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Stef | Cook to Train

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Cook to Train

Healthy, simple recipes designed to support training and everyday performance.

Built around balanced macros, with easy ways to adjust carbs, fats, or protein to suit your own goals.

Some recipes offer a lighter option, with room to indulge if you choose, and can be scaled for meal preparation.

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Stef | Cook to Train

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Blueberry Fruit Spread (No Added Sugar)

Blueberries • –2 tbsp Lemon juice • –2 tsp Lemon zest (optional) • Salt • Chia seeds (optional, for thickening) • –2 tsp (mixed with 1 tbsp cold water) Cornflour (optional, for thickening) • –2 tsp Maple syrup or honey (optional, for sweetness) • –2 tbsp Mashed ripe banana (optional, for sweetness) • drops Liquid stevia (optional, for sweetness)
- 30 minutes
- 1 jar
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Plum Marinade Chicken Ramen

Brown rice miso paste • –3 Dumplings or gyoza (optional) • as desired Fresh coriander • Sesame seeds • Spring onion (sliced) • Sugar snap peas • small head Bok choy (sliced) • Whole wheat ramen noodles • Chicken bone broth • Chicken breast or thigh • –1 tsp Lao Gan Ma chili oil • Sesame oil •
- 30 minutes
- 1 serving
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Coq au Vin

Tomato paste • handful, chopped Flat-leaf parsley • to taste Salt and pepper • (for frying and thickener) Olive oil • Butter, unsalted • Cornflour • Chestnut mushrooms • Bay leaves • Rosemary, fresh • Thyme, fresh • (about 12) Shallot • (1.5 x 100ml as prepared) Concentrated chicken stock •
- 1 hr 30 min
- 6 servings
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Banana, Peanut Butter Overnight Oats

(about 118g) Banana • Oats • (about 15g) Peanut butter • (about 10g) Honey • (about 5g) Cinnamon (ground) • Kefir or any chosen (dairy-free) milk
- 5 minutes
- 1 serving