Snack ~ 52g protein

Fresh pineapple with: 500g 0% total/cottage cheese/Quark/Greek yoghurt (or equivalent) and a sprinkling of chia seeds.

*Only have this snack 1 hour before or after training if losing fat.

Herbal teas

Past lunchtime and need a libation to get you through the day? Why not try trading the coffee or black tea for herbal tea? There are a plethora of options with many health benefits. Here are some favourites:

• Peppermint

• Echinacea

• Chamomile

• Fennel

• Hawthorn

• Green tea (this is great for fat loss, but remember only around lunchtime never past 1pm or the caffeine interferes with your sleep).

Snack ~ 70g protein

Blended frozen cherries, handful of almonds, unflavoured whey protein powder, goat’s milk, 200g Greek yoghurt.

*Only have this snack 1 hour before or after training if losing fat.

Infused filtered water

Are you bored with plain water? Fruit juice has too much sugar and calories, and most manufactured beverages are generally just overpriced sugar water. Here are a few things you can try adding to filtered water to create your own tasty, healthy water infusions:

• Basil, rosemary, mint, sage, lemon balm, lavender.

• Cinnamon sticks, vanilla pods, ginger, star anise.

• Strawberries, raspberries, citrus fruits, melon.

• Cucumber, mango, apples, blackberries.