THE MUSCLE COOK’S: PREPARE YOUR WEEK’S MEALS PLANS IN 3 HOURS OR LESS GUIDE

MEAL PLANS 

MOUTH-WATERING GUARANTEED 

 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