Eat Clean: 20 Recipe Bite-Sized Edition. Ching-He Huang

a great source of protein.

      60g/2½oz rolled oats

      400ml/14fl oz cold water

      1 serving vanilla protein powder (optional)

      50g/2oz fresh pineapple, chopped into 1cm/

      ½ inch cubes

      50g/2oz fresh mango, chopped into 1cm/

      ½ inch cubes

      1 tablespoon raw pistachios, crushed

      a few mint leaves, torn

      6g/¼oz palm sugar, grated, or 1 tablespoon manuka honey

      Combine the oats and water in a saucepan and bring to the boil. Turn the heat down to low and cook gently until all the water has been absorbed. Remove from the heat, then add the protein powder (if using) and use a whisk to combine well.

      Pour the oatmeal into a bowl and top with the pineapple, mango and crushed pistachios, then add the mint leaves and grated palm sugar or honey. Eat immediately.

      Energy-boost cereal with banana, prunes, hazelnuts and almond milk

      A delicious energy-filled breakfast or the perfect pre/post-workout snack. Bananas are high in vitamin B6 and also contribute useful amounts of vitamin C, magnesium and manganese, vital for maintaining healthy immune function. Hazelnuts are not only delicious but also rich in manganese, while prunes are high in fibre and cocoa powder is rich in antioxidants. Overall, an energising breakfast for an active day ahead.

      You could also turn this into a shake by increasing the milk to 225ml/8fl oz and adding 1 serving of vanilla protein powder.

      ½ banana, peeled and sliced into rounds

      2 dried pitted prunes, roughly chopped

      10g/⅓oz crushed hazelnuts

      30g/1¼oz Honey cinnamon granola (see page 68)

      150ml/5fl oz cold almond or coconut milk

      ¼ teaspoon cocoa powder

      Place the banana slices in a bowl, then sprinkle the prunes, hazelnuts and granola over them. Pour in the coconut or almond milk and add a dusting of cocoa powder. Eat immediately.

       Lunch

      Most people are busy when it comes to lunch and grab it on the go. In this section I’ve tried to include clean meals that are not only healthy, but also very easy to prepare. If you’re really pushed for time, why not cook your lunch the night before and then take it to work with you the next day? This makes it simple and easy to ensure you get the right nutrition and stay on track for your lean body goals.