Monday Meal 5: Chicken stir fry

This weeks, Monday meal is a simple dish that is super easy to make and is full of macro and micro nutrients. This is for people who are looking for a very simple meal that you can rustle up in 25-30 minutes. Pick 4 vegetables that are typical to go in a stir fry. Add a source of protein, can be pork, chicken or beef. However, if your vegetarian/vegan you can add black beans and cashew nuts. Or you can cut down on the amount of meat you put in and put half meat and half beans &nuts. This will give you more of a varied diet and will help you with more nutrients in the long term.

How can this meal help you?

It’s got a great variation of vegetable supplying your body with the micro nutrients. That help your body function in the way it should. The protein helps your body repair damaged tissue from exercise or general life. You can add either brown rice or quinoa to this dish. Making sure you have the right carbohydrates that will last a long time in your body. These carbs are slow release helping you stabilise blood sugar levels and insulin production. Slow release carbs keep your body full throughout the day.

Ingredients to buy

4 vegetables:

Baby sweetcorn

Snap peas

4 Mushrooms

1 large pepper


Chicken, pork, beef or black beans and cashews


Brown rice or quinoa

How to make a stir fry:

  1. Cut all the vegetables up into smaller edible sizes
  2. Fry the pepper and mushrooms off first then add the other veg
  3. Whilst this is cooking have the rice boiling for 20 minutes
  4. Once the meat is cut into strips fry them off whilst the veg is cooking.
  5. Add the meat to the veg and keep on a low heat.
  6. Once the rice is almost done add some soy sauce to the veg and meat for taste or add it later on.
  7. Place all in a bowl and sprinkle some cashews on top.

Personal trainers’ favourite:

This is one of my go to dishes when you have the odd vegetable in the fridge and some meat. It’s very easy to put together. So after a long day personal training in Ascot. It is a great meal to come home and cook because it can be on the table in no time. Stir fry can be given a bad name due to it being an Asian dish. And when we think of stir fry we think Chinese take away. Which can be bad for you. However, if you make this meal at home you can make it in a healthy way and not have the guilt factor.