Mediterranean Muscle

One hundred grams of chicken will provide 18g of protein, plus it’s packed with anti-inflammatory omega-3s

Makes 2 servings

• 4 chicken breasts
  • handful of cherry tomatoes
  • 2 tbsp chopped olives
  • 1 tbsp minced garlic
  • 1 tbsp pine nuts
  • 1 tbsp balsamic vinegar
  • Extra virgin olive oil

1. Preheat the oven to 230°.

1. Toss together the tomatoes, olives, garlic, pine nuts and vinegar.

1. Rub the chicken with olive oil, salt and pepper.

1. Cut a slit along the thick part of each chicken breast, creating a pocket. Add enough stuffing to fill each pocket and transfer the chicken to a baking sheet. Bake for 15 minutes.

1. Makes 2 servings. Eat with sweet potato mash and spinach.

Packed lunch that will pack a punch after a lunchtime session

If you work out at lunchtime, you need to prepare a meal that will help rebuild you after training hard. Pack your lunchbox with this Mexican-influenced combo of tuna, brown rice, avocado and kidney beans.

Ingredients

Process

• 75g brown rice
  • 200g Tuna
  • 200g Kidney Beans
  • Half an Avacado
  • Half Green Pepper
  • 1 Tomato
  • Handful chopped Baby Leaf Spinach
  • Chilli – too preference

Dressing

• 1tbsp olive oil
  • Juice half lime
  • Half clove of garlic crushed

1. Cook the brown rice according to the packet instructions and allow to cool.
   1. Meanwhile, mix the dressing and combine with all the other ingredients.
   2. Stick the rice in your lunch box and layer the tuna mixture on top.

Fine Tuna your Lunch

• 1 x yellow pepper
• 2 tbsp roughly chopped parsley leaves
• Half red onion
• Handful olives
• Handful cherry tomatoes halved
• 100g tuna
• Baby spinach 2 handfuls

• Dressing
  • 1 teaspoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • Half crushed garlic clove

1. Whisk together the dressing ingredients in a small bowl. Combine the peppers, parsley, onion, olives, tomatoes and tuna in a medium-size bowl.
2. Pour the dressing over the salad and toss to coat.
3. Pile the spinach leaves on your box. Top with the tuna mixture.

The Three S’s: Salmon, Spinach and Sweet Potato

Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates

Serves 1

Ingredients

1. Bake the salmon in the oven, wrap in a foil parcel add lemon and seasoning to taste
   1. Bake the sweet potato in the oven until cooked through
   2. Cook the spinach following instructions