Show off that toned waistline while you proudly binge on food. Try this power-packed protein kebab and chuck the calorie-metre away!
Serves four: 278kcal, 32g protein, 5g fat
Prep time: 8 min; Cooking time: 10 min
2 red chillis
2 cloves of garlic
a few leaves of lettuce
4 wholemeal pittas
150ml coconut milk
1tbsp peanut butter
1tbsp fish sauce
This is full of the fats and amino acids you need when training hard. Beef provides creatine for muscle energy, while mushrooms inhibit production of growth-limiting oestrogen. Rub the steak with chilli slices and crushed garlic.
Chop the meat and skewer with the mushrooms. Grill for 7 min – less if you prefer rare steak. In a pan heat the coconut milk, ginger, peanut butter and fish sauce until it thickens. Put the lettuce and meat into pittas and pour on the sauce.
Serves four: 197kcal, 36g protein, 6g fat
Prep time: 5min; Cooking time: 7 min
2 chicken breasts
12 cherry tomatoes
pinch of each; chilli powder, cayenne pepper and cumin
4 white pittas
The quick-release carbs in white pitta provide instant energy and trigger your body's insulin response; when combined with protein this increases muscle synthesis. Chop your chicken and give it a good rub with the spices.
Thread the chicken and tomatoes onto skewers and stick them under the grill for 7min or so. Stuff 'em into the pitta pockets for easy energy replenishment – now wolf it down like you're rushing for the last bus home.
Serves Four: 277kcal, 27g protein, 15g fat
Prep time: 5 min; Cooking time: 4 min
2 salmon fillets
12 cherry toms
4 wholemeal pittas
4 garlic cloves
pinch of chilli
1tbsp soy sauce
splash of sesame oil
This salmon kebab is the best-tasting recovery meal you can knock up in 10min, packed with antioxidants and omega-3 fats. Chop the fish fillets, crush the garlic and leave to marinate for as long as you can be patient.
Thread the salmon and tomatoes on skewers, then grill for 4min. The honey adds high-GI carbs to restock your muscles with glycogen – handy if you can’t justify an afternoon on the sofa. Now stuff those pittas and eat.
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