24-Hour Power Pack
Your body, much like the baddies in The Sarah Connor Chronicles, is a machine. Not a killing machine as such, but predictable and subject to fine-tuning. According to the British Nutrition Foundation, this is the ideal breakdown of your nutritional needs:
Calories: 2, 500kcal (for a 70kg man. Weigh more? You need 35kcal for every extra 1kg of body weight)
Protein: At least 56g per day
Fibre: At least 18g per day
Fat: 92g unsaturated, 27g saturated
Fruits & veg: 5 servings
Wholegrains: 5 servings
Breakfast
Kick-start your metabolism
- porridge made with milk and a handful of blueberries
- 1 slice of whole meal toast with peanut butter
- 1 glass of fruit juice
Lunch
Refuel after your workout – Roast chicken with lentil and yohurt salad
You’ll need: Roast chicken breast, whole meal pitta, 50g of lentils or dhall, 80g tomatoes, 2 spring onions, parsley, lemon juice, red pepper, rocket, 150g reduced fat yogurt
Method: Cook lentils. Grill the red peppers, then seal in a plastic bag. Halve the tomatoes, chop the spring onion and the parsley. Once cooked, drain the lentils and rinse. Mix ingredients and season to taste.
Afternoon snack
- Banana
- Apple
- Two oat crackers
Dinner
Post 6pm balance of carb-free, fat-stripping nutrients – Teriyaki salmon with spicy noodles
You need: 1 salmon fillet, 40ml teriyaki marinade, 100g fine egg noodles, 100g mangetout, 1 carrot cut into thin strips, 1 tbsp sesame oil, 1 red chilli finely chopped, 2 spring onions, coriander, lime juice, baby spinach, 50g bean sprouts, 1 tbsp toasted sesame seeds, ground pepper.
Method: Cover the salmon in the teriyaki sauce and leave to marinade in the fridge for at least 30 minutes. Preheat the grill. Sprinkle black pepper over the fish and grill for around 6 minutes until cooked through and opaque. Cook the noodles for four minutes in boiling water, steaming the mangetout and carrot strips over the pan. Drain the noodles and toss all the ingredients together. Serve with the teriyaki salmon. If you’re still a touch puckish, tuck into a pear as a nutritious post-dinner snack.
Supper
One last thing before bed- Miso soup with Bak Choy
You need: One sachet of miso soup, 600ml boiling water, half a head of Bak Choy, 1 spring onion, 1 tbsp low-salt soy sauce, 1 tsp fresh grated ginger.
Method: Place all your ingredients into a large saucepan and heat for approximately 2 minutes. Season and serve.
TOTAL Nutritional Content for the Day: 2,500kcal, 130g protein, 300g carbs, 87.6g fat, 58.2g fiber!
Images from Stockexchange
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