Ingredients:
1 large potato
4 slices pickled beetroot
Quarter of a cucumber
50g reduced fat Edam
Handful of chives
1 tpsp. Low fat Greek yoghurt
1 tbsp. Quark
Freshly ground pepper

To boost the carbohydrate content, use 2 large potatoes to provide 402 kcal and 64g carbohydrate.

Peel and dice the potato and boil in slightly salted water for 10 minutes until cooked but not too soft. Drain and allow to cool. Meanwhile, dice the beetroot, cucumber and Edam into similar sized pieces as the potato. Place all the ingredients in a portable tub, add the cooled potato. Snip the chives over the mixture. Mix in the yoghurt and Quark so everything is thoroughly coated, season with pepper and place in the fridge until ready to take to the gym.

Mediterranean couscous with feta
(Serves 1)
Per portion: 497 kcal, 35g protein, 14g fat, 81g carbohydrate
Glycaemic load: 64

Ingredients:
1x 100g sachet of flavoured couscous
Half a red pepper, sliced into strips
6 cherry tomatoes, halved
6 black olives, halved
60g feta cheese, diced
1tbsp. raisins
Half a tbsp. pine nuts
Handful of parsley

Make up the couscous according to the packet instructions, place in a portable tub, fluff with a fork and allow to cool. Gently mix in all the ingredients and sprinkle with some chopped parsley. Keep in the fridge until ready to take to the gym.

Chicken Caesar salad wrap
(Serves 1)
Per portion: 324 kcal, 26g protein, 10g fat, 35g carbohydrate
Glycaemic load: 65

Ingredients:
1 large tortilla wrap
2 tbsp. tzatziki
50g skinless chicken fillet
2 tbsp. flaked Parmesan
Half a gem lettuce, shredded

Pre heat the oven to 200C/gas mark 5. Place the chicken in a non-stick baking dish, cover with foil and oven bake for 15 minutes, until cooked through. Allow to cool and cut into bite-sized pieces. Spread the tzatziki over the tortilla, then add the chicken pieces, lettuce and parmesan. Roll up the tortilla to form a wrap and then wrap in foil and place in the fridge until ready to take to the gym.

Brie and grape baguette
(Serves 1)
Per portion: 495 kcal, 29g protein, 16g fat, 73g carbohydrate
Glycaemic load: 74

Ingredients:
120g (6 inch length) French bread
Low fat spread
75g reduced fat Brie
1 celery stick, thinly sliced
12 seedless black grapes, halved

Cut the French bread open lengthways and thinly spread each half with a little low fat spread. Place the slices of Brie on one half, followed by the celery and grapes. Place the second half of bread on top and wrap in foil, place in the fridge until ready to take to the gym.

Spicy tofu rice
(Serves 1)
Per portion: 421 kcal, 31g protein, 5g fat, 87g carbohydrate
Glycaemic load: 75

Ingredients:
1 sachet of boil in the bag rice (approx. 75g)
75g cooked tofu pieces
1 small can of pineapple chunks in juice
1 tbsp. canned sweetcorn
2 spring onions, diagonally sliced
1 tbsp. of ginger and soy sauce dressing

Boil the rice according to the packet instructions. When cooked place in a portable tub. Mix in all the other ingredients and place in the fridge until ready to take to the gym.

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