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Our mouths drool just thinking about the delicious meals and skin-brightening juices served at fitness and wellbeing retreats. But, there's no reason you can't recreate these colourful, detoxifying dishes at home. All you need is a blender and fresh ingredients. Just follow our simple meal plan, created by esteemed nutritionist Rosie Millen, below!

Top 3 Breakfast Recipes

Fruity quinoa with roasted almonds

INGREDIENTS

1 cup of quinoa
A handful of mixed berries - strawberries, blueberries, raspberries
1 Banana
1 kiwi
A handful of roasted almonds
Lemon/Lime juice
Honey


METHOD
Cook a cup of quinoa in some water for 15 minutes, before letting it cool down.

Once it has cooled down, sprinkle the berries, banana, kiwi and roasted almonds on top.

Squeeze a bit of fresh lemon or lime juice and honey on top to finish it off.

Mashed avocado on sourdough toast

INGREDIENTS

1 soft avocado
1 slice of sourdough toast
Lemon juice
Salt, pepper and coriander
A handful of cooked mung beans


METHOD
Mash the avocado in a bowl.

Mix in the lemon juice, salt, pepper and coriander.

Spread the mixture onto a piece of toast and sprinkle the mung beans on top.

Matcha power smoothie

INGREDIENTS

1 Banana
A scoop of protein powder
1 Tablespoon of matcha powder
1 Cup of almond milk
Honey to taste


METHOD
Throw all of the ingredients into a blender and blend until smooth.

Top 3 Snack Recipes

Mashed egg on oat cakes

INGREDIENTS

Two boiled eggs
1 Tbsp of coconut oil
Chopped parsley
Salt and pepper
Two gluten-free oat cakes


METHOD
Put the eggs and coconut oil in a bowl and mix together.

Add in the herbs, salt and pepper.

Spread evenly onto two oat cakes and enjoy.

Chocolate maca balls

INGREDIENTS

1/2 cup of cocoa powder
1 Tbsp Maca powder
12 Medjool dates
2 Tbsps of coconut oil


METHOD
Throw all of the ingredients into a food processor.

Blend until a dough is formed.

Roll into balls and sprinkle with extra cocoa.

Frozen berry smoothie

INGREDIENTS

1 Beetroot (or 1 tbsp of beetroot powder)
1 Cup of coconut milk
1 Banana
A handful of frozen berries
2 Scoops of protein powder


METHOD
Throw all of the ingredients into a blender and blend until smooth.

Top 5 Lunch & Dinner Recipes

Tuna steaks with homemade salsa

INGREDIENTS

Two 120g tuna steaks
200g of Fresh rocket
200g of Fresh watercress

(For the salsa)

A 410g can of black-eyed peas, drained and rinsed
1 Red onion, peeled and finely diced
1 Red pepper, deseeded and finely diced
1 Beef tomato, halved, deseeded and finely chopped
2 Tbsps of chopped fresh coriander
2 Tsps of olive oil or hemp oil


METHOD
Heat a griddle pan until very hot. Sear the tuna for 2 minutes, then turn and cook the other side for 2-3 minutes.Remove from the heat and allow to cool.

To make the salsa, mix together the peas, onion, pepper, tomato, coriander and oil. Arrange the rocket and watercress on a plate.

Place the tuna on the salad, spoon the salsa over the top and serve immediately.

BBQ fish kebabs

INGREDIENTS

300g of a firm white fish, such as monkfish, cut into chunks
1 Red onion, peeled and quartered
4 Cherry tomatoes
1 Yellow pepper, deseeded and cut into 3-cm squares
1 Courgette, trimmed and cut into chunks

(For the salsa)

1 Red pepper, halved and deseeded
4 Tomatoes, halved
2 Tsps of olive oil
1 Tsp of paprika
2 Tbsps of chopped fresh basil


METHOD
If not using a barbecue, preheat the oven to 200°C/gas mark 6.

To make the sauce, place the peppers and tomatoes onto a baking tray. Drizzle with olive oil and roast for 10 minutes.

Allow the tomatoes to cool slightly, before tossing them into a food processor.

Add the paprika and basil and blend until smooth. Transfer to a serving bowl. Thread the fish with the vegetables onto 4 large skewers. Cook for 3-4 minutes on each side over a preheated barbecue.

Alternatively, bake in the preheated oven for 7-10 minutes. Serve immediately with the sauce on the side.

Spinach and potato soup

INGREDIENTS

1 Onion finely chopped
3 Stalks of celery chopped
2 Small potatoes
1 Bag of washed organic spinach
1 Handful of coriander
500ml of vegetable stock


METHOD
Mix the olive oil, onion and celery in a big saucepan and cook for 10 minutes.

Add in the chopped potatoes and stock and bring to the boil. Cook for about 20 minutes on a low heat, until the potatoes are soft.

Turn off the heat and add the spinach and coriander. Let them wilt in the steam for 5 mins. Blend with a blitzer and serve

Enjoy with nut butter on a slice of gluten-free bread.

Homemade Ratatouille

INGREDIENTS

3 Cloves of garlic, chopped
1 Large zucchini, chopped
1 Medium yellow squash, chopped
1 Large onion chopped
1 Large pepper, seeded and cut into 1-inch chunks
1 Pound of fresh sliced mushrooms
3 Cups of roma tomatoes, chopped
2 Tbsps of fresh basil
1 Tsp of fresh thyme
1 Tsp of unrefined sea salt
1 Tsp of ground pepper


METHOD
Heat the oil in a pan over medium heat. Add the garlic and sauté for 1 additional minute.

Add all of the remaining vegetables (except for the tomatoes) and cook for 15 minutes, stirring occasionally until crisp and tender.

Add the tomatoes and simmer slowly for about 10 minutes, until they're soft and create juice.

Add the basil, thyme, salt and pepper and simmer for 5 more minutes. Enjoy!

Quinoa salad with chicken and avocado

INGREDIENTS

2 Cups of water
1 1/3 cups of quinoa
Salt and pepper to taste
2 Tbsps of white wine vinegar
2 Tbsps of olive oil
2 cups of shredded cooked chicken
1 1/2 cups of green or red grapes, quartered
1/2 cup of sliced almonds, toasted


METHOD
Rinse the quinoa under cold running water and drain.Bring 2 cups of water to a boil.

Stir in quinoa and add a pinch of salt, before reducing the heat. Cover and simmer for about 15-20 minutes, until tender and most of the liquid has been absorbed. Uncover and set aside to cool.

In a large bowl, whisk together the vinegar, salt and pepper. Slowly add the oil, whisking well. Add the quinoa and toss to combine.

Add the chicken, grapes and almonds, and toss again. Serve at room temperature or chilled, if you prefer.

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