Power up for your toughest workout with this high-protein, low-fat salad.
(Clockwise from top left)
FRESH HERBS (BASIL, CORIANDER, MINT)
How much? 2g, roughly chopped
Why? They are high in vitamin K, calcium and iron – all of which are crucial in producing glycogen for a healthy liver. This can play a part in weight loss. What’s not to like?
How much? To taste, sliced
Why? Its antiinflammatory properties will boost muscle recovery. Plus, it improves digestion and contains almost no calories. Try not to eat too much though; it could irritate a sensitive stomach.
How much? 2 good handfuls (30g)
Why? Rocket is a great source of folic acid, which helps to build muscle – so you’ll have something to show once you’ve shifted that gut.
How much? 50g
Why? Their high fibre levels stabilise blood sugar levels and reduce mid-afternoon cravings. Peas also provide the nutrients that support energy-producing cells and systems of the body. Just what you need before a workout.
How much? 100g
Why? These health-boosting beans are a great source of cholesterol-lowering fibre, and are high in protein and vitamin C. They also detoxify the body and help with weight-loss efforts.
How much? 10g
Why? A superfood and great source of riboflavin, which aids metabolism and iron absorption – key for energy production.
How much? 100g
Why? Sweet corn is low in saturated fat, sodium and cholesterol. It also has a low-GI and is rich in fibre, which promotes digestion.
How much? 40g
Why? The only veg with all nine amino acids and a nearcomplete protein. Its low-glycemic index (GI) helps you resist cravings as it will keep you fuller for longer.
THE DRESSING >>
2 tbsp light soya sauce
1 tbsp rice vinegar
1/2 tsp brown sugar
1/2 tbsp light olive oil
1 red chilli, diced
THE METHOD >>
Mix the dressing and set aside in a suitable container. Put all the other ingredients in your favourite Tupperware. Pour over the dressing just before tucking in.