Australian Men’s Fitness – September 2019

Beef jerky or biltong

Choose a jerky without

added sugars for a

low-calorie, high-

protein snack. Beef is

a good source of iron,

which is essential for

performance and aids

in the production of

new cells and proteins

post-workout.

NUTRITION

Per 25g pack approx.

Cals 69, Fat 1g, Carbs

4.7g, Protein 10.3g

Spinachyoghurtdip

• 2 cupsGreekyoghurt


• 1 jalapeño(seeds
  removed),chopped


• ½ cupcorianderleaves


• 2 cups spinach,
  lightlysteamed


• 1 tspseasalt


• 1 tbsp extra-
  virgin olive oil
  NUTRITION
  Makes 12 servings. Per
  serve: Cals 50, Fat 3.1g,
  Carbs 1.5g, Protein 3.6g

Turkeyroll-ups

Easytoassemble,these

arelikea wrapwithout

thecarbs.Roastturkey

slicesarea high-

protein,low-fatoption.

• Makeyourownby
  placingfourcooked
  turkeybreastslices
  ona plateandthen
  spreadingeachwith
  a teaspoonofcream
  cheese.Placesome
  lettuceanda tomato
  sliceontheturkeyand
  rollthemintowraps.
  NUTRITION
  Cals64,Fat1.9g,Carbs
  3.5g,Protein7.9g

Baked apple oatmeal

• Combine 200g rolled
  oats, 1 tsp baking
  powder, 1 tsp cinnamon
  and a dash of honey.


• Whisk in 1 egg and
  150ml milk, 2 tbsp
  melted butter and
  1 chopped apple.


• Pour into a baking dish
  and bake at 180°C for
  30-40 minutes.


• Delicious hot or cold.
  NUTRITION
  Makes 4 servings.
  Per serve: Cals 309,
  Fat 12g, Carbs 39.1g,
  Protein 8.8g

2019

MEN’S FITNESS

MUSCLE

FOODS

ADDING

CHEESE

AND

YOGHURT

TO YOUR

STEAK

SAMBO =

PROTEIN +

Loaded steak

sandwich

MAKES: 1 SERVING

INGREDIENTS

1 tbspoliveoil

1 tbspbutter

120ggrass-fedleansteak

Salttotaste

Blackpeppertotaste

4 spearsofasparagus

2 tbspgoat’scheese

3 tbspGreekyoghurt

½ tspdriedrosemary

½ tspdriedthyme

2 slices sprouted

grain bread

DIRECTIONS

1) Place a medium

saucepan on medium-

high heat and add the

olive oil and butter.

Season the steak

with salt and pepper,

then add to the pan.

Sear on each side and

cook until desired

doneness. Transfer

from pan to a plate

and let cool for 10 to

15 minutes before

slicingdiagonally

againstthegrain.

2)While the steak

cooks, boil a small

pot of water. Add the

asparagusandblanch

for3 to4 minutes.

3) In a small mixing bowl,

add the goat’s cheese,

yoghurt, rosemary

and thyme. Mix until

a smooth paste forms.

Smear the herbed

goat’s cheese mixture

liberallyoneachpiece

ofbread.

4)Add the steak slices on

one half of bread, then

top with the blanched

asparagus and

combine the halves

to form a sandwich.

Lightly drizzle olive

oil on the outside of

each piece of bread.

Toast in a cast-iron

frypan or a sandwich-

maker grill.

NUTRITION(PERSERVING)

512 calories,

41g protein,

40g carbs

21g fat

Tuna with rice cakes

An easy, portable snack.
Canned tuna with rice
cakes provides plenty
of protein, and quick-
release carbs make it
ideal post-workout.

• Serve 1 can tuna
  with 2 rice cakes

NUTRITION

Cals 170, Fat 1.6g, Carbs
9.8g, Protein 28.9g

84 MEN’S FITNESS SEPTEMBER 2019