Australian Men’s Fitness – September 2019

Cottagecheese

andpineapple

Cottagecheesepacksa

proteinpunch,clocking

inat13gperhalfa cup

andjust 111 calories.

Pineapplecontains

bromelain,a digestive

enzymeknowntohelp

lowerinflammation–

perfectforreducing

musclesoreness.

• Mixtogether115g
  reduced-fatcottage
  cheesewith80g
  ofpineapplecut
  intochunks.
  NUTRITION
  Cals114,Fat1.9g,Carbs
  11.3g,Protein12.2g

Steamed edamame

with olive oil

Grab a pot of cooked

edamame beans and

sprinkle with a little

salt and olive oil for a

high-protein portable

snack. Not only a great

source of protein,

beans provide plenty

of fibre to balance

blood sugar levels

and curb appetite.

NUTRITION

Cals 248, Fat 16.2g,

Carbs 6.9g,

Protein 18.7g

Smoked salmon,

avocado and

egg stack

MAKES: 1 SERVING

INGREDIENTS

2 tspwhitevinegar

1 tspsalt

2 largeeggs

1 wholemeal

Englishmuffin

Ripeavocado

½ lemon

100gsmokedsalmon

Pinchofblackpepper

Diced shallots,

for garnish

DIRECTIONS

1) Fill a large frypan with

5cm of water, add the

vinegar and salt. Bring

to a boil, then reduce

to medium-low heat.

Crack each egg into

its own small bowl

and then slowly tip

one egg at a time into

the simmering water.

Cook until the whites

are firm and the yolk

is soft but runny,

about 3 to 4 minutes.

Remove each egg

witha slottedspoon

andrestona plate.

2)While the eggs cook,

halve and toast the

muffin. Spread the

avocado on each

toasted half – it

should be ripe enough

to spread easily.

Squeezefreshlemon

juiceontop.

3) Add two slices of

smoked salmon to

each muffin half. Top

with a poached egg

on each. Sprinkle with

salt and pepper and

garnish with diced

shallots, if desired.

NUTRITION(PERSERVING)

583 calories

4 5g protein

38g carbs

28g fat

Egg and

avocado toast

When it comes to

protein, you can’t

get much better than

eggs. And avocado’s

healthy fats help

boost the production

of testosterone and

growth hormone.

• Mash ½ an avocado,
  diced, with lime juice,
  salt and pepper, fresh
  diced tomato, chilli and
  coriander. Top a slice
  of toasted wholemeal
  bread with guac and 2
  scrambled eggs.
  NUTRITION
  Cals 325, Fat 22g,
  Carbs 13.5g, Protein 16g

Greek yoghurt

with berries

Greek yoghurt is a

great natural protein

source. Combine it with

a handful of blueberries

and you also provide

a load of antioxidants

to aid muscle recovery.

• 200g plain
  Greek yoghurt


• 60g blueberries
  NUTRITION
  Cals 291, Fat 20.5g,
  Carbs 14.3g,
  Protein 11.8g

82 MEN’S FITNESS SEPTEMBER 2019

2019

MEN’S FITNESS

MUSCLE

FOODS

COMBINE

PROTEIN

WITH

OTHER

NUTRIENT-

RICH

FOODS FOR

A VITALITY

B U R S T.

Smoked salmon and

sprouted grain bread

Salmon is a great source

of omega-3 fats, which

studies have shown

can boost muscle

protein synthesis levels

when combined with

food. And sprouted

grain bread is higher in

protein than wholemeal.

• Serve 50g smoked
  salmon with 2 slices of
  sprouted grain bread.
  NUTRITION
  Cals 307, Fat 14.1g,
  Carbs 27.2g),
  Protein 15.9g