Protein Sources
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Chicken breast – 600g
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Salmon fillets – 300g
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Eggs – 6 large
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Greek yogurt (unsweetened) – 500g
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Canned tuna in water – 2 cans
Carbohydrates
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Sweet potatoes – 500g
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Brown rice – 200g (dry weight)
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Oats – 150g
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Quinoa – 100g (dry weight)
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Mixed berries (fresh or frozen) – 300g
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Apples – 3 medium
Vegetables
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Spinach – 150g
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Broccoli – 300g
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Bell peppers – 2 medium
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Zucchini – 2 medium
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Carrots – 3 medium
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Tomatoes – 3 medium
Healthy Fats
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Avocado – 2 medium
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Olive oil – 2 tablespoons
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Almonds – 30g
Optional Extras / Flavourings
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Garlic – 1 bulb
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Lemon – 2
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Fresh herbs (parsley, coriander)
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Salt, pepper, paprika, or other preferred spices
Notes:
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Meals can be built around protein + carb + veg + small fat source.
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Snacks can include Greek yogurt + berries, apple + almonds, or tuna salad with avocado.
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Portions should be adjusted slightly depending on exact caloric needs and training days.
