This low-fat fish is full of B vitamins to support lean muscle growth. That it’s one of the most low-prep forms of protein helps too.
If you’re looking to keep the carbs down, opt for a high-fibre, seeded wheat wrap. Stuff it with plenty of protein and salad – it beats two slices of bread, hands down.
This pseudo-grain is a great protein source, low in fat and high in fibre. Eat hot or cold as the base for a salad.
Add to salad dressings. The peel’s pectin turns into a sticky gel when you digest it, limiting sugar absorption to give you less of a spike (and subsequent crash).
It’s the phytonutrient oleuropein that makes olives so good for your heart, while the anti- inflammatories will help you recover from your midday cardio efforts.
A convenient source of monounsaturated fats, which improve insulin sensitivity (ie you get a longer-lasting buzz from every bite).
Calcium and vitamin D combine to preserve and build muscle after your lunchtime workout.
Full of beta carotene (the orange stuff) and vitamin C (the stuff in oranges), this will make your skin look brighter, as well as fill you up.
Rich in fibre and low in fat, these pulses are packed with energy- regulating minerals like niacin and riboflavin. Another easy option.