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If your goal is weight loss, portion control is key to maintaining a healthy calorie deficit. Planning meals in advance or tracking your intake can help you stay consistent and avoid overeating.

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When creating a deficit, avoid cutting calories too drastically, this can slow your progress and affect your energy. A good starting point is around 300-500 calories below your maintenance level, then adjust based on how your body responds.

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Follow these simple principles to stay on track:

  • Fill half your plate with vegetables: Low in calories but high in fibre, they keep you feeling full.

  • Include a lean protein source: Protein supports muscle and helps you stay satisfied. Aim for a portion about the size of your palm.

  • Limit calorie-dense extras: Use small amounts of fats, oils, and condiments, and be mindful of portion sizes for foods like nuts and grains.

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These small adjustments, done consistently, will help you reach your goals while still feeling energized and nourished.”

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Ingredients​

Day 1

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

  1. Cook oats in milk on the stove or microwave until creamy.

  2. Stir in protein powder once oats are cooked.

  3. Top with berries and chia seeds.

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Snack 1: Apple & Almonds

Ingredients

  • 1 medium apple

  • 15g raw almonds

Instructions

  1. Slice apple.

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

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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

  1. Season chicken with salt, pepper, garlic powder.

  2. Pan-fry or grill chicken until cooked through.

  3. Steam broccoli.

  4. Cook rice as per packet.

  5. Assemble in a bowl, drizzle olive oil over broccoli.

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Snack 2: Rice Cakes with Peanut Butter & Banana

Ingredients

  • 2 plain rice cakes

  • 1 tbsp natural peanut butter

  • ½ banana, sliced

Instructions

  1. Spread peanut butter on rice cakes.

  2. Top with banana slices.

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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

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

  2. Place salmon and chopped sweet potato/veg on a tray.

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

  4. Roast for 25 minutes, squeeze lemon over salmon before serving.

Day 2

Day 2

Breakfast: Greek Yogurt Parfait

Ingredients

  • 200g low-fat Greek yogurt

  • 30g granola (low sugar)

  • 100g strawberries (sliced)

  • 1 tsp honey

Instructions

  1. Spoon yogurt into a bowl or jar.

  2. Layer with granola and strawberries.

  3. Drizzle honey on top.

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Snack 1: Boiled Eggs & Carrot Sticks

Ingredients

  • 2 boiled eggs

  • 100g carrot sticks

Instructions

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

  2. Slice carrots into sticks, eat with eggs.

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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

  1. Mash avocado and spread onto wrap.

  2. Add turkey, salad leaves, and light mayo/Greek yogurt.

  3. Roll up tightly, slice in half.

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Snack 2: Cottage Cheese & Pineapple

Ingredients

  • 150g low-fat cottage cheese

  • 100g pineapple chunks (fresh or canned in juice)

Instructions

  1. Mix pineapple with cottage cheese in a bowl.

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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

  1. Heat sesame oil in a pan.

  2. Stir-fry beef until browned.

  3. Add chopped veg and cook for 5–6 mins.

  4. Add soy sauce and toss with cooked noodles.

Day 3

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

  1. Heat oil in a pan.

  2. Whisk eggs, pour into pan.

  3. Add veg and cook until set.

  4. Sprinkle feta before folding omelette.

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Snack 1: Protein Smoothie

Ingredients

  • 1 scoop protein powder

  • 200ml almond milk

  • ½ banana

  • 1 tbsp peanut butter

  • Ice cubes

Instructions

  1. Blend all ingredients until smooth.

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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

  1. Mix tuna with salad veg.

  2. Drizzle olive oil and lemon juice as dressing.

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Snack 2: Rice Cakes & Hummus

Ingredients

  • 2 rice cakes

  • 2 tbsp hummus

Instructions

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

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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

  1. Preheat oven to 200°C.

  2. Place cod on foil, season with garlic, salt, pepper. Bake 15–18 mins.

  3. Cook quinoa as per packet.

  4. Steam veg, drizzle with olive oil.

Day 4

Day 4

Breakfast: Overnight Oats

Ingredients

  • 40g rolled oats

  • 200ml almond milk

  • 1 scoop protein powder

  • 100g blueberries

  • 1 tsp almond butter

Instructions

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

  2. Leave overnight in fridge.

  3. Add blueberries & almond butter before eating.

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Snack 1: Boiled Egg & Rice Cake

Ingredients

  • 1 boiled egg

  • 1 rice cake

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Lunch: Chicken & Couscous Salad

Ingredients

  • 150g grilled chicken breast

  • 75g couscous (cooked ~150g)

  • 50g cucumber

  • 6 cherry tomatoes

  • 1 tsp olive oil + lemon

Instructions

  1. Cook couscous with hot water.

  2. Grill chicken, slice into strips.

  3. Mix with salad veg, olive oil, lemon.

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Snack 2: Protein Yogurt Bowl

Ingredients

  • 150g Greek yogurt

  • 1 scoop protein powder

  • 50g raspberries

Instructions

  1. Stir protein powder into yogurt.

  2. Top with raspberries.

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Dinner: Turkey Meatballs & Courgette Noodles

Ingredients

  • 150g lean turkey mince

  • 1 courgette (spiralized)

  • 150g tomato passata

  • Garlic, basil, oregano

Instructions

  1. Mix turkey mince with garlic & herbs, form into meatballs.

  2. Bake in oven 20 mins at 200°C.

  3. Spiralize courgette, lightly fry 2 mins.

  4. Heat passata with herbs, toss with meatballs.

Day 5

Day 5

Breakfast: Protein Pancakes

Ingredients

  • 1 scoop protein powder

  • 1 egg

  • 50ml almond milk

  • 40g oats

  • ½ banana (mashed)

Instructions

  1. Blend all ingredients.

  2. Cook small pancakes in non-stick pan until golden.

Snack 1: Apple & Peanut Butter

Ingredients

  • 1 apple

  • 1 tbsp peanut butter

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Lunch: Salmon Poke Bowl

Ingredients

  • 100g cooked salmon (flakes)

  • 75g cooked rice

  • ½ avocado

  • 6 cucumber slices

  • 1 tsp soy sauce

Instructions

  1. Assemble salmon, rice, avocado, cucumber in a bowl.

  2. Drizzle soy sauce on top.

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Snack 2: Protein Shake & Nuts

Ingredients

  • 1 scoop protein powder + water

  • 15g mixed nuts

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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

  1. Slice chicken & veg, season with fajita spice.

  2. Fry in olive oil until cooked.

  3. Serve with rice.

Day 6

Day 6

Breakfast: Chia Pudding

Ingredients

  • 30g chia seeds

  • 200ml almond milk

  • 1 tsp honey

  • 50g strawberries

Instructions

  1. Mix chia seeds with almond milk, leave overnight.

  2. Stir in honey and top with strawberries.

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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

  1. Fry turkey mince with seasoning.

  2. Cook quinoa as per packet.

  3. Mix with spinach & olive oil.

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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

  1. Preheat oven to 200°C.

  2. Place chicken & veg on tray, season, drizzle oil.

  3. Roast for 25 mins until golden.

Day 7

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

  1. Scramble eggs in non-stick pan.

  2. Toast bread.

  3. Serve eggs on toast, top with avocado.

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Snack 1: Protein Bar or Protein Shake

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Lunch: Tuna Wrap

Ingredients

  • 1 wholemeal wrap

  • 1 tin tuna

  • 50g salad leaves

  • 1 tbsp Greek yogurt

Instructions

  1. Mix tuna with yogurt.

  2. Spread onto wrap with salad, roll tightly.

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Snack 2: Apple & Almonds

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Dinner: Grilled Steak & Veg Mash

Ingredients

  • 150g lean sirloin steak

  • 150g cauliflower & broccoli mash

  • 1 tsp olive oil

  • Garlic, salt, pepper

Instructions

  1. Season steak, grill to preference.

  2. Steam cauliflower & broccoli, mash with olive oil & garlic.​

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