Recipes – Smash weights

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Full Moon Pumpkin Soup!

Serves: 8

Prep: 10 mins

Cook: 30 mins

Nutrition per serving:

165 kcals              6g Fats

14g Carbs            5g Protein


  • 2 onions
  • 1 tbsp. olive oil
  • 1.7 lbs. (800g) pumpkin cubes
  • chili flakes, to taste
  • 3 1/3 cup (800ml) of water
  • 2 chicken bouillon cubes
  • 10.5 oz. (300g) grilled peppers (jar)
  • 10.5 oz. (300g) corn kernels
  • 14.1 oz. (400g) black beans
  • ½ cup (125g) crème fraiche or soy alternative


First, chop the onions. Heat the oil in a saucepan and fry them for 3 minutes on low heat. Add the pumpkin and chili flakes and cook for anther 5 minutes on medium heat.

Add the water and the bouillon cubes and bring to the boil. Reduce the heat and gently simmer for 20 minutes.

Add the grilled peppers along with the liquid from the jar and cook for another 5 minutes. Purée the soup with a hand blender until smooth.

Meanwhile, rinse and drain the corn and black beans. Add them to the soup and heat for another 2 minutes.

Divide the soup into the bowls and add 1 tsp. of cream in each. Stir gently to create a swirl and serve.

Meal Prep – Tender and Juicy Pulled Chicken!

This really couldn’t be simpler to make and will feed you nicely for 6 meals!

You will need:

  • 1kg skinless boneless chicken thighs
  • 2 onions
  • 6 cloves of garlic (or more if you love it like I do!)
  • salt and pepper
  • olive oil
  • white wine vinegar
  • Jasmine rice (however much you want to have with it really!)
  • Mushrooms
  • Sweetcorn

The process looks something like this:


The key is to cook the chicken on a really slow heat over a couple of hours.

This gives the white wine vinegar, onions and garlic, time to break down the proteins in the chicken and leave it nice and tender for pulling.

I prefer skinless boneless chicken thighs as they’re a bit juicier and a bit tastier than chicken breast – but go with whatever you feel, just remember to adjust your macros accordingly!

You can do essentially the same recipe with pork – just use apple cider vinegar instead.

Add any seasonings you like! I Love Frank’s Red Hot with this.


Want macros? We got macros! A two hundred gram serving off the pulled chicken works out close to this:

Protein: 36.9g
Carbs: 7.1g
Fat: 4.7g
Calories: 215

One cup of cooked white rice (or roughly 210g) comes to 242 calories and 53.2g carbs.

That brings us to a grand total of 467 calories.

Boom, easy.

So this is an ideal meal for any time of day, but especially a couple of hours before, or just after a workout!

Let me know how you get on with this, and feel free to change up the veg to anything you like! Cabbage, broccoli, carrots, green beans, it’s all good!