Holly Welch
Pre-Contest Diet
Meal 1: 100g Low Fat Greek Yoghurt + 1 Scoop Whey Protein
Meal 2: 100g Chicken Breast + 100g Broccoli
Meal 3: (Pre Workout Meal) 25g of dried oats + 50g Low Fat Greek Yoghurt + 1 Scoop Whey Protein
Meal 4: (Post Workout Meal) 100g Chicken Breast + 100g Broccoli + 20g of Rice or Potato
Meal 5: 100g Chicken Breast + 100g Broccoli
Bedtime Snack: 40 calorie Hot Chocolate or 1 Ryvitta topped with 50g of Cottage Cheese
Contest Diet
Meal 1: 100g Chicken Breast + 100g Broccoli
Meal 2: 100g Chicken Breast + 100g Broccoli
Meal 3: (Pre Workout) 100g Chicken Breast + 100g Broccoli
Meal 4: 40g Dried Oats 50g of Low Fat Greek Yoghurt
Meal 5: 100g Chicken Breast + 100g Broccoli
Bedtime Snack: 40 Calorie Hot Chocolate or 1 Ryvitta topped with 50g of Cottage Cheese
Low Carb Chicken Pizza
Ingredients
1 Chicken Breast
1 Table Spoon of Tomato Pure (I use a low calorie tomato pasta sauce)
1 Beef tomato – Sliced
30g of Feta Cheese
Method
Step 1: Butterfly your Chicken and cook in oven on a pizza tray.
Step 2: While the Chicken is still hot place one tomato puree
Step 3: Place on Sliced Beef Tomato and top with Feta Cheese
Step 4: Grill until cheese is melted.
Optional: you can add other toppings if you wish. Healthy options include peppers, onions, olives, pineapple.
Cranberry and Almond Stuffed Chicken
Ingredients
1 Chicken Breast
20g of Cranberries
30g of Flaked Almonds
Method:
Step 1: Butterfly chicken
Step 2: Place Cranberries and Almonds on one side of the chicken
Step 3: Fold over the plain side of the chicken over so the Cranberries and Almonds are completely covered
Step 4: Cook on a low heat in the oven
In a Rush? – You can prep your chicken as explain above but instead of cooking in the oven, wrap it in Clingfilm and cook in the microwave for 7mins on defrost. I use this method a lot as it keeps the juices in the chicken and surprisingly tastes a lot nicer – its also great when you’ve got little time to cook!!
Salt ‘n’ Pepper Chicken
Ingredients:
1 Chicken Breast
2 Whole Eggs
Plain Flour
Salt and Pepper (or a seasoning of your choice)
Spray Oil
Method
Step 1: cut your Chicken breast into chunks
Step 2: beat your eggs together
Step 3: Roll your Chicken chunks into the Egg mix
Step 4: Roll the Egg-covered Chicken into the Flour
Step 5: Lightly spray your frying pan with oil and place in the Chicken once hot
Step 6: Sprinkle on Salt and Pepper (or a seasoning of your choice)
For Increased Carbohydrates, serve with Rice or Sweet Potato.
Chicken and Spinach Frittata
Ingredients
1 Chicken Breast
2 Whole Eggs
Handful of Fresh Spinach
Step 1: Cut chicken into small chunks
Step 2: Beat eggs together and fry in a pan. Add Chicken straight after
Step 3: Once cooked place spinach in the middle of the omelette to warm
Step 4: Fold Omelette in half to make a frittata – then serve
This is served nicely with a fresh salad.