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
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
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
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
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
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
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
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
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.
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.
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Add chopped tomatoes, salt, 50ml of water, and simmer for 10–15 mins.
-
Stir in cream and serve with rice/poppadoms.