-loss-friendly options offer a dose of protein to satisfy your hunger. Smoothie with low-fat chocolate milk and whey protein isolate (27g protein) 150g fat-free Greek yoghurt (15g protein) 110g cottage cheese with vegetables to dip (14g protein) 40g roasted soy nuts (13g

by favouring low-fat or fat-free yogurt, cottage cheese, and milk rather than higher-fat cheeses, cream cheese, and whole milk. Motivation Live in the presentHow do you stay motivated through a hard training month when that big race is still a way off? "Focus

, remove visible fat or skin from poultry and stir-fry, bake, poach or steam. Red meat is an excellent source of iron, which helps transport oxygen around the body, and zinc, which is essential for a healthy immune system.Skimmed milk, cottage cheese

are burning more calories while your body is breaking it down. Try to eat some protein at every meal and snack-time. It doesn’t have to be a steak or chicken breast – it could be something like poached eggs on toast for breakfast, or cottage cheese or low

ml skimmed milk would have around 50g carbs and 14 g protein. Or have 60g bowl of cereal and 250ml milk (58g carbs and 18g protein) or a cottage cheese sandwich on 2 thick slices of bread and a 150g pot of yoghurt (49g carbs and 30g protein) or bean