Become a lean bean machine

Whether you’re playing, training, resting or recovering, make beans and pulses a priority with elite sports nutritionist Sharmain Davis’ meal plan

RED LENTILS

Chicken breast

Spinach, tomatoes

& Indian spices

528 calories 55g protein 45g carbohydrates 5.4g fat

Non-exercise days

“Red lentils are high in fibre, keeping you fuller for longer. Serve with these low-calorie, nutrient-dense vegetables, plus garlic and spices. A dal is perfect for keeping energy levels up and weight down. Chicken adds lean protein.”

GREEN PEAS

Cottage cheese (with chives)

Sweet potato jacket

512 calories 32g protein 94g carbohydrates 2g fat

Pre-match

“You want something lower in fibre pre-match, as beans and pulses can... ‘affect’ your stomach. Peas are high in vitamin C; sweet potatoes provide sustained energy; cottage cheese will reduce muscle breakdown.”

CHICKPEAS

Steak and eggs

Couscous, red pepper & herbs

950 calories 94.6g protein 87.5g carbohydrates 26g fat

Before a bulk-building gym session

“Chickpeas are high in carbs, calories and protein – perfect for building muscle mass. Steak and eggs provide high-quality protein and fats, and the couscous’ carbs support lean muscle development.”

EDAMAME BEANS

Skinless salmon fillet

Jasmine rice & teriyaki sauce

738 calories 53g protein 57g carbohydrates 28g fat

Post-match

“High-protein edamames aid muscle recovery, while jasmine rice replenishes energy stores and teriyaki replaces electrolytes. The protein in salmon supports muscle repair; the omega-3 reduces inflammation.”