Section 05

Nutrition Plan

Daily Calories

~2,300

Protein

160–180g

Fibre

30g+

Saturated Fat

<20g

Check off what's in your kitchen — meals update live. Ready-to-make meals rise to the top; near-misses show what you're missing.

Meal	Option	Approx.
Breakfast	Greek yogurt bowl — 250g 0%-fat Greek yogurt, 40g oats, 20g mixed nuts, 100g berries	480 kcal · 38g protein
	Veggie egg scramble — 3 whole eggs + 3 egg whites, spinach, mushroom, pepper, 2 slices wholegrain toast	470 kcal · 36g protein
	Protein oats — 60g oats, 1 scoop whey, 1 tbsp peanut butter, 1 banana	500 kcal · 40g protein
Lunch	Chicken & rice bowl — 150g grilled chicken breast, 150g cooked brown rice, roasted veg, olive oil	580 kcal · 45g protein
	Tuna & bean salad — 1 can tuna in water, 400g mixed beans/lentils, large salad, olive oil	550 kcal · 42g protein
	Turkey wrap — wholegrain wrap, 150g sliced turkey breast, hummus, salad veg, side of fruit	560 kcal · 40g protein
Dinner	Salmon & sweet potato — 150g salmon, 200g roasted sweet potato, steamed broccoli	630 kcal · 38g protein
	Lean beef stir-fry — 150g lean beef strips, mixed veg, 150g cooked rice/noodles, light soy-ginger	620 kcal · 40g protein
	Baked white fish — 180g cod or similar, 200g new potatoes, green beans, lemon & herbs	580 kcal · 40g protein
Snacks	150g cottage cheese + handful berries	150 kcal · 20g protein
	Protein shake + small apple	220 kcal · 25g protein
	30g mixed nuts + piece of fruit	220 kcal · 6g protein
	2 boiled eggs	140 kcal · 12g protein

Breakfast + lunch + dinner + 2 snacks ≈ 2,300 kcal and ~170g protein.

Foods to Build Meals Around

Protein: chicken breast, turkey, white fish, salmon, tuna, lean beef/pork, eggs, Greek yogurt, cottage cheese, whey protein, tofu, beans, lentils
Carbs: oats, brown rice, potatoes, sweet potatoes, wholegrain bread/wraps, quinoa, fruit
Fats: olive oil, avocado, nuts, seeds, oily fish
Veg/fibre: broccoli, spinach, mixed salad, peppers, mushrooms, green beans, berries

Limit

Fried food, pastries, fast food, and other heavily processed items
Sugary drinks, sweets, and desserts — occasional, not daily
Fatty cuts of red meat, processed meat, butter/cream-heavy dishes
Alcohol — fine occasionally, but adds calories with no nutritional benefit and can affect recovery/sleep

Batch cook proteins and carbs 2×/week to make hitting targets effortless.
Spread protein across the day — roughly 35–45g per meal.
Eating out: favour grilled/baked over fried, sauces on the side, protein + veg base.