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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls
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Weekly Meal Prep for Athletes: Granola, Strawberry Chia Pudding, Steak Bowls & Lemongrass Chicken Bowls

2 Std. 30 Min.Für 8Nutri-Score C€€€
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was Sie brauchen

Zutaten

8 Personen
  • rolled oatsGetreide240 g
  • shredded coconut (toasted)Nüsse & Samen40 g
  • pumpkin seeds (toasted)Nüsse & Samen45 g
  • chia seedsNüsse & Samen30 g
  • pecans (chopped)Nüsse & Samen55 g
  • maple syrupVorräte120 ml
  • coconut oil (melted)Vorräte110 ml
  • dried cranberriesVorräte60 g
  • vanilla extractVorräte5 ml
  • cinnamon (ground)Gewürze2 g
  • chia seedsNüsse & Samen70 g
  • coconut milkGetränke480 ml
  • Greek yogurtMilchprodukte245 g
  • strawberries (puréed)Obst & Gemüse450 g
  • maple syrupVorräte30 ml
  • vanilla extractVorräte5 ml
  • blueberries (fresh, for topping)Obst & Gemüse100 g
  • NY strip steak (brought to room temperature)Fleisch800 g
  • sweet potatoes (halved)Obst & Gemüse4 Stücke
  • broccoli (cut into florets)Obst & Gemüse500 g
  • olive oilVorräte60 ml
  • saltGewürze8 g
  • black pepper (ground)Gewürze3 g
  • garlic powderGewürze5 g
  • maple syrup (for drizzling)Vorräte30 ml
  • butterMilchprodukte30 g
  • garlic (cloves, smashed)Obst & Gemüse3 Stücke
  • rosemary (sprigs)Obst & Gemüse2 Stücke
  • tomato (chopped)Obst & Gemüse2 Stücke
  • cucumber (chopped)Obst & Gemüse1 Stück
  • red onion (chopped)Obst & Gemüse1 Stück
  • boneless chicken thighsFleisch6 Stücke
  • lemongrass (minced)Obst & Gemüse30 g
  • shallot (minced)Obst & Gemüse30 g
  • garlic (cloves, minced)Obst & Gemüse6 Stücke
  • ginger (grated)Obst & Gemüse8 g
  • oyster sauceVorräte45 ml
  • soy sauceVorräte22 ml
  • fish sauceVorräte15 ml
  • honeyVorräte22 ml
  • brown sugarVorräte20 g
  • neutral oilVorräte22 ml
  • warm waterAndere60 ml
  • sugarVorräte30 g
  • fish sauceVorräte30 ml
  • lime juiceObst & Gemüse30 ml
  • garlic (cloves, minced)Obst & Gemüse3 Stücke
  • bird's eye chilies (minced)Obst & Gemüse2 Stücke
  • vermicelli noodlesGetreide300 g
  • carrots (shredded)Obst & Gemüse2 Stücke
  • cucumber (sliced, pickled)Obst & Gemüse1 Stück

pro Portion

Nährwerte

658kcal

Kohlenhydrate
60 g
Eiweiß
31 g
Fett
33 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Backblech
  • Rührschüssel ×2
  • Bratpfanne
  • Grill
  • Stielkasserolle
  • Backofen
  • Kochfeld
  • jars ×4

Schritt für Schritt

Zubereitung

  1. Make the granola

    • Mix the rolled oats, shredded coconut, pumpkin seeds, chia seeds, chopped pecans, maple syrup, melted coconut oil, vanilla and cinnamon in a bowl.
    • Spread on a baking tray and bake at 165 °C, stirring every 10 min, until golden.
    • Cool completely, then mix in the dried cranberries.
    Schritt 1
  2. Make the strawberry chia pudding

    • Purée the strawberries and mix with the chia seeds, coconut milk, Greek yogurt, maple syrup and vanilla.
    • Divide into jars and refrigerate overnight.
    • Top with fresh blueberries before serving.
    Schritt 2
  3. Roast the broccoli and sweet potatoes

    • Toss the broccoli with olive oil, salt, pepper and garlic powder and roast at 205 °C until browned.
    • Place the sweet potato halves cut-side down on a tray with olive oil and a drizzle of maple syrup and roast until tender.
    Schritt 3
  4. Sear the steaks

    • Season the steaks generously with salt and pepper.
    • Sear in a hot skillet with olive oil, then add butter, garlic and rosemary and baste until cooked to your liking.
    • Rest, then slice.
    Schritt 4
  5. Assemble the steak bowls

    • Fill bowls with sweet potato, broccoli and sliced steak.
    • Top with chopped tomato, cucumber and red onion seasoned with salt and pepper.
    Schritt 5
  6. Marinate the chicken

    • Mix the minced lemongrass, shallot, garlic, ginger, oyster sauce, soy sauce, fish sauce, honey, brown sugar and neutral oil.
    • Coat the chicken thighs and marinate for at least 1 hour.
    Schritt 6
  7. Cook the chicken

    • Grill or sear the chicken 5–6 min per side until caramelized and cooked through.
    • Rest, then slice.
    Schritt 7
  8. Make the nuoc cham

    • Mix the warm water, sugar, fish sauce, lime juice, minced garlic and minced chilies until the sugar dissolves.
    Schritt 8
  9. Cook the noodles and assemble the bowls

    • Cook the vermicelli noodles according to package directions.
    • Assemble bowls with noodles, chicken, shredded carrots and sliced cucumber.
    • Spoon the nuoc cham over the top.
    Schritt 9