Muscle food: Healthy Thai curry recipe and meal plan

Thai curry recipe
(Image credit: Unknown)

If you want to look the part with your T-shirt off this summer – and let’s face it, you do – your diet is just as important as your gym efforts. This fat-burning meal plan features protein-rich foods with every meal to fill you up and help you avoid the temptation to snack on waistline-expanding junk food, while the spicy curry recipe below – provided by Michelin-starred chef and duathlete Alan Murchison – will help to fire your metabolism up so you  burn extra calories. Bring on the beach.


2 poached eggs with avocado provide joint-soothing omega 3s and anti-inflammatory plant sterols.


Tuna salad with spinach and olives contains muscle-building protein and heart-healthy fats.


Ingredients (serves 4)

100g fresh ginger, grated / 2 sticks of lemongrass, finely chopped / 1 fresh chilli, finely chopped / 1tbsp olive oil / 2tbsp Thai green curry paste /1 can coconut milk / 450ml water / 1 chicken stock cube / 300g chicken fillets, diced / 1 pack of straight-to-wok noodles / 1 bag of mixed stir-fry veg / 2tbsp Thai fish sauce / Juice of 1 lime / 1 bunch of fresh coriander, finely chopped

To make

  • Heat a large non-stick saucepan, add the olive oil, ginger, lemongrass and chilli and cook for three to four minutes over a medium heat.
  • Add the coconut milk, water, curry paste and stock cube, bring to the boil and simmer for eight minutes.
  • Add the chicken and simmer for ten minutes. 
  • Add the vegetables and noodles and simmer for five minutes.
  • Remove from the heat and set to one side for five minutes, then season with the fish sauce and lime juice. 
  • Add the fresh coriander and serve.


Greek yogurt with blueberries is a source of bone-strengthening vitamin K.

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