Mentally setting up the week to be one of performance and health means feeling refreshed from the very beginning. Spending Sunday afternoon and evening resting and preparing your week of food will mean you’re not shattered by Tuesday night from not eating enough.

When we are thinking strategically about food during times of stress it’s paramount that we incorporate nutrient-dense foods to give ourselves energy when it’s needed. This macro bowl is a simple recipe that can be adjusted to fit any time of day: eaten with a soft-boiled egg and piece of toast for breakfast, as a vegetarian option for lunch or with slow-cooked lamb for dinner. Dishes like this will ensure your body is getting enough nutrients, vitamins and minerals in times of intensity.

"Spending Sunday afternoon and evening resting and preparing your week of food will mean you’re not shattered by Tuesday night."

Macro bowl
(Makes 4)

Ingredients             

Salad
30g alfalfa sprouts
30g mung bean sprouts
30g snow pea sprouts
80g quinoa
100g red cabbage
100g carrot
100g beetroot
200g avocado
100g cucumber

Dressing
30ml soy
20ml honey
20ml tahini
30ml olive oil

Method

Add the sprouts and cooked quinoa to shaved cucumber, chopped cabbage, and avocado with julienned beetroot and carrot to create an aesthetic you're happy with. Mix the dressing ingredients in a small ramekin or bowl and add as desired.

Add slow-cooked shredded meat or fish if needed.

Jordan Ponder is a dietician, personal trainer and founder of Transform Health.