Feed your muscles with protein. Nutrition is key to good health.
FEED YOUR MUSCLES FOR EVERYDAY STRENGTH
DINNER
| STEAK WITH BROCCOLI AND POTATOES | Energy kcal | Protein gram | Fibre gram |
|---|---|---|---|
| steak (100 grams) | 125 | 24 | 0 |
| margarine (10 grams) | 75 | 0 | 0 |
| broccoli | 50 | 6 | 6 |
| mashed potatoes (200 grams) | 170 | 4 | 4 |
| Total | 420 | 34 | 10 |
| COD WITH SALAD AND FRENCH FRIES | Energy kcal | Protein gram | Fibre gram |
|---|---|---|---|
| cod (150 grams) | 100 | 26 | 0 |
| margarine (10 grams) | 15 | 0 | 0 |
| mixed salad + tomato | 20 | 1,4 | 1,4 |
| fries (200 grams) | 320 | 5 | 5 |
| Total | 515 | 32,4 | 6,4 |
| CHICKEN WITH BEANS AND POTATOES | Energy kcal | Protein gram | Fibre gram |
|---|---|---|---|
| chicken fillet (100 grams) | 150 | 30 | 0 |
| margarine (10 grams) | 75 | 0 | 0 |
| beans (100 grams) | 40 | 2 | 4 |
| potatoes (200 grams) | 170 | 4 | 3 |
| Total | 435 | 36 | 7 |
| SALMON WITH ASPARAGUS AND POTATOES | Energy kcal | Protein gram | Fibre gram |
|---|---|---|---|
| salmon (100 grams) | 220 | 19 | 0 |
| margarine (10 grams) | 75 | 0 | 0 |
| asparagus (250 grams) | 48 | 2 | 4 |
| potatoes (200 grams) | 170 | 4 | 3 |
| Total | 513 | 25 | 7 |
TIP
Eat a lot of beans. Beans are high in fibre and also high in protein. They come in all shapes and sizes and can be wonderfully combined with a piece of fish or meat. Fish such as salmon, herring, mackerel, offer the additional advantage of healthy omega-3 fatty acids.