Get a body like MH cover guy Ryan Reynolds by following his eating plan

Breakfast
2 eggs, some "good" fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with apple sauce

Why this works: Eggs are a great source of animal protein (easier for the body to use than vegetarian protein sources), and the almond butter or avocado provides healthy monounsaturated fats (good for the heart and arteries). Oatmeal porridge is a fantastic energy source, and as oats are a low-GI (glycaemic index) food, they won't cause a rapid spike in blood sugars levels, and so they provide sustained energy. Oats are also great for fibre, especially the sticky, soluble fibre that helps reduce cholesterol levels. The apple in the applesauce is also good for fibre, as well as counting towards our recommended ‘five-a-day' portions of fruit and vegetables. And the natural sweetness from the fruit means that added sugar isn't needed to make the porridge tasty.

Mid-morning snack
Protein bar

Why this works: Protein bars are undoubtedly a convenient way of keeping the wolf from the door between meals. Snacks based around protein and healthy carbs have been shown to maintain stable blood sugar levels, and reduce cravings for unhealthy snacks.

Lunch
Tuna wrap or chicken and salad

Why this works: Fish is another healthy protein source, and if the tuna is fresh (not tinned), it's a great source of omega-3 essential fatty acids. These EFA's are good for cholesterol levels, and therefore the arteries and heart. They've also found to be good for the brain, helping to prevent depression. Parcelled up in a wrap (providing starchy carbohydrates for energy) especially if there's plenty of salad in there too, it's a good, healthy lunch.

Chicken and salad may not provide the healthy carbs found in the other lunch, but chicken is a fantastic low-fat source of animal protein. And a huge salad is another good way to help you hit your target of 5-a-day! If the salad contains colourful veg like tomatoes and capsicum for the antioxidants vitamin C and beta-carotene, and onion for the sulphur compounds which provide healthy benefits for the immune system.

Mid-afternoon snack
Protein shake (whey and water), protein bar, or apple and almonds

Why this works: As before, protein bars are a convenient and portable snack that won't bust your healthy eating plan, while shakes can provide the liquid version of basically the same snack - quick and convenient to make, and easy to digest.

An apple and some almonds are a ‘real food' way of getting a protein+carbs snack, with all the benefits that entails. The apple contains natural sugars, so quietens your sweet tooth and provides vitamins, minerals and fibre, while the almonds give you protein, healthy mono-unsaturated fats, and plenty of vitamin E for healthy skin and a strong immune system.

Dinner
Grilled fish or chicken, brown rice, vegetables, and salad

Why this works: Fish and chicken are both really good low-fat sources of animal protein. If you go for white fish (such as cod or haddock), that's the lowest in fat and calories of all. Oily fish (such as salmon or tuna) is higher in fat, but it's the heart-healthy omega-3 kind we ought to be eating more of.

Brown rice provides starchy carbohydrates, with more fibre, and hence a lower (better) Glycaemic Index, than white rice. It's filling, and helps keep your blood sugar levels stable. Rice is also good for B vitamins. And, as before, salad vegetables are full of nutrients - the darker and more colourful the veg, the better.

Evening snack
Protein shake

A nutritious and easily digestible snack to make sure you don't go to bed hungry.