7 days of power meals

Monday
Lose your lard with beans

Cannellini beans with tuna

Your shopping list:
200-gram can tuna in olive oil
400g can of cannellini beans
Handful of chopped basil leaves
½ small cucumber, diced 150g radishes, halved
½ Spanish onion, finely sliced
Balsamic vinegar
2 tbsp olive oil
Crusty wholemeal bread

Method:
Drain and flake the tuna and add it to the rinsed cannellini beans. Mix in the basil leaves, cucumber, radishes and onion. Dress with a splash of balsamic vinegar and olive oil. Serve with a chunk of bread. Serves two
The payback:
To lose weight, you need to ditch saturated fat from your diet and this dish contains only 2.1g of the stuff. The beans, vegies and wholemeal bread are all packed with complex carbs: these are burnt slowly to give you more energy for longer and help break down fat, particularly when mixed with the high levels of protein you’ll get from the tuna.

Photo by Men's Health Jan 20, 2011

7 days of power meals

Here’s a nutritious, seven-day menu of power meals that’ll ensure any man-on-the-move is well supplied with high-octane fuel