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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 h 30 minServes 8Nutri-Score C€€€
from @seattlehanddoc7 imports0 cooked
Adapt this recipe

what you need

Ingredients

8 people
  • rolled oatsGrains240 g
  • shredded coconut (toasted)Nuts & seeds40 g
  • pumpkin seeds (toasted)Nuts & seeds45 g
  • chia seedsNuts & seeds30 g
  • pecans (chopped)Nuts & seeds55 g
  • maple syrupPantry120 ml
  • coconut oil (melted)Pantry110 ml
  • dried cranberriesPantry60 g
  • vanilla extractPantry5 ml
  • cinnamon (ground)Spices2 g
  • chia seedsNuts & seeds70 g
  • coconut milkBeverages480 ml
  • Greek yogurtDairy245 g
  • strawberries (puréed)Produce450 g
  • maple syrupPantry30 ml
  • vanilla extractPantry5 ml
  • blueberries (fresh, for topping)Produce100 g
  • NY strip steak (brought to room temperature)Meat800 g
  • sweet potatoes (halved)Produce4 pieces
  • broccoli (cut into florets)Produce500 g
  • olive oilPantry60 ml
  • saltSpices8 g
  • black pepper (ground)Spices3 g
  • garlic powderSpices5 g
  • maple syrup (for drizzling)Pantry30 ml
  • butterDairy30 g
  • garlic (cloves, smashed)Produce3 pieces
  • rosemary (sprigs)Produce2 pieces
  • tomato (chopped)Produce2 pieces
  • cucumber (chopped)Produce1 piece
  • red onion (chopped)Produce1 piece
  • boneless chicken thighsMeat6 pieces
  • lemongrass (minced)Produce30 g
  • shallot (minced)Produce30 g
  • garlic (cloves, minced)Produce6 pieces
  • ginger (grated)Produce8 g
  • oyster saucePantry45 ml
  • soy saucePantry22 ml
  • fish saucePantry15 ml
  • honeyPantry22 ml
  • brown sugarPantry20 g
  • neutral oilPantry22 ml
  • warm waterOther60 ml
  • sugarPantry30 g
  • fish saucePantry30 ml
  • lime juiceProduce30 ml
  • garlic (cloves, minced)Produce3 pieces
  • bird's eye chilies (minced)Produce2 pieces
  • vermicelli noodlesGrains300 g
  • carrots (shredded)Produce2 pieces
  • cucumber (sliced, pickled)Produce1 piece

per serving

Nutrition

658kcal

Carbs
60 g
Proteins
31 g
Fat
33 g
Adapt tools

what you’ll use

Tools

  • Baking tray
  • Mixing bowl ×2
  • Frying pan
  • Grill
  • Saucepan
  • Oven
  • Stovetop
  • jars ×4

step by step

Method

  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.
    Step 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.
    Step 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.
    Step 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.
    Step 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.
    Step 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.
    Step 6

  7. Cook the chicken

    • Grill or sear the chicken 5–6 min per side until caramelized and cooked through.
    • Rest, then slice.
    Step 7

  8. Make the nuoc cham

    • Mix the warm water, sugar, fish sauce, lime juice, minced garlic and minced chilies until the sugar dissolves.
    Step 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.
    Step 9
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