Day 1 – 2,300 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Wholemeal toast x2, eggs x3 | 460 calories, 34g carbs, 23g fat, 29g protein | |
| Lunch | Wholemeal pitta, 150g chicken, salad/veg | 480 calories, 45g protein, 54g carbs, 6g fat | |
| Dinner | 125g rice, 200g of 5% fat mince beef, salad/veg | 630 calories,42g protein, 32g carbs, 30g fat | |
| Snack | Protein bar, fruit | 220 calories, 3g carbs, 1.5g fat, 20g protein | |
| Post workout | 110g low fat cereal, 200ml almond milk | 462 calories, 92g carbs, 5g fat, 8, protein |
Day 2- 2,100 Kcals
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Weetabix x3, skim milk, banana | 565 calories, 123g carbs, 5g fat, 20g protein | |
| Lunch | Ham and salad sandwich on brown bread roll | 279 calories, 30g carbs, 5g fat, 30g protein | |
| Dinner | Chicken stir fry with noodle | 423 calories, 40g carbs, 16g fat, 27g protein | |
| Snack | Apple, protein bar | 315 calories, 28g carbs, 5g fat, 20g protein | |
| Post workout | Granola with protein yoghurt | 527 calories, 57g protein, 50g carbs, 10g fat |
Day 3- 2000 Kcals
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Porridge pot with protein shake | 316 calories, 38g carbs, 5g fat, 28g protein | |
| Lunch | Chicken tikka 800g chicken breast 25g tikka powder 50ml lemon juice 1 tbsp black pepper 1 tbsp black peperr 1 tbsp mixed herbs 1 tbsp minced garlic | 545 calories, 68g carbs, 20g fat, 20g protein | Trim all fat off each chicken breat. In a large container mix all ingredients together then add the chicken breasts. Ensure the chicken is covered in marinade and put in the fridge for 24 hours. Once marinated pre heat the oven to gas 6. Use a fork to place chicken onto a wire rack. Cook for 25 minutes until juices run clear. (6 servings) |
| Dinner | Courgette spaghetti, meatballs x5 | 233 calories, 6.3g carbs, 11g fat, 25g protein | |
| Snack | Protein yoghurt, hobnob flapjack | 375 calories, 25g carbs, 10g fat, 22g protein | |
| Post workout | Overnight oats | 580 calories, 75g carbs, 12g fat, 38g protein | Add 80g of oats to containerAdd 200ml of skim milk, one banana, one scoop of whey and 20g of coco powder to blenderPour blended ingredients over oats and leave in fridge overnight |
