Reestablish Your Routine: A Full Day Of Delicious Meals

Our usual routine is often compromised in the summer months – making the most of the sun by swapping your usual gym sesh for a drink in a beer garden or a last-minute trip down to the coast. It’s safe to say the summer lacks a little structure compared to the rest of the year (particularly when there’s no guarantee of sunshine in the UK!).

With summer drawing to an end, many start to head back to their ‘normal’ routines and settle back in for autumn, but that can be daunting when the previous months have been filled with sunshine, outdoor time, and holidays. 

We’ve pulled together an example day of meals to help you reset for autumn while keeping a glimmer of summer still – some great recipes to make the transition between seasons smoother, and delicious.

Yoghurt and Granola with Berries

Estimated time: 25 mins the first time; 5 mins once you have the granola on hand!


Ingredients (serves 2)

  • Handful of berries of your choice
  • ½ cup ricotta cheese
  • ½ cup Greek yoghurt
  • ½ vanilla pod
  • 1 scoop of vanilla whey


1. Blend the ricotta cheese till smooth and then mix in the Greek yoghurt, vanilla pod and whey protein.



  • 50g Buckwheat Groats
  • 100g Oats
  • 20g Maple Syrup
  • 5ml Olive Oil
  • 1/2 tsp Ground Ginger


1. Preheat the oven to 170°C.

2. Place all ingredients into a bowl and thoroughly mix together.

3. Line a baking tray with some grease-proof paper, pour the granola mix onto the tray and pop in the oven for 10 minutes.

4. After 10 minutes, remove the tray and mix around the granola to break up any large clumps.

5. Place back into the oven for a further 10 minutes, then take out to cool.

Place the yoghurt in a bowl and top with granola and the berries of your choice.

Why have we chosen this recipe?

Greek yoghurt is a great source of protein, and can also be beneficial for your gut, as it is a food-sourced probiotic (so long as it’s labelled to contain live cultures), and this homemade granola recipe is packed with slow-release carbs, providing a sustained energy release for your morning, and to help keep your blood sugar levels more stable – perfect for sustaining you as the weather cools.

Tip: Batch-cook your granola and store in an airtight container for ease and an on-demand, nutritious addition to your yoghurts, smoothies, or if you just fancy a simple carby snack.

Bang Bang Chicken Stir-Fry

Estimated time: 15 mins

Ingredients (Serves 2)

  • 2 chicken breasts, cut into strips
  • ½ juice of a lime
  • 1 tbsp peanut butter
  • ½ tsp tamari sauce
  • ½ tbsp sriracha
  • ½ carrot, julienne or grated
  • ½ red pepper, sliced
  • 1 spring onion, sliced
  • 1 tbsp oil of choice (we recommend sesame for a nice, nutty flavour)
  • 3 nests rice noodles
  • ½ tbsp sesame seeds (optional)
  • ½ red chilli, sliced and de-seeded (optional)


1. Mix together the sriracha, lime, salt, lime, peanut butter and tamari thoroughly with a whisk.

2. Mix all ingredients together so the chicken is well-coated

3. Heat the sesame oil in a wok. Once hot, add the chicken to the pan, and cook until golden.

4. While the chicken is cooking, cook your noodles per the instructions on the packet, and leave to stand for one minute before adding to your pan.

5. At the same time, add your carrots and red pepper and stir until everything is coated in the sauce/oil mixture.

6. Once the chicken is cooked and the veg is soft, mix in your spring onions, and plate up.

7. Garnish with sesame seeds and chilli, if desired.

Why have we chosen this meal?

Quick, easy meals are key when it comes to nailing your fitness goals, and building sustainable habits, and this stir-fry is an easy lunchtime winner. We’d recommend cooking an extra couple of portions and popping them in the freezer for an easy dinner on busy days! As mentioned, easing back into a routine can be difficult, so make it as easy as possible for yourself by cooking up easy, delicious meals.
Tip: If you end up with extra chicken, put it to the side to have in a bang-bang chicken salad, here.

Crispy Tofu Poke Bowl

Estimated time: 30 mins

Ingredients (serves 2)

  • 1 block of firm tofu
  • 1 tbsp olive oil
  • ½ tsp smoked paprika
  • 1 tsp cornflour
  • ½ carrot
  • 100g cucumber
  • 50g edamame
  • 50g peas
  • 150g uncooked rice
  • 100g tenderstem broccoli 
  • 1 tbsp sesame seeds (optional)
  • 1 nori sheet, sliced into strips (optional)
  • Salt to taste


1. Drain the tofu and cut into equal-sized pieces.

2. Mix the tofu with cornflour, salt, olive oil, smoked paprika, and tofu together.

3. Roast on lined trays at 190ºC until brown and crispy – around 20 mins. Drain once cooked.

4. While the tofu is cooking, cook your rice as per the instructions.

In the meantime, prepare your veg; 

5. Chop and de-seed your cucumber

6. Steam your tenderstem, peas and edamame.

7. Once your tofu is crispy and your rice is cooked and drained, plate everything up, and garnish with the nori and sesame seeds.

Why have we chosen this meal?

Tofu is a great source of plant-based protein, containing all the essential amino acids your body needs, making it a complete protein. It’s also rich in vitamins and minerals, including calcium, iron, and vitamin A!

The great thing about crispy tofu, aside from its nutritional benefits, is that it works just as well in leftovers, too. Throw it in a tofu satay curry, pad thai, or into a salad for a plant-based protein boost.

With this year’s late summer, it’s the perfect time to get stuck in with these transitional recipes – establishing a solid routine for the autumn and winter months ahead while the weather is still warm.

Also, if you like the sound of these meals, keep an eye out on our recipes page here.

If you’re looking for a helping hand getting your nutrition back on track, we’re always here to help! Sign up to Fresh Fitness Food here and start receiving delicious, bespoke meals that align with your goals in no time. Use code BLOG60 for £60 off your first order!  

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Published by Georgia Chilton

In her teenage years, a love of food and rowing led Georgia into this field as she wanted to know how to optimise performance through nutrition. With a BSc in Nutrition and an MSc in Sports and Exercise Nutrition, she has the skill set to help you track towards your goals and maximise your potential.

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