LET’S GO BOWL­ING

Runner's World (UK) - - Trail Special -

Mix to­gether items from each cat­e­gory for a nu­tri­ent-packed, plant-based meal CARB LOAD Grains, rice, pasta, wheat berries, bar­ley, mil­let, quinoa, buck­wheat, brown rice, whole­wheat pasta, rice pasta CARB BOOST Squashes, sweet

pota­toes, yams, pota­toes, plan­tains, dried fruit (raisins, dates, apri­cots) PROTEIN POWER

Chick­peas, black beans, pinto beans, can­nellini beans, lentils, tofu, tem­peh, edamame VEG­GIE KICK Fresh or steamed greens (ro­maine let­tuce, rocket, kale, col­lards, chard),

broc­coli, cauliflower, toma­toes, car­rots, cab­bage, pak choy FAT FIX

Avo­cado, olives, co­conut, nuts (al­monds, wal­nuts), seeds (pump­kin, sun­flower, hemp, se­same), nut but­ter, olive oil, flax oil, se­same oil

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