Niclas Ericsson - Eat Right, Train Right: Nutritious Recipes to Lose Weight, Build Muscle, and Get Fit

Thank you so much to Himla for lending us linen tablecloths, to Iittala for lending us beautiful porcelain, and to the grocery stores Aubergine and Cajsa Warg in the Sdermalm district of Stockholm, where we took some of the photos.

Copyright 2013 by Niclas Ericsson and Camilla Porsman Reimhult Photography copyright 2013 Christian Hagward

Originally published as Mat fr dig som trnar by Niclas Ericsson, Camilla Porsman Reimhult, and Christian Hagward by Norstedts, Sweden in 2011. Published by agreement with Norstedts Agency.

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Library of Congress Cataloging-in-Publication Data is available on file.

ISBN: 978-1-62087-728-9

Printed in China

Interior design by Anna Hild

Nutritious Recipes to Lose
Weight, Build Muscle, and Get Fit

Niclas Ericsson
Camilla Porsman Reimhult

Photography by Christian Hagward

Translation by Monika Romare

Using the Nutritional Tables

We have calculated the nutritional values for the recipes in this book so that you can easily select a serving size that meets your energy needs, and lives up to your workout goals. The color symbols in the nutritional tables for each recipe should be read as follows:

= Entire Batch

= Serving Size for Weight Lifting

= Serving Size for Endurance Training

= Serving Size for Muscle Building

= Serving Size for Weight Loss

You can read about how the portion sizes are calculated on page 2830.

In some cases, the main ingredient will affect the serving sizeespecially when you are cooking a single serving as opposed to the entire batch. A salmon fillet will vary in weight depending on its size, and it is neither practical nor economical to cut away pieces to make it weigh exactly as much as the recipe calls for. In those cases, the nutritional table shows the nutritional value for the entire portion, depending on the serving of salmon: 3.5 oz (100 g), 5.3 oz (150 g), 7 oz (200 g), and so on.

The basic idea behind this book is that you combine a source of protein with a flavor addition, a carbohydrate dish, and a vegetable dish. However, sometimes you may want to keep it simple and serve rice, pasta, or some other source of carbohydrates straight out of the packaging to save time. On page 30, you will find a table of standard serving sizes of various carbohydrate foods and their nutritional value. This will help you keep track of your energy and nutritional intake for various situations.

There have been many different diet trends over the past few years. Paleolithic, Atkins, Glycemic Index diet, and the Low Carb, High Fat diet to name a few. Sometimes, it seems that different diet experts agree with each other, while at other times they appear to contradict each other. With all the mixed messages out there, it is easy to get confused when choosing your diet.

This book is here to make your life easier and to help you find a diet that suits you, whether you are doing strength training, are trying to lose weight, or are about to participate in your first marathon. We have taken into account well-established facts within nutrition physiology, and we have collected some of the information that all the diets have in common, such as the benefits of healthy fats and the effects of slow-release carbohydrates.

The recipes in this book are simple, and there are numerous ways to combine them to create variety. We have included basic techniques that are helpful in the kitchen when you plan, shop, and prepare your lunch boxes for the week. You will find a summary of our philosophy on the next page.

If you are a exercising a lot, it may seem impossible to get enough vitamins, minerals, and protein from your diet. A lot of people even find dietary supplements necessary. That is a myth. Food that is packed with nutrientsa lot of nutrients per calorieand balanced meals are all you need. The serving sizes are adjusted to your exercise needs so that you get the right proportions of various nutrients, no matter what your work-out goal may be.

If you are exercising, you are probably very particular in ensuring that the food you eat is healthy. Not only do you need to meet your bodys energy requirement, but you also need to get the other nutritional values right: the GI-value, fats, fiber content, and high-value protein. Our recipes already have all these things figured out so that you can enjoy each meal with maximum benefits. The recipes are divided into protein sources, carbohydrate sources, vegetables, and flavor additions, allowing you to easily throw together meals according to popular diets, such as GI or LCHF, or you can leave out the meat for a vegetarian dish.

Workout food tends to be boring and blandusually staple foods that you have to cook repeatedly to stay within the boundaries of what you think you should be eating. However, eating the same foods over and over without any variation can lead to an unbalanced diet that will have a negative impact on your workout results. Therefore, the basic idea behind Eat Right, Train Right was to create recipes that can be combined in many different ways to help you create a balanced diet with lots of variety.

The photographs in this book give you ideas of especially successful combinations. You can experiment, and come up with your own favorites. We have incorporated exotic flavors from all over the world, such as tamarind, fresh turmeric, fennel seeds, and kimchi.

We imagine that you would rather spend your time at the gym, or out on the running track, than in front of the stove. However, an active lifestyle does not mean that you need to live on highly processed foods or fast food. All the meals in this book are easy to prepare, and youll get plenty of tips that will ease the cooking process if you are not used to spending time in the kitchen. We give you ideas on how to express-cook foods, such as steaming vegetables in the microwave. They will be even tastier than when you cook them the traditional waywe can assure you.