Rice, beans & vegetables
Combine cooked rice with drained tinned beans, chopped tomato and cucumber. Add lemon juice and herbs to suit your taste, with your favourite dressing on the side.
Everyday movement + Home cooking · South AfricaMove a little.
Move a little.
Make something.
An active day and a home-made meal can both start simply. Make space for familiar movement, then bring everyday ingredients together in your kitchen.
Find your next meal idea
About usGood days.
Good days.
Ordinary ingredients.
Move & Make is an independent English-language publication for readers in South Africa. We bring together everyday movement and approachable cooking ideas. Our pages offer general inspiration, not individual training plans or sports nutrition programmes.
Three ways to
put a meal together.
Mix, swap and make it yoursHummus & crunchy greens
Spread hummus on a wrap, add grated carrot and washed leaves, then roll it up. Swap ingredients according to what you have and the foods you enjoy.
Yoghurt, oats & fruit
Spoon plain yoghurt into a bowl with rolled oats and chopped fruit. A suitable plant-based alternative works too. Add cinnamon if you like its flavour.
From activity to the tableFinish your session.
Finish your session.
Enjoy your food.
Put your equipment away, wash your hands and make room to sit down. Food and movement can each be enjoyable parts of your day, without turning meals into rewards or targets.
- Make a little spaceKeep exercise equipment away from food preparation surfaces.
- Plan around your dayChoose a recipe that fits the time and ingredients you have.
- Keep choices flexibleAdjust ingredients for your preferences and any foods you avoid.
Practical questionsLess guesswork.
Less guesswork.
More everyday cooking.
Do I need a strict food schedule?
This page does not prescribe meal timing or portions. Use the ideas as flexible inspiration for your own routine.
Can I change the ingredients?
Yes. Try different vegetables, grains or beans. Check ingredient labels and choose foods that suit your needs and preferences.
What sort of activity fits this approach?
A familiar gym session, a walk or another activity you enjoy. Keep food preparation and exercise as separate activities, with time to tidy up between them.
Can I prepare food to take along?
Use clean, sealed containers and follow the storage directions for your ingredients. Keep food that needs refrigeration chilled during transport.
Your everyday ideasWhat is cooking
What is cooking
in your kitchen?
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