Day 1

Breakfast – Oats with Greek Yogurt & Berries

Ingredients:

• 40g oats

• 100g Greek yogurt (unsweetened)

• 100g mixed berries

• 1 tsp honey (optional)

Method:

1. Cook oats with water or milk of choice.

2. Top with Greek yogurt, berries, and honey.

3. Serve warm or cold.

Snack – Apple & Almonds

Ingredients:

• 1 medium apple

• 15g almonds

Method:

1. Slice apple.

2. Serve with almonds.

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Lunch – Chicken, Brown Rice & Broccoli

Ingredients:

• 150g chicken breast

• 75g brown rice (dry weight)

• 150g broccoli

• 1 tsp olive oil

• Salt, pepper, paprika

Method:

1. Cook rice according to packet instructions.

2. Steam or boil broccoli.

3. Grill or pan-fry chicken with olive oil and spices.

4. Serve together.

Snack – Greek Yogurt & Berries

Ingredients:

• 100g Greek yogurt

• 50g mixed berries

Method:

1. Combine Greek yogurt and berries.

2. Serve immediately.

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Dinner – Baked Salmon with Sweet Potato & Zucchini

Ingredients:

• 150g salmon fillet

• 150g sweet potato

• 100g zucchini

• 1 tsp olive oil

• Lemon, salt, pepper, herbs

Method:

1. Preheat oven to 200°C.

2. Slice sweet potato and zucchini. Toss with olive oil and seasoning.

3. Bake salmon and vegetables for 20–25 mins, until cooked.

4. Squeeze lemon over salmon before serving.

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Day 2

Breakfast – Omelette with Spinach & Tomato

Ingredients:

• 2 eggs

• 50g spinach

• 1 medium tomato, chopped

• 1 tsp olive oil

Method:

1. Heat olive oil in a pan.

2. Add spinach and tomato, sauté 1–2 mins.

3. Whisk eggs and pour over vegetables. Cook until set.

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Snack – Banana & Greek Yogurt

Ingredients:

• 1 banana

• 100g Greek yogurt

Method:

1. Slice banana and serve with Greek yogurt.

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Lunch – Tuna & Quinoa Salad

Ingredients:

• 1 can tuna in water (drained)

• 50g quinoa (dry weight)

• 100g bell pepper, chopped

• 50g spinach

• 1 tsp olive oil

• Lemon, salt, pepper

Method:

1. Cook quinoa and allow to cool slightly.

2. Mix quinoa, tuna, spinach, and bell pepper.

3. Dress with olive oil, lemon, salt, and pepper.

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Snack – Carrots & Almonds

Ingredients:

• 2 medium carrots

• 15g almonds

Method:

1. Slice carrots and serve with almonds.

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Dinner – Chicken & Sweet Potato Stir-Fry

Ingredients:

• 150g chicken breast, sliced

• 150g sweet potato, cubed

• 100g zucchini, sliced

• 1 tsp olive oil

• Garlic, salt, pepper, paprika

Method:

1. Steam or microwave sweet potato until tender.

2. Heat olive oil in a pan, sauté garlic, then chicken until cooked.

3. Add zucchini and sweet potato, stir-fry 2–3 mins.

4. Season to taste and serve.

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Day 3

Breakfast – Oats with Banana & Almonds

Ingredients:

• 40g oats

• 1 banana, sliced

• 15g almonds

• 100g Greek yogurt (optional topping)

Method:

1. Cook oats with water or milk.

2. Top with banana, almonds, and optional yogurt.

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Snack – Greek Yogurt & Mixed Berries

Ingredients:

• 100g Greek yogurt

• 50g mixed berries

Method:

1. Combine and serve immediately.

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Lunch – Salmon, Brown Rice & Broccoli

Ingredients:

• 150g salmon

• 75g brown rice (dry)

• 150g broccoli

• 1 tsp olive oil

• Lemon, salt, pepper

Method:

1. Cook rice according to instructions.

2. Steam broccoli.

3. Grill or bake salmon with olive oil, lemon, and seasoning.

4. Serve together.

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Snack – Apple & Almonds

Ingredients:

• 1 medium apple

• 15g almonds

Method:

1. Slice apple and serve with almonds.

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Dinner – Chicken & Vegetable Stir-Fry

Ingredients:

• 150g chicken breast, sliced

• 100g bell peppers

• 50g carrots

• 50g spinach

• 1 tsp olive oil

• Garlic, salt, pepper

Method:

1. Heat olive oil in a pan, sauté garlic.

2. Add chicken and cook through.

3. Add vegetables, stir-fry 2–3 mins.

4. Season to taste and serve.

 

Notes:

• Portions are designed to approximate 1500 calories/day.

• Adjust protein or carbs slightly based on training intensity.

• Meals are high in protein, moderate carbs, and healthy fats, using whole foods.

• Optional: Use herbs, spices, and lemon for extra flavour without added calories.