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WEIGHTLIFTING AND FITNESS MAGAZINE

Being prepared is key – “Meal Prep” recipes by Lisa Eble

CrossFitter Lisa Eble spends almost every day from morning to evening in the gym of CrossFit Bern Vidmar. Whether it is to give courses or to workout herself. There is no time to cook in between. That's why the 31-year-old is always well prepared and is already preparing her meals for several days.
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Who does not know it? You are on the road from morning to evening and a few hours after breakfast the stomach starts to growl again. If you have already completed a training session like CrossFitter Lisa Eble, one is even more hungry and the body screams for new energy. Some now quickly go to the bakery and get something on their hands or look for the way to the next fast-food restaurant. Much more practical, but above all healthier, it is then only to have to open a can and be able to satisfy your hunger directly.

Going out of the house without something to eat is out of the question for Eble. She often preps a dish in several portions, stores it in the fridge and then simply throw it into her pocket in the morning. These dishes include a fruity quinoa salad and a vegetable pan with rice. The quinoa provides the necessary proteins and carbohydrates and the fruits and vegetables provide the body with minerals and vitamins. While the rice to the vegetable pan provides the most carbohydrates, edamame and kidney beans supply the proteins in this dish.

QUINOA SALAD

INGREDIENTS

For three servings

  • 200g quinoa (dry weight; white or tricolor)
  • 3 carrots
  • A handful of radishes
  • 3 spring onions
  • 1/2 glass of olives (black or green)
  • 1 avocado
  • 1 peach
  • 1 can of corn
  • 1 can of kidney beans
  • 1 cucumber
  • 1 tbsp olive oil
  • 2 tbsp dark balsamic vinegar
  • 1 tsp mustard
  • 1 tbsp soy yogurt
  • Salad herbs
  • Salt

How it works

1. Cook quinoa according to package instructions and let cool.

2. In the meantime, mix the salad dressing of olive oil, balsamic vinegar, mustard and soy yogurt. Season the dressing with salt and salad herbs.

3. Now peel and dice the carrots. Wash and choke the radishes, the spring onions, the pirsich and the cucumber. Drain the olives, corn and kidney beans well and cut the olives into small pieces if necessary. Take the avocado out of the peel with a tablespoon and dice.

4. Mix the cooled quinoa with the vegetables and fruits, add the dressing and stir well.

You’re not that much of a peach fan? No problem! Instead of a peach, you can also use an apple, a mango or whatever else you like.

VEGETABLE PAN WITH RICE

INGREDIENTS

For three servings

  • 200g rice (dry weight)
  • 1 pack of Edamame (300g)
  • 1 can of kidney beans
  • 1 zucchini
  • 1 bar leek
  • 1 broccoli
  • Salt, pepper
  • Fresh herbs (as desired)

How it works

1. Cook the rice according to the package instructions.

2. In the meantime, wash and chop the zucchini, leeks and broccoli.

3. Heat a large pan and fry the chopped vegetables in it briefly. Then reduce the heat and continue to saut the vegetables until they are cooked. Tip: Do not cook the vegetables completely soft over too high a heat, otherwise the minerals and vitamins will be lost.

4. Add the edamame and the well-drained kidney beans, mix everything and season with salt and pepper and fresh herbs.

5. Arrange the vegetable pan together with the rice. Either consume it directly or put it in a can and in the fridge for the next few days.

You have little time and a lot to do in the next few days? Then off to the stove and prepare something delicious and healthy for the next few days!

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