New Exercise and Fitness Review
Professional fitness models have to stay in great shape year-round. They don’t just dial it in a few weeks before they hit the stage. WBFF pro Fitness Model Ross Dickerson is a personal trainer, too, so he also must set a good example for his clients.
To stay fit and healthy, Ross eats a simple diet of clean foods. Check out his plan and try his curried chicken stew!
Nutritional Regimen
Porridge
50 gramsMixture of 1/2 water and 1/2 milk
1/3 pintChocolate Whey Protein
1 scoopAlmonds
10 almonds
Whole Eggs
2 eggsEgg Whites
4 whites (Scrambled in coconut oil)
1 scoopWater
Turkey Breast or Ground Turkey
200 grams (Pan cooked with a little coconut oil)Sweet Potato
200 gramsBroccoli
150 grams
Blueberries
100 gramsMixed Nuts
30 grams
Chicken Breast
150 gramsAsparagus
150 gramsCottage Cheese
75-100 grams
Turkey Breast
200 grams
200 grams
150 gramsOr
Personal Recipe
This is the meal where I usually use one of my own recipes such as Curried Chicken Stew.
Curried Chicken Stew Recipe
- 2 tsp olive oil
- 2 5-oz skinless chicken breasts cut into 1″ pieces
- 1/2 green bell pepper, chopped
- 2-3 large tomatoes, chopped (skinned too if you prefer)
- 1 small onion, chopped
- 2 garlic cloves, chopped or crushed
- 1 tsp curry powder
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 pinch ground ginger
- Salt and black pepper to taste
- 1 tbsp plain nonfat yogurt
- 1 tbsp fresh chopped coriander
- Heat oil in nonstick pan over medium heat.
- Add onion, garlic, and pepper, and saute for 2 minutes.
- Add chicken and saute until browned, about 5 minutes.
- Add the rest of the ingredients except yogurt and coriander.
- Bring to a boil, reduce heat, and simmer for 15 minutes.
- Remove from heat and stir in yogurt and coriander.
Note: if making in advance for the week leave this last step until just before serving. - Serve with wholegrain or brown rice (65 g dry weight per portion).
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 273
Total Fat13 g
Total Carbs15 g
Protein35 g
Tips
- This is even better when prepared in larger quantities for use throughout the week, as curries get better after maturing for a day or two! It will take a bit longer—the prep, and cooking time to make sure the chicken is well cooked—but having the curry there after work to eat right away is a welcome sight. Adapt the quantity of chicken according to your diet plan and specific protein needs.
- For the larger portion version, you may need to remove the onion, pepper, and garlic from the pan after sauteing for 2-3 minutes, and keep them to one side while browning the chicken in batches.
- Improvise and adapt when necessary. For instance, when preparing a large portion for the week, I didn’t have enough fresh tomatoes, so I used a tin of chopped tomatoes. I also used a Madras curry powder for added spice.
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About The Author
Fitness 360: Ross Dickerson, Nutrition Program
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