EGGS FLORENTINE & TOMATO PESTO

A protein-rich breakfast will sidestep mid-morning cravings and slash your calorie toll, the Uni of Louisiana reports. But your usual McMuffin, this ain’t...

METHOD

01/ Wilt the spinach in a pan, then add the yoghurt and pesto. Stir, then take it off the heat.

02/ Poach the eggs for 3 to 4 mins in a separate pan of water with a dash of vinegar and pinch of salt. Toast your muffins.

03/ Cooking for one? Pop half a muffin in your lunch box and top with the spinach and an egg. Dig in before the workday.

SERVES 4

• Big bag of spinach

• 100g Greek yoghurt

• ¼ jar sundried tomato pesto

• 4 eggs

• 1 tsp vinegar • Pinch of salt • 2 English muffins

NUTRITION 225

Calories 14g

Protein 19g

Carbs 3g

Sat fat

Prefer sweet to savoury?

Make the morning crunch time for excess weight. PLOS One journal reports that nut eaters are 40% less likely to be obese.

METHOD

01/ Combine your favourite nuts in a bowl with the oil and a small pinch of salt. Add the honey and toss to coat them.

02/ Pop the lot on a tray and bake in the oven for 25 mins. Mix with the oats, seeds and fruit. It’ll keep for around three weeks in a cool, air-tight container.

03/ If you squeezed in an early gym session, take a handful to work and top with milk – almond or otherwise – at your desk. SERVES 8-10 • 200g nuts • 100ml sunflower oil • Pinch of salt • 75ml honey • 400g rolled oats

• 75g sesame seeds

• 200g dried mixed berries • Splash of almond milk

NUTRITION 450

Calories 12g

Protein 46g

Carbs 4.5g

Sat fat

Supermarket offerings often harbour sugary sauces and lack substance. Whip up this veggie lunch for low-GI energy and a micronutrient punch.

METHOD

01/ Grate the carrot and toss with the quinoa, cranberries and seeds, then dress in olive oil, vinegar, juice, zest, plus a pinch of sea salt and pepper.

02/ Scoop into iceberg lettuce leaves, top with fresh torn mint and wrap it up, burrito style.

03/ Keep your faux-Mex feast in the office fridge to devour later.

SERVES 2 • 1 carrot

• 150g quinoa, cooked

• 50g dried cranberries

• 2 tbsp pumpkin seeds

• 1 tbsp olive oil

• 1 tsp red wine vinegar

• 1 tsp fresh lemon juice

• Pinch of lemon zest

• Pinch of salt and pepper

• Lettuce and mint leaves to serve

NUTRITION 280

Calories 9g

Protein 35g

Carbs 2g

Sat fat

BETTER THAN… PRET HONEY GRANOLA POT This provides more slowrelease energy per bite, plus a bonus extra 2.5g of nutty protein FORZA BRAZIL Be sure to include Brazilians in your winning team. The nuts support your thyroid function – the gland that keeps your metabolism running fast. Score. MANUKA UP As well as making your porridge more palatable, manuka honey is a potent cold-fighter, shows Nagasaki Uni. Your excuse for missing workouts is shot.

CRAN-TASTIC Sate your sweet tooth while topping up on vitamin C. Arizona State Uni found the vit helps you oxidise 30% more fat during moderate exercise. SUPER SEED With 4g of protein and 2g of monounsaturated fats per tablespoon, pumpkin seeds fill you up and out in the right places. Heap them on.