Just because your bikini's in storage doesn't mean your muscles should be. Help ‘em out with this delish dish: the roast chicken is a terrific low-fat source of high-quality protein, containing all the essential amino acids needed for growth and repair after a serious workout. Eating enough protein will also help in the secretion of growth hormone that has an anabolic effect on muscles, reduces body fat and stimulates the immune system.

Easy chicken & vegie soup
Serves: 6
Cooking time: 15 minutes!

You'll need
1 whole roasted chicken, skin discarded
1 onion, chopped
1 tsp olive oil
1.5 litres chicken stock
1 x 400g tin cannelini beans, drained
1 x 500g packet mixed frozen vegies
1 bunch parsley, chopped
30g grated parmesan cheese, to serve

How to
Remove the meat from the cooked chicken and set aside. Sauté the onion for 2 minutes in oil, then add the chicken, stock, beans, and vegies. Simmer for about 10 minutes. Serve in large bowls with a little grated cheese on top and crusty wholegrain bread.
Per serve: 41g protein; 10g fat, 10g carbs, 1380kJ