Power Protein

Ingredients

• 80 g Rolled oats
• 310 ml Milk (semi-skimmed)
• 1½ scoops whey protein Whey protein powder
• 1 banana Bananas
• 1 tbsp (16 g) Peanut butter

Method

1. Simmer the oats and milk for 4–5 minutes, stirring, until creamy (or microwave 2½ minutes).
2. Take off the heat and stir in the protein powder with a splash of water until smooth.
3. Top with sliced banana and the peanut butter.

P 62.1 g · C 102.7 g · F 22½ g · fibre 12.1 g

Ingredients

• 250 g Chicken breast
• 310 g Jasmine rice (cooked)
• 1½ bell peppers Bell pepper
• 1 tbsp (16 g) Extra-virgin olive oil
• 1 tsp Smoked paprika
• ½ lime Limes

Method

1. Rub the chicken with paprika, half the oil, salt and pepper.
2. Grill or pan-fry the chicken 5–6 minutes per side; rest and slice.
3. Char the sliced peppers in the same pan with the rest of the oil, 5–6 minutes.
4. Serve over the rice with lime wedges. Batch-cook 3 portions for the week.

P 67 g · C 103.3 g · F 24.2 g · fibre 6.6 g

Ingredients

• 1½ scoops whey protein Whey protein powder
• 1½ bananas Bananas
• 1½ tbsp (25 g) Peanut butter
• 310 ml Milk (semi-skimmed)

Method

1. Blend everything with a handful of ice until smooth.

P 54.4 g · C 63.8 g · F 21.9 g · fibre 6.1 g

Ingredients

• 265 g Lean sirloin steak
• 310 g Sweet potato
• 155 g Green beans
• 1 tbsp (16 g) Extra-virgin olive oil
• 1 tsp Smoked paprika

Method

1. Cut the sweet potato into wedges, toss with half the oil and the paprika, and roast at 220°C / 425°F for 25–30 minutes.
2. Season the steak and sear in a very hot pan with the remaining oil, 2–4 minutes per side depending on thickness. Rest 5 minutes.
3. Steam or boil the green beans for 4 minutes.
4. Slice the steak and serve with the wedges and beans.

P 66.1 g · C 73.2 g · F 33.8 g · fibre 13½ g