Ploughman's lunch: 10-minute meal

It may be considered traditional pub grub, but you don’t need to visit your local boozer to enjoy a good ploughman’s.
The home-made version here has over 20g of muscle-building protein, heart-healthy fats and slow-release carbs to boost your gym efforts. Skipping the traditional accompanying pint will increase your chances of actually training too.

Ingredients

Wholemeal baguette / 15g unsalted butter / 50g York ham / 50g mature cheddar cheese / 3 pickled onions / 2tbsp chutney / 2 tomatoes / 3 spring onions / 1 apple / 1tbsp mustard / A pinch of salt and pepper

To make

There's no prescribed method to making a ploughman's. Just slap it on a plate and munch however you like.

Ingredient breakdown

York ham is a good-quality ham that provides  protein to boost your muscle-building efforts.

Tomatoes are high in vitamin K for strong bones and manganese to control blood sugar.

Spring onions contain sulphur compounds that keep blood healthy and lower LDL (‘bad’) cholesterol.

Apples contain filling fibre and phytonutrients that keep your digestive system healthy.