Love food. Eat your way to health and happiness!

Easy, super fast post workout meal. 570 calories, 25g protein.

This is THE easiest meal to cook, ever, fact! Perfect for after a workout, healthy, delicious, absolutely no added fat, full of nutrients. A lovely brown rice and veg mix, with mackerel  – I like to call it ‘Healthy rice n fish’ .

Protein: 25.9g

Carb: 70.7g

Calories: 570

Fat: 20.3 g (all the good stuff, heart healthy, unsaturated, high in omega 3)


Prep time 10mins

Cooking time – 25mins while you tootle off and have your shower, perfect. (Though of course make sure someone is watching your stove, we don’t want the kitchen to burn down)


200g brown rice

1/2 green bell pepper

1/2 red bell pepper

1 small onion

seasoning powder – to taste.

bay leaf – optional

1/2 scotch bonnet pepper- NOT optional, gives it that va va voom 😉 😉

tin of mackerel (in brine healthier)

water to cook rice



Simply measure out the brown rice, pop in a pan. Rinse with water then leave enough water in the pan to cover the rice by about 1 cm.

Chop the veggies, throw on top of the rice.

Chuck in the seasoning powder, chilli pepper and bay leaf. Note: some people wear gloves when handling and take the seeds out of the chilli pepper before using. I do neither but do if you don’t wear gloves make sure you don’t touch your eyes etc even after you’ve washed your hands. It will be a hotter flavour with the seeds in.


Mix all together, place the lid on the pan  and place on the lowest heat on the stove. It takes a while to warm up but this makes the flavours seem to develop even more.

Come back after 25min, place the mackerel out of the tin on top of the rice mixture. Replace the lid and let cook for further 5 mins or until all the water has been absorbed.

Enjoy and refuel those muscles!





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