Meaty muscle-building meal plan

Steak and chips is a classic manly meal combo, but one that’s often enjoyed with copious amounts of salt, sugary condiments and lager at the pub. Swap your local’s effort for this healthy home-made version and enjoy it as part of the meat-filled muscle-building meal plan below.

Breakfast

Bacon and eggs provides inflammation-reducing omega 3 fatty acids and bone-strengthening phosphorous.

Lunch

Chicken and avocado salad offers heart-healthy fats and energy-boosting B vitamins.

Dinner

Ingredients (serves 2)

1 sourdough baguette /2 150g lean organic beef minute steaks / 3 medium sweet potatoes / 2tbsp wholegrain mustard / 150ml rapeseed oil / Salt and pepper to taste

To make

• Heat the oven to 200°C/gas mark 6 and place a shallow baking tray inside.
• Wash the sweet potatoes and, leaving the skin on, cut them into finger-length pieces. Place the sweet potato chips in a bowl, then add 110ml of the rapeseed oil and mix thoroughly. Place them on the pre-heated tray in the oven and cook for 15-20 minutes, turning them halfway through.
• Rub 35ml rapeseed oil on to both sides of the steaks and season them with the salt and pepper.
• Heat a griddle pan to a high heat, place the steaks on it and cook them for one to two minutes on each side (one minute for rare, two minutes for well done).
• Slice the baguette in half lengthways. Spoon half the mustard on one half of each baguette and brush a little more rapeseed oil on the other half.
• Place the steaks between the two halves and slice the baugette in two. 
• Serve with the sweet potato chips.

Snacks

Beef jerky and cashew nuts are good sources of brain-boosting iron and energy-enhancing copper.

Mustard helps to stimulate circulation to soothe your aching muscles

Sourdough bread has a low glycaemic load, which helps you avoid fat-storing insulin spikes

Sweet potato contains high levels of immunity-boosting vitamins A and C