Fuel Like a Kingsman
Simple meal prep that actually works (and yes… we made pizza work for us).
Every season, without fail, I seem to start in the same place — feeling a bit stodgy, heavy, and slower than I know I should be.
Life is busy, right? Work ramps up, training days stack, matches come thick and fast, and suddenly you’re grabbing whatever’s quick instead of what actually fuels you.
You’re still putting the effort in… but your legs feel flat, your head’s foggy, and recovery takes longer than it should.
This isn’t about a rigid diet or eating food that feels like punishment. These meals are easy, tasty, high-protein, and don’t feel like a sacrifice.
And yes… we’re throwing a pizza into the mix. Because let’s be honest — pizza is basically crack cocaine. If we’re going to survive a season,
we may as well make it work for us instead of against us.
Mediterranean Chicken & Rice Bowl
Mediterranean Chicken & Rice Bowl
Serves: 4
Ingredients
- 2 lb (900 g) chicken breast
- 2 cups uncooked jasmine or brown rice
- 1 large cucumber, diced
- 1½ cups cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cup hummus or tzatziki
- 2 tbsp olive oil
- 1 lemon (juice)
- 2 tsp paprika
- 2 tsp garlic powder
- Salt & pepper
Instructions
- Cook rice according to package instructions.
- Season chicken with paprika, garlic powder, salt, and pepper.
- Cook chicken in olive oil over medium heat, 6–7 minutes per side.
- Rest, slice, and assemble bowls with rice, veg, and hummus/tzatziki.
- Finish with lemon juice.
Calories: ~610 kcal • Protein: ~48 g • Carbs: ~62 g • Fat: ~18 g
Turkey, Sweet Potato & Greens Power Box
Turkey, Sweet Potato & Greens Power Box 
Serves: 4
Ingredients
- 2 lb (900 g) lean ground turkey
- 3 large sweet potatoes, cubed
- 4 cups spinach or kale
- 2 tbsp olive oil
- 2 tsp cumin
- 2 tsp garlic powder
- Salt & pepper
Instructions
- Roast sweet potatoes at 425°F (220°C) for 25–30 minutes with olive oil, salt, and pepper.
- Cook turkey with cumin, garlic powder, salt, and pepper until browned.
- Lightly sauté greens until just wilted.
- Assemble into containers.
Calories: ~575 kcal • Protein: ~46 g • Carbs: ~55 g • Fat: ~16 g
Lemon Garlic Salmon & Potatoes
Lemon Garlic Salmon & Potatoes
Serves: 4
Ingredients
- 4 salmon fillets (5–6 oz each)
- 1½ lb (700 g) baby potatoes, halved
- 3 cups broccoli or green beans
- 3 tbsp olive oil
- 3 cloves garlic, minced
- 1 lemon (juice + slices)
- Salt & pepper
Instructions
- Preheat oven to 400°F (205°C).
- Roast potatoes for 15 minutes with olive oil, salt, and pepper.
- Add salmon and veg to the tray.
- Brush salmon with olive oil, garlic, lemon, salt, and pepper.
- Roast another 12–15 minutes until salmon flakes easily.
Calories: ~640 kcal • Protein: ~42 g • Carbs: ~45 g • Fat: ~28 g
High-Protein “Healthy” Pizza (Because We’re
High-Protein “Healthy” Pizza (Because We’reNot Animals)
Serves: 2 large (or 4 sensible)
Ingredients
- 1 whole-wheat pizza base or 2 large whole-wheat flatbreads
- ¾ cup pizza sauce
- 1½ cups part-skim mozzarella
- 1 cup cooked chicken breast (or turkey pepperoni)
- Veg toppings: peppers, red onion, mushrooms, spinach (as desired)
- Optional: chili flakes, oregano
Instructions
- Preheat oven to 425°F (220°C).
- Spread sauce over base.
- Add cheese, protein, and veg toppings.
- Bake 12–15 minutes until golden and crispy.
- Slice and enjoy. No guilt. Just better macros.
Calories: ~650 kcal • Protein: ~45 g • Carbs: ~55 g • Fat: ~22 g
Greek Yogurt Protein Parfait
Greek Yogurt Protein Parfait 
Serves: 4
Ingredients
- 3 cups plain Greek yogurt
- 1–2 scoops vanilla protein powder (optional, but elite)
- 1½ cups mixed berries
- 2 tbsp honey or maple syrup
- Optional: dark chocolate shavings or a small handful of granola
Instructions
- Mix yogurt with protein powder until smooth (if using).
- Layer yogurt and berries in jars or bowls.
- Drizzle lightly with honey/maple syrup.
Calories: ~260 kcal • Protein: ~32 g • Carbs: ~22 g • Fat: ~4 g
This isn’t about perfection — it’s about consistency. Eat well, train hard, recover properly… and still enjoy your pizza. Up the Kingsmen.
Greg Berry
Author & Manager of Kingsmen FC
