PROTEIN POUCH
Loaded Chicken
Sweet Potato■Compared with
regular potatoes,
sweet potatoes —
which are full of vitamin
A for stronger bones
andbetterimmune
function—packmoreof
a nutritional punch and
are equally as filling.
But the skin is the best
part,notbecauseit’s
full of fibre but because
it acts as a natural
carrying case.MAKE IT:Bakeasweet
potato for 45 minutes
(or nuke it for five), and
scoop out some of the
potato from the skin.
Grill some chicken and
chop it up small. As soon
as the potato is done,
drop in the chicken and
some shredded cheese
and close up the potato
so it melts. Open back up
andlayerwithsautéed
kale, sea salt and a
dollop of salsa. Close it
up again. Wrap in foil.
PACK IT:Foil and a
plastic bag are plenty
to keep a sweet potato
safe. “It’s so hearty, and
it doesn’t matter if it gets
smashed,” says Lentzke.
“It’s like an indestructible
nutrition bomb that
works warm or cold.”■“Foods that are
on the lower end of
the glycemic index
provide a slower
release of sugar into
the bloodstream
so you don’t get a
temporary energy
high followed by a
big crash,” explains
Lentzke. “It’s that
crash that causes
you to go looking for
artificial energy in
the form of caffeine
or sugar.”Pro Tip!
Carb-Free
SugarTORTILLA TORPEDO
Chicken and
Avocado Wrap■Wraps are far
superior to bread when
itcomestostaving
off sogginess, says
Lentzke, so they’re
built for loading up on
vegies.Here,youget
your healthy fats from
almonds and avocado,
proteinfromchicken
and fibre from the
tortilla, hummus and
spinach. Top off with
your favorite vegies.
MAKE IT:Ta ke a la r g e
whole-wheat tortilla,
linewithhummus,layer
in raw spinach. Add
sliced grilled chicken
breast and top with
sliced avocado and a
fewsliveredalmonds.
PACK IT:Rolled in
acouplelayersof
aluminum foil, a wrap is
indestructible and can
even be easily eaten
onthemove—just
unwrap it as you go.
For extra protection,
the right-size thermos
or insulated coffee
mug works as a “wrap
canister”.2
LIQUID LUNCH
Black Bean
Turkey Chilli■Meat and beans are
what make chilli such a
protein powerhouse
— use ground turkey to
keep it lean and black
beans for extra iron.
Hot and hearty, chilli
goes great on a high-
altitude hike, ride
or climb.
MAKE IT:Inapan,sauté
450g of lean ground
turkeyinapan,until
brown.Addachopped
onion, three cloves of
chopped garlic, and
cook for two more
minutes, stirring
occasionally. Add a can
ofblackbeans,two
tablespoons of chilli
powder, one tablespoon
each of ground cumin,
sea salt and hot sauce,
twocansofdiced
tomatoes, a can of
tomato sauce, and a cup
of water. Simmer on low
for 30 minutes.
PACK IT:Agood
thermos will keep chilli
or soup hot for up to 12
hours. A 500ml model or
smaller stashes easily
inside any backpack or
shoulder bag, or in your
bike’s water-bottle cage
(maybe even in a large
coat pocket). Eat with a
spoon or simply drink it!4
3
A potato’s skin is
full of fibre and acts
as a carrying
case for everything
you load inside.342AUGUST 2016 MEN’S FITNESS 51