46-54kg meal plan examples. Note that these are example days and calories/macros are approximate and will change depending on ingredients used.
Day 1 – 1,800 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 |
Day 2 – 1,500
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Weetabix x2, skim milk, banana | 321 calories, 62g carbs, 2g fat, 16g 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 | Greek yoghurt 100g, 25g super berry granola | 174 calories, 22g carbohydrate, 4g fat, 12g protein |
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Porridge pot, with blueberries | 347 calories, 59g carbs, 5g fat, 13g protein | |
| Lunch | Wholemeal wrap, ½ avocado, 120g chicken, salad/veg | 483 calories, 40g carbs, 17g fat, 37g protein | |
| Dinner | Long grain rice, turkey mince, kidney beans, chopped tomatoes | 489 calories, 70g carbs, 13g fat, 27g protein | |
| Snack | Protein bar | 220 calories, 28g carbs, 0g fat, 20g protein | |
| Post workout | Protein shake, banana | 209 calories, 28g carbohydrate, 1g fat, 21g protein |
Day 3 – 1,700
55-64kg
Day 1- 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 pepper 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 |
Day 2- 1,900 Kcals
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Weetabix x2, skim milk, banana | 321 calories, 62g carbs, 2g fat, 16g 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 – 1,800 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 |
65-74kg meal plan examples
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 pepper 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 |
75-84kg
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 – 2,440 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | 70g oats, 25g whey protein, 1 banana, 1tbsp peanut butter, 20g dark chocolate, 100-200ml semi skimmed milk | 727 calories, 86g carbs, 21g fat, 47g protein | 1) Mix together oats, protein powder and milk in a bowl. 2) Add more milk or water if required to reach the desired consistency. 3) Microwave for 1:30/2 minutes. 4) Add sliced banana, peanut butter and dark chocolate on top. |
| Lunch | 4 small wholemeal wraps, 1 red onion, 1 tsp chopped garlic, 150g rice, 80g sweetcorn, 2 tbsp tomato puree, 1 medium chicken breast, 1 red pepper, ½ pack of fajita seasoning | 889 calories, 118g carbs, 18g fat, 51g protein | 1) Heat oil in a large pan, add the garlic and onion and cook until softened. After, add the chicken and red pepper and cook until the chicken starts to brown. 2) Add the fajita seasoning over the chicken and stir through until the chicken is cooked through. 3) Add the rice, tomato puree and sweetcorn and mix all together. 4) Load mixture into the wraps – serve with salad if preferred |
| Dinner | 1 red onion, 1 tbsp chopped garlic, 150g penne pasta, 1 tin of tuna, 80g sweetcorn, 3 tbsp tomato puree, 30g grated mature cheddar cheese | 824 calories, 116g carbs, 14g fat, 61g protein | 1) Put a large pan of water on the hob to boil. 2) Add pasta and cook for 6-8 minutes. Add sweetcorn and simmer until cooked. 3) Mix together the cooked pasta, sweetcorn, red onion, drained can of tuna and tomato puree. 4) Place in a heatproof dish, top with grated cheese and place under the grill. 5) Grill on a medium heat until cheese has melted and started to brown. |
85-94kg
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 – 2,400 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Weetabix x3, skim milk, banana, orange juice | 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, banana | 420 calories, 55g carbs, 5g fat, 22g protein | |
| Post workout | Granola with protein yoghurt, 20g dark chocolate | 527 calories, 57g protein, 50g carbs, 10g fat |
Day 3 – 2,440 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast Porridge | 70g oats, 25g whey protein, 1 banana, 1tbsp peanut butter, 20g dark chocolate, 100-200ml semi skimmed milk | 727 calories, 86g carbs, 21g fat, 47g protein | 1) Mix together oats, protein powder and milk in a bowl. 2) Add more milk or water if required to reach the desired consistency. 3) Microwave for 1:30/2 minutes. 4) Add sliced banana, peanut butter and dark chocolate on top. |
| Lunch Fajitas | 4 small wholemeal wraps, 1 red onion, 1 tsp chopped garlic, 150g rice, 80g sweetcorn, 2 tbsp tomato puree, 1 medium chicken breast, 1 red pepper, ½ pack of fajita seasoning | 889 calories, 118g carbs, 18g fat, 51g protein | 1) Heat oil in a large pan, add the garlic and onion and cook until softened. After, add the chicken and red pepper and cook until the chicken starts to brown. 2) Add the fajita seasoning over the chicken and stir through until the chicken is cooked through. 3) Add the rice, tomato puree and sweetcorn and mix all together. 4) Load mixture into the wraps – serve with salad if preferred |
| Dinner Tuna pasta | 1 red onion, 1 tbsp chopped garlic, 150g penne pasta, 1 tin of tuna, 80g sweetcorn, 3 tbsp tomato puree, 30g grated mature cheddar cheese | 824 calories, 116g carbs, 14g fat, 61g protein | 1) Put a large pan of water on the hob to boil. 2) Add pasta and cook for 6-8 minutes. Add sweetcorn and simmer until cooked. 3) Mix together the cooked pasta, sweetcorn, red onion, drained can of tuna and tomato puree. 4) Place in a heatproof dish, top with grated cheese and place under the grill. 5) Grill on a medium heat until cheese has melted and started to brown. |
94+kg
Day 1 – 2,440 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast Porridge | 70g oats, 25g whey protein, 1 banana, 1tbsp peanut butter, 20g dark chocolate, 100-200ml semi skimmed milk | 727 calories, 86g carbs, 21g fat, 47g protein | 1) Mix together oats, protein powder and milk in a bowl. 2) Add more milk or water if required to reach the desired consistency. 3) Microwave for 1:30/2 minutes. 4) Add sliced banana, peanut butter and dark chocolate on top. |
| Lunch Fajitas | 4 small wholemeal wraps, 1 red onion, 1 tsp chopped garlic, 150g rice, 80g sweetcorn, 2 tbsp tomato puree, 1 medium chicken breast, 1 red pepper, ½ pack of fajita seasoning | 889 calories, 118g carbs, 18g fat, 51g protein | 1) Heat oil in a large pan, add the garlic and onion and cook until softened. After, add the chicken and red pepper and cook until the chicken starts to brown. 2) Add the fajita seasoning over the chicken and stir through until the chicken is cooked through. 3) Add the rice, tomato puree and sweetcorn and mix all together. 4) Load mixture into the wraps – serve with salad if preferred |
| Dinner Tuna pasta | 1 red onion, 1 tbsp chopped garlic, 150g penne pasta, 1 tin of tuna, 80g sweetcorn, 3 tbsp tomato puree, 30g grated mature cheddar cheese | 824 calories, 116g carbs, 14g fat, 61g protein | 1) Put a large pan of water on the hob to boil. 2) Add pasta and cook for 6-8 minutes. Add sweetcorn and simmer until cooked. 3) Mix together the cooked pasta, sweetcorn, red onion, drained can of tuna and tomato puree. 4) Place in a heatproof dish, top with grated cheese and place under the grill. 5) Grill on a medium heat until cheese has melted and started to brown. |
Day 2 – 2,500 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Wholemeal toast x2, eggs x3 | 460 calories, 34g carbs, 23g fat, 29g protein | |
| Lunch | Wholemeal pitta x2, 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, apple, banana | 420 calories, 5g carbs, 5g fat, 22g protein | |
| Post workout | 110g low fat cereal, 200ml almond milk | 462 calories, 92g carbs, 5g fat, 8, protein |
Day 2 – 2,600 Kcal
| Meal | Ingredients | Calories/Macros | Recipe |
| Breakfast | Weetabix x3, skim milk, banana, orange juice | 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, banana, granola bar | 420 calories, 55g carbs, 5g fat, 22g protein | |
| Post workout | Granola with protein yoghurt, 20g dark chocolate | 527 calories, 57g protein, 50g carbs, 10g fat |
