Coach Emma's Favourite Recipes

Coach Emma's Favourite Recipes

With the Define Program, you'll receive access to customisable Meal Guides tailored to your goals and a library of 1500+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible. 

Here are some of Emma's Favourite Recipes from the MWU App that she has been loving before or after her training!

Red Thai Chicken Curry

Ingredients:
(Serves 1)
  • 30g Basmati Rice (raw)
  • 30g Red Curry Paste 
  • 120g Chicken Breast 
  • 100ml Coconut Milk (Regular)
  • 50g Carrots
  • 50g Capsicum
  • 10g Cashews
  • White onion, to taste
  • Scallions, to taste
  • Fresh coriander, to taste
Directions:
  1. Prepare vegetables: dice onion, carrots and capsicum and finely dice scallions.
  2. Cut chicken into bite-sized pieces and set aside.
  3. Heat a medium-sized saucepan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add onion and sauté for 2-3 minutes, until softened. Next, add chicken and cook for 3-4 minutes until starting to brown. Add red curry paste and gently mix for 30 seconds, until fragrant. Add carrots and capsicum and mix to combine.
  4. Add coconut milk to saucepan and any additional water if necessary to mostly cover chicken and vegetables. Place lid on saucepan and reduce to medium-low heat. Simmer curry for 15-20 minutes, until chicken is cooked through and vegetables are tender.
  5. In the meantime, prepare rice as per packet instructions.
  6. Serve curry over rice. Top with cashews, coriander and scallions, if desired.
*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.

Balsamic Tuna & Sweet Potato Salad

Ingredients:
(Serves 1)
  • 185g Canned Tuna (In Springwater)
  • 120g Sweet Potato
  • 50g Avocado
  • 40g Microwave Brown Rice
  • 30g Cucumber
  • 25g Mixed Salad Leaves
  • 10g Walnuts
  • 5g Sesame Seeds
  • 5g Balsamic Glaze
  • 3g Olive Oil
Directions:
  1. Preheat oven to 180°C and line baking sheet with parchment paper.
  2. Prepare sweet potato: dice sweet potato into small cubes and place in a medium bowl. Coat with olive oil and season with salt and pepper to taste. Place sweet potato onto baking tray and bake in oven for 30-45 minutes or until golden brown. Remove from oven and set aside to cool.
  3. Prepare salad ingredients: dice cucumber and avocado, roughly chop salad leaves. Prepare microwave rice as per packet instructions.
  4. Assemble salad: in a bowl, add salad mix, cucumber, avocado, walnuts, sesame seeds, drained tuna, cooked brown rice and sweet potato. Top with balsamic glaze and season to taste.
*Ingredients can be stored in the fridge for 3-4 days. We recommend storing vegetables separately and assembling salad at time of consumption.

Mixed Berry Protein Smoothie

Ingredients:
(Serves 1)

  • 100g Mixed Berries
  • 30g Plant-Based Protein Powder
  • 10g Chia Seeds
  • 250ml Plant-Based Milk (Unsweetened)

Directions:

  1. Combine all ingredients in a blender and blend until smooth. Add ice, if desired.

*We recommend making smoothie at time of consumption.

Teriyaki Salmon & Bok Choy

Ingredients:
(Serves 1)

  • 150g Salmon (Skin On) 
  • 40g White Rice
  • 40g Bok Choy
  • 10ml Teriyaki Sauce
  • 10g Sesame Seeds
  • Lemon juice, to taste
  • Sesame seeds, to taste

Directions:

  1. Prepare vegetables: finely slice scallions and chop the ends off the bok choy.
  2. Add salmon to a shallow container and coat in teriyaki sauce, and lemon juice. Cover and let marinate for at least 1 hour or overnight.
  3. Transfer salmon to air fryer basket and air fry for 8-10 minutes, until salmon is cooked through.
  4. In the meantime, cook rice as per packet instructions.
  5. Bring a medium pot of water to a boil. Place bok choy in steamer basket over boiling water and cook for 1-2 minutes, until just wilted.
  6. Serve salmon on rice with a side of bok choy. Top with sesame seeds, scallions, and a drizzle of lemon juice to taste.

*This meal can be stored in an air-tight container and kept in the fridge for 2-3 days. 

Banana Buckwheat Pancakes

Ingredients:
(Serves 1)

  • 100g Banana
  • 2 Eggs
  • 80g Buckwheat Flour
  • 40g Strawberries
  • 40g Raspberries
  • 40g Blackberries
  • 1 tsp Baking Powder
  • 2 tbsp Sugar Free Maple Syrup

Directions:

  1. In a bowl mix together flour and baking powder.
  2. In a separate bowl, add banana and mash. Add eggs and half of maple syrup. Add to dry ingredients and mix all together to combine.
  3. Heat a pan over medium heat and add pancake batter to pan in desired size.
  4. Cook for 2 minutes before flipping.
  5. Stack pancakes and top with remaining maple syrup and berries.
*Pancakes can be stored in an air-tight container and kept in the fridge for 2-3 days. We recommend adding toppings at time of consumption.
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Written by Move With Us Team

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