MEAL IDEAS

1. Protein Berry Overnight Oats

2. Eggs & Avocado on Toast

3. Greek Yogurt Protein Bowl

410 kcal

P: 34g | C: 48g | F: 8g | Fibre: 7g (approx)

440 kcal

P: 24g | C: 36g | F: 22g | Fibre: 8g (approx)

380 kcal

P: 36g | C: 40g | F: 10g | Fibre: 5g (approx)

INGREDIENTS: • 50g rolled oats • 30g vanilla whey protein powder • 100g mixed fresh berries • 150ml unsweetened almond milk • 10g chia seeds

INGREDIENTS: • 2 slices wholemeal sourdough toast • 2 large poached eggs • 1/2 ripe avocado mashed • 1 tsp chilli flakes & sea salt • 5g lime juice

INGREDIENTS: • 200g 0% fat Greek yogurt • 20g chocolate protein powder • 1 medium sliced banana • 10g dark chocolate chips • 10g honey

METHOD: 1. Combine oats, protein powder, and chia seeds in a sealable jar. 2. Pour in almond milk and stir thoroughly. 3. Top with fresh berries, seal jar, and refrigerate overnight.

METHOD: 1. Toast sourdough slices until golden brown. 2. Mash avocado with lime juice, salt, and spread on toast. 3. Poach eggs for 3 mins, place on top, and sprinkle chilli flakes.

METHOD: 1. Whisk Greek yogurt and chocolate protein powder until smooth. 2. Arrange sliced banana across the top. 3. Scatter dark chocolate chips and drizzle with honey.

4. Protein Banana Pancakes

5. Breakfast Burrito

6. Apple & Cinnamon Porridge

450 kcal

P: 32g | C: 58g | F: 8g | Fibre: 6g (approx)

480 kcal

P: 38g | C: 46g | F: 14g | Fibre: 7g (approx)

390 kcal

P: 28g | C: 52g | F: 8g | Fibre: 8g (approx)

INGREDIENTS: • 1 ripe banana mashed • 30g vanilla whey protein powder • 2 large eggs • 30g oat flour • 15ml pure maple syrup

INGREDIENTS: • 1 wholemeal tortilla wrap • 3 egg whites + 1 whole egg • 2 slices grilled turkey bacon • 30g black beans rinsed • 20g tomato salsa

INGREDIENTS: • 50g rolled porridge oats • 250ml water or skimmed milk • 25g cinnamon protein powder • 1 diced red apple • 1 tsp ground cinnamon

METHOD: 1. Blend mashed banana, eggs, protein powder, and oat flour. 2. Cook small pancakes on a non-stick skillet over medium heat for 2 mins per side. 3. Serve stacked with maple syrup.

METHOD: 1. Scramble eggs softly in a skillet. 2. Warm tortilla wrap and layer with scrambled eggs, turkey bacon, black beans, and salsa. 3. Roll tightly and toast seam-side down for 2 mins.

METHOD: 1. Simmer oats in water or milk for 5 mins until thick. 2. Stir in cinnamon protein powder and ground cinnamon. 3. Top with fresh diced apples and serve warm.

Morning Hydration & Fuel Strategy

Consume 500ml of cold water with a pinch of sea salt immediately upon waking to restore electrolyte balance before your morning meal. Aim for 30g+ protein at breakfast to maximize muscle protein synthesis after night-time fasting.

7. Smoked Salmon & Eggs

420 kcal

P: 36g | C: 18g | F: 22g | Fibre: 3g (approx)

INGREDIENTS: • 3 large free-range eggs • 70g smoked salmon slices • 1 slice rye toast • 5g grass-fed butter • Fresh dill & black pepper

METHOD: 1. Whisk eggs with pepper and scramble gently in butter over low heat. 2. Toast rye bread. 3. Serve soft eggs over toast, draped with smoked salmon and fresh dill.

LUNCH SELECTIONS

1. Chicken & Rice Power Bowl

2. Chicken Caesar Wrap

3. Tuna & Potato Salad

520 kcal

P: 46g | C: 56g | F: 10g | Fibre: 6g (approx)

490 kcal

P: 42g | C: 42g | F: 15g | Fibre: 5g (approx)

460 kcal

P: 38g | C: 48g | F: 11g | Fibre: 6g (approx)

INGREDIENTS: • 180g skinless chicken breast • 150g cooked jasmine rice • 80g steamed broccoli florets • 50g sweetcorn • 1 tsp olive oil & smoked paprika

INGREDIENTS: • 160g cooked sliced chicken breast • 1 large spinach tortilla wrap • 50g crisp romaine lettuce • 15g shaved parmesan • 20g light Caesar dressing

INGREDIENTS: • 1 can (130g) drained tuna steak in spring water • 180g boiled baby new potatoes halved • 50g green beans blanched • 1/4 sliced red onion • 1 tbsp light mustard vinaigrette

METHOD: 1. Season chicken with paprika, salt, pepper. 2. Pan-sear chicken in olive oil for 6 mins per side. 3. Slice chicken and assemble over warm rice, broccoli, and sweetcorn.

METHOD: 1. Toss lettuce with light Caesar dressing and parmesan. 2. Lay chicken and tossed greens across center of tortilla wrap. 3. Fold sides in, roll tightly, and cut diagonally.

METHOD: 1. Boil baby potatoes for 12 mins until fork-tender. 2. Flake drained tuna into a bowl with potatoes, green beans, and red onion. 3. Drizzle vinaigrette, gently toss, and serve.

4. Chicken Fajita Wrap

5. Beef & Rice Bowl

6. Mediterranean Chicken Pasta

510 kcal

P: 44g | C: 50g | F: 12g | Fibre: 6g (approx)

550 kcal

P: 45g | C: 55g | F: 14g | Fibre: 5g (approx)

530 kcal

P: 43g | C: 58g | F: 12g | Fibre: 6g (approx)

INGREDIENTS: • 170g chicken breast strips • 1 wholemeal wrap • 1/2 sliced bell pepper & red onion • 1 tbsp fajita spice mix • 20g 0% Greek yogurt as sour cream replacement

INGREDIENTS: • 170g 5% fat lean ground beef or steak strips • 150g cooked basmati rice • 80g steamed green beans • 1 tbsp reduced sodium soy sauce • 1 tsp minced garlic

INGREDIENTS: • 160g cooked chicken breast • 60g dry weight wholemeal penne pasta • 80g cherry tomatoes halved • 15g black olives sliced • 1 tsp olive oil & fresh basil

METHOD: 1. Pan-fry chicken strips, peppers, and onions with fajita seasoning for 7 mins. 2. Spread Greek yogurt across tortilla. 3. Fill wrap with warm chicken mixture, roll tightly, and enjoy.

METHOD: 1. Brown beef in a hot pan with garlic for 6 mins. 2. Stir in soy sauce during last minute of cooking. 3. Serve over warm basmati rice alongside steamed green beans.

METHOD: 1. Boil penne pasta for 10 mins until al dente. 2. Sauté cherry tomatoes and sliced chicken in olive oil for 3 mins. 3. Combine pasta, chicken mix, olives, and fresh basil.

Midday Energy Maintenance

Lunch provides crucial glycogen replenishment for afternoon training sessions. Ensure complex carbohydrates (brown rice, wholemeal grain, or potatoes) are consumed 2-3 hours before high-intensity conditioning work.

7. Tuna & Egg Sandwich

470 kcal

P: 41g | C: 40g | F: 14g | Fibre: 6g (approx)

INGREDIENTS: • 1 can (110g) drained tuna • 1 hard-boiled egg sliced • 2 slices high-protein seeded bread • 1 tbsp light mayo • Cucumber slices & lettuce

METHOD: 1. Mix drained tuna with light mayo and black pepper. 2. Layer tuna, egg slices, and lettuce between bread slices. 3. Slice in half and serve cold.

DINNER SELECTIONS

1. Chicken Fajita Bowl

2. Lean Beef & Tomato Pasta

3. Salmon, Rice & Vegetables

540 kcal

P: 48g | C: 52g | F: 12g | Fibre: 8g (approx)

560 kcal

P: 46g | C: 62g | F: 12g | Fibre: 7g (approx)

530 kcal

P: 38g | C: 45g | F: 20g | Fibre: 5g (approx)

INGREDIENTS: • 200g diced chicken breast • 150g cooked brown rice • 1 sliced bell pepper & 1/2 onion • 40g black beans • 1 tbsp taco seasoning

INGREDIENTS: • 170g 5% lean mince beef • 65g dry wholemeal pasta • 150g passata tomato sauce • 1 clove garlic & Italian herbs • 10g grated parmesan

INGREDIENTS: • 150g fresh salmon fillet • 130g cooked long grain white rice • 100g tenderstem broccoli • 1 tsp sesame oil & lemon juice • Salt & cracked black pepper

METHOD: 1. Sauté chicken, peppers, and onions with taco seasoning for 8 mins. 2. Warm brown rice and black beans in a bowl. 3. Spoon chicken mixture over rice and serve hot.

METHOD: 1. Brown lean beef with garlic and herbs for 6 mins. 2. Add passata and simmer for 10 mins while pasta boils. 3. Drain pasta, combine with ragu, and sprinkle parmesan.

METHOD: 1. Pan-sear salmon skin-side down for 4 mins, flip for 3 mins. 2. Steam tenderstem broccoli until vibrant green. 3. Serve salmon over rice and broccoli with lemon juice.

4. Chicken Tikka & Rice

5. Beef Stir-Fry & Noodles

6. Garlic Chicken & Potatoes

510 kcal

P: 46g | C: 50g | F: 12g | Fibre: 4g (approx)

540 kcal

P: 42g | C: 58g | F: 13g | Fibre: 5g (approx)

520 kcal

P: 47g | C: 48g | F: 13g | Fibre: 6g (approx)

INGREDIENTS: • 180g diced chicken breast • 2 tbsp fat-free yogurt & 1 tbsp tikka paste • 140g cooked basmati rice • 1/2 sliced red onion & coriander

INGREDIENTS: • 160g lean rump steak cut into strips • 100g medium egg noodles • 80g stir-fry vegetable mix (peppers, snap peas) • 1 tbsp teriyaki sauce & ginger

INGREDIENTS: • 180g chicken breast • 180g roasted baby potatoes • 50g light cream cheese + 2 garlic cloves • 50g fresh spinach • 1 tsp olive oil

METHOD: 1. Marinate chicken in tikka paste and yogurt for 10 mins. 2. Grill or pan-sear chicken for 8-10 mins until lightly charred. 3. Serve over fragrant basmati rice topped with fresh coriander.

METHOD: 1. High-heat stir-fry beef strips in a wok for 3 mins. 2. Add stir-fry vegetables and teriyaki sauce for 3 mins. 3. Toss in cooked egg noodles and serve hot.

METHOD: 1. Roast halved baby potatoes at 200°C for 20 mins. 2. Pan-fry chicken with minced garlic for 8 mins. 3. Stir in light cream cheese and spinach to create sauce, serve over potatoes.

Night-time Muscle Repair

Dinner should prioritize slow-digesting protein sources along with micronutrient-dense greens. Keep refined sugars minimal in your final meal to ensure optimal growth hormone release during deep sleep cycles.

7. Turkey Meatballs & Pasta

500 kcal

P: 44g | C: 54g | F: 11g | Fibre: 6g (approx)

INGREDIENTS: • 170g lean turkey mince rolled into meatballs • 60g dry wholemeal spaghetti • 120g marinara sauce • 1 garlic clove & oregano • Fresh basil leaves

METHOD: 1. Bake turkey meatballs at 190°C for 15 mins until thoroughly cooked. 2. Boil spaghetti and warm marinara sauce. 3. Combine pasta with sauce and meatballs, garnish with basil.

1. Greek Yogurt & Berries

2. Apple & Peanut Butter

3. Protein Banana Smoothie

220 kcal

P: 23g | C: 22g | F: 3g | Fibre: 4g (approx)

240 kcal

P: 7g | C: 28g | F: 12g | Fibre: 5g (approx)

290 kcal

P: 28g | C: 36g | F: 4g | Fibre: 4g (approx)

INGREDIENTS: • 200g 0% fat Greek yogurt • 80g fresh raspberries • 10g raw honey • 5g sliced almonds

INGREDIENTS: • 1 medium crisp red apple • 25g 100% natural peanut butter • Sprinkle of cinnamon

INGREDIENTS: • 1 frozen banana • 30g vanilla whey protein • 250ml unsweetened almond milk • 4 ice cubes

METHOD: 1. Spoon Greek yogurt into a bowl. 2. Top with fresh raspberries and almonds. 3. Drizzle raw honey over top.

METHOD: 1. Core and slice red apple into wedges. 2. Serve immediately with natural peanut butter for dipping.

METHOD: 1. Add frozen banana, protein powder, almond milk, and ice into blender. 2. Blend on high speed for 45 seconds until smooth.

4. Chocolate Protein Yogurt

5. Protein Energy Balls

6. Cottage Cheese & Fruit

210 kcal

P: 26g | C: 16g | F: 3g | Fibre: 3g (approx)

260 kcal

P: 14g | C: 26g | F: 11g | Fibre: 5g (approx)

190 kcal

P: 24g | C: 18g | F: 2g | Fibre: 3g (approx)

INGREDIENTS: • 180g 0% Greek yogurt • 15g dark chocolate whey protein • 5g dark cocoa powder • Stevia to taste

INGREDIENTS (for 2 balls): • 40g oats • 20g peanut butter • 15g protein powder • 10ml honey • Splash of almond milk

INGREDIENTS: • 200g low-fat cottage cheese • 60g pineapple chunks • 50g fresh sliced strawberries

METHOD: 1. Stir Greek yogurt, cocoa powder, and chocolate whey in a dish until creamy. 2. Chill for 5 mins before serving.

METHOD: 1. Mix oats, protein powder, peanut butter, and honey into thick paste. 2. Roll into 2 firm balls and refrigerate for 20 mins.

METHOD: 1. Scoop cottage cheese into bowl. 2. Top with fresh pineapple chunks and sliced strawberries.

Pre & Post Workout Timing

Use fast-digesting carb options (banana or toast) 45 minutes before boxing workouts for quick energy. Opt for high-protein options (Greek yogurt or cottage cheese) post-workout or before bed to prevent muscle breakdown.

7. Banana Peanut Butter Toast

280 kcal

P: 10g | C: 38g | F: 11g | Fibre: 5g (approx)

INGREDIENTS: • 1 slice toasted sourdough bread • 20g natural crunchy peanut butter • 1/2 sliced ripe banana • Sprinkle of chia seeds

METHOD: 1. Toast sourdough until crisp. 2. Spread peanut butter evenly, arrange banana slices, and top with chia seeds.