3000 Calorie Meal Plan

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Lean turkey meatballs in a rich tomato sauce served over wholegrain penne.

Ingredients:

• •180g lean turkey mince
• •80g wholegrain penne
• •200ml tomato passata
• •1 egg
• •1 clove garlic
• •mixed herbs
• •10g parmesan

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Tender chicken in a rich tomato-based tikka sauce with fragrant spices, served with steamed basmati rice.

Ingredients:

• •200g chicken breast
• •200ml tomato passata
• •150g basmati rice
• •1 onion
• •garlic
• •ginger
• •1 tsp tikka masala spice blend
• •2 tbsp low-fat yogurt
• •1 tsp oil

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Tender chicken in a rich tomato-based tikka sauce with fragrant spices, served with steamed basmati rice.

Ingredients:

• •200g chicken breast
• •200ml tomato passata
• •150g basmati rice
• •1 onion
• •garlic
• •ginger
• •1 tsp tikka masala spice blend
• •2 tbsp low-fat yogurt
• •1 tsp oil

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lean turkey meatballs in a rich tomato sauce served over wholegrain penne.

Ingredients:

• •180g lean turkey mince
• •80g wholegrain penne
• •200ml tomato passata
• •1 egg
• •1 clove garlic
• •mixed herbs
• •10g parmesan

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.