook the onion and garlic for a few
                    minutes until soft. If they start to stick, add a splash of water.\u00a0<\/li>\n
                  2. Next, add the chicken and sprinkle in the paprika, chilli powder and cumin. Cook for
                    around 5 minutes.\u00a0<\/li>\n
                  3. Add the pepper and stir in the sweet chilli sauce and tomato paste.\u00a0<\/li>\n
                  4. Add in the rice and pour in the chicken stock. Mix well.\u00a0<\/li>\n
                  5. Bring to a boil then turn the heat down low. Cover and cook for 10-15 minutes until
                    the liquid has evaporated.\u00a0<\/li>\n
                  6. Turn off the heat and leave the pan.\u00a0<\/li>\n
                  7. Mix together honey, lemon juice and a pinch of chilli flakes.\u00a0<\/li>\n
                  8. Add a light amount of oil to a separate pan and fry the halloumi until golden and
                    crispy on both sides. Drizzle with half of the honey, just before the halloumi is done
                    and allow it to soak in.\u00a0<\/li>\n
                  9. Divide the chicken, rice and halloumi into three servings. Drizzle with the remaining
                    hot honey and sprinkle with a little bit of chopped parsley.<\/li>\n<\/ol>\n

                    <\/p>\n

                    <\/p>\n

                    Words by: Kiera-Leigh Phillips<\/em><\/strong><\/p>\n

                    <\/p>\n

                    Photo by\u00a0Shayda Torabi<\/a>\u00a0on\u00a0Unsplash<\/a><\/p>\n

                    <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

                    Looking for food inspiration to fuel your next workout? Look no further, here are 3 recipes that are high in […]<\/p>\n","protected":false},"author":650,"featured_media":36994,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[72],"tags":[3,3054,7660,7656,7657,7655,7658,96,1206,7659],"class_list":["post-36993","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-and-drink","tag-cardiff","tag-cardiff-student-media","tag-easy-meal-prep-ideas","tag-gym-day-recipes","tag-healthy-student-recipes","tag-high-protein-healthy-gym-meals","tag-post-workout-meals","tag-quench","tag-quench-magazine","tag-sports-nutrition-meals"],"acf":[],"yoast_head":"\nPower Your Routine with These Three Gym-Day Recipes - Quench<\/title>\n<meta name=\"description\" content=\"Enhance your workouts with these three easy-to-prepare recipes that are fuelled withprotein. Great for gym lovers, students and anyone looking for simple meals to boost energyand support recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cardiffstudentmedia.co.uk\/quench\/food-and-drink\/power-your-routine-with-these-three-gym-day-recipes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Power Your Routine with These Three Gym-Day Recipes - Quench\" \/>\n<meta property=\"og:description\" content=\"Enhance your workouts with these three easy-to-prepare recipes that are fuelled withprotein. 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