A balanced meal for an athlete is highly significant for both training and competition, so it’s always a good idea to find out the kinds of things you can cook that will give you proper nutrition. Balanced meals offer athletes with:

  • Carbohydrates give the energy to help prepare and recover from hard training
  • Protein to help repair and recharge muscle damage
  • Fats for continuous energy and joint lubrication
  • Vitamins and minerals to stay fit and healthy

Some athletes can get confused as to what to eat to satisfy their Friday late night cravings and the same time should be healthy and nutritious. Below are some simple recopies of how to mix and match various combinations of carbs, proteins, vegetables, and fats to upsurge your variety of balanced meal options for the weekend nights.

Baked Salmon With Almond Parsley Salsa Salad

Simplify your dinner without having to compromise on the flavour and nutrients with this baked salmon.

Preparation Time: 15 minutes

Serving: 4


Salmon Fillets – 4 pieces



For Almond Parsley Salsa Salad

Shallot – 1 piece

Apple Cider Vinegar – 1 tablespoon

Salt to taste

Fresh Parsley – 1 cup

Capers – 2 tablespoons, rinsed

Toasted Almonds – ½ cup

Extra Virgin Olive Oil


Baked Salmon

Heat your oven to 450 degrees F. Sprinkle salt and pepper on the fillets and put them skin down on a non-stick pan. Bake salmon for around 12-15 minutes, so that the meat has a little orange tinge. Serve with Almond Parsley Salsa Salad.

For Almond Parsley Salsa Salad

Chop the shallot coarsely and transfer it to a bowl. Sprinkle salt and apple cider vinegar. Mix the ingredients setting aside for half an hour.

Now chop the capers, parsley and toasted almonds. Add a bit of extra virgin olive oil and transfer this mixture into the bowl. Mix all the ingredients. You salad is ready to be served with your baked salmon. Delve into this mouth-diffusing recipe without having to compromise on your fitness.

The Traditional Buddha Bowl

If you planning to keep it vegetarian, try this Buddha Bowl recipe that is guaranteed to rejuvenate your mood while giving your loads of healthy nutrients.

Preparation Time: 15 minutes

Serving: 1 with additional dressing


Cooked Wheat Berries – ½ cup

Roasted Sweet Potato – 1/3 medium size, diced

Sprouts/ Microgreens – ½ cup

Chickpeas – ¼ cup

Cara Cara Orange – ¼ medium size

Sugar Snap Peas – 5

Hass Avocado – ½ medium

Raw Watermelon Radish or Candy Cane Beet – ¼ cup

Pickled Red Onion – 1 tablespoon

Pepitas – 1 tablespoon

For Dressing

Non-fat Greek Yoghurt – ½ cup

Extra – Virgin Olive Oil – 2 tablespoons

Lemon Juice – 2 tablespoons

Peeled Garlic – 1 clove

Fresh Parsley – ¼ cup chopped

Fresh Basil Leaves – ¼ cup


Buddha Bowl

Start filling a bowl with base ingredients. Add wheat berries, sweet potato and microgreens. Now layer sugar snap peas, chickpeas, orange, avocado, watermelon radish, pickled onion and pepitas above and in between the base items. Top the bowl with a quarter of dressing.


Put yoghurt, olive oil, lemon juice, garlic, parsley and basil leaves in a blender. Turn on to pulse and mix all the times into a smooth texture. Remove the dressing and pour a quarter on the Buddha bowl. Reserve the remaining dressing for another bowl/meal.


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