Australian_Mens_Fitness_April_2017

APRIL 2017 MEN’S FITNESS 113

WORKOUT

• Drink 500ml water

BREAKFAST

• ¾ cup cooked
  muesli topped with:
  ½ cup blueberries
  ½ cup milk


• 1wholeegg+2egg
  whites, hard-boiled
  or pan-fried, topped
  with:
  ½ avocado

MIDMORNING

SNACK

• 1 cup black beans
  topped with:
  2 tbsp salsa
  2 tbsp cheddar
  cheese


• ½ cup brown rice
  LUNCH


• Turkey sandwich
  made with:
  100g turkey breast
  2slicessprouted-
  grain bread
  ¼ avocado
  Fresh rocket


• 1 medium apple

SNACK

• 120g tuna packed
  inwater


• 2 cups fresh spinach


• 1 cup wild rice
  DINNER


• Kangaroo burger
  made with:
  120g kangaroo
  1 slice Swiss cheese
  Whole-grain bun


• Salad made with:
  2cupsgreensand
  fresh veggies
  2 tbsp vinaigrette

Sample Day 3

Sweet spot.

Foods high in

fiber and protein

help you feel

fuller longer,

promoting

weight loss.

WORKOUT

• Drink 500ml water

BREAKFAST

• 1 cup low-fat cottage
  cheesetopped with:
  1cupmixedberries
  ¼cuplow-sugar,
  low-fat toasted muesli
  10 walnut halves

MIDMORNING SNACK

• 1 cup quinoa
  topped with:
  ¼ avocado
  2 boiled eggs
  1 tbsp fresh salsa

LUNCH

• Burger bowl
  made with:
  450g chicken mince
  ½onion,diced
  1garlicclove,chopped
  ½ capsicum, chopped
  1 bunch kale
  Favourite spices
  2 tbsp olive oil


• 1 cup farro


• 1 cup kale sautéed in:
  2tspoliveoil

SNACK

• Chocolate-PB
  protein shake made
  with:
  20g protein powder
  1 tsp cocoa powder
  1 tbsp peanut butter

DINNER

• 120g baked trout


• 1½ cups new potatoes
  roasted with:
  Salt, pepper, fresh
  rosemary


• 1 cup asparagus,
  roasted

Sample

Day 2

Muesli

SERVES 11

INGREDIENTS

2 cups old-fashioned

rolled oats

1 cup chopped almonds

1 cup ground flax seeds

1 cup raw pumpkin

seeds

1 cup chopped walnuts

1 cup golden raisins

½ cup dried

unsweetened coconut

flakes

½ cup sunflower seeds

½cupchoppeddried

apricots

1 tbsp ground cinnamon

1 tsp vanilla extract

Dash of nutmeg

Pinchofseasalt

INSTRUCTIONS

1)In a large mixing

bowl, combine all

ingredients and stir.

2)Storeinanairtight

container at room

temperature.

3)When ready to eat,

portionout¾cup

muesli and add

½cuplow-fatornut

milk. Soak for about

1hourinrefrigerator

or microwave for

2minutes.

NUTRITION(PER SERVING)

330 calories, 15g fat,

36g carbs, 12g protein

Food styling by Hadas Smirnoff; Prop styling by Maeve Sheridan