top of page
Untitled design.png

food examples🍽️

These meals are just examples. You’ll likely need to adjust the portion sizes, calories, and macros based on your own goals and needs


Use these as a guide/starting point. The goal is to keep it simple, enjoyable, and easy to stick to

breaKFAST

65D59EB7-E91F-4CBD-9C49-0B3E1478FEBC.PNG

CHOCOLATE AND 
BANANA SMOOTHIE

What you will need...

1 scoop of chocolate brownie whey

250ml of semi skimmed milk

80g of frozen banana

5 toffee flavour drops

Calories 284

Protein 30.8

*I personally use per4m whey

GREEK YOGURT/WHEY/
FROZEN BERRIES/HONEY

Green and White Minimal Photographic Sleep Health Instagram Multi Page Post-42.png

What you will need...

200g of 0% fat free greek yogurt

Half a scoop of whey protein

80g of frozen cherries  

80g of frozen blueberries

15g of honey

Calories 313

Protein 32

*Microwave frozen cherries/blueberries for 90-120 seconds and mix in with yogurt

Chicken n mushrooms Alfredo -2.png

BREAKFAST
BAGEL

What you will need...

1 Warburton bagel thin

2 heck chicken sausages

2 bacon medallions 

1 fried egg

Calories 333

Protein 33

LUNCH

IMG_4928_edited.png

eggs/cheese/rocket/
toasted sourdough

What you will need...

1 slice of sourdough bread

Large handful of rocket leaf salad

3 eggs (Scrambled with chilli flakes)

30g of soft cheese

Nandos sauce (Optional)

Calories 353

Protein 23.8

Chickenbasmati.png

HONEY/SOY CHICKEN WITH
BASMATI RICE/SALAD

What you will need...

Large serving of lettuce (Base)

150g chicken breast

(Seasoned 5g honey/15ml of soy)

125g of basmati rice

Handful of red onion/cucumber/

sping onion and red chilli 

Calories 355

Protein 41

sausage, mash, peas and gravy.png

SAUSAGE/MASH/PEAS
AND GRAVY

What you will need...

4 heck chicken sausages

200g of root veg mash

150g of bachelor's mushy peas

50ml of bisto 'the best' chicken gravy 

 

Calories 398

Protein 36.6

EVENING

IMG_4959_edited.png

What you will need...

  • 125g of 5% beef mince

  • 75g of uncooked rigatoni

  • 25g of finely chopped chorizo

  • Large handful of chopped red onion

  • 200g of passata

  • 25ml of Elmlea single cream

  • 30g of light soft cheese

  • 25ml of Knorr beef stock

  • 1 tsp of garlic purée

  • 1 tsp of tomato purée

  • 1 tsp of oregano

  • 1 tsp of garlic granules

  • 1 tsp of mixed herbs

  • Handful of broccoli tenderstems

  • Chilli flakes (optional)

How to create...

 

  • Boil a pan of water, add pasta and cook whilst preparing meal.

  • Add 1 cal spray to the pan and heat the pan.

  • Add onion, chorizo, garlic purée and cook for 3–4 mins.

  • Add beef, salt, pepper, oregano, garlic granules, mixed herbs and cook for 4–5 mins.

  • Add pasta, passata, cream, cheese, tomato purée, stock, salt, pepper and cook for a final 3–4 mins until you're happy with the consistency.

  • Serve with tenderstems and top with chilli flakes.

chicken kebab.png

chicken 
kebab

What you will need...

  • 150g chicken breast

  • 1 x clay oven naan

  • Large handful of lettuce/onion

  • Large handful of peppers/cucumber

  • Smoked paprika

  • Garlic Italian seasoning

How to Create...

  • Preheat oven or air fryer to 200 degrees.

  • Season chicken breast with paprika, garlic, Italian herbs, salt, and pepper, then cook for 18–20 mins.

  • Follow instructions on the back of the packet to heat the naan.

  • Build your kebab with stupid amounts of salad and your fave sauce.

Protein pancakes and fruit-3.png

cba chicken 
curry

What you will need...

 

  • 150g of sliced chicken breast

  • 125g of microwave basmati rice

  • 50ml of Elmlea single cream

  • 3 poppadoms

  • Handful of chopped red pepper

  • Handful of chopped red onion

  • Handful of chopped spring onion

  • 1 tsp of garlic purée

  • 1 tsp of ginger purée

  • 10g of Patak's medium spice paste

  • 100g of finely chopped tomatoes

  • ½ tsp of chilli powder

​​

How to Create...

  • Add 1-cal spray to the pan and heat the pan.

  • Add chopped onions/peppers, garlic/ginger purée, salt, and pepper, and cook for 4–5 mins.

  • Add curry paste, 25ml of water, and cook for 1 min.

  • Add chicken, salt, pepper, chilli powder, and cook for 3–4 mins.

  • Add chopped tomatoes, salt, 50ml of water, and simmer for 10–15 mins.

  • Stir in cream and serve with rice/poppadoms.

bottom of page