In this monthly column I hope to be bring you a set menu for complete meals during a set day. I find it so good to experiment with nutrition in my struggle for a better body, it is so important for me and saying that all of us, to get our diet plan sorted out. I have experienced through the success and failure of different foods, that being a body builder means so much more than just Muscle. After all what's the point in exercising until you ache if you are just going to fill yourself with burgers and beer.

Yet interestingly enough being healthy doesn't always have to be bland and boring, after all; a little bit of what you like won't harm you at all. And there is the key, eating in moderation.

The only thing I can remember from my Sunday school days was the bible verse, "As a man is in his heart, so is he." Basically garbage in, garbage out.

So come with me as we experience Healthy Eating together.

I have tried all of these recipes, and found them enjoyable, my hope is that you take time to try them; and as me find them enjoyable too. But if your not that courageous, I hope this helps you have a real good look at what you are eating, and how it effects your health.

Breakfast

Energy Muesli.
This recipe will supply one person enough muesli for 1 week.

You will need
560g Porridge Oats
110g Cornflakes or Branflakes
7 tbsp. of Raisins or sultanas
7 tbsp. of Dried apricots
7 tbsp. of Sunflower seeds
7 tbsp. of Pumpkin seeds
50g cashew nuts (not salted)

Mix ingredients together and store in an airtight container.

Eat with Skimmed milk, or orange juice, if you choose milk maybe you might like to add one dose of Yakult to your cereal.

Mid morning smoothie.

1 serving,

1 serving or vanilla protein or plain protein
1 banana
1tbsp Honey (Clear)
1tbsp Freshly chopped rosemary (optional)
Skimmed milk according to protein recipe.

Place all the ingredients into a blender and whiz for 45 seconds. In summer this recipe works well with berry fruit.

Lunch time snack.

Mediterranean Toasties

Serves 2
Muscle Mob
6 Plum Tomatoes
3 Sprigs of Fresh Thyme
2 Cloves of Garlic chopped (optional)
2 tbsp. Olive Oil
2 Thick granary slices of bread
Sea salt and Ground black pepper to taste

1. Place the tomatoes and garlic into an ovenproof dish. Sprinkle with thyme; drizzle with olive oil and season with salt and pepper.
2. Place into a hot oven 220c gas mark 7 for 15mins.
3. Toast the bread on both sides.
4. Serve the roasted tomatoes on the toast. Drizzle with all the lovely juices from the oven tray.

This recipe works just as well with flat mushrooms instead of tomatoes. To spice it up a bit you could add, Lee and Perrins Worcester sauce.

Dinner

Chinese Turkey

Serves 4

1tbsp Olive oil
225g Turkey slices
2 Cloves of Garlic crushed
½ root of ginger
1 Onion Sliced
1 Carrot sliced
1 Red chilli chopped
1 med Leek washed and sliced
2 Chinese Cabbage sliced or spring greens
1 Yellow pepper
1tbsp of Sesame Oil
Juice of 1 Orange
2tsp of Clear Honey
1tbsp Soy sauce
Fresh Coriander or Basil to serve.

Make sure all your ingredients are prepared before you start cooking.
1. Add all the Olive Oil to the Wok, and quickly fry off the Turkey. This will take 3-4mins and the Olive oil will make the meat golden brown. Remove from pan and allow to rest.
2. Add the vegetables to the pan and fry quickly for 2 mins. Return the meat to the pan. Add the sesame oil, orange juice, honey and soy sauce.
3. Toss the ingredients in the wok so they are coated in the flavourings.
4. Serve with noodles or brown rice and fresh coriander or basil.

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5. As an extra I sometimes cooked a small amount of wild rice to go in with the brown rice to add a nutty flavour.

Pudding

Baked Bananas
Serves 4

4 bananas
2 sprigs of fresh rosemary

To serve: drizzle with honey and fromage frais

1. Using a knife slit the top of each banana and insert a sprig of rosemary.
2. Place on a tray and bake at 200c gas mark 6 for 10-15mins. The banana skin should turn black.
3. Remove the rosemary, split open, drizzle with honey and fromage frais and dig in.

As an alternative to rosemary, and if you are feeling a bit naughty add chocolate buttons instead.

Bedtime snack
Serves 1.
Unlike the norm, I think for the bodybuilder; your last meal of the day is most important, not your first. You see your body now has to go a whole 8-10 hours without nutrition, so just before I go to bed I take a smoothie.

1 serving of strawberry protein.
3 ice cubes
A selection of berry fruit.
Water as per protein directions

1. Pop all the ingredients in a blender for 45 seconds.
2. Drink slowly and enjoy.
3. Good night.