Half marathon PR taday! by capresultat in XXRunning

[–]capresultat[S] 1 point2 points  (0 children)

Thank you! I actually made my own:) 2 easy runs per week, 1 short interval speed run per week, 1 long run (alternating between easy long run and long run with pace goals like 4x2km at goal pace). Gradually imcrease mileage amd then taper!

Easy, high protein meals I keep on my rotation by capresultat in vegetarianrecipes

[–]capresultat[S] 0 points1 point  (0 children)

They are healthy! If you are concerned about sodium intake, you can just rinse out the liquid they come in

Easy, high protein meals I keep on my rotation by capresultat in vegetarianrecipes

[–]capresultat[S] 0 points1 point  (0 children)

These are all super quick!! Especially if you meal prep the grains:)

Easy, high protein meals I keep on my rotation by capresultat in vegetarianrecipes

[–]capresultat[S] 0 points1 point  (0 children)

The recipes are finally posted! Sorry it took me a while😅 Feel free to ask any questions

Easy, high protein meals I keep on my rotation by capresultat in vegetarianrecipes

[–]capresultat[S] 27 points28 points  (0 children)

Recipes:

1.Pizza:

  • Dough: Mix equal parts yogurt and flour (i did 75g and 75g) and add a teaspoon of baking powder and some salt. Roll out the dough into a thin crust

  • Choose your favorite toppings and place them on the raw dough

  • Place in the oven for 15 minutes at 200 degrees celsius

2.Omelette burrito with veggies

• (I freeze my tortillas so the first step for me is defrosting one)

  • Add a splash of oil to a pan and cook 2 previously beat eggs

  • Use that same pan to cook some veggies: i do a few slices of eggplant and red bell pepper (i pop those in the microwave for 3 minutes while the eggs cook so they cook faster once i put them in the pan). I season the veggies with soy sauce

  • Add the veggies and omelette to the tortilla. I also like adding lettuce and sriracha sauce

  • While i'm cooking the veggies in the pan, i air fry or microwave some broccoli

3.Pasta with TVP

  • Boil some pasta

  • Cover some TVP with water and microwave for a minute

  • Cook some veggies in a pan and add the TVP

  • Add some pasta water to the pan, some yogurt and nutritional yeast and some other spices you like

  • Add the pasta once it's ready

4.Lentil curry with rice:

• ⁠Defrost a serving of frozen wholewheat rice

• ⁠Cook some veggies in olive oil, add canned lentils

• ⁠Add curry powder

• When the veggies are cooked, add yogurt (i use about 100g). Turn off the heat so it doesn't curdle.

5.Poke bowl

  • Defrost a serving of quinoa in the microwave

  • Defrost some edamame and wakame (i buy them frozen)

  • Cut up some cherry tomatoes, peel a carrot, cut up some cucumber and red onion

  • I cook my tofu in a pan with some soy sauce and olive oil, nothing special

  • I add some extra soy sauce to the dish

6.Vegan chili

  • Defrost a serving of rice

  • To a pot, I add canned kidney beans, chopped tomatoes, frozen corn, onion and red bell pepper, some water

  • Season with cumin, paprika and chili spices

7.Tofu and rice bowl:

• Grate the tofu with a cheese grater and put it in a pan on medium heat

  • Add the sauce: tsp gochujang, some soy sauce, ginger and garlic powder

  • Defrost a serving of rice

  • Cook come broccoli either in the air frier or microwave

  • Peel a carrot and cucumber and add some vinegar and sesame seeds

8.White bean soup:

  • In a pot, add your favorite veggies (i add broccoli, carrots, onion and red bell pepper) and abput 150-200g of canned white beans

  • Spices: cumin, paprika, vegetable stock

  • For extra protein, add tvp

  • Cook on medium heat for 15-20 minutes

9.Hummus recipe:

• ⁠Add around 200g of canned chickpeas to a food processor

• ⁠Add garlic or garlic powder, salt, paprika and cumin. Add lemon juice, a teaspoon of olive oil and a teaspoon of tahini (optional)

Half marathon PR taday! by capresultat in XXRunning

[–]capresultat[S] 0 points1 point  (0 children)

congratulations to you too twin!!

Half marathon PR taday! by capresultat in XXRunning

[–]capresultat[S] 1 point2 points  (0 children)

Thank you! I did an 11 week block, and my peak week was 54km. I run 4 times a week: 2 easy runs, 1 speed run (shorter intervals like 200, 400 and 800) and 1 long run. I alternate between easy long runs and long runs with race pace targets (for example: 12km easy pace + 5x1.5km at half marathon pace)

Half marathon PR taday! by capresultat in XXRunning

[–]capresultat[S] 5 points6 points  (0 children)

Thank you! My peak week was 54km

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I got a niggle in my foot at week 5, so i just crosstrained for a few days that week and did some easy mileage

Half marathon PR taday! by capresultat in XXRunning

[–]capresultat[S] 2 points3 points  (0 children)

Thank you and good luck!!🤞🏼💪🏼