FUEL CHANGE Eat right and well with our nutrition plan
YOUR EXPRESS TRAINING MENU Feed your Primal efforts with these hearty plates, each packed with the high-protein fuel you need to power your training, speed your recovery, build extra mass – and dish up results
01/ SPINACH AND PEPPER OMELETTE
Flip the script on speedy, energy-spiking breakfasts with this vitaminfilled, strengthbuilding treat
METHOD 01
Don’t avoid fats when you’re looking to get lean. The unsaturated ones found in this salad’s cashews and prawns boost your ability to burn fat and help your heart health by raising levels of HDL (or good) cholesterol.
02
No one likes a dry salad. To make a dressing, mix the soy sauce, sugar and lime juice together, stirring until the sugar has dissolved. Then combine it in a bowl with the prawns, carrot, chilli, bean sprouts and nuts.
03
When the ingredients are mixed evenly with the dressing, tear up the coriander leaves and sprinkle them on top of your salad for a meal that looks as good as it tastes. All that’s left to do is tuck in.
Ingredients
• Soy sauce, 1tbsp • Sugar, 1tsp • Lime juice, 2tbsp • Prawns, 200g, cooked • Carrot, 100g, grated • A chilli, chopped • Bean sprouts, handful • Cashew nuts, handful • Coriander, handful
Ingredients
• Sweet potato, ½ •A red pepper • An onion, large • Pork loin, 200g, diced • Pineapple chunks, ½ small tin • Jerk sauce, 2tbsp
METHOD 01
Soak two skewers in a bowl of water for a few minutes. This will stop them catching fire and burning the house down. Put something heavy on top of them to make them sink. Not your hand, though. You’ll need that.
02
Slice the sweet potato and soften in the microwave for three minutes. Heat the grill and chop the pepper and onion into chunks. Assemble the pork, pepper, onion and pineapple onto the skewers and glaze with jerk sauce.
03
Take the sweet potato out of the microwave and grill it alongside the kebabs for four minutes on each side, basting with the jerk sauce as you go. You can dive in when the veg is charred and the pork firm to the touch.
METHOD 01
First, soak the couscous in a bowl of lukewarm water for 15 minutes to maximise its muscle-strengthening potassium and calcium content. When all the water is absorbed, add the olive oil, salt and pepper.
02
Mix the bell pepper and tomatoes in a bowl to make the sauce and then, in a separate bowl, combine the chicken mince with the rest of the ingredients. Roll the finished mixture into golf ball-sized portions.
03
Place the meatballs in an oven dish and cover in the tomato sauce, leaving the tops visible on the surface. Cook at 180˚C for 20 minutes before plating up atop the couscous for a hearty evening feast.
Ingredients
• Couscous, 80g • Olive oil, 1tsbp • Salt and pepper, to taste • A bell pepper, chopped • Tomatoes, 200g, chopped • Chicken mince, 200g Courgette, ½, grated A spring onion stalk, sliced A garlic clove, sliced Cumin, ½tsp Chilli flakes, ¼tsp Paprika, ½tsp