Australian_Mens_Fitness_April_2017

112 MEN’S FITNESS APRIL 2017

Salmon is

brimming with

anti-inflammatory

omega-3

fatty acids.

Body Book Chow down

WORKOUT

• Drink 500ml water
  BREAKFAST


• 2 slices sprouted-
  grain bread
  topped with:
  1 tbsp natural almond
  butter


• 10cm fresh banana


• 1 cup skim milk
  MIDMORNING SNACK


• ¼ cup trail mix made
  with:
  Raw almonds, walnuts,
  pistachios, raisins


• 1½ cups fresh pineapple


• 1 protein shake made
  with:
  20g protein powder

LUNCH

• 120g pan-seared then
  baked salmon topped
  with:
  1 tbsp BBQ sauce


• 1 cup mashed sweet
  potatoes topped with:
  2 tbsp raisins


• 1 cup brussels sprouts,
  roasted

SNACK

• 20 whole-grain
  crackers topped with:
  60g favourite cheese


• 1 cup strawberries,
  grapes

DINNER

• 120g grilled marinated
  chicken breast


• 1 cup tabbouleh


• 2 cups salad made with:
  Tomato, cucumber,
  onion

Single-

digit fat:

Sample

Day 1

Super-simple

BBQ Salmon

SERVES 1

INGREDIENTS

120g wild-caught

salmon fillet

Salt and pepper

1 tbsp BBQ sauce

INSTRUCTIONS

1) Spray a nonstick

pan with cooking

spray and heat pan

on medium-high.

Season salmon with

a pinch of salt and

pepper, and add to

hot pan. Cook skin-

side down first for

3 to 4 minutes.

2) Flip salmon and

continue cooking

for about 1 minute,

then flip back.

3) Spread 1 tbsp BBQ

sauce on top of

salmon, then place

in a preheated

180 ° oven. Cook

salmon until medium

(or your desired

doneness).

NUTRITION

(PER SERVING)

210 calories, 21g fat,

11g carbs, 21g protein