Breakfast To Dinner Recipes With Silvia Perez
Eating the same food every week is a recipe for disaster - and believe it or not, but having a varied diet doesn’t actually require hours spent in the kitchen.
If you’re struggling for inspiration when it comes to breakfast, lunch and dinner, we caught up with online coach and AYBL Athlete Silvia Perez for her top healthy meal prep ideas.
So, grab an apron and let’s get straight to it!
HEY SILVIA! TELL US, WHAT DO YOU TYPICALLY EAT IN A DAY?
I usually have three main meals and two snacks. I follow the 80/20 rule, which means that 80% of the food I eat in a day is nutritious and healthy, then for the other 20%, I have a little treat.
For me, it’s really important to have a high protein diet. Protein has the highest thermogenic effect (AKA fat-burning) out of any macronutrients and it also helps to build and retain muscle.
I tend to start the day with a sweet breakfast like a smoothie bowl (see my recipe below), oats or protein pancakes.
For lunch, I usually ‘meal prep’, as I tend to have a really busy schedule during the day. It saves me so much time and money to prepare my meals for the next few days ahead of time. I usually choose a source of protein, carbs and fat and put it all together. Currently, my go-to is a chicken, rice and avocado bowl or a king prawn teriyaki bowl, which you can make using my recipe below.
Dinner is my favourite meal to cook. I recently got an air fryer for my birthday and I’m obsessed! I love trying new recipes and spending more time cooking at night. One of my go-to dinners at the moment is crispy air-fried chicken wings, which I’ve shared the recipe for below.
Now for the cooking…
BREAKFAST: PROTEIN SMOOTHIE BOWL
- 1 scoop protein powder
- 150ml almond milk
- 128g frozen blueberries
- 3 tbsp vanilla Greek yoghurt
- ½ banana
Choice of toppings:
- Peanut butter
- Chia seeds
- Add all of the main ingredients into a blender and blend well.
- Serve in a bowl and add desired toppings. I’ve chosen peanut butter, chia seeds, banana, blueberries and some granola.
I’ve lost 20kg over the years and this is one of my go-to breakfast recipes. It’s easy to make and it keeps me full for hours.
LUNCH: KING PRAWN TERIYAKI BOWL
- 8 king prawns
- 1 tbsp olive oil
- 120g cooked basmati rice
- 1 garlic clove (optional)
- 4 tenderstem broccoli
- 1 egg
- ½ chilli, finely chopped
- ½ onion, finely chopped
- Salt and pepper to season
- 2 spring onions, finely chopped, to serve
- Mayonnaise to serve
For the teriyaki sauce:
- 1 tbsp soy sauce
- 2 tsp rice vinegar
- 1 tsp ginger powder
- 1 tsp garlic powder
- 1 tsp corn flour
- Follow the packet instructions to cook rice or cook in a rice cooker and add water, salt and pepper, 1 garlic clove and cook for approximately 15 minutes.
- While the rice cooks, make the teriyaki sauce by pouring the soy sauce, rice vinegar, ginger and garlic powders and corn flour in a saucepan and cook until it becomes sticky.
- Season your king prawns with salt and pepper, chilli, onion and garlic powder. Pour the olive oil in a pan and fry the king prawns on a medium heat until they look crispy, then add the teriyaki sauce.
- Once the rice is cooked, transfer into a pan and add an egg and mix for 2 minutes over a high heat to create egg fried rice.
- Boil the broccoli until soft (approximately 5 minutes).
- Serve on a plate along with the chopped spring onions and a drizzle of teriyaki sauce and mayonnaise.
DINNER: SILVIA’S AIR FRYER CHICKEN WINGS
- 6 chicken wings
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp cajun powder
- 1 tsp paprika
- Handful of rocket
- Greek yoghurt to serve
- Place 6 chicken wings in a bowl and add the olive oil, paprika, garlic powder, salt and pepper and cajun seasoning. Mix together and marinade for 2 hours.
- Once they’re marinated, put them in an air fryer for 20 minutes, then turn them around and cook for a further 20 minutes.
- Once cooked, serve on a plate. I like to serve with a side salad, using rocket and a Greek yoghurt dressing, but you can swap for sweet potato or garlic bread.
WHAT DOES YOUR TYPICAL WEEKLY WORKOUT SCHEDULE LOOK LIKE?
My current workout split is two lower body workouts, one back and biceps, one chest and shoulders and one day focused on cardio and abs.
I stick to the same workout programme for eight weeks, focusing on form and progressive overload.
WHY IS IT IMPORTANT TO MAINTAIN A HEALTHY, BALANCED DIET, PARTICULARLY IF YOU LIKE TO WORK OUT A LOT?
Maintaining a healthy diet is so important when you work out a lot. For one, it helps to improve your performance in the gym. But it’s not just important for your body, it’s important for your mind too. A balanced diet is rich in vitamins, minerals and nutrients, which help to boost mood and increase energy levels.
Meal prep needn’t be boring, girls! Get creative and make cooking something you actually enjoy.
Here are some more healthy meal recipe ideas we think you’ll love:
- Lunch recipes: Tasty Salad Recipes You Won’t Be Able To Resist
- Recipe ideas for dinner: 6 Quick & Easy Recipes On A Budget
Mission Possible: Meet The Athletes
WEDNESDAY 8TH MARCH
We stand by the notion that every single person - no matter their race, views or upbringing - should be entitled to the same opportunities as the person next to them.
But we understand that none of this would be possible without the selflessness and courage of women who have fought - and continue to fight - to ensure a better future.
That’s why, this International Women’s Day, we’re celebrating the women who help us to realise our potential, push boundaries and break misconceptions.
Take inspiration from their stories and be inspired to become the best of you.
My mission is to be the best version of myself. The best athlete I could possibly be. Pushing my mental and physical limits to reach my goals of winning medals at major championships, like the World Championships and Olympics.
I would really like to inspire the next generation of women to take up a sport and want to live a healthy, balanced lifestyle. I want my achievements to inspire people to want more.
My story isn’t a fairytale story, it’s taken a lot to get to where I am now, so I’m hoping that young athletes see that you don’t have to be the best when you’re younger. I didn’t make the GB teams, I didn’t always win, but it doesn’t mean you won’t make it. Hopefully that inspires and motivates anyone who is on a similar path to me and shows them they should never give up.
Progress is a huge part of this. To me, progress is working consistently at the little things. As you gradually improve at the little things, these will add up to help you achieve your main goal - although, that’s not to say it’s a straight forward upward trend. Progress is a messy line and there will be setbacks. But ultimately, as long as you keep working, you are getting closer and closer to your goals.
Follow Laura on Instagram @laurazialor
My mission is to compete internationally and inspire the next generation of athletes. I hope to do this by sharing my story and my achievements and creating a legacy that inspires future generations.
It means a lot to me to be part of AYBL’s Mission Possible because it allows me to share my story and show what gymnastics is like and how much fun it can be.
I really believe if you find something you love, you should keep at it. Keep trying your hardest, and never give up. For me, my sport makes me feel strong, independent, and feel even more love for the sport.
My proudest sporting moment would have to be becoming an Olympic bronze medalist at the 2020 Tokyo Olympics and making history to help Great Britain win its first women’s Olympic team medal in 93 years. I love having the opportunity to travel the world, make memories and meet so many new people.
Follow Alice on Instagram @alicekinsella17
My mission is to be the happiest version of myself. I plan to do this by doing the things that I know best serve me, like prioritising my own health and wellbeing, prioritising the things that make me a better athlete and a happier individual. I don’t think you can be the best athlete you can be if you’re an unhappy person.
My sport makes me feel incredibly empowered. It’s the kind of sport that I never thought I'd be able to do, I never thought I'd be any good at. The fact that I can turn up to a gym, a gym in a different country where they speak a different language, and lift heavy weights above my head is incredibly empowering.
The thing I love most about my sport is that progress is easily measurable. On top of that, although it’s an individual sport, the community as a whole is incredibly uplifting and supportive, therefore, you always feel like you’re not alone.
My main inspiration throughout my fitness journey has probably been my teenage self. She struggled and she didn’t really feel like there was a space for her in the industry or anywhere she found herself. So, looking back and remembering how she felt inspires me to push to create those spaces for people.
I’d really like to be remembered as someone who was committed to making sport more inclusive and more welcoming, someone who empowered others and made the community a better space. I try to be as proactive in my community as I can. I work closely with our NGB (national governing bodies) on creating more spaces for people from all backgrounds and I’m incredibly proud of that.
Also, being part of Mission Possible allows me to show everyone that they are capable and they are worthy. Embrace who you are and embrace who you’re becoming because it’s all part of the journey and enjoying it and making the most of what’s on offer for you.
Follow Jenny on Instagram @jennyt811
FREE* LIMITED-EDITION TEES
Don’t forget our FREE International Women’s Day T-Shirts launch 8th March, 3pm GMT - that’s tomorrow FYI!
To secure yours, all you need to do is donate £1, £2, £5, £10 or £15* to help raise vital funds to support women and girls in sport, and pay for shipping. It couldn’t be more simple!
Empowering women worldwide has been our mission since day one, and now you can be a part of it too.
*All proceeds will be donated directly to Women’s Sports Foundation.
Discover more about our Mission Possible Campaign here.
AYBL is here to support every woman, everywhere.
We believe what the world sees doesn’t define what you’re capable of, and it should never stop you from reaching your potential.
Love yourself, love what you do, and never let external perceptions get in the way of becoming who you could be.
What mission will you set for yourself in 2023? Drop a comment below or tag us on socials @beaybl
Success Stories | Sydney Cassidy
CW // body dysmorphia. Please note, this blog contains information you may find triggering.
Meet Sydney Cassidy… aka @sydgrows.
Having gone through a period of low mood and depression, Sydney pursued fitness as her personal means of escapism. Now, just 15 months later, Sydney is empowering women all over the world to find their strength and embrace their right to occupy every corner of the fitness industry.
“Fitness is more about how it makes me feel than what I get from it, physically.”
For the AYBL athlete, it’s been a long journey, but suffice to say, she’s grown in stature and strength. Sydney Cassidy has become a figure of growth.
HEY SYD! TAKE US BACK TO THE START OF YOUR FITNESS JOURNEY. WHERE DID IT ALL BEGIN?
I was in a really low place.
I was basically in this big transition phase - I’d finished uni, I’d just come out of a long-term relationship and I’d moved back home, so I was really looking for something to pull me out of the darkness and give me something to pour my energy into.
I wasn’t in touch with exercising at all. I was always active as a child, but I hadn’t worked out for years. I wanted to reconnect with those positive feelings I experienced as a child, and work towards feeling better in myself. It was roughly November 2021 when I started my fitness journey, then, I just got the bug and the rest is history.
Upon reflection, I would say that prior to my fitness journey, I was actually quite depressed. My mood was really low and I didn’t really have many friends. It’s funny because people see me now and, I’m very aware that even in the space of a little more than a year, I’m a very different person to who I was.
I’ve definitely become so much more resilient. I used to compare myself so much to my friends, most of whom were living in big cities and working graduate jobs. Eventually, I realised that wasn’t the sort of person I wanted to be. The start of my fitness journey was really me just trying to move towards a more authentic version of myself.
WHAT HAS BEEN YOUR MAIN INSPIRATION THROUGHOUT YOUR FITNESS JOURNEY?
There’s definitely a lot of people on social media who inspire me, and not all of them are necessarily big influencers. But for me, becoming a true, authentic version of myself by refocusing my goals and my priorities has been a big driving force.
Now, my motivation is myself and my community. If I do fall off track, I’ve got people to bring me back.
I also feel, the further you get into your fitness journey and the longer you’ve stuck at it, the easier it is to continue with it. Fitness is now just a way of life for me and I couldn’t imagine it not being a part of my everyday.
HOW DOES FITNESS MAKE YOU FEEL?
Working out makes me feel great. I don’t think anyone can deny the impact the boost of endorphins has on your wellbeing. It literally has the ability to pull you out of a slump.
But there’s actually a lot more to it than that. The fitness community as a whole has a way of making you feel included, worthy and deserving. You develop this sense of belonging and unity.
My relationship with fitness has definitely become more positive. As a child, I was always really sporty and then, I lost my way when I was at uni, partying a lot and generally just not taking great care of myself.
I definitely wasn’t aware of the gym community before I became a part of it. I think there’s a lot of misconceptions about gym people being really pretentious, when it actually couldn’t be further from the truth. The gym community is actually really lovely.
There’s so much rubbish going on in the world and, as an adult, you really don’t find yourself in many situations where you get to experience an abundance of positivity and people rallying behind you, shouting ‘you’ve got this!’ I really thrive off of all of that positivity and encouragement. Those kinds of experiences at the gym definitely start to make a difference in your everyday life and it’s something I really wish more people would realise.
WHAT OBSTACLES HAVE YOU FACED AND HOW HAVE YOU OVERCOME THEM?
To begin with it was the motivation to get up and go. But it definitely does get easier the more you get into it and, especially, when you finally discover something you enjoy and exercising no longer feels like a chore, but something you spend the day looking forward to doing.
I would say the main thing I deal with now is body dysmorphia [a mental health condition, where someone spends a lot of time worrying about 'flaws' in their appearance]. Initially, I didn’t start my fitness journey for aesthetic reasons and now it’s got to a point, especially with me doing it as my job, where there'll be times when I worry about my appearance.
When I do have those days, I’ll throw some joggers on and tell myself to stop looking in the mirror. There’s no point in sitting there, picking yourself apart. For me, it’s not really about how I’m looking that day, it’s actually about how I feel, and being able to recognise that really helps me overcome those negative thoughts about myself.
@sydgrows rumour has it you lift heavier when your fit matches 🤫✨ #gymtok #gymgirl #gymfit #gymoutfit #girlswholift #matchinggymfit ♬ Super Freaky Girl - Nicki Minaj
HAVE YOU EVER FELT LIKE QUITTING? HOW DID YOU GET THROUGH THAT?
No, I’ve not felt like that, but I think that’s because I’ve really managed to connect with my fitness journey.
What I would say for people who do feel like that is to try to find something that you really connect with - something that brings you light and makes you feel happy. It applies to anything, but it’s really hard to maintain something that you don’t enjoy or have a passion for.
It’s all about mindset, that’s why on those days when I have little motivation, I remind myself that it’s not about ‘having’ to train, but ‘wanting’ to and having that privilege and ability to move your body. It's also wanting your body to be in the best possible shape it can be, mentally as well as physically, because you deserve that!
READ MORE: Move Your Body
WHAT ARE YOU MOST PROUD OF IN TERMS OF YOUR FITNESS JOURNEY?
The proudest thing for me, undoubtedly, has to be my personal growth.
It’s only really been a short period of time, but I definitely think, in terms of my career, friendships and self-confidence, none of it would have been possible without fitness. So much of my growth is a result of being in that environment, pushing myself out of my comfort zone, and having opportunities to meet new people.
I’d also say a proud moment for me is sharing my journey and the fact that I’ve had such a profound impact on so many people. The messages I get on a daily basis are so touching and I think I feel a sense of pride that my personal journey is inspiring people and getting more women involved with fitness and working out. A lot of people tell me ‘I’ve gone to the gym for the first time’ or ‘I’ve got my first gym membership’ and I think that’s a really big thing and I’m really proud of that.
WHAT MADE YOU WANT TO SHARE YOUR FITNESS JOURNEY ONLINE?
I’m naturally a creator. I went to art school, I’m trained as a fashion designer and I’ve always just been a creative person. When I stepped away from that, I basically had this ‘creative itch I wanted to scratch’.
I started my account in March 2022 when TikTok was still gaining popularity. I’d started watching gym content and I thought I’d just make some gym videos, but there was no specific intention.
I’ve really become a better person through social media and my fitness journey. Social media and content creation gets a lot of hate, but it genuinely has made me a better person. The person I was when I first started sharing content definitely wouldn’t have been able to think in the ways I do now or feel capable of inspiring others. That part has just evolved naturally and I think she’d be so proud of how far we’ve come!
HOW HAS FITNESS CHANGED OTHER ASPECTS OF YOUR LIFE?
Fitness has had a massive influence on my self-confidence and my ability to tackle everyday life with the same confidence as I would in the gym. I’ve definitely come on leaps and bounds since joining the gym and pushing myself out of my comfort zone.
I’d also say the friendships I’ve found through fitness. Before, I really struggled to find ‘my kind of people’, but finding people who actually want the best for you, aren’t in competition with you and who just want to build you up has had a profound impact on my life.
WHAT’S NEXT ON YOUR AGENDA?
Honestly, this year, I would really just like to spend some time travelling. I feel like it would be really good for my self-growth journey and for pushing myself out of my comfort zone.
But, primarily, I want to continue with what I’ve been doing. I only made my fitness account a year ago and I want to continue with the journey and see where it takes me.
HOW DO YOU HOPE TO HAVE AN IMPACT ON THE FITNESS SPACE?
My mission is to make a lot of women feel that they are welcome and deserving of occupying spaces in gyms and those spaces that are predominantly dominated by men.
I also really want to highlight the relationship between self-worth and exercising and to inspire more confidence in women.
Fitness really is a community where everyone belongs, and everyone matters. Where surrounding yourself with like-minded individuals who have similar aspirations to you inspires you to realise what it is you're capable of achieving.
With a goal of inspiring others and bringing a sense of authenticity to the influencer industry, Sydney says: “I’ve really tried to be transparent with my account, as I think people need transparency. I think the only reason my content has grown in the way it has is because I’ve been authentic in everything I do and that’s translated through my content. I’ve only ever shown up as myself - why would I do anything else?”
5 Ways To Make Progress With Your Workouts
You may think your training routine is as solid as they come, but if you’re not progressing from one workout to the next, it may be time to switch things up.
We all want to see results from our sweat sessions, but to do so, you need to put in the work and be patient. The reality is, seeing changes to your physical and mental health from working out is both a short- and long-term game. In other words, don’t expect to increase your muscle definition or shave minutes off your 10k run overnight.
Here we share five essential tips for making progress with your training and optimising your overall health.
1. TRACK YOUR PROGRESS
Unless you’re tracking your progress on a regular basis, there’s no way of knowing how well (or not well) you’re performing.
Keeping track of your PBs, compound lifts and other fitness milestones can be a great way to monitor progression from a performance aspect. If you feel that you’re struggling to up your weight, don’t beat yourself up! Often, it’s just a case of needing to switch up the intensity or rep ranges to cruise past that dreaded plateau.
PBs don’t have to be the only thing you track. While taking photos isn’t for everyone, it’s super easy to do and being able to see the physical changes can be a huge motivator. You could also take measurements of your body, including your upper arms, waist, hips and thighs, at regular intervals. Or even simpler than that, making a note of how you feel, for example your mood or energy levels, can be just as positive too.
2. SWITCH UP YOUR ROUTINE
No two people have identical fitness goals, but what we do all share is times when our motivation is lacking. Keeping things fresh and trying different workouts give us a new challenge, keeping motivation levels high.
Our bodies are designed to move in all different ways, and often, we fall into a routine that limits these patterns. Challenging our body to move in its full range of motion is essential! Mixing up your training routine and exercises will help you hit your goals and leave you feeling satisfied and accomplished.
Switching up your routine goes beyond swapping leg day for upper body day, it also means stepping outside your comfort zone, trying new activities and exercises that you may sometimes overlook.
Discover our eight best alternative workouts to the gym here.
3. PERFECT YOUR FORM
We cannot stress enough the importance of maintaining good form while working out. If your form is off, you’re probably not hitting your muscles effectively and you’re increasing the risk of injury. The end result? Less time in the gym and less time working towards your goals. Ouch.
Taking time to learn the correct movement patterns for each exercise is vital for progress in the gym, and your body will thank you for it once those weights start to get heavier.
If you’re unsure on how to perfect your form, seeking support from an experienced professional can be a great place to start. Alternatively, a Google search can quickly set you up with a number of videos and instructions from reputable sources on how to ensure you’re doing exercises in the most optimum way.
READ MORE: The Principles Of Good Form With Caroline Gravity
5. WORK TOWARD PROGRESSIVE OVERLOAD
In order to make progress, your body and muscles need to be continually challenged. Enter progressive overload.
Increasing your weight is arguably the most obvious way to add progressive overload to your training, but there’s actually a lot more to it than that. Hear us out.
- Up your reps. When doing this, add one rep to each set while keeping the weight and rest periods the same.
- Reduce the tempo. Rather than just going through the motions of your workout, focus on performing your exercises by reducing the speed of each rep. This will put your muscles under tension for a longer period of time.
- Add in supersets. A superset is achieved by performing two exercises of opposite muscle groups back to back without any rest.
Get comfortable with the uncomfortable - pushing more weight, completing more reps, doing an exercise slower. Once that becomes comfortable, get uncomfortable again. Training is all about continuous progression and improvement.
READ MORE: Everything You Need To Know About Building Muscle Naturally
6. MAINTAIN A BALANCED DIET
‘Abs are made in the kitchen’ - we’ve all heard the saying, and actually there’s an element of truth to it. Our diet plays a huge part in helping us to achieve our goals, no matter what they are, and unless we’re able to nail the basics in the kitchen, our progress will be slow, if not stagnant.
A balanced diet with sufficient macronutrient (protein, carbs and fats) and micronutrient foods is key to a well fuelled, healthy body. With this, we’re giving ourselves the ability to not only perform at our best but to also recover and repair efficiently, ready for the next challenge.
Oh, and let’s not forget about hydration - water is vital to countless bodily functions, so make sure you keep your water bottle with you at all times.
Looking for some dinner-time inspo? Check out our delicious vegan dinner recipes.
Don’t forget, when it comes to fitness, it’s You vs You! Forget what everyone else in the gym is doing, and focus on making small, positive steps to help develop your training in a realistic, manageable way that suits your lifestyle.
Fitness isn’t a race, it’s a lifestyle we lead to live a better life.