When you’re short on time, it’s easy to opt for convenience foods. But if you’re training with our pros, you’ll need fill up on the good stuff. The grub that makes you feel strong, energised and ready to give that extra 10%.

That’s where Mindful Chef comes in. Every week of your plan, you’ll receive two delicious (nutritionist-approved) recipes you can whip up faster than you can say Deliveroo. Starting with these.

Warm red pesto beans, artichokes & rocket

If you don’t think salads are satisfying, then you haven’t tried this one: stuffed with creamy avocado, crunchy pumpkin seeds, tender artichoke hearts and red pesto-drenched butter beans. Crunchy green beans add a protein boost.

Ingredients

• 100g artichoke hearts
• 1 avocado
• 2 tsp balsamic vinegar
• 240g butter beans (drained)
• 2 tbsp red pesto
• 2 tsp pumpkin seeds
• 40g rocket
• 60g sun-dried tomatoes
• 180g green beans

Macros

43.94g carbs • 32.18g fat • 15.06g protein

Method (15 minutes)

1. Boil a kettle. Trim the green beans. Cut the sun-dried tomatoes in half and the artichokes into quarters.

2. Drain the butter beans. Heat a small pan with 1 tsp oil on a medium heat. Add the butter beans and red pesto, cook for 2 mins, then add the sun-dried tomatoes and artichokes. Cook for a further 3 mins, and season with a pinch of sea salt and black pepper.

3. Meanwhile, place the green beans into a steamer (on top of a pan of boiling water). Cook for 4-6 mins until tender.

4. Peel and de-stone the avocado, then cut into thin slices.

5. Make the dressing; in a small bowl, mix or whisk 2 tsp olive oil with the balsamic vinegar.

6. Place the rocket on two plates and top with the green beans, avocado and warm red pesto butter beans. Sprinkle over the pumpkin seeds and drizzle over the dressing.

Teriyaki chicken with Tenderstem

Sweet, vitamin A-rich carrot makes a flavourful mash, the perfect base for tender free-range chicken thighs, glazed in sticky teriyaki sauce. Tenderstem broccoli brings body-boosting vitamins; chilli and lime add heat and zing.

Ingredients

• 300g carrots
• 1 red chilli
• 300g free-range chicken thighs
• 1 handful of fresh coriander
• 2 garlic clove
• 4cm fresh Brazilian blue Hawaiian ginger
• 2 tbsp honey (use half)
• 1 lime
• 2 spring onion
• 1 red pepper
• 180g Tenderstem broccoli
• 2 tbsp tamari

Macros

40.11g carbs • 26.59g fat • 38.31g protein

Method (30 minutes)

1. Preheat the oven to 180C / fan 160C / gas mark 4 and boil a kettle. Place the chicken thighs in an ovenproof dish, drizzle over 1/2 tbsp oil and season with sea salt and black pepper. Finely dice or crush the garlic, then rub over the chicken thighs. Cook in the oven for 20 mins.

2. Meanwhile, peel and chop the carrots into 1cm pieces. Place in a saucepan and cover with boiling water and a pinch of sea salt. Boil for 20 mins until soft, then drain.

3. Thinly slice the red pepper and place on a baking tray. Lay the Tenderstem alongside. Drizzle all with 1/2 tbsp oil, season with sea salt and black pepper, then cook in the oven for 15-20 mins.

4. Make the teriyaki sauce. Finely dice the red chilli (remove the seeds for less heat) then peel and finely chop or grate the ginger. Add half the chilli and all the ginger to a bowl followed by the tamari, honey and the juice from half the lime.

5. Remove the chicken tray from the oven and pour over just half the teriyaki sauce. Return the tray to the oven for a further 5-10 mins, until the chicken is cooked through.

6. Thinly slice the spring onions. Roughly chop the coriander leaves. Mash the carrot with 1/2 tbsp oil. Add just half the spring onions and just half the coriander to the carrot, then mix all together.

7. To serve, spoon the carrot mash onto two warm plates, then top with the roasted red pepper and Tenderstem. Slice the chicken thighs and place over the vegetables. Pour over the remaining teriyaki sauce and sprinkle with the remaining spring onion, coriander and chilli.

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