building athlete plates

recipes & macros

welcome!
Hi! My name is Ange, registered and
accredited Sports Nutritionist and fellow
gym-goer.

Throughout my journey, I’ve encountered

numerous health challenges, including
hypothyroidism, endometriosis, PCOS,
Thalassemia Minor, depression and anxiety
(unfortunately, one that is hard to beat!).
I’ve also experienced firsthand the pitfalls
of under-fuelling, overtraining and
ignoring my body’s warning signs.

In saying that...

Thank you for downloading this recipe book!

I created this eBook to support athletes like you in building balanced meals that
fuel your performance and recovery. With each recipe, you'll find a focus on
integrating all the essential macronutrients and micronutrients to enhance your
training and overall well-being.

For years, I was caught in a cycle of trying to maintain a specific weight while
restricting my food intake, fearing that eating more might hinder my progress. It
wasn’t until I embraced a proper strength training programming and delved deeply
into nutrition that I realised how crucial it is to fuel your body adequately. Ignoring
these needs led to burnout and health issues, but learning to listen to my body,
understanding proper nutrition strategies and providing the right nutrients
transformed my approach to training and overall well-being.

My goal with this recipe book is to simplify healthy eating for athletes, making it
easier to achieve peak performance while enjoying delicious and nourishing meals.
My hope is to help you avoid the pitfalls I faced and support you in achieving your
goals through well-nourished meals.

So, please enjoy! I hope these recipes save you time, excite you and
help you reach your goals!
breakfast
 Overnight Oats
with honey & blueberries

PRO:
31G

1 serving 5 min

INGREDIENTS DIRECTIONS
200g YoPro Vanilla 1. In a bowl or jar, combine berries and vanilla.
Yoghurt 2. Mash with a fork.
1/2 cup Rolled Oats 3. Add oats, honey, yoghurt and milk.
4. Stir to combine.
1/2 cup Milk of Choice
5. Refrigerate for at least 6 hours and top with
15g Almond butter
almond of 1 tbsp of PB!
1/2 cup Blueberries
(frozen or fresh)
To note: If you use frozen berries leave them out
1 level tsp Honey or to soften for a few minutes.
Sugar Free Maple Syrup
Optional: Add a scoop of protein powder!
Overnight Weetbix
with stewed apples

PRO:
28G

1 serving 20 min

DIRECTIONS
INGREDIENTS Stewed Apples:
Stewed Apples: 1. Pour water into a pot. Add all apple ingredients and
5-6 Apples (peeled, stir to combine.
cored & cubed) 2. Bring to a simmer and reduce heat to low. Simmer,
¼ cup Water stirring occasionally until apples have reached
desired tenderness, 15-20mins.
2 tbs Sugar Free Maple
3. Divide apples among 3-4 serves.
Syrup or Honey
2 tsp ground Cinnamon
Weetbix Base:
Optional: Allspice,
1. In a container, crush the Weetbix.
Cloves, Cardamom 2. Mix through water, honey and any additional
1 Cinnamon Stick flavouring you like. For example, cinnamon spice,
Weetbix Base: cacao powder or a shot of coffee (add this to water if
45g Weetbix using).
160g Vanilla YoPro 3. The consistency of Weetbix shouldn’t be dry but

1/2 cup Water shouldn’t be completely watery. You should be able

to smoothen the mixture out to cover the base of
1 Tbsp PB
the container.
Honey
4. Layer the yoghurt on-top. Top with stewed apples.
Blueberry Protein
Pancakes

PRO:
8g per
pancake

8-10 pancakes 27 mins total

INGREDIENTS DIRECTIONS
1 medium Banana, cut 1. In a medium mixing bowl, mash the banana with a fork.
into chunks Add milk and whisk together until smooth. Add egg and egg
½ cup Milk whites and whisk again.
1 Large Egg
¾ cup Egg Whites 2. Make the batter. Add the flour, protein powder, baking
soda, vanilla and salt. Whisk again until all ingredients are
1 cup Whole Wheat Flour
incorporated. Gently fold in the blueberries.
¼ cup Vanilla-Flavored
Protein Powder
3. Spray a non-stick pan with cooking spray and heat over
½ teaspoon Baking
medium-low heat. Pour ¼ cup of the batter into the heated
Powder
pan. Repeat until the pan is full (roughly 3 pancakes). Cook
½ teaspoon Vanilla
for 3-4 minutes or until the edges begin to just slightly
Extract brown. Carefully flip the pancakes and cook for another 2-3
¼ teaspoon Salt minutes until they are golden brown.
1 cup fresh Blueberries
4. Remove pancakes from the pan and keep warm. Repeat
until all the batter has been used up. Serve with maple syrup
and blueberries or fruit topping of your choice.
lunch & dinner
 Sweet Chilli Noodles

PRO:
60G

1 serving 20 min

INGREDIENTS DIRECTIONS
200-210g Chicken 1. Heat 1 tbsp oil in a saucepan or wok over medium
Breast heat.
1/2 medium Brown
2. Finely slice onion and add it to the pan, cooking for 1
Onion
minute.
10g Ayam Light Sweet
Chilli Sauce
3. Cut broccoli into bite-sized florets, halve and slice
80g Egg noodles, dried
zucchini into semi-circles, and thinly slice mushrooms.
1 cup Baby Spinach Add these (and other veggies) to the pan and stir
Optional: Broccoli, occasionally.
Mushrooms, Carrot,
Zucchini 4. In a bowl, whisk together sweet chilli sauce, soy
2 tsp Olive Oil sauce, sriracha, water and peanut butter.

1 Red Pepper
5. Cook noodles according to packet instructions.
1 tbs Soy Sauce or
Tamari
6. Add noodles and sauce to the veggies, mixing well.
1-2 tsp Sriracha
Serve topped with fresh chilli or dried chilli flakes and
1 tbsp Smooth PB sesame seeds.
Mediterranean Rice Bowl
with chicken skewers

4 servings 40 mins

INGREDIENTS DIRECTIONS
1 package of Microwavable Chicken Skewers 1. Prepare the rice and toppings, then set
Rice- cook per package 900g Chicken Breast aside.

Toppings: 1 cup of Greek Yogurt 2. Chop the chicken breasts into 1-inch cubes
and mix with yoghurt & oregano marinade in
Fresh tomatoes 4 Garlic Cloves, minced
a medium bowl. Marinate in the fridge for at
Feta Juice of 1 Lemon
least 20mins-1 hour or up to 24hrs.
Olives 1 tbs tomato paste 3. Heat pan/grill to medium-high. Thread the
Pita Chips Oregano Marinade (see marinated chicken onto 4-5 wooden skewers
Lettuce marinade section) (pre-soaked in water).
Crispy Chickpeas & Lentils: 4. Grill the skewers for 5-7 minutes per side.

x1 can of Lentils or Chickpeas Optional: Hummus

5. Preheat the oven to 100°C and line a baking
3 tbsp Olive Oil
tray with baking paper.
1 tsp. Garlic Powder
6. In a large bowl, mix the lentils/chickpeas
1 tsp, Smoked Paprika with their ingredients. Spread them evenly on
1/2 tsp. Chili Flakes the pan, allowing space to crisp.
Salt & Pepper 7. Bake for 10-12 minutes, stirring occasionally
Dressing to prevent burning.
8. Serve the rice into bowls (serves 2), add the
Coles Green
toppings and generously dollop with the
Goddess Salad Dressing
dressing.
 Beef Tacos

PRO:
44G

1 serving 20 min

INGREDIENTS DIRECTIONS
180g Beef Mince, Extra 1. Make the tomato salsa by dicing the tomatoes. Place in
Lean a bowl along with finely chopped onion & coriander.
1/4 small Avocado Chop the lime in half, squeeze one half of the lime into
1 clove Garlic the sauce and save the other for the guacamole. Add a

1/2 Red Onion pinch of salt.

1 sprig fresh Coriander

2. In another bowl, peel the avocado and remove the
Leaves
stone. Then mash using a fork. Add in lime juice, salt,
1/2 tsp Cayenne Pepper,
pepper, pinch of paprika and set aside.
Ground Cumin, Ground
Oregano, Smoked Paprika 3. Place a non-stick pan on medium heat and add garlic
1 Lime and mince. Stir around until brown. Add spice mix.
1/2 pinch Salt
5 Cherry Tomatoes 4. Add in tomato paste if the mixture is dry.
100g Street Taco Tortilla
5. Serve by layering meat, shredded coleslaw (or lettuce),
Pre-packaged Finely
guacamole and tomato salsa. Sprinkle some light
Shredded Coleslaw
shredded cheese if desired.
1 tsp Extra Virgin Olive
Oil
 Chilli Con Carne
beef chilli with rice

PRO:
54G

4-6 serving 40mins-1.5hrs

INGREDIENTS DIRECTIONS
1 tbsp Extra Virgin Olive Oil
3 Garlic Cloves, minced 1. Heat oil in a large pan over medium-high heat.
1 Onion, diced Sauté garlic, onion and capsicum until onion is
1 Red Capsicum, diced (+ other translucent.
veggies)
2. Increase heat to high; add beef and cook until
500g (or 1kg) Lean Beef Mince
(180g for single serve)
mostly browned. Add tomato paste.
2-3 tbsp Tomato Paste 3. Stir in Chilli Spice Mix and cook to release flavours
800g can Crushed Tomatoes from spices.
x1 can Butter Beans, drained
4. Add remaining ingredients and water (1/2 cup for
2 stock cubes, crumbled
1½ tsp Honey
Quick Cook, 1½ cups for Slow Cook). Bring to a
125 – 375 ml Water simmer.
Salt and Pepper 5. Quick Cook: Simmer uncovered for 20-40 minutes
CHILI SPICE MIX:
on medium-low heat. Slow Cook: Cover and
1 – 2 tsp Cayenne Pepper
simmer gently for 1.5 to 2 hours on low heat.
4 tsp Paprika Powder
5 tsp Cumin Powder 6. Season with salt and pepper to taste.
2 tsp Garlic Powder (or Onion 7. Serve over rice in meal prep containers. Top with
Powder) light sour cream, cheese and coriander.
2 tsp Dried Oregano
1/2 tsp Ground Cinnamon
187g Basmati Rice per serve
 Beef Enchiladas

PRO:
45G

4 servings 45mins total

DIRECTIONS
Spice Mix: Mix together all the spice mix ingredients and set
INGREDIENTS aside.

SPICE MIX
1 tsp Onion & Garlic Powder
Enchilada Sauce
1 tbsp Cumin powder, Paprika 1. Heat oil in large saucepan over medium heat. Gradually add
and Dried Oregano chicken broth, diced tomato, salt, pepper and 2 tbs of the spice
1/2 – 1 tsp Cayenne Pepper mix. Combine.
ENCHILADA SAUCE 2. Increase heat to medium-high and cook for 5-15 mins, mixing
1 tbsp Olive Oil
regularly, until the sauce thickens. Remove from heat.
2 cups (500ml) Chicken Stock,
low sodium
1 1/2 cups (375 ml) Tomato
Filling
Passata OR 1 800g Italian Diced 3. Preheat oven to 180°C. Heat oil in pan over high heat. Add garlic
Tomatoes and onion, cooking for 2 mins.
Salt & Pepper 4. Add beef and cook for 2mins, breaking it up. Add remaining
BEEF spice mix and cook for another 2mins until fully browned.
2 Garlic Cloves, minced
5. Add beans, corn, 1/4 cup of the enchilada sauce, salt, and
1 Onion, finely chopped
pepper. Mix and cook for 2mins, then remove from heat.
500g Lean Beef Mince
1 can Black Beans, drained
1 can Corn, drained
Enchiladas
ENCHILADAS 6. Spread some sauce on the bottom of a baking dish to prevent
8 tortillas sticking.
Light Tasty Cheese 7. Place filling on the lower third of a tortilla, roll up and place it
Coriander leaves, roughly seam-side down in the dish. Repeat with the remaining filling and
chopped (optional)
tortillas.
8. Pour the remaining sauce over the enchiladas, top with cheese
and bake covered for 10 mins, then uncovered for another 10
mins.
High Protein Stuffed
Shells

PRO:
14g per
shell!

20 shells 45mins total

DIRECTIONS
1. Preheat oven to 190°F. Spread 1 cup of marinara sauce on the
INGREDIENTS bottom of a baking dish. Set aside.
2. Bring a large pot of salted water to a boil. Add pasta shells
300g Jumbo Pasta Shells
and cook until al-dente, about 1 min less than package
Extra Virgin Olive Oil
instructions. Drain and rinse with cold water.
½ Large Onion, diced
3. In a large pan over medium heat, add olive oil. Sauté the
450g Lean Beef Mince
diced onion for about 3 mins until translucent. Add garlic and
2 cups chopped Spinach
cook for 1 more minute.
2 tsp Italian Seasoning
4. Add lean beef mince, Italian seasoning, salt, pepper and red
Salt and Pepper, to taste pepper flakes. Cook until the beef is browned and almost
Red Pepper flakes, to cooked through.
taste 5. Add chopped spinach and cook until wilted. Drain excess
450G Cottage Cheese liquid if necessary. Transfer the mixture to a large bowl and let
200g Shredded it cool slightly.
Mozzarella Cheese 6. In another large bowl, mix cottage cheese, half of the
50g finely grated mozzarella (100g), parmesan and more salt. Add the cooled
Parmesan beef mixture and stir until combined.

450g Marinara Sauce (or 7. Fill cooked pasta shells with the mixture and place them in
the baking dish. Top with the remaining sauce and the rest of
homemade sauce), divided
cheese.
Basil, optional
8. Bake for 25 mins. Broil for a few more minutes at the end.
Garnish with chopped basil.
Tuna Poke Bowl

PRO:
49G

1 Portion 10 mins

INGREDIENTS DIRECTIONS

150g Tuna, raw 1. Dice raw tuna and marinate with sesame oil, soy sauce,
(substitute with tinned) sriracha, mirin and ginger.
1/2 cup Quinoa, uncooked 2. Cook quinoa as per packet instructions.
1 tbs Soy Sauce 3. Garnish with edamame, diced cucumber, grated carrot,
5g Sriracha sauce sliced spring onion and sesame seeds.
4. Top with 1/2 Fat Kewpie Mayo.
1 tsp fresh Ginger
1 tsp Sesame Oil
1 small Carrot
1/2 small Avocado
Cucumber
20g Edamame Beans
2 tbsp chopped Spring
Onion Poke bowls are made with super cold tuna or fish served over
10g Mirin warm sushi rice, brown rice, or black rice. The contrast
1tsp Seasme Seeds between the warm and cold is delicious!
Chicken & Brie Burger

PRO:
44G

1 Burger 15mins

INGREDIENTS DIRECTIONS
10g OceanSpray Jellied 1. Heat a non-stick pan over medium heat.
Cranberry Sauce 2. Add chicken breast seasoned with salt and pepper to the

150g Chicken Breast

pan and cook for 8 minutes on one side without fipping
and then turn to other side until browned and cooked
15g Bird & Waite Herb
through.
Mayonnaise
3. Cut the sourdough roll in half and toast under the grill in
1 Light Sourdough
your oven or toaster.
Hamburger Roll or
4. Assemble the burger and enjoy!
Brioche Bun
50g Lettuce
15g Brie Cheese
50g Tomatoes
10g Red Onion
Salt & Pepper

A ‘fakeaway’ version of the Grill’s Bird & Brie burger!

marinades
Teriyaki

INGREDIENTS
1⁄2 lime, squeezed
1 tsp dried chilli flakes
1 tbsp olive oil
1⁄2 tbsp mirin

INGREDIENTS 3-4 sprigs of coriander

1 tbsp soy sauce 1 tsp salt

1 tbsp sesame oil 1 tsp pepper

1 tbsp hoisin sauce Optional: 1 garlic clove,

1 fresh garlic clove, minced

minced
1⁄2 small red chilli,
sliced
1⁄2 tbsp ginger,
minced
Sprinkle of sesame
seeds

Chilli Lime
Oregano

INGREDIENTS
2 tbsp olive oil
INGREDIENTS 1/3 cup lime juice
1 tsp chilli powder
2 tbsp olive oil
1⁄2 tsp smoked paprika
1/3 cup lemon juice
1⁄2 tsp garlic powder
1 tsp ground cumin
Handful of
coriander or thyme
2 garlic cloves,
minced
1 ½ teaspoons sweet
paprika
1 tsp salt

Mexican Spice
 @athleticfuelschool
[email protected]
www.athleticcoachinghub.com.au
www.athleticfuelschool.com.au

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thank
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how to fuel your best,
improve your performance &
recovery and reach
personal bests...

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