Power lunches
For your next
lunch, whip up one
of these 6-minute
muscle-friendly
meals to go.
By Shawn DonnellyPacking
meals
for lunch
isn’t as
easyasitsounds:
pre-packaged
meals are often
heavyonempty
calories, fat and
preservatives;
andthathodge-
podgeoffoods
yougrabfrom
thefridgeoften
endsupamess
bythetimeyou
open your lunch
boxtoeat.Solve
both problems by
pre-making meals
that are filled with
superfoods and
easily stowed.
“Once you know
howtocookand
stow your own
meals, you’ll
stop grabbing
nutritionally
empty snacks
when you’re on the
go,” says elite-level
duathlete and
sports dietitian
Jennifer Lentzke.
“It’s all about
packing
amealthat’s
satisfying, but
also getting the
right balance of
protein, fibre and
healthy fats.”P
■“It’s super filling”
says Lentzke, “but the
fibre comes from quinoa
insteadofriceand
beans, the protein
from the prawns and
the healthy fats from
the avocado.”
MAKE IT:Cook a
cupofquinoa.Addin
diced grilled prawns,
half a sliced avocado
and a dollop of your
favourite salsa to
flavour the quinoa.
Then mix everything
together and enjoy as
your workmates drool
with envy.PACK IT:As long as you
eat it the same day you
pack it, this bowl doesn’t
need to be refrigerated.
Good ole Tupperware
is perfect because no
amount of jostling of
these hearty ingredients
(prawns are even more
durable than salmon;
and quinoa, unlike rice,
stays slightly crunchy
no matter how moist it
gets) will change their
tasteortexture.In
fact,itmayevenadd
flavour, as the quinoa
marinatesinthe prawns
and salsa.BOMB-PROOF GRAIN BOWL
1) Quinoa with PrawnsGoNuts.Carried in
a zip-close plastic
bag, peanut butter
and strawberry
sandwiches make a
healthy lunch treat.Haveasteakout.
Keep steak salad
coolwithbottlesof
frozen water you can
drink afterward.Ben Alsop / Food styling by Miche e Gatton/Stock and Marte ; Prop sty ing by Ange a Campos/Stock andMartel; Yakima Camp Blanket courtesy of Pendleton1Game Changers Muscle food
50 MEN’S FITNESS AUGUST 2016