Breakfast

Non-gym days:

  • 2 egg omelette (with 2 added egg whites) cooked in 1 tsp coconut oil with onions, garlic, and mushrooms. 200ml orange juice. 

  • 2 egg omelette cooked in 1 tsp coconut oil with onions, garlic, mushrooms and 30g hard or cottage cheese. 150ml milk

  • 150g low fat Greek yoghurt with and 1tsp raw organic honey

  • 3 eggs (or 2 and 2 egg whites) and 2 turkey bacon medallions and optional ‘Heck’ chicken sausages

Gym days:

  • 2 poached eggs, <50g sour dough toast with real butter. 

  • 50g Shredded wheat with 200ml milk,1 tsp coconut oil 2 tsp honey

  • 150g low fat Greek yoghurt with 200g fruit and 1tsp raw organic honey

  • 60g oats with 200ml milk,1 tsp coconut oil 2 tsp honey.

  • 2 Weatabix with 200ml milk, 1 tsp coconut oil 2 tsp honey.

 

Quick breakfast options for non-gym days- pick 2:

You cannot combined milk and fruit/juice.         

You can have these separate to help keep you going before lunch.

  • Arla Protein Strawberry Yogurt 200G / Total 0% Fat Greek Yoghurt 170g / Liberte 0% Fat Greek Style Yogurt 100g

  • Arla Raspberry & Strawberry Protein Milk225ml 

  • Fibre One Chocolate Fudge Brownie Bars 24g

  • Grenade Carb Killer bar (or your preferred low carb protein bar/snack)

  • 200g fruit or 200ml fruit juice/smoothie- pineapple, honeydew, rockmelon, grapes, pawpaw, nectarines, apricots, plums, pears 

Quick breakfast options for gym days- pick 2:

You can have these separate to help keep you going before lunch  

  • 200g fruit or 200ml fruit juice/smoothie- pineapple, honeydew, rockmelon, grapes, pawpaw, nectarines, apricots, plums, pears blueberries or blackberries.  

  • 200ml of organic milk

  • Belvita Biscuits 225g

  • Weetabix On The Go Chocolate Drink 250ml

  • Kelloggs Nutrigrain 37g

  • Mcvities Crispy Forest Fruit Slices 43.6g or one of their Go Ahead bar

 

Trainers Treats

Overnight Chocolate Fudge Oats

Chocolate, Banana & Peanut Butter Smoothie Bowl

Screenshot 2019-03-07 at 14.21.20.png

50g porridge oats•11g sachet Options Fudge Hot Chocolate drink•1scoop chocolate whey protein•100ml unsweetened almond milk•100g Skyr or 0% fat Greek yoghurt•25g fudge minis – chopped

Directions

1.Make the whey and the hot chocolate powder up into a shake using the almond milk (in a protein shaker or blender)

2.Tip over the porridge oats and mix well. Add the yoghurt and mix thoroughly.

3.Refrigerate for 6 hours or overnight. Top with the chopped fudge!

Screenshot 2019-03-07 at 14.24.07.png

1 scoop chocolate whey protein•12g Peanut Butter•11g sachet Options Hot Chocolate drink•1 small banana - sliced and frozen•225g Skyr or 0% greek yoghurt•15g ground flax meal

Directions

1.Whack everything in a blender and blitz until you have a thick smoothie consistency.

2.Scrape into a bowl and decorate with smashed hazelnuts, a dusting of cocoa (don't forget to add the macros)

 

Lunch & Dinner

Gym day lunch / dinner options (carb up)

  • Boiled egg sandwich on wholegrain bread add your own choice of salad from list below

  • Chicken breast sandwich on 2 pieces or sourdough bread add your own choice of salad from list below

  • Chicken or turkey breast in wholegrain flat-bread add your own choice of salad from list below

  • Chopped veg, new potato’s with skin on and steak

  • Stew with beef, sweet OR new potatoes (with the skin on) and mixed veg

  • Turkey breast with paprika cooked in5g coconut oil. 125g white rice, mushrooms, onions and peppers

  • 1 medium-large jacket potato, real butter, 50g hard or protein cheese, choice of 100-200g of lean meat. 

  • Cod or other white fish (or chicken/turkey if you wish in a light layer of breadcrumbs with sweet potato wedges

  • Heck chicken sausages with one white or sweet potato mashed, gravy and Yorkshire pud.  

None-gym day lunch / dinner options (lower carbs)

  • 150g beef cooked in 1 tsp coconut oil with onions, carrots, bamboo shoots, tamari soy sauce 50-75 cooked wholegrain rice

  • Chicken (can be in a light coating of breadcrumbs) with 100g courgette/ squash / mushrooms

  • Piece of lamb with one small sweet or white potato mashed with peas.

  • 3 egg omelet (or 2 and 2 egg whites) with mushrooms, onion and mixed peppers

  • Chicken or turkey breast salad

  • 175g dairy blend of half cottage cheese, half greek yoghurt. 100-200g fruit

  • 1 whole grain wrap, chopped veg and lean steak/beef

  • Small jacket potato well cooked 5g real butter with either a small tin of tuna or 30g of hard or protein cheese with chives/parsley/ shallots.


 

Speedy Chicken Fried Rice

Screenshot 2019-03-07 at 14.52.51.png

100g cooked chicken breast•125g microwave rice•30g frozen peas•30g frozen sweetcorn•2 spring onions•1/2 red chilli finely chopped•1 tbsp frozen chopped chilli•Thumb sized piece of ginger finely chopped•2 gloves garlic finely chopped •1 tsp toasted sesame oil

Directions

1. In a non stick pan or wok, heat the oil and chuck in the onion, chilli, ginger and garlic and fry off for 1 minute.

2.Add the peas and sweetcorn and stir fry for 2 minutes.

3.Add the chicken and the rice (no need to microwave the rice first), and stir fry until the chicken is piping hot. 


Thai green curry

Screenshot 2019-03-07 at 14.54.56.png

Serves 2

350g chicken breast•2 tsp coconut or olive oil•2 cloves garlic chopped•100g creamed coconut (mix in boiling water) (much cheaper than tinned coconut milk)•Thai green paste (avoid the ones with high sugar content)•2 green birds eye chillies chopped (or more if you like it hot)•80g green beans•80g baby sweetcorn•3 kaffir lime leaves•50g brown or wild rice per person.

Directions

1.Boil brown or wild rice for around 25 minutes.

2.While the rice is boiling, melt the oil in a large frying pan, add the diced chicken breast, chopped garlic, coconut milk, chillies, thai green paste, kaffir lime leaves.

3.Simmer, stirring occasionally for 20 minutes or until chicken is cooked. Add the green beans and baby sweetcorn near the end if you like them crunchy.