Rolandas Personal Training Recipes

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Delicious, Healthy 

Recipes Created For You 

ROLANDAS' 

Personal Training 

Recipes 

Rolandas' Personal Training Recipes Magazine 

1

Rolandas' Personal Training 

Recipes Magazine 

Jambalaya 

Contents 

Asian Omelette with Prawns and Broccoli 

20-21 

Chicken Salad Wraps 

76 

Herbed Chicken with Pea and Lettuce 

Broth 

22-23 

24-25 

Mexican Swordfish with Smokey Beans 

26-27 

38-39 

Salmon and Soya Bean Salad 

Sweet Potatoes with Chipotle Chicken 

28.29 

30-31 

Contents 

Super Green Smoothies 

Frozen Berry Bites 

Tropical Smoothie 

4-5 

6-7 

8-9 

Breaded Veal with Tomato Spaghetti 

Castellon de 

la Plana 

Quick Chicken Ramen 

Pork Tenderloin with Cauliflower Pilaf 

Jambalaya 

Mediterranean Fish Stew 40-41 

32-33 

34-35 

36-37 

38-39 

40-41 

Almond Energy Balls 

Breakfast Burrito 

Kedgeree 

Toast with Turkey 

Rashers, Avocado & Tomatoes 

Stuffed Mushrooms 

10-11 

12-13 

14-15 

16-17 

18-19 

Salmon & Soya Bean Salad 

Welcome to Rolandas' Personal Training Recipes 

Thanks for reading the first edition of my new e-magazine. 

I have collaborated with chef & nutritionist, Elodie Oliver, to create these 

recipes for you. Each recipe is original, some are takes on favourite 

classics, and every recipe includes the basic Nutritional Values Per Serving, such as 

28-29 

calories, protein, carbs and fat. I hope you enjoy making and eating them, 

as much as we did creating them! Hippocrates said: "Let Thy Food Be Thy 

Medicine" ....but as you know food is an integral part of your health and fitness. 

2 Rolandas' Personal Training Recipes Magazine Rolandas' Personal Training Recipes Magazine 3

Super Greens Smoothie 

Ingredients 

Large handful Kale, tough stalks 

removed 

Large handful Baby spinach 

Method 

1. Simply put all the ingredients 

into the blender or smoothie 

maker and process until well 

combined. 

8 Green grapes, seedless 

1/2 Avocado, flesh removed 

200ml Almond or oat milk 

2. If the mixture is too thick, add 

either extra almond milk or a couple 

of ice cubes and re-pulse. 

2 tbsp. Oatmeal 

2 tbsp. Flaxseed 

1 tsp. Chia seeds 

The Goodness Factor 

Super Greens Smoothie 

Serves 1 

The Super-greens Smoothie is packed with 

protein, iron and omega 3. 

It also has as a healthy dose of antioxidants, 

this speedy drink can be made in 

advance and kept in the fridge or you 

could portion up all the ingredients (except 

the milk) into zip-lock bags and freeze 

or refrigerate until needed. 

Nutritional Values Per Serving 

Calories 450 

Fat 28g (3g saturated fats) 

Carbs 54g 

Protein 16g 



Ingredients 

200g Granola, healthy choice 

400g strawberries, raspberries 

blueberries 

200g Greek yoghurt 

1 tbsp. Agave nectar or honey 

Method 

1. Line a square baking 

pan with parchment or strong 

foil. 

2. Spread the granola over the 

base of the tin. 

3. Whizz the other ingredients 

in a blender or smoothie maker 

and carefully spread over the 

granola. 


4. Freeze for approximately 

four hours, until firm. Cut into 

squares when ready to serve. 

These Frozen Berry Bites have lots 

of protein, calcium & vitamin Greek 

yoghurt is a great choice for very active 

people, with high levels of protein 

per serving size and a good amount 

of calcium and vitamin D. These little 

bites are very handy to have ready 

in the freezer. When you first make 

them, cut them into portions and pop 

them all back in the freezer, individually 

wrapped, so you can grab and go. 


Calories 184 

Fat 1g 

Carbs 30g 

Protein 15g 


8-12 Bites 



Ingredients 

1 Mango-peeled and flesh removed 

1/2 Papaya, small, peeled and flesh removed 

2 Passionfruit-seeds scooped out 

100ml Almond or oat milk 

2 tbsp. Oatmeal 

2 tbsp. Flaxseed 

1 tsp. Chia seeds 

Method 

1. Put the mango and papaya 

flesh in the blender with the 

milk and blitz until smooth. 

2. Add the passion fruit seeds 

and remaining ingredients and 

pulse until well combined before 

serving. 

3. If the mixture is too thick, 

add either extra almond milk 

or a couple of ice cubes and repulse. 



Serves 1 

This smoothie is packed with protein and 

omega 3 from the seeds, plus an array of 

essential vitamins and antioxidants from 

the fruit, and a good serving of calcium 

from the milk. 

Almond milk is a good choice, containing 

many of the health benefits found in the 

whole nuts. 


Calories 356 

Fat 9g 

Carbs 75g 

Protein 9g 



Ingredients 

200g Ground almonds 

100g Rolled oats 

100g Crunchy almond butter 

30g Goji berries 

40g Agave or pure maple syrup 

2 tbsp. Sesame seeds 

1 tbsp. Pure vanilla extract 

3 tbsp. Unsalted sliced almonds 


Method 

1. Place all the ingredients except 

the oats and sliced almonds into a 

food processor. Blitz on high for 

one minute. 

2. Add the oats and almonds and 

process for a further 30 seconds. 

Remove the mixture and roll into 

a ball. Wrap in cling film and place 

in freezer for half an hour. 

3. Remove from freezer and divide 

into small balls slightly larger 

than a walnut. Place into airtight 

container/s and refrigerate or 

freeze according to your needs. 

Our Almond Energy Balls recipe is 

high in quality protein, with vitamin 

E, magnesium and copper 

This recipe is a delicious way to get 

high quality protein into your system, 

along with vitamin E, magnesium and 

copper. 


Calories 265 

Fat 19g 

Carbs 18g 

Protein 10g 





Ingredients 

4 Eggs 

2 Chicken Sausages 

4-6 Ripe plum tomatoes 

1/2 Red onion, finely chopped 

1/2 Red chilli, finely chopped 

1/2 Lime, juiced 

1 tbsp. Coriander, chopped 

1 Avocado 

2 Large seeded or wholemeal wraps 


There are so many different benefits in the 

ingredients in this burrito, but we especially 

love the muscle building and good fats 

that you get from the amazing avocado. 

Method 

1. First, make the salsa. Combine the tomatoes, 

onions and chilli in a bowl, squeeze 

over the lime juice and stir in the coriander. 

Set aside to allow the flavours to meld. 

2. Grill the sausages for 8-10 minutes, turning 

every so often so they don’t burn. Set 

aside. 

3. In a small saucepan, melt a knob of butter. 

Whisk the eggs in a jug and pour into 

the pan. Stir over a low heat until lightly 

scrambled – take them off the heat when 

they are still very slightly underdone and as 

they will continue to cook. 

4. Peel, stone and chop the avocado. Lay 

out the wraps. 

5. On each wrap, lay half the eggs along the 

middle leaving a little space along the lefthand 

edge. Lay a halved sausage (or two) 

over the eggs, then spoon on the avocado 

and salsa. 

6. Fold in each side of the wrap then take 

the long end in front of you and wrap forward 

to enclose the filling and the fold on 

the left. 

Serves 1 to 2 

They have a unique combination of 20 

different nutrients, which are essential for 

us. The type of fat that they have, monounsaturated 

fat, can actually move fat away 

from you mid-section. 


Calories 652 

Fat 38.1g 

Carbs 36.0g 

Protein 42.2g 


Kedgeree 

Ingredients 

200g Cooked brown rice 

100g Cooked green lentils 

1 Fillet undyed smoked haddock, or cod 

150ml Skimmed milk 

1 tbsp. Curry powder, or paste 

1 Medium onion, sliced 

100g Button mushrooms 

75g Frozen peas 

2 Eggs, hard-boiled and quartered 


Method 

1. Bring the milk to a simmer in a small 

saucepan and add the smoked fish. Cook 

gently until the fish flakes apart easily – 

about 8-12 minutes. Allow to cool slightly 

then flake the flesh into bite-sized chunks. 

2. Heat a tablespoon of coconut or olive oil 

in a large shallow pan until it reaches medium 

heat. 

3. Add the sliced onion and cook for 5 

minutes until just softened before adding 

the mushrooms. 

4. Stir in the curry paste and heat, stirring 

constantly for about a minute. 

5. Tip in the rice and lentils and stir to 

thoroughly coat with the spices. Add the 

frozen peas and cooked fish to the mix and 

heat through for 3-4 minutes until piping 

hot. 

The addition of lentils in this warming 

breakfast classic helps to keep you feeling 

fuller for longer, but importantly are an 

excellent source of essential minerals, B vitamins 

and protein – and very little fat. To 

make this dish super-quick to put together, 

use packet/pouch rice and lentils (with no 

added nasties). 

6. Arrange on serving dishes and top with 

the boiled eggs and coriander. 


Calories 433 

Fat 14.1g 

Carbs 40.9g 

Protein 40.6g 

Kedgeree 

Serves 2 


Turkey Rashers Toast 

Ingredients 

2 Thick slices sourdough or wholemeal 

bread 

1 Ripe avocado 

4 Slices turkey rashers (unsmoked) 

2 Beef tomatoes, sliced 

Method 

1. Peel and stone the avocado, 

then roughly mash the flesh in a 

small bowl. 

2. Grill the turkey rashers until 

done to your liking, and toast 

the bread 

3. Spread the toast with avocado, 

then tomato and finally the 

rashers, and enjoy. 

Toast with Turkey Rashers, 

Avocado and Tomatoes 

Serves 1 


The amazing avocado is a muscle 

building food! Once upon a time 

avocados were kept out of muscle 

building diets, but not anymore. They 

have a unique combination of 20 different 

nutrients, which are essential 

for us. The type of fat that they have, 

mono-unsaturated fat, can actually 

move fat away from you mid-section.. 


Calories 575 

Fat 32.7g 

Carbs 54.5g 

Protein 18.6g 



Ingredients 

2 to 4 Portobello mushrooms 

1 Clove garlic, minced 

1/4 Courgette, diced 

Handful Baby spinach 

1-2 tbsp. Wholemeal breadcrumbs 

1 tbsp. Roasted red pepper, finely chopped 

4 Cherry/baby plum tomatoes, chopped 

1 tbsp. Unsalted butter 

1 tbps. Flour 

100ml Skimmed milk 

50g Goat's cheese, crumbled 

1 tbsp. Fresh thyme 


Method 

1. Heat Oven to 180°C. 

2. Remove stems and gills from mushrooms 

and place on a lightly greased baking 

sheet. Brush with a little olive oil. 

3. In a frying pan, heat a little olive oil and 

cook the garlic and courgette for about 3 

minutes. Add the spinach and stir through 

for one minute until wilted. Divide mixture 

between the mushrooms. 

4. Sprinkle the mushrooms with the breadcrumbs 

and top each with the chopped 

tomatoes and peppers. 

5. To make the sauce, melt butter in a small 

saucepan, stir in the flour and cook briefly 

for about 30 seconds. Slowly pour in the 

milk, stirring constantly, until you have a 

smooth sauce – 1-2 minutes. Remove from 

the heat and stir in the goat’s cheese. 

6. Spoon the sauce over the mushrooms 

and bake for 15 minutes. Sprinkle with the 

thyme and serve. 

Make these tasty stuffed mushrooms when 

you have the time, and simply pop in the 

oven when needed. They go very nicely 

with a round of wholemeal toast. Mushrooms 

are a good source of calcium and 

are one of a very small number of dietary 

sources of vitamin D – both essential for 

bone health. 


Calories 472 

Fat 26.6g 

Carbs 39.3g 

Protein 24.3g 


Serves 1 to 2 


Asian Omelette 

Ingredients 

2 Large free-range eggs, plus an additional 

yolk 

150g Cooked king prawns 

1/2 Head broccoli, cut into small florets 

1 tsp. Either Chinese 5-spice or Thai 

7-spice powder 

To taste Chilli flakes, optional 

Method 

1. Whisk the whole eggs and yolk 

in a jug with the chosen spice mix. 

Heat an omelette pan over a medium 

heat. 

2. Pour in the egg mixture and 

tilt the pan to get an even spread. 

Cook until just set on top (you can 

flip it half-way through if you’re 

feeling confident). Set aside. 

3. Wipe the pan and add a small 

amount of olive oil. Stir-fry the 

broccoli for 2-3 minutes before 

adding the prawns. Add a tablespoon 

of your chosen sauce (if using) 

and heat through for a minute. 

To taste Oyster, hoisin or sweet chilli sauce, 

4. Tip the prawn/broccoli mix into 

optional 

the centre of the omelette and wrap 

up to enclose. Serve alone or with a 

green side salad. 


Garnish with chilli flakes if liked. 

Asian Omelette with Prawns 

and Broccoli 

Serves 1 

High in protein, but low in calories, 

prawns are a good source of magnesium, 

which is central in bone development, 

as well as muscle function 

and nerve functioning. 

Packed with phytochemicals and antioxidants, 

the brilliant broccoli benefits 

digestion, while also boosting the 

immune system and the cardiovascular 

system. It also has anti-inflammatory 

properties. 


Calories 342 

Fats 13g 

Carbs 13g (6g starch) 

Protein 42g 



Ingredients 

1 chicken breast, cooked 

2 large seeded or wholemeal wraps 

1 tbsp. Greek Yoghurt 

1 tbsp. low-fat mayonnaise 

1-2 celery sticks, finely diced 

½ small red onion, finely diced 

Method 

1. Chop the chicken and place in a 

bowl with all the other ingredients. 

Mix well. 

2. Lay out the wraps and place half 

the chicken mixture along the middle, 

leaving a ½ inch gap at either side. 

Fold in the sides and then roll up the 

wrap away from you to enclose the filling 

and the sides. 

3. Either wrap in cling film to store in 

the fridge or take with you, or halve 

and eat right away. 

1 tbsp. dried cranberries or sultanas 

1 tbsp. sweetcorn 

1 tbsp. sprouted seeds (optional) 


Celery is an excellent source of both 

molybdenum and vitamin K. Molybdenum 

serves predominantly as an essential 

co-factor of human and animal 

enzymes. It helps you to metabolise 

fats and carbohydrates. Vitamin K is 

best known for its role in blood clotting. 


Calories 382 

Fats 8g 


Protein 36g 


2 Wraps (Serves 1 or 2) 


Herbed Chicken 

Ingredients 

1 chicken breast, skin left on 

Method 

1. Preheat the oven to 190°C (fan). 

Chop the herbs and mix together with 

the butter. Carefully spread the mixture 

under the skin of each chicken 

breast. 

Herbed Chicken with Pea and 

Lettuce Broth 

Serves 1 

1 tbsp. butter 

1 tbsp. of each tarragon and parsley 

200ml good quality, low-salt chicken stock 

100g fresh peas, podded 

50g fresh broad beans, podded and 

skinned (optional) 

1 little gem lettuce, shredded 

3 spring onions, chopped 


Peas are a great source of vitamin 

K, which plays an important role in 

building strong bones. However it 

can also help to prevent heart disease, 

plus it plays a part in a variety of other 

bodily processes. 

2. Roast the breasts for 30-35 minutes, 

or until there are no pink juices remaining 

when a skewer is inserted into 

the thickest part. Try not to overcook 

as the meat will dry out, and the chicken 

will cook a little more in the final 

steps. 

3. When the chicken is almost cooked, 

heat the stock in a large sauté pan. Add 

the peas and broad beans and cook for 

five minutes or until just tender. Transfer 

the chicken from the oven to the 

pan. 

4. Cook 3-5 minutes more, then add 

the lettuce. Cook one minute more, 

add the spring onions and give a quick 

stir. 

5. Ladle the veggies and broth into a 

shallow bowl, top with the chicken and 

sprinkle with additional herbs, if liked. 


Calories 390 

Fats 21g 

Carbs 15g (6g Starch) 

Protein 38g 


Mexican Swordfish 

Ingredients 

1 Swordfish steak, about 120g 

1 tbsp. Mexican spice mix 

1 tbsp. Olive oil 

1 Small onion, finely chopped 

1 Clove garlic, crushed 

1/2 Tin cannellini beans, rinsed and drained 

2 tbsp. Passata 

1/2 tsp. Ground Cumin 

1/2 tsp. Ground Coriander 

1/2 Smoked Paprika 

1 tsp. Fresh rosemary leaves, chopped 


Method 

1. First, mix 1 tsp. of olive oil with 

the spice mix and rub all over the 

swordfish steak. Set aside. 

2. Heat 2 tsp. of the olive oil in a 

small saucepan over a med-low 

heat. Sweat the onions for 5 minutes 

before adding the garlic and 

cook a further five minutes – stir 

often to ensure the garlic doesn’t 

burn 

3. Add the passata, beans, spices 

and rosemary to the pan and heat 

on low for ten minutes while you 

cook the swordfish. 

4. Heat a griddle pan until very 

hot. Add the swordfish and cook 

for 3 minutes each side. Set aside to 

rest for a couple of minutes before 

serving with the beans and a salad, 

some sweetcorn or a fresh salsa, if 

liked. 

Mexican Swordfish with 

Smokey Beans 

Serves 1 

Swordfish is a good source of protein, 

potassium and omega 3. Those good 

old cannellini beans have many benefits, 

including giving you steady energy. 

Rosemary, can help alleviate muscle 

pain, and boost your immune and 

circulatory systems. 


Calories 631 

Fats 10g 


Protein 50g 


Salmon & Soya Bean 

Salad Ingredients 

100g Edamame (soya) beans, cooked 

4-6 Radishes, thinly sliced 

1 Fillet salmon, poached or steamed 

1-2 tbsp. Alfalfa sprouts 

2 tbsp. Low-fat natural yoghurt 

1 tsp. Wasabi paste 


Method 

1. Flake the salmon into bitesized 

chunks. 

2. Simply toss together the ingredients 

together to make the 

salad. 

3. For the dressing, mix together 

the yoghurt and wasabi paste 

and add a little water to thin 

to your desired consistency. If 

serving straight away, drizzle the 

salad with the dressing and finish 

with chopped chives or dill, 

or some poppy seeds. 

4. Alternatively, pack the salad 

and dressing separately and 

store in the fridge until ready to 

use or transport. 

Salmon is a great source of protein. 

Both pre and post workout – soya 

beans, or soya protein powder can 

help your recovery. They are also jampacked 

with macro-nutrients.Soya 

beans are equivalent to an animal 

food (meat) in terms of protein. 


Calories 508g 

Fats 16g 


Protein 76g 

Salmon and Soya Bean Salad 

Serves 1 


Sweet Potatoes & Chipotle 

Chicken Ingredients 

1 large or 2 small sweet potatoes 

1 chicken breast, ready cooked 

1 chicken leg, ready cooked 

1 tsp. chipotle paste 

2 tbsp. Greek yoghurt 

25g sweetcorn 

½ small red onion, finely chopped 

Salad, to serve 

Method 

1. Preheat oven to 200C. Prick the 

potato/s all over with a fork and 

place on a baking tray. Cook for 

35-40 minutes then turn off the 

oven but leave the potatoes in for a 

further 10 minutes. 

2. Meanwhile, shred the white and 

dark chicken meat and place in a 

bowl. Add the yoghurt, chipotle 

paste, red onion and sweetcorn. 

Mix well. 

3. Take the potatoes out of the 

oven, split open and top with the 

chicken mixture. 

4. Serve immediately, with salad. 

Sweet Potatoes with Chipotle 

Chicken 

Serves 1 


Sweet potatoes are full of nutrients 

and are an excellent post-workout 

food. It is delicious paired with a bit 

of spice and protein-rich chicken. 

The dark meat is used in this recipe 

due to its higher nutrient content – 

dark meat contains a lot more zinc, 

iron and potassium for example, than 

breast meat. If you are limiting calories, 

use a mix of white and dark meat 

to lower the fat content. 


Calories 496 

Fats 8g 


Protein 36g 


Breaded Veal with Tomato 

Spaghetti Ingredients 

1 veal escalope, about 120g 

Method 

1. First, start the simple tomato sauce. In 

a saucepan over a medium heat, sweat the 

onion and garlic in a little olive oil for 5 

minutes. Add the tinned tomatoes, reduce 

the heat and leave to simmer while you 

prepare the veal. 

30g wholemeal breadcrumbs 

1 egg, beaten 

1 tbsp. rice flour (or use ordinary plain) 

1 tbsp. grated parmesan 

½ tsp. dried oregano 

2. In three bowls place the flour, the beaten 

egg and finally the breadcrumbs mixed 

with the parmesan and oregano. 

3. Coat the veal escalope in flour, then pat 

off any excess. Dip in the beaten egg, again 

allow excess to drip off but ensure the escalope 

is well coated. 

4. Finally, coat well in the breadcrumb 

mixture. Set aside. 

75g spaghetti 

1 tin chopped tomatoes in natural juice 

4-5 leaves basil, roughly chopped 


Celery is an excellent source of both 

molybdenum and vitamin K. Molybdenum 

serves predominantly as an essential 

co-factor of human and animal 

enzymes. It helps you to metabolise 

fats and carbohydrates. Vitamin K is 

best known for its role in blood clotting. 

5. Heat a griddle or frying pan over a medium-high 

heat. In another saucepan, bring 

some water to the boil for the spaghetti. 

6. Cook the spaghetti as per pack instructions 

– usually about 12 minutes. When 

the griddle is hot, add the veal and cook 

for 3-4 minutes each side, then set aside to 

rest. 

7. When the spaghetti is cooked, drain and 

toss in the tomato sauce, and add the basil. 

Put onto a plate and serve. 


Calories 382 

Fats 8g 


Protein 36g 

Breaded Veal with 

Tomato Spaghetti 

Serves 2 



Ingredients 

One cooked chicken breast, sliced 

50g sugar snap peas 

50g rice noodles 

Handful baby spinach 

300ml good-quality chicken stock 

1 tbsp. white miso paste 

2 eggs, boiled 

Method 

1. Arrange the rice noodles, spinach 

and sugar snaps in small piles 

in a soup bowl. Heat the chicken 

stock in a saucepan over a medium 

heat. 

2. When the chicken stock is simmering, 

add the miso paste and stir 

well. Add the chicken slices and 

heat through until piping hot – 

about 4 minutes. 

3. Remove the chicken slices to the 

serving bowl and pour over the 

stock. Top with a sliced boiled eggs 

finish with a sprinkling of herbs, if 

you like. 


Serves 1 


This quick chicken ramen is rich in nutrients, 

protein and helps you to have 

healthy bones. Miso is a marvellous 

thing, fermented from soya beans, it has 

an amazing amount of beneficial health 

properties. Spinach is important for 

bone health, healthy growth and condition 

of skin and hair, plus it provides 

protein, vitamins iron and minerals. 

It can also assist in controlling blood 

glucose in diabetics. Spinach can lower 

blood pressure and the risk of cancer. 


Calories 581 

Fats 16g 


Protein 46g 


Pork Tenderloin 

Ingredients 

1/2 Pork tenderloin, trimmed of sinew 

and excess fat 

1 Small cauliflower 

Method 

1. Cut the cauliflower into small, bite-sized 

florets. Dice the courgette into similar sized 

pieces. 

2. Cook the cauliflower florets in boiling 

water until just tender but retaining a slight 

‘bite’. Drain. 

1 Courgette 

2-3 tbsp. Sun-dried tomato paste 

50g Petit pois 

1 pouch Rice/grain mix, e.g. spelt/ 

quinoa 

Chopped parsley or coriander 


The recipe’s featured ingredient, cauliflower, 

is a good source of vitamin K, 

which plays an important role in bone 

building, as well as helping to prevent 

heart disease, in addition to a variety 

of other roles throughout your bodily 

processes. 

3. Meanwhile, heat a griddle pan to a medhigh 

heat. Slice the tenderloin into pieces 

of about ½ inch thickness. Rub lightly with 

a little olive oil and add to the griddle. 

Cook for about 3 minutes each side, then 

set aside to rest while you finish the pilaf. 

4. Heat a little more olive oil (or coconut 

oil, if you have it) in another pan on medium 

heat. Add the courgette and cook for 

2-3 minutes until lightly softened. 

5. Add the cauliflower and the tomato 

paste and cook, stirring, for 3-5 minutes. 

Stir in the rice/grain pouch and the peas, 

and continue stirring until heated through. 

6. Stir through the herb/s and serve alongside 

the tenderloin. 

Pork Tenderloin with 

Lean pork is a good source of proteins, 

minerals and vitamins. It has a 

low sodium content which makes it 

an intelligent choice for maintaining 

healthy blood pressure. 


Calories 637 

Fats 20g (7g saturated fat) 

Carbs 54g 

Protein 59g 

Cauliflower Pilaf 

Serves 1 


Jambalaya 

Ingredients 

1 small onion, finely diced 

1 green pepper, finely diced 

1 celery stick, finely diced 

1 large carrot, finely diced 

1 garlic clove, crushed 

Method 

1. Heat a small amount of olive oil 

in a large pan or wok and add the 

onion, pepper, celery and carrot. 

Sweat over a medium heat for 5 

minutes before stirring through the 

garlic. 

2. Stir in the spice mix and cook for 

a further minute. Add the tomatoes 

and stock and bring to a simmer. 

Jambalaya 

Serves 2 

300ml vegetable stock 

1 tin chopped tomatoes 

1 tsp Cajun or creole seasoning 

150g brown rice 

150g Quorn chicken-style pieces 

100g sweetcorn 

Handful mixed chopped herbs (e.g. parsley and 

basil or oregano) 


The Quorn pieces bump up the protein 

in this veg-heavy dish.Celery is a great 

source for vitamin K, which is essential 

for bone building. It also contains plenty 

of potassium, manganese, folate, dietary 

fibre and pantothenic acid. Additionally 

it has vitamins B2 and B6, along 

with calcium, vitamin C, A (cartenoids), 

magnesium and phosphorus 

3. Stir in the rice, cover and cook 

over a low heat for ten minutes. 

Add the Quorn pieces and add 

some water if necessary. Cook for a 

further 10-15 minutes until the rice 

is tender then add the sweetcorn 

and heat through. 

4. Stir in the herbs of your choice, 

saving a little for garnish, and 

serve. 


Calories 358 

Fats 3g 


Protein 34g 


Mediterreanean Fish 

Stew Ingredients 

½ red onion, sliced 

½ head fennel, thinly sliced – reserve the fronds 

for garnish (optional) 

1 tin chopped tomatoes in natural juice 

Method 

1. Cut the cauliflower into small, bite-sized 

florets. Dice the courgette into similar sized 

pieces. 

2. Cook the cauliflower florets in boiling 

water until just tender but retaining a slight 

‘bite’. Drain. 

½ jar roasted red peppers, drained and sliced 

4-5 baby new potatoes, halved or quartered if 

large 

120ml white wine 

250g firm fish e.g. salmon, cod, halibut, cut into 

chunks 

200g mussels, beards removed & scrubbed 

1 tbsp. parsley, chopped 

1 tbsp. dill or basil, chopped 


3. Meanwhile, heat a griddle pan to a medhigh 

heat. Slice the tenderloin into pieces 

of about ½ inch thickness. Rub lightly with 

a little olive oil and add to the griddle. 

Cook for about 3 minutes each side, then 

set aside to rest while you finish the pilaf. 

4. Heat a little more olive oil (or coconut 

oil, if you have it) in another pan on medium 

heat. Add the courgette and cook for 

2-3 minutes until lightly softened. 

5. Add the cauliflower and the tomato 

paste and cook, stirring, for 3-5 minutes. 

Stir in the rice/grain pouch and the peas, 

and continue stirring until heated through. 

This delicious stew is great for omega 

and folic acids, as well as to boost 

your immune system. Did you know 

that mussels are pretty amazing, in 

fact theirs is the best nutritional profile 

out of all the shellfish. They have 

those important long chain fatty acids 

– DHA and EPA, which have many 

benefits. They help improve brain 

function, as well as being able to reduce 

inflammatory conditions. They 

have a good many minerals, including 

zinc, to help your immune system. 

6. Stir through the herb/s and serve alongside 

the tenderloin. 


Calories 478 

Fats 7g (1g saturated fats) 

Carbs 36g 

Protein 61g 

Mediterranean Fish Stew 

Serves 2 


If your desire is to achieve the 

body you have always wanted, 

then why not check out these 

real case studies 

Rolandas has been dedicated for over 11 years, helping people, 

just like you, to get the body they desire. He will work with 

you in a private studio in London E1 and also W8. 

Contact Rolandas for a free no obligation consultation 

Call: 07742 193 913 

Contact Via Website: London Personal Trainer 

42 Rolandas' Personal Training Recipes Magazine

Rolandas Personal Training Recipes

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