Refine your diet | Men's Fitness UK

Lunch: Mix 50g salad leaves, 150g cherry tomatoes, 100g chopped cucumber, 100g cubed plain tofu, 100g butterbeans, 1tbsp crushed almonds, balsamic vinegar and fresh coriander. Dinner: Stir-fry 1 turkey breast in 1tbsp olive oil with fresh ginger, a small cauliflower, ½ a fennel head, 1 courgette (all chopped), 75g green beans and a splash of Tamari soy sauce. Lunch: Mix 200g canned tuna with 2tsp tinned chickpeas, salad leaves, cucumber, spring onion, grated carrot, coriander, 30g (dry weight) cooked brown rice, olive oil and balsamic vinegar. a sliced avocado, 2 sliced boiled eggs, 1 sliced tomato and rocket on sourdough bread. Dinner: Slice 1 sweet potato, 1 onion, 1 courgette, 1 carrot and 1 pepper. After 4 minutes add 1 chopped apple. Dinner: Stir-fry 1 turkey breast in 2tsp olive oil with chopped fresh ginger for 3min. Add 1 sliced courgette, 1 sliced carrot, green beans, soy sauce and a little water and let the veg steam until cooked. Friday Breakfast: Whip together 30g rolled oats, 1 sliced banana, 150g low-fat natural yoghurt and 20g crushed walnuts. Dinner: Grill 1 medium salmon steak with olive oil, black pepper and 1 sliced lime until cooked through. Add 1 chopped boiled egg and plenty of freshly chopped fresh parsley. Mix with a small can of kidney beans (drained), 100g chopped cherry tomatoes, watercress, rocket, lemon juice and olive oil. Dinner: 1 grilled trout and with 4-5 different vegetables left over from the week, stir-fried with soy sauce and fresh coriander or steamed. Serve on 1 slice of toasted sourdough bread. Lunch: 1 baked sweet potato with a small can of chickpeas, 2tsp balsamic vinegar, 2tsp sunflower seeds, watercress and rocket. Dinner: Fry 1 chopped onion and 1 crushed garlic clove. of a chopped aubergine, 2 sliced courgettes, a few mushrooms, 1tsp tomato purée and a large can of tomatoes. Serve with 1 grilled chicken breast and 1tbsp thick Greek yoghurt.