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
INGREDIENTS:
- 1 scoop protein powder
- 150ml almond milk
- 128g frozen blueberries
- 3 tbsp vanilla Greek yoghurt
- ½ banana
Choice of toppings:
- Peanut butter
- Granola
- Chia seeds
- Blueberries
- Banana
METHOD:
- 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
INGREDIENTS:
- 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
METHOD:
- 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
INGREDIENTS:
- 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
METHOD:
- 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
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!