3 Easy to Make Healthy Recipes to Fuel Your Grappling Sessions

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We all know how much of a pain in the butt it is to cook healthy meals each and every day. Combat sports demand certain levels of endurance and power and you need to be feeding yourself constantly with quality wholesome foods.

Smashing a jar of peanut butter for energy won’t cut it, as for proper performance, immune system support and adequate recovery you need to be taking advantage of nutritiously dense ingredients in each and every meal.

Today, I’m going to give you three of my favourite recipes to fuel, and re-fuel, your rolling sessions. These meals are highly beneficial as they:

  • Are easy to prepare
  • Can be cooked in bulk to get the most servings out of each visit to the kitchen
  • High in nutritiously dense ingredients
  • Good for you and great tasting

Well, why are you still reading the intro? I thought you would have skipped ahead by now. Go on, get.

3 Easy Healthy Recipes to Keep You Fuelled on the Mats

Mexican Omelette


1 Avocado

½ Diced Onion

1 Grated Carrot

1 Diced Tomato

½ Red Cabbage Sliced Finely

1 Diced Hot Chilli – Add More if You’re a Savage

8 Eggs

½ Bunch Fresh Coriander Chopped

3 Limes Juiced

Coconut Oil



  1. Add avocado, coriander, lime juice and a little oil together in a bowl and mash and mix
  2. Add the grated carrot, diced onion and diced chilli to the bowl and mix well
  3. Whisk the eggs in another bowl with some salt and pepper and a little water 
  4. Heat some oil in a pan and add a quarter of the egg mixture, cooking gently until it becomes smooth
  5. Remove the egg sheet from the pan and spoon some of the avocado and veg mixture to the middle
  6. Add some of the chopped tomato to the top of the mixture and fold the omelette over to close it
  7. Continue this process for the remaining 3 serves





Potato Bake


750g Potatoes, Peeled, Sliced in Quarters and Boiled

100g Diced Bacon (Vegetarians Replace with Beans)

1 Cup of Coconut Milk

2 Cloves of Garlic Sliced

½ Bunch of Kale Chopped and Wilted

1 Head of Broccoli Chopped and Steamed

Cajun Seasoning

Coconut Oil



  1. Preheat the oven to 180 degrees
  2. Place two tablespoons of the oil in a deep baking dish and swirl around to coat all areas
  3. Spread out the boiled potato pieces evenly in the pan
  4. Sprinkle the kale, broccoli, Cajun seasoning, salt, pepper and bacon (or beans) on top
  5. Pour in the coconut milk, making sure to fill all the gaps
  6. Place the dish in the oven and bake for 40 minutes to an hour (or until cooked through)



Bread Free Chicken (or Eggplant) Parmigiana


1 Chicken Breast Sliced and Hammered Flat (or 1 Large Eggplant, Peeled and Cut into Thick-ish Circular Slices)

2 Eggs

½ Cup of Coconut Milk

1 Cup of Almond Meal or Coconut Flour

1 400g Can of Tomatoes

Coconut oil

1 Angry Fistful of Shredded Mozzarella


*Note – When using eggplant, it’s always a good idea to leave the slices in a colander over night with a generous amount of salt rubbed in to remove any bitter flavours from the eggplant.



  1. Preheat the oven to 180 degrees
  2. Whisk the eggs and the coconut milk together in a bowl
  3. Place the almond or coconut flour in another bowl
  4. Season the chicken (or the eggplant) pieces with salt and pepper and dip them in the egg mixture before rolling them in the almond/coconut flour and setting aside
  5. Cook the chicken (or the eggplant) in a pan with some oil and layer a greased casserole dish with the cooked pieces, adding mozzarella in between each layer
  6. Add the tinned tomatoes to the dish and season with salt and pepper
  7. Add some more mozzarella to the top and place the dish in the oven
  8. Cook for about 30 minutes checking occasionally to see if it's ready


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