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If your goal is weight maintenance and improving body composition, portion control and balanced meals are key. Planning ahead or tracking your intake helps ensure you’re getting the right balance of nutrients to maintain weight, support muscle, and reduce body fat.

Aim to eat close to your calorie maintenance level, adjusting slightly based on how your body responds to training and lifestyle. Prioritise nutrient-dense foods to recover well and build lean muscle effectively.

Follow these principles to stay on track:

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  • Fill half your plate with vegetables: High in fibre and nutrients, they support fullness and overall health.

  • Include a lean protein: Protein keeps you satisfied and aids muscle repair. Aim for a palm-sized portion.

  • Choose high-quality carbs: Opt for whole grains, sweet potatoes, and legumes for steady energy and performance. A portion about the size of your fist is a good guide.

  • Use healthy fats in moderation: Include sources like avocado, olive oil, nuts, and seeds. Stick to small portions to support hormone balance without excess calories.

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Consistency with these habits, alongside regular strength training, will help you maintain weight while gradually improving body composition.

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Ingredients​

Day 1
Day 1

Day 1

Breakfast: Protein Berry Smoothie Bowl
Ingredients

  • 40g oats

  • 200ml almond or semi-skimmed milk

  • 1 scoop (30g) protein powder (vanilla or unflavoured)

  • 150g mixed berries (fresh or frozen)

  • 1 tbsp chia seeds

  • ½ banana, sliced

Instructions

  1. Blend oats, milk, protein powder, and half the berries until smooth.

  2. Pour into a bowl and top with the remaining berries, banana slices, and chia seeds.

Snack 1: Apple & Almonds
Ingredients

  • 1 medium apple

  • 20g raw almonds

Instructions

  1. Slice apple into wedges.

  2. Eat with almonds for a balanced snack.

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Lunch: Chicken, Rice & Veg Bowl
Ingredients

  • 150g chicken breast

  • 100g uncooked rice (~200–250g cooked)

  • 100g broccoli

  • 1 small courgette, sliced

  • 1 tsp olive oil

  • Salt, pepper, garlic powder

Instructions

  1. Cook rice according to packet instructions.

  2. Season chicken with garlic powder, salt, and pepper. Pan-fry or grill until fully cooked.

  3. Steam broccoli and lightly fry courgette in olive oil.

  4. Assemble rice, chicken, and vegetables in a bowl.

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Snack 2: Rice Cakes with Peanut Butter & Banana
Ingredients

  • 2 rice cakes

  • 1 tbsp natural peanut butter

  • ½ banana, sliced

Instructions

  1. Spread peanut butter evenly over rice cakes.

  2. Top with banana slices.

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Dinner: Salmon & Sweet Potato Tray Bake
Ingredients

  • 200g salmon fillet

  • 200g sweet potato, cubed

  • 150g mixed peppers & onion

  • 1 tsp olive oil

  • Paprika, salt, pepper

  • ½ lemon (juice)

Instructions

  1. Preheat oven to 200°C (fan 180°C).

  2. Place salmon, sweet potato cubes, and chopped peppers/onion on a baking tray.

  3. Drizzle with olive oil, season with paprika, salt, and pepper.

  4. Roast for 25 minutes until sweet potato is tender and salmon is cooked through.

  5. Squeeze lemon juice over salmon before serving.

Day 2

Day 2

Breakfast: Greek Yogurt Granola Parfait
Ingredients

  • 200g low-fat Greek yogurt

  • 25g granola

  • 100g strawberries, sliced

  • 1 tsp honey

Instructions

  1. Spoon yogurt into a bowl or jar.

  2. Layer with granola and sliced strawberries.

  3. Drizzle with honey.

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Snack 1: Boiled Eggs & Carrot Sticks
Ingredients

  • 2 boiled eggs

  • 100g carrot sticks

Instructions

  1. Boil eggs for 8–10 minutes, cool, and peel.

  2. Slice carrots into sticks and enjoy together.

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Lunch: Turkey & Avocado Wrap
Ingredients

  • 1 wholemeal wrap

  • 100g sliced turkey breast (deli)

  • ½ avocado, mashed

  • 50g salad leaves

  • ½ cucumber, sliced

  • 1 tsp light mayo or Greek yogurt

Instructions

  1. Spread avocado onto the wrap.

  2. Layer turkey, salad leaves, cucumber, and mayo/yogurt.

  3. Roll tightly and cut in half.

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Snack 2: Cottage Cheese & Pineapple
Ingredients

  • 150g cottage cheese

  • 100g pineapple chunks

Instructions

  1. Combine cottage cheese and pineapple in a bowl.

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Dinner: Beef & Noodle Stir-Fry
Ingredients

  • 200g lean beef strips

  • 100g rice noodles (dry)

  • 1 onion, sliced

  • 1 red pepper, sliced

  • 1 tsp sesame oil

  • 1 tbsp soy sauce

Instructions

  1. Cook rice noodles as per packet instructions.

  2. Heat sesame oil in a pan, stir-fry beef until browned.

  3. Add onion and pepper, cooking for 5–6 minutes.

  4. Stir in soy sauce and toss with noodles.

Day 3

Day 3

Breakfast: Veggie Omelette
Ingredients

  • 3 whole eggs

  • 50g spinach

  • 6 cherry tomatoes, halved

  • 20g feta cheese

  • 1 tsp olive oil

Instructions

  1. Whisk eggs with a pinch of salt and pepper.

  2. Heat olive oil in a pan, pour in eggs.

  3. Add spinach and cherry tomatoes.

  4. Cook until set, sprinkle feta, and fold.

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Snack 1: Protein Shake & Banana
Ingredients

  • 1 scoop protein powder

  • 200ml almond milk

  • 1 banana

Instructions

  1. Blend protein powder with almond milk.

  2. Enjoy with a banana.

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Lunch: Tuna Quinoa Salad
Ingredients

  • 1 tin tuna (drained)

  • 75g quinoa (uncooked, ~150g cooked)

  • 50g cucumber, chopped

  • 50g spinach

  • 1 tsp olive oil + lemon juice

Instructions

  1. Cook quinoa as per packet.

  2. Mix tuna, quinoa, cucumber, and spinach in a bowl.

  3. Drizzle with olive oil and lemon juice.

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Snack 2: Rice Cakes with Hummus
Ingredients

  • 2 rice cakes

  • 2 tbsp hummus

Instructions

  1. Spread hummus on rice cakes.

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Dinner: Baked Cod & Rice
Ingredients

  • 200g cod fillet

  • 100g rice (uncooked)

  • 100g broccoli

  • 100g green beans

  • 1 tsp olive oil

  • Garlic, salt, pepper

Instructions

  1. Preheat oven to 200°C.

  2. Place cod on baking tray, season with garlic, salt, and pepper. Bake 15–18 minutes.

  3. Cook rice as per packet instructions.

  4. Steam broccoli and beans, drizzle with olive oil.

Day 4

Day 4

Breakfast: Peanut Butter Protein Oats
Ingredients

  • 40g oats

  • 200ml semi-skimmed or almond milk

  • 1 scoop (30g) protein powder (vanilla/unflavoured)

  • 1 tbsp natural peanut butter

  • ½ banana, sliced

Instructions

  1. Cook oats in milk until creamy.

  2. Stir in protein powder once cooked.

  3. Top with peanut butter and banana slices.

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Snack 1: Greek Yogurt & Blueberries
Ingredients

  • 150g Greek yogurt

  • 100g blueberries

  • 1 tsp honey (optional)

Instructions

  1. Mix yogurt and blueberries in a bowl.

  2. Drizzle honey if desired.

Lunch: Chicken Pesto Pasta Salad
Ingredients

  • 100g wholewheat pasta (uncooked)

  • 150g cooked chicken breast, diced

  • 1 tbsp pesto

  • 50g cherry tomatoes, halved

  • 30g rocket or spinach

Instructions

  1. Cook pasta, drain, and let cool slightly.

  2. Mix pasta with pesto, chicken, tomatoes, and rocket/spinach.

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Snack 2: Protein Shake & Rice Cakes
Ingredients

  • 1 scoop protein powder

  • 200ml almond milk

  • 2 rice cakes

Instructions

  1. Blend protein shake.

  2. Enjoy with rice cakes.

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Dinner: Turkey Chilli with Rice
Ingredients

  • 200g lean turkey mince

  • 100g rice (uncooked)

  • 1 tin chopped tomatoes

  • ½ onion, diced

  • ½ red pepper, diced

  • 1 tsp olive oil

  • 1 tsp chilli powder, paprika, cumin

Instructions

  1. Cook rice as per packet.

  2. Heat oil, sauté onion and pepper until soft.

  3. Add turkey mince, cook until browned.

  4. Stir in chopped tomatoes and spices, simmer 15 minutes.

  5. Serve with rice.

Day 5

Day 5

Breakfast: Protein Pancakes
Ingredients

  • 2 eggs

  • 1 scoop protein powder

  • 40g oats (blended into flour)

  • 50ml almond milk

  • 1 tsp coconut oil (for frying)

  • 50g mixed berries

Instructions

  1. Blend eggs, protein powder, oats, and almond milk until smooth.

  2. Heat oil in a pan, pour small amounts of batter to form pancakes.

  3. Cook 2–3 mins each side.

  4. Top with berries.

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Snack 1: Boiled Eggs & Almonds
Ingredients

  • 2 boiled eggs

  • 20g almonds

Instructions

  1. Boil eggs for 8–10 mins, peel.

  2. Eat with almonds.

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Lunch: Beef Burrito Bowl
Ingredients

  • 200g lean beef mince

  • 100g rice (uncooked)

  • 50g sweetcorn

  • ½ avocado, sliced

  • 50g salsa

  • 1 tsp olive oil

  • Paprika, cumin, chilli powder

Instructions

  1. Cook rice.

  2. Heat oil, brown beef with spices.

  3. Serve beef over rice, top with sweetcorn, avocado, and salsa.

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Snack 2: Cottage Cheese & Rice Cakes
Ingredients

  • 150g cottage cheese

  • 2 rice cakes

Instructions

  1. Spread cottage cheese on rice cakes or eat on the side.

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Dinner: Salmon, Couscous & Greens
Ingredients

  • 200g salmon fillet

  • 100g couscous

  • 100g tenderstem broccoli

  • 1 tsp olive oil

  • ½ lemon

Instructions

  1. Bake salmon at 200°C for 15–18 mins.

  2. Pour boiling water over couscous, cover, and leave 5 mins. Fluff with fork.

  3. Steam broccoli and drizzle with olive oil + lemon juice.

Day 6

Day 6

Breakfast: Avocado & Egg Toast
Ingredients

  • 2 slices wholemeal bread

  • ½ avocado, mashed

  • 2 poached eggs

  • Chilli flakes, salt, pepper

Instructions

  1. Toast bread.

  2. Spread avocado evenly, top with poached eggs.

  3. Sprinkle with chilli flakes.

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Snack 1: Protein Smoothie
Ingredients

  • 1 scoop protein powder

  • 200ml almond milk

  • ½ banana

  • 1 tbsp peanut butter

Instructions

  1. Blend all ingredients until smooth.

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Lunch: Chicken Fajita Bowl
Ingredients

  • 150g chicken breast, sliced

  • 1 red pepper, sliced

  • ½ onion, sliced

  • 100g rice (uncooked)

  • 1 tsp olive oil

  • Fajita seasoning

Instructions

  1. Cook rice.

  2. Heat oil in a pan, cook chicken until browned.

  3. Add pepper, onion, and fajita seasoning. Cook until soft.

  4. Serve over rice.

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Snack 2: Rice Cakes with Peanut Butter
Ingredients

  • 2 rice cakes

  • 1 tbsp peanut butter

Instructions

  1. Spread peanut butter on rice cakes.

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Dinner: Baked Cod with Sweet Potato & Greens
Ingredients

  • 200g cod fillet

  • 200g sweet potato, cubed

  • 100g broccoli

  • 1 tsp olive oil

  • Paprika, garlic powder

Instructions

  1. Preheat oven to 200°C.

  2. Place cod and sweet potato cubes on tray, drizzle with olive oil and season.

  3. Roast 20–25 mins until cooked.

  4. Steam broccoli and serve on the side.

Day 7

Day 7

Breakfast: Berry Protein Overnight Oats
Ingredients

  • 40g oats

  • 200ml almond or semi-skimmed milk

  • 1 scoop protein powder

  • 100g mixed berries

  • 1 tsp chia seeds

Instructions

  1. Mix oats, milk, and protein powder in a jar.

  2. Stir in chia seeds and half the berries.

  3. Leave in fridge overnight.

  4. In the morning, top with remaining berries.

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Snack 1: Greek Yogurt & Granola
Ingredients

  • 150g Greek yogurt

  • 25g granola

  • 1 tsp honey

Instructions

  1. Mix yogurt and granola, drizzle with honey.

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Lunch: Tuna Pasta Salad
Ingredients

  • 100g wholewheat pasta (uncooked)

  • 1 tin tuna (drained)

  • 50g sweetcorn

  • 50g cucumber, chopped

  • 1 tbsp light mayo

Instructions

  1. Cook pasta and let cool slightly.

  2. Mix pasta, tuna, sweetcorn, cucumber, and mayo.

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Snack 2: Protein Shake & Banana
Ingredients

  • 1 scoop protein powder

  • 200ml almond milk

  • 1 banana

Instructions

  1. Blend protein powder with milk.

  2. Eat banana on the side.

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Dinner: Roast Chicken & Potatoes
Ingredients

  • 200g chicken breast or thighs

  • 200g baby potatoes

  • 100g green beans

  • 1 tsp olive oil

  • Rosemary, salt, pepper

Instructions

  1. Preheat oven to 200°C.

  2. Place chicken and potatoes on a tray, drizzle with olive oil and season with rosemary, salt, and pepper.

  3. Roast for 30–35 minutes until cooked through.

  4. Steam green beans and serve.

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Fordham House Estate,

Newmarket Road,

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