Weight

MaintenanceBurn Fat

7-Day Meal Plan – Maintenance Calories

(Whole Foods, Mixed Macros)

Day 1

Breakfast – Greek Yogurt Parfait

200g Greek yogurt (0–5% fat depending on preference)
40g oats
1 tbsp chia seeds
100g mixed berries
1 tbsp honey
15g mixed nuts

Instructions: Layer yogurt, oats, and berries. Sprinkle chia seeds, nuts, and drizzle honey.

Snack – Boiled Eggs & Rice Cakes

2 boiled eggs
2 rice cakes
1 tbsp peanut butter spread over cakes

Lunch – Grilled Chicken Quinoa Bowl

150g chicken breast
80g quinoa (dry weight)
½ avocado
100g roasted mixed veg (courgette, peppers, onion)
1 tbsp olive oil

Instructions: Cook quinoa, grill chicken with herbs. Mix with veggies, drizzle with olive oil, top with avocado slices.

Snack – Protein Smoothie

1 scoop whey protein
1 banana
200ml oat milk
1 tbsp almond butter

Dinner – Salmon with Sweet Potato & Broccoli

150g salmon fillet
200g sweet potato
150g broccoli
1 tsp olive oil + lemon juice

Instructions: Bake salmon at 200°C for 15–18 mins with lemon + oil. Roast sweet potato wedges. Steam broccoli.

Day 2

Breakfast – Veggie Omelette & Toast

3 eggs + splash of milk
50g spinach
50g mushrooms
1 slice wholegrain toast
1 tsp butter

Instructions: Sauté veg, add whisked eggs, cook as omelette. Serve with toast + butter.

Snack – Cottage Cheese & Fruit

150g cottage cheese
100g pineapple chunks
10 almonds

Lunch – Turkey Wraps

2 wholegrain wraps
120g sliced turkey breast
50g hummus
Salad leaves, tomato, cucumber

Snack – Protein Balls (homemade batch)

60g oats
2 tbsp peanut butter
1 scoop whey
1 tbsp honey
Roll into balls and refrigerate.

Dinner – Beef Stir-Fry with Rice

150g lean beef strips
100g jasmine rice (dry weight)
150g stir-fry veg mix (broccoli, carrot, peppers)
Soy sauce + sesame oil

Instructions: Cook rice. Stir-fry beef + veg with soy + sesame. Serve hot.

Day 3

Breakfast – Overnight Oats

60g oats
200ml almond milk
1 tbsp chia seeds
100g strawberries
1 scoop protein powder

Instructions: Mix ingredients, refrigerate overnight.

Snack – Apple & Nut Butter

1 medium apple sliced
2 tbsp almond butter

Lunch – Grilled Chicken Caesar Salad

150g grilled chicken
Salad leaves, tomato, cucumber
20g parmesan
40g croutons
1 tbsp Caesar dressing

Snack – Rice Cakes with Tuna

2 rice cakes
1 can tuna (in spring water)
1 tbsp Greek yogurt + lemon for mix

Dinner – Cod with Roast Potatoes & Green Beans

150g cod fillet
200g baby potatoes
150g green beans
1 tbsp olive oil

Instructions: Roast potatoes with oil + herbs. Bake cod in foil with lemon. Steam green beans.

Day 4

Breakfast – Protein Pancakes

2 eggs
40g oats
1 scoop protein powder
50ml almond milk
Cook pancakes on low heat, top with berries + honey.

Snack – Trail Mix

25g almonds
25g cashews
20g dried cranberries

Lunch – Chicken & Pesto Pasta

150g chicken breast
80g wholegrain pasta
1 tbsp pesto
Cherry tomatoes + spinach

Snack – Greek Yogurt Bowl

200g Greek yogurt
30g granola
100g blueberries

Dinner – Turkey Meatballs with Quinoa

150g lean turkey mince (make into meatballs with herbs)
80g quinoa
150g roasted vegetables (courgette, pepper, onion)

Day 5

Breakfast – Avocado & Eggs on Toast

2 eggs (poached)
1 slice wholegrain sourdough
½ avocado
Sprinkle chili flakes

Snack – Protein Shake + Fruit

1 scoop protein
200ml oat milk
1 banana

Lunch – Beef Burrito Bowl

150g lean beef mince
80g rice (dry)
Black beans, corn, salsa
1 tbsp guacamole

Snack – Cottage Cheese & Rice Cakes

150g cottage cheese
2 rice cakes

Dinner – Roast Chicken with Veg & Sweet Potato Mash

150g chicken thigh (skin on, roasted)
200g sweet potato mash
150g steamed broccoli & peas

Day 6

Breakfast – Smoked Salmon & Eggs

2 scrambled eggs
70g smoked salmon
1 slice rye bread
Squeeze of lemon

Snack – Mixed Nuts & Fruit

20g cashews
20g almonds
1 pear

Lunch – Tuna Pasta Salad

80g wholegrain pasta
1 can tuna
1 tbsp olive oil
Salad leaves + cherry tomatoes

Snack – Protein Smoothie

1 scoop whey
200ml almond milk
1 tbsp peanut butter
100g frozen berries

Dinner – Lamb Chops with Couscous

2 small lamb chops (~150g)
80g couscous
Roasted veg (aubergine, courgette, peppers)

Day 7

Breakfast – Protein Smoothie Bowl

1 scoop whey
200ml almond milk
50g oats
Topped with: banana slices, granola, chia seeds

Snack – Boiled Eggs & Fruit

2 boiled eggs
1 apple

Lunch – Chicken & Avocado Wraps

2 wholegrain wraps
120g grilled chicken
½ avocado
Salad leaves + salsa

Snack – Yogurt & Trail Mix

200g yogurt
30g mixed nuts & seeds

Dinner – Grilled Salmon with Rice & Asparagus

150g salmon fillet
80g jasmine rice (dry)
150g asparagus
Olive oil + lemon

Weight Gain

Build Muscle

7-Day Muscle-Building Meal Plan

(Calorie Surplus 2,800–3,000 kcal/day)

Day 1

Breakfast – High-Calorie Oats Bowl

80g oats
300ml whole milk
1 scoop whey protein
2 tbsp peanut butter
1 banana, sliced
20g walnuts
Instructions: Cook oats with milk, stir in protein powder, top with banana, PB, and walnuts.

Snack – Greek Yogurt Power Bowl

250g full-fat Greek yogurt
40g granola
1 tbsp honey
20g mixed seeds

Lunch – Grilled Chicken & Rice Bowl

200g chicken breast
120g rice (dry weight)
1 tbsp olive oil
100g roasted veg (courgette, peppers, onions)
½ avocado
Instructions: Grill chicken, cook rice, combine with veg & avocado.

Snack – Protein Smoothie

300ml whole milk
1 scoop whey protein
1 tbsp almond butter
50g oats (blended in)
100g frozen berries

Dinner – Salmon with Sweet Potato & Broccoli

200g salmon fillet
250g sweet potato wedges
150g broccoli
Olive oil + lemon
Instructions: Bake salmon & sweet potato, steam broccoli.

Evening Snack – Cottage Cheese & Nut Butter

200g cottage cheese
1 tbsp peanut butter
1 tbsp honey

Day 2

Breakfast – Omelette with Toast & Avocado

4 eggs + splash of milk
50g spinach & mushrooms
2 slices wholegrain toast
½ avocado
Instructions: Cook omelette, serve with toast & avocado.

Snack – Protein Shake + Nuts

1 scoop whey + 300ml milk
25g almonds
1 apple

Lunch – Turkey Wraps with Rice on the Side

2 wholegrain wraps
150g sliced turkey breast
50g hummus
Salad leaves, cucumber, tomato
100g rice (dry) on side for calories

Snack – Protein Energy Balls

60g oats
2 tbsp peanut butter
1 tbsp honey
1 scoop whey protein
Instructions: Roll into balls, refrigerate.

Dinner – Beef Stir-Fry with Rice

200g lean beef strips
120g jasmine rice (dry)
200g stir-fry veg
Soy sauce + sesame oil

Evening Snack – Greek Yogurt + Granola

200g Greek yogurt
40g granola
1 tbsp chia seeds

Day 3

Breakfast – Overnight Protein Oats

80g oats
250ml milk
1 scoop protein powder
1 tbsp peanut butter
100g strawberries
Instructions: Mix & refrigerate overnight.

Snack – Cottage Cheese & Fruit

200g cottage cheese
1 pear
20g walnuts

Lunch – Chicken Caesar Pasta Salad

150g grilled chicken
80g wholegrain pasta
Salad leaves
20g parmesan
1 tbsp Caesar dressing
40g croutons

Snack – Rice Cakes with Tuna

2 rice cakes
1 can tuna (mixed with 1 tbsp Greek yogurt + lemon juice)

Dinner – Cod with Roast Potatoes & Green Beans

200g cod fillet
250g baby potatoes
150g green beans
1 tbsp olive oil

Evening Snack – Protein Smoothie

300ml milk
1 scoop whey
1 banana
1 tbsp peanut butter

Day 4

Breakfast – Protein Pancakes

2 eggs
70g oats
1 scoop protein powder
100ml milk
Topped with 1 tbsp nut butter + 100g berries

Snack – Trail Mix

25g almonds
25g cashews
25g dried cranberries

Lunch – Chicken & Pesto Pasta

200g chicken breast
100g wholegrain pasta
1 tbsp pesto
Cherry tomatoes + spinach

Snack – Greek Yogurt Bowl

200g yogurt
40g granola
20g seeds

Dinner – Turkey Meatballs with Quinoa

200g turkey mince (made into meatballs with herbs)
100g quinoa
200g roasted veg (courgette, peppers, onion)

Evening Snack – Protein Bar or Shake

1 protein bar OR homemade shake (milk + whey + oats).

Day 5

Breakfast – Avocado & Eggs on Toast + Smoothie

2 poached eggs
2 slices wholegrain bread
1 avocado
Side smoothie: milk + banana + scoop whey

Snack – Greek Yogurt & Trail Mix

200g yogurt
40g mixed nuts/seeds

Lunch – Beef Burrito Bowl

200g lean beef mince
120g rice (dry)
Black beans, corn, salsa
1 tbsp guacamole

Snack – Cottage Cheese & Rice Cakes

150g cottage cheese
3 rice cakes

Dinner – Roast Chicken with Veg & Sweet Potato Mash

200g chicken thigh (roasted)
250g sweet potato mash
200g broccoli + peas

Evening Snack – Protein Smoothie

Milk + whey + oats + frozen berries

Day 6

Breakfast – Smoked Salmon & Eggs with Rye Bread

3 scrambled eggs
80g smoked salmon
2 slices rye bread
Squeeze lemon

Snack – Nuts & Fruit

25g almonds
25g cashews
1 banana

Lunch – Tuna Pasta Salad

100g wholegrain pasta
1 can tuna
1 tbsp olive oil
Salad leaves + cherry tomatoes

Snack – Protein Shake & Energy Balls

1 scoop whey + milk
2–3 homemade oat/peanut butter balls

Dinner – Lamb Chops with Couscous & Veg

200g lamb chops
100g couscous
200g roasted veg

Evening Snack – Yogurt Bowl

200g yogurt
40g granola
1 tbsp nut butter

Day 7

Breakfast – Protein Smoothie Bowl

1 scoop whey
300ml milk
60g oats
Topped with: banana, granola, chia seeds, peanut butter drizzle

Snack – Boiled Eggs & Nuts

3 boiled eggs
25g mixed nuts

Lunch – Chicken & Avocado Wraps + Rice

2 wholegrain wraps
150g chicken
1 avocado
Salad leaves
100g rice (dry) on the side

Snack – Cottage Cheese Bowl

200g cottage cheese
100g pineapple
20g seeds

Dinner – Grilled Salmon with Rice & Asparagus

200g salmon fillet
100g rice (dry)
200g asparagus
Olive oil + lemon

Evening Snack – Casein Shake or Yogurt

Casein protein powder + milk OR 200g yogurt + nuts

Weight

Loss

Drop Lbs

7-Day Meal Plan (Calorie Deficit – ~1500 kcal/day)

Day 1

Breakfast: Berry Protein Oats

Ingredients

40g oats
200ml semi-skimmed milk or almond milk
100g mixed berries (fresh or frozen)
1 scoop (30g) protein powder (vanilla or unflavoured)
1 tsp chia seeds

Instructions

Cook oats in milk on the stove or microwave until creamy.
Stir in protein powder once oats are cooked.
Top with berries and chia seeds.

Snack 1: Apple & Almonds

Ingredients

1 medium apple
15g raw almonds

Instructions

Slice apple.
Eat with almonds for balance of carbs, fibre, and fats.

Lunch: Chicken, Rice & Broccoli Bowl

Ingredients

150g chicken breast
75g uncooked rice (150–200g cooked)
100g broccoli
1 tsp olive oil
Salt, pepper, garlic powder

Instructions

Season chicken with salt, pepper, garlic powder.
Pan-fry or grill chicken until cooked through.
Steam broccoli.
Cook rice as per packet.
Assemble in a bowl, drizzle olive oil over broccoli.

Snack 2: Rice Cakes with Peanut Butter & Banana

Ingredients

2 plain rice cakes
1 tbsp natural peanut butter
½ banana, sliced

Instructions

Spread peanut butter on rice cakes.
Top with banana slices.

Dinner: Salmon & Sweet Potato Tray Bake

Ingredients

150g salmon fillet
150g sweet potato, cubed
100g mixed veg (peppers, courgette, onion)
1 tsp olive oil
Paprika, salt, pepper, lemon juice

Instructions

Preheat oven to 200°C (fan 180°C).
Place salmon and chopped sweet potato/veg on a tray.
Drizzle olive oil, season with paprika, salt, and pepper.
Roast for 25 minutes, squeeze lemon over salmon before serving.

Day 2

Breakfast: Greek Yogurt Parfait

Ingredients

200g low-fat Greek yogurt
30g granola (low sugar)
100g strawberries (sliced)
1 tsp honey

Instructions

Spoon yogurt into a bowl or jar.
Layer with granola and strawberries.
Drizzle honey on top.

Snack 1: Boiled Eggs & Carrot Sticks

Ingredients

2 boiled eggs
100g carrot sticks

Instructions

Boil eggs for 8–10 mins, cool, and peel.
Slice carrots into sticks, eat with eggs.

Lunch: Turkey Wraps

Ingredients

1 wholemeal wrap
100g sliced turkey breast (cooked or deli, lean)
50g mixed salad leaves
½ avocado
1 tsp light mayo or Greek yogurt

Instructions

Mash avocado and spread onto wrap.
Add turkey, salad leaves, and light mayo/Greek yogurt.
Roll up tightly, slice in half.

Snack 2: Cottage Cheese & Pineapple

Ingredients

150g low-fat cottage cheese
100g pineapple chunks (fresh or canned in juice)

Instructions

Mix pineapple with cottage cheese in a bowl.

Dinner: Beef Stir-Fry with Vegetables

Ingredients

150g lean beef strips
100g mixed peppers
50g sugar snap peas
1 small onion
1 tbsp soy sauce
1 tsp sesame oil
75g rice noodles (cooked weight ~150g)

Instructions

Heat sesame oil in a pan.
Stir-fry beef until browned.
Add chopped veg and cook for 5–6 mins.
Add soy sauce and toss with cooked noodles.

Day 3

Breakfast: Veggie Omelette

Ingredients

2 whole eggs + 2 egg whites
½ red pepper, diced
50g spinach
30g feta cheese
1 tsp olive oil

Instructions

Heat oil in a pan.
Whisk eggs, pour into pan.
Add veg and cook until set.
Sprinkle feta before folding omelette.

Snack 1: Protein Smoothie

Ingredients

1 scoop protein powder
200ml almond milk
½ banana
1 tbsp peanut butter
Ice cubes

Instructions

Blend all ingredients until smooth.

Lunch: Tuna Salad Bowl

Ingredients

1 tin tuna (spring water, drained)
100g mixed salad leaves
6 cherry tomatoes
½ cucumber
1 tsp olive oil + squeeze lemon juice

Instructions

Mix tuna with salad veg.
Drizzle olive oil and lemon juice as dressing.

Snack 2: Rice Cakes & Hummus

Ingredients

2 rice cakes
2 tbsp hummus

Instructions

Spread hummus on rice cakes, eat as a light snack.

Dinner: Baked Cod with Quinoa & Veg

Ingredients

150g cod fillet
75g quinoa (cooked ~150g)
100g broccoli & green beans
1 tsp olive oil
Garlic, salt, pepper

Instructions

Preheat oven to 200°C.
Place cod on foil, season with garlic, salt, pepper. Bake 15–18 mins.
Cook quinoa as per packet.
Steam veg, drizzle with olive oil.

Day 4

Breakfast: Overnight Oats

Ingredients

40g rolled oats
200ml almond milk
1 scoop protein powder
100g blueberries
1 tsp almond butter

Instructions

Mix oats, milk, protein powder in jar.
Leave overnight in fridge.
Add blueberries & almond butter before eating.

Snack 1: Boiled Egg & Rice Cake

Ingredients

1 boiled egg
1 rice cake

Lunch: Chicken & Couscous Salad

Ingredients

150g grilled chicken breast
75g couscous (cooked ~150g)
50g cucumber
6 cherry tomatoes
1 tsp olive oil + lemon

Instructions

Cook couscous with hot water.
Grill chicken, slice into strips.
Mix with salad veg, olive oil, lemon.

Snack 2: Protein Yogurt Bowl

Ingredients

150g Greek yogurt
1 scoop protein powder
50g raspberries

Instructions

Stir protein powder into yogurt.
Top with raspberries.

Dinner: Turkey Meatballs & Courgette Noodles

Ingredients

150g lean turkey mince
1 courgette (spiralized)
150g tomato passata
Garlic, basil, oregano

Instructions

Mix turkey mince with garlic & herbs, form into meatballs.
Bake in oven 20 mins at 200°C.
Spiralize courgette, lightly fry 2 mins.
Heat passata with herbs, toss with meatballs.

Day 5

Breakfast: Protein Pancakes

Ingredients

1 scoop protein powder
1 egg
50ml almond milk
40g oats
½ banana (mashed)

Instructions

Blend all ingredients.
Cook small pancakes in non-stick pan until golden.

Snack 1: Apple & Peanut Butter

Ingredients

1 apple
1 tbsp peanut butter

Lunch: Salmon Poke Bowl

Ingredients

100g cooked salmon (flakes)
75g cooked rice
½ avocado
6 cucumber slices
1 tsp soy sauce

Instructions

Assemble salmon, rice, avocado, cucumber in a bowl.
Drizzle soy sauce on top.

Snack 2: Protein Shake & Nuts

Ingredients

1 scoop protein powder + water
15g mixed nuts

Dinner: Grilled Chicken Fajita Bowl

Ingredients

150g chicken breast
½ red & green pepper
1 small onion
75g cooked rice
Fajita spice mix
1 tsp olive oil

Instructions

Slice chicken & veg, season with fajita spice.
Fry in olive oil until cooked.
Serve with rice.

Day 6

Breakfast: Chia Pudding

Ingredients

30g chia seeds
200ml almond milk
1 tsp honey
50g strawberries

Instructions

Mix chia seeds with almond milk, leave overnight.
Stir in honey and top with strawberries.

Snack 1: Boiled Eggs & Cucumber Slices

Lunch: Turkey & Quinoa Bowl

Ingredients

150g lean turkey mince
75g quinoa (cooked ~150g)
100g spinach
1 tsp olive oil

Instructions

Fry turkey mince with seasoning.
Cook quinoa as per packet.
Mix with spinach & olive oil.

Snack 2: Cottage Cheese & Berries

Dinner: Baked Chicken & Roast Veg

Ingredients

150g chicken breast
150g sweet potato
100g carrots & courgette
1 tsp olive oil

Instructions

Preheat oven to 200°C.
Place chicken & veg on tray, season, drizzle oil.
Roast for 25 mins until golden.

Day 7

Breakfast: Scrambled Eggs on Toast

Ingredients

2 whole eggs + 2 egg whites
1 slice wholemeal bread
1 tsp olive oil
½ avocado (optional topping)

Instructions

Scramble eggs in non-stick pan.
Toast bread.
Serve eggs on toast, top with avocado.

Snack 1: Protein Bar or Protein Shake

Lunch: Tuna Wrap

Ingredients

1 wholemeal wrap
1 tin tuna
50g salad leaves
1 tbsp Greek yogurt

Instructions

Mix tuna with yogurt.
Spread onto wrap with salad, roll tightly.

Snack 2: Apple & Almonds

Dinner: Grilled Steak & Veg Mash

Ingredients

150g lean sirloin steak
150g cauliflower & broccoli mash
1 tsp olive oil
Garlic, salt, pepper

Instructions

Season steak, grill to preference.
Steam cauliflower & broccoli, mash with olive oil & garlic.