Dinner Recipes - Rebuild After The Session

08 — Recovery Dal

One pot, maximum bounce-back.

Recovery · 30 min · ~20g protein

The one-pot recovery dinner that basically cooks itself while you foam-roll. Even better the next day, so make extra.

Ingredients

• 1 cup red lentils, rinsed

• 1 can (400ml) coconut milk

• 1 can (400g) diced tomatoes

• 1 onion, diced

• 3 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 tbsp curry powder + 1 tsp turmeric

• 2 cups spinach

• Cooked rice, to serve

Method

1. Sauté onion, garlic, and ginger until soft.

2. Add curry powder and turmeric; stir for 30 seconds.

3. Add lentils, tomatoes, coconut milk, and 1 cup water. Simmer 20 minutes until the lentils break down.

4. Stir in spinach until wilted. Serve over rice.

Why it works: Lentils rebuild muscle and restock iron; rice refills the glycogen you torched; and turmeric and ginger bring anti-inflammatory support for tired tendons and forearms. Batch-friendly and freezer-safe.

09 — Send-Day Stir-Fry

On the table before you've logged your ascents.

Recovery · 20 min · ~25g protein

The reliable weeknight go-to for when you're too worked to cook anything complicated but still need to refuel properly.

Ingredients

• 400g firm tofu, cubed

• 1 head broccoli, in florets

• 1 red bell pepper, sliced

• 3 garlic cloves, minced

• 3 tbsp soy sauce

• 1 tbsp maple syrup

• 1 tbsp cornstarch

• Sesame oil

• Cooked rice, to serve

Method

1. Press the tofu briefly, cube it, and pan-fry in sesame oil until golden. Set aside.

2. Stir-fry broccoli, pepper, and garlic for 4–5 minutes.

3. Whisk soy sauce, maple, cornstarch, and ¼ cup water; pour it in.

4. Return the tofu and toss until glossy. Serve over rice.

Why it works: Tofu delivers complete protein for repair; broccoli and pepper load vitamin C for collagen and iron uptake; and rice tops off glycogen. A 20-minute reset after a hard session.

10 — Big Wall Chili

Batch it, freeze it, fuel the whole trip.

Recovery + batch · 40 min · ~20g protein

Van-life and crag-trip fuel: one pot that feeds the whole crew after a big day out, and reheats on a camp stove without complaint.

Ingredients

• 1 can (400g) black beans, rinsed

• 1 can (400g) kidney beans, rinsed

• 1 large sweet potato, diced

• 1 can (400g) diced tomatoes

• 1 cup corn (frozen or canned)

• 1 onion, diced

• 2 tbsp chili powder + 1 tsp cumin

• 2 cups vegetable broth

Method

1. Sauté the onion until soft; add chili powder and cumin and stir for 30 seconds.

2. Add sweet potato, both beans, tomatoes, corn, and broth.

3. Simmer 25–30 minutes until the sweet potato is tender and the chili thickens.

4. Serve as-is or over rice. Freezes beautifully.

Why it works: A carb-and-protein powerhouse: beans stack protein, fiber, and iron, while sweet potato brings slow-burning carbs and beta-carotene. One big batch reheats anywhere — built for road trips and multi-day objectives.

Fueled for the Send.. Fuel hard, recover harder, and go send it.

Protein and timing values are approximate — scale portions to your body and your training load. For personalized nutrition, especially around injury, weight, or performance goals, check in with a registered dietitian.