Sheena Lauren and Editor Bec - Women's Health and Fitness magazine

Keep your energy levels up throughout the day with Sheena-Lauren

's Warrior Recipes.


Chocolate protein and coconut porridge

BEST FOR: A mini boost before an end-of-day workout or if you need something in your tummy pre-early morning workout. (Sheena-Lauren recommends fasted morning workouts, but if you can’t fathom powering through without something to nibble, bite off a bit of brekkie and save the rest for recovery.)

“The oats provide a great sustained release of energy to power you through the morning. They are a great source of fibre to help curb mid-morning munchies,” Sheena-Lauren says.

What you'll need

  • ½–1 cup traditional rolled oats
  • 1 cup unsweetened coconut milk
  • 30 g chocolate protein
  • 1 tbsp chia seeds
  • 1 tsp rice malt syrup

What you’ll do

Combine the oats, coconut milk and chocolate protein in a bowl. Ensure the oats are completely covered with coconut milk. Place in the fridge overnight to soak through. Sprinkle with chia seeds and add one tsp of rice malt syrup.

Sip on a protein shake

BEST FOR: Knocking out niggling hunger near the end of your workout.

“I sometimes sip on this throughout my morning workout if I find myself getting hungry, and I finish it post workout,” Sheena-Lauren says.

What you'll need

  • High-quality whey protein or alternative

What you'll do

Add a 20 g to 30 g scoop of protein powder to a shaker and top up with water. Shake thoroughly.

Spicy eggs and sweet potato

BEST FOR: Post workout recovery

“The eggs are a great source of protein for muscle repair and the sweet potato serves as a fantastic low-GI complex carbohydrate, replenishing energy stores to keep you feeling full and keep you on the go for the rest of your day,” Sheena-Lauren says

What you'll need

  • 200 g sweet potato, grated
  • ½ red chilli, finely diced
  • 1 clove garlic, finely diced
  • 2 eggs
  • Salt and pepper
  • 1 tsp coconut oil

What you'll do
Add the grated sweet potato to a fry pan with coconut oil on low heat. Add chilli and garlic. Continue to cook on low heat and toss regularly for approximately 20 to 30 minutes or until soft. Poach two eggs. Plate up the sweet potato, add the poached eggs on top and sprinkle with salt and pepper to taste.
Add a 20 g to 30 g scoop

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