THE 24-HOUR MUS­CLE MENU

John­son’s diet is de­signed by chef and nutri­tion­ist Julie Zas­trow to max­imise mus­cle while keep­ing body fat low, op­ti­mis­ing his size for the Oc­tagon

Men's Fitness - - Front Page -

AM BREAK­FAST Mini quinoa frit­tatas with spicy sweet potato fries

In­gre­di­ents (2 serv­ings)

3tbsp olive oil / 4-5 as­para­gus spears, chopped into 2cm pieces / 1 red pep­per, diced / 135g quinoa, cooked ac­cord­ing to packet in­struc­tions / 2 whole or­ganic omega 3-en­hanced eggs / 6 or­ganic egg whites / 70g low-fat cottage cheese / 2tsp chopped pars­ley / 2tsp cayenne pep­per / Salt and black pep­per / 1tsp cumin / 1tsp pa­prika / 1tsp gar­lic pow­der / 450g sweet potato, cut into 2cm cubes

Grease 12 muf­fin cups. Heat 1tbsp olive oil in a pan and sauté the as­para­gus and pep­pers. Com­bine the quinoa, whole eggs, egg whites, cottage cheese, pars­ley, half the cayenne, salt and pep­per and divide evenly be­tween the 12 muf­fin cups, then divide the as­para­gus and pep­pers be­tween the muf­fin cups. Bake for 30 min­utes at 200°C/ gas mark 6 un­til the edges of the mini frit­tatas are golden brown. Mean­while, mix the rest of the cayenne and olive oil with the cumin, pa­prika, gar­lic pow­der and a lit­tle more salt and pep­per, toss the sweet pota­toes in the mix­ture and spread on a greased bak­ing sheet. Roast at 230°C/gas mark 8 for 20-25 min­utes, turn­ing once. Drink wa­ter and green tea with cin­na­mon along­side the meal.

AM PRE-WORK­OUT Or­ganic juice be­fore train­ing

PM LUNCH Grilled prawns

In­gre­di­ents (2 serv­ings)

450g large prawns / 1tbsp gar­lic pow­der / 1tbsp onion pow­der / 1tsp chopped basil / 1tsp chopped pars­ley / 2tsp hot chilli sauce / 2tsp Di­jon mus­tard / 2tbsp olive oil / 2tsp lemon juice / Salt and black pep­per to taste Com­bine all the in­gre­di­ents in a Zi­ploc bag and mar­i­nate in the fridge for 30 min­utes to two hours. Grill the prawns on a medium heat for three min­utes, turn­ing once. Serve with 70g brown rice and 70g steamed broc­coli per per­son.

PM SNACK Yo­gurt par­fait 120g plain Greek yo­gurt / 120g mixed berries / 30g gra­nola oats / 1tsp cin­na­mon

PM DIN­NER Bi­son burger

In­gre­di­ents (2 serv­ings)

450g buf­falo (or beef) mince / 35g goat’s cheese / 1tsp diced chilli pep­per / 2tbsp diced onion / 1tbsp hot chilli sauce / Salt and black pep­per to taste

Com­bine all the in­gre­di­ents in a small bowl and form into four pat­ties. Cook un­der a medium-high grill for four to six min­utes each side depend­ing on how well you like your meat done. Serve with let­tuce, green beans and quinoa.

PM LIGHT MEAL Co­rian­der lime salmon

In­gre­di­ents (2 serv­ings)

2 salmon fil­lets (120-160g) / 1tbsp olive oil / Juice and zest of 1 lime / 1tsp gar­lic pow­der / 1tsp diced chilli pep­per / 1tbsp chopped fresh co­rian­der / 1tsp soy sauce

Blend all the in­gre­di­ents ex­cept the salmon to form a mari­nade. Put the salmon and mari­nade in a Zi­ploc bag and mar­i­nate for 30 min­utes. Place the salmon on a bak­ing sheet, cover with the mari­nade and bake at 200°C/ gas mark 6 for 15 min­utes. Serve with grilled as­para­gus and 70g black rice.

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