MEAL PLANS
A Generic Meal Plan designed for a 2500kcal daily intake for a man of around 180 – 200lbs. Meal plan 2 contains variations for lunch and dinner.
Meal 1 – BREAKFAST
Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli
2 whole eggs + 4 egg whites
100g Rolled Oats
1 tsp Peanut Butter Natural Sugar free Jam
1 tbsp chopped Chives Sea salt Black Pepper
60g Broccoli
◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper. ◊ Cook your oats in water then add in peanut butter + jam.
Meal 2 – SNACK
Avocado and Lemon Tuna rice cakes
½ an Avocado 2 Brown Rice Cakes
½ a lemon, juice
½ tsp chili powder
½ tin of drained brine tuna
1 tsp grainy fresh mustard
◊ In a bowl mash add ingredients together and spread onto rice cakes.
Meal 3 – LUNCH
Honey and Paprika Glazed Chicken with Quinoa
6oz Chicken Breast
2 tsp extra virgin Olive Oil
60g Quinoa
2 tsp Honey
1 handful spinach
1 small handful of parsley and coriander
1 tsp paprika
1 tsp black pepper
1 tsp cumin
½ a fresh green and red chili
1 pinch sea salt
4 vine tomatoes
½ fresh limejuice and zest
◊ In a bowl, add paprika, cumin, pepper, salt, olive oil and mix together. Base the chicken and marinade in fridge for 10 minutes.
◊ Grill the chicken on a high heat on a non-stick pan, turning every 2 minutes until evenly browned. Once browned, add 2 tsp honey and squeeze limejuice into the pan and cook until caramelized.
◊ Cook quinoa as stated on packaging and add greens when plating up.
Meal 4 – SNACK
Post Workout Shake
1 Scoop Whey
40g Oats
300mls water
Meal 5 – DINNER
Beef and Broccoli Stir Fry
5oz Beef Strips (rump or sirloin) Broccoli Florets
3 Turkey Bacon rashers
20g Cashews, chopped
2 tsp extra virgin olive oil
Paprika
Red Onion
Spring Onion
Sea Salt
Pepper
◊ In a pan, add 1 tsp olive oil, your diced red onion, spring onion and finely chopped broccoli. Allow them to sweat on a medium heat for around 4 minutes before breaking up the turkey bacon and add it into the mixture for 2 minutes.
◊ Add in your steak + paprika with 1 tsp olive oil and cook until steak is cooked to your liking.
Meal 4 – BEDTIME SNACK
25g Whey Protein
200g of Fat Free Greek Style Yogurt
½ tbsp. Natural Honey
◊ Mix together thoroughly.
Meal Plan 1 SHOPPING LIST
10 Eggs
20 Egg Whites
700g Oats
5 tbsp Chopped Chives
600g Broccoli
5 Avocados
10 Brown Rice Cakes
3 Tins Tuna
20oz Chicken Breast
30g Quinoa
200g Spinach Meal Plan
1 SHOPPING LIST
5 Red Chilis
5 Green Chilis
20 Vine Tomatoes
3 Limes
25oz Beef Strips
15 Turkey Bacon Rashers
100g Cashews
5 Red Onions
10 Spring Onions
1ltr Fat Free Greek Yogurt
Condiments
(Make sure you have stocked up before shop as you won’t need to buy these every week)
Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Cumin ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce
Meal 1 – BREAKFAST
Peanut Butter and Jelly Oats with Creamy Scrambled Eggs, Chives and Tender Stem Broccoli
2 whole eggs + 4 egg whites
100g Rolled Oats
1 tsp Peanut Butter Natural
Sugar free Jam
1 tbsp chopped Chives
Sea salt
Black Pepper
60g Broccoli
◊ Steam broccoli for 5 minutes then add into a pan with your eggs and sea salt until cooked through. Chop chives and add in at the end with pepper.
◊ Cook your oats in water then add in peanut butter + jam.
Meal 2 – SNACK
Avocado and Lemon Tuna rice cakes
½ an Avocado
2 Brown Rice Cakes
½ a lemon, juice
½ tsp chili powder
½ tin of drained brine tuna
1 tsp grainy fresh mustard
◊ In a bowl mash add ingredients together and spread onto rice cakes.
Meal 3 – LUNCH
Thai Red Curry with Brown Rice 6oz Chicken Breast
1 tsp Sesame oil
1 tbsp Red Curry Paste
300mls Coconut Milk
60g Brown Rice
6 sprays 1kcal spray
2 cloves of Garlic
1 ½ Diced Onion
1 tbsp finely chopped ginger
2 Red chili’s
2 Red Bell Peppers
300g Spinach
2 Handfuls of Chopped Fresh Coriander
◊ Heat some sesame oil in a pan, add onion, garlic, ginger and stir for 2-3 minutes. Add in thai paste and cook for 1 minutes, add the chicken, cook for 2 minutes.
◊ Add 300mls coconut milk, bring to boil reduce heat to simmer and cook until sauce thickens.
◊ Add chopped chilies, bell peppers, spinach, salt and pepper. Take off the heat and add in finely chopped coriander.
Meal 4 – SNACK
Post Workout Shake
1 Scoop Whey
40g Oats
300mls water
Meal 5 – DINNER
Garlic and Chili Sea Bass with Avocado
8oz Sea Bass Fillets Garlic Red Chili Green Chili
1 tsp low sodium soy sauce
2 tsp sesame oil
½ an avocado
1 whole tomato, sliced finely
½ lime, juice
◊ In aluminiam foil, add your sea bass, chili, garlic soy sauce, sesame oil and lime juice. Place into a steamer and cook for 5-6 minutes depending on size of fish.
◊ Add chopped tomato and avocado to place, grade lime zest on top, add fish and serve.
Meal 4 – BEDTIME SNACK
25g Whey Protein
200g of Fat Free Greek Style Yogurt
½ tbsp. Natural Honey
◊ Mix together thoroughly.
Meal Plan 2 SHOPPING LIST
10 Eggs ,20 Egg Whites ,700g Oats ,5 tbsp Chopped Chives ,350g Broccoli ,5 Avocados ,10 Brown Rice Cakes ,3 Tins Tuna ,350g Chicken Breast ,300g Brown Rice ,14 Cloves of Garlic ,Red Chilis ,10 Red Bell Peppers ,1.5kg Spinach ,Fresh Parsley ,Fresh Coriander ,40oz Sea Bass or any White Fish ,5 Green Chilis ,5 Tomatoes ,2 Limes ,1ltr Greek Yogurt Fat Free
Condiments
(Make sure you have stocked up before shop as you won’t need to buy these every week)
Yogurt ,Honey ,Whey Protein ,Olive Oil ,Black Pepper ,Sea Salt ,Paprika ,Chili Powder ,Natural Jam ,Natural Peanut Butter ,Grainy Mustard ,Low Sodium Soy Sauce
