Nutrition Plan

Welcome to Your Nutrition Plan

Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health. Enjoyment of a healthy diet can also be one of the great cultural pleasures of life.

TOP 5 LEAN BREAKFASTS

1.Salmon with fried eggs and avocado

Ingredients

  • 150g salmon fillet

Protien: 30g, Fats: 17g, Calories: 270

 

  • 1 free range egg

Protien: 6g, Fats: 5g, Carbs: 1g, Calories: 70

 

  • 1/2 of an avocado

Protien: 1.5g, Fats: 10g, Carbs: 6g, Calories: 117

 

Total calories: 458

 

 

2.Chocolate protein pancakes

Ingredients

  • 50g quaker oats

Protien: 7.5g, Fats: 2.9g, Carbs: 31.2g, Calories: 187

 

  • 1 free range egg

Protien: 6g, Fats: 5g, Carbs: 1g, Calories: 70

 

  • 1 scoop of chocolate whey protien

Protien: 25g, Fats: 1.9g, Carbs: 1.3g, Calories: 130

 

  • 500ml water 

  • Handful of blueberries and raspberries

Protien: 1g, Fats: 0.7g, Carbs: 12g, Calories: 72

 

Total calories: 459

3.Crispy bacon medallions with avocado and egg

Ingredients

  • 1 bacon medallions

Protien: 31.5g, Fats: 7.5g, Calories: 194

 

  • 1 avocado

Protien: 3g, Fats: 22g, Carbs: 12.8g, Calories: 240

 

  • 2 eggs

Protien: 12g, Fats: 10g, Carbs: 2g, Calories: 140

 

Total calories: 574

4.Fruit smoothie

Ingredients

  • 40g quaker oats 

Protien: 4.4g, Carbs: 24g, Calories: 142

 

  • 20g frozen blueberries and raspberries 

Protien: 0.2g, Fats: 0.2g, Carbs: 5.6g, Calories: 24

 

  • 200ml skimmed milk

Protien: 6.8g, Fats: 0.1g, Carbs: 10g, Calories: 70

 

Total calories: 366

5.Egg omelette wrap with roasted veg

Ingredients

  • 3 whole eggs

Protien: 18g, Fats: 15g, Carbs: 3g, Calories: 210

 

  • 200g Mixed peppers

Protien: 2.6g, Fats: 0.8g, Carbs: 9.2g, Calories: 40

 

  • Red onions 

Protien: 0.3g, Fats: 0.2g, Carbs: 3.8g, Calories: 16

 

  • Salad leaves

Protien: 1.2g, Fats: 0.4g, Carbs: 1.6g, Calories: 8

 

  • 20g light cheese

Protien: 5g, Fats: 2.5g, Calories: 42

 

Total calories: 324

TOP 10 LEAN meals

1.Beef noodle stir fry

Ingredients

  • 200g sliced beef strips

Protien: 8.3g, Fats: 4.7g, Calories: 76

 

  • 1 cup of soba noodles

Protien: 6g, Carbs: 24g, Calories: 113

 

  • (100g) chopped Chinese leaf

Protien: 1.5g, Fats: 0.2g, Carbs: 2.2g, Calories: 13

 

  • (100g) Spring greens

Protien: 3g, Fats: 1g, Carbs: 3.1g, Calories: 38 

 

 

 

  • (100g) Courgette

Protien: 1.8g, Fats: 0.4g, Carbs: 1.8g, Calories: 18

 

  • Red onion

Protien: 0.3g, Fats: 0.2, Carbs: 3.8g, Calories: 16

 

  • 1 Yellow pepper

Protien: 1.9g, Fats: 0.4g, Carbs: 11.8g, Calories: 50

 

  • Pak choi

Protien: 1g, Fats: 0.2g, Carbs: 1.5g, Calories: 14

 

  • Lemon grass

Carbs: 6.4g, Calories: 24

 

  • (1 tbsp) Ginger

Protien: 0.1g, Fats: 0g, Carbs: 4g, Calories: 19

 

  • Red chilli 

Carbs: 3g, Calories: 15

 

  • Dark soya sauce

Protien: 0.1g, Fats: 0g, Carbs: 1.4g, Calories: 6

 

Total calories: 402

 

2.Chilli mince with a bed of lettuce veg

Ingredients

  • 200g of 5% lean beef mince

Protien: 31g, Fats: 4.7g, Calories: 166

 

  • 2 cups Lettuce 

Protien: 1.2g, Fats: 0.2g, Carbs: 2.6g, Calories: 14

 

  • Red onions 

Protien: 0.3g, Fats: 0.2g, Carbs: 3.8g, Calories: 16

 

  • Chopped peppers, onions, spinach, ginger & mushrooms

Protien: 5.9g, Fats: 4.8g, Carbs: 15.5g, Calories: 119

 

  • Handfull of kidney beans

Protien: 1g, Carbs: 4g, Calories: 20

 

  • (1 tbsp) Chilli flakes

Protien: 0.1g, Carbs: 0.2g, Calories: 1

 

Total calories: 320

3.Gluten free protein pizza

Ingredients

  • 1 whole meal wrap

Protien: 5.7g, Fats: 4.6g, Carbs: 32.9g, Calories: 202

 

  • 100g cooked chicken breast 

Protien: 40g, Fats: 4.2g, Carbs: 1g, Calories: 198

 

  • 30g Cheese 

Protien: 7.7g, Fats: 9.6g, Carbs: 0.5g, Calories: 117

 

  • 1/2 jar pizza topper

Protien: 0.7g, Fats: 0.3g, Carbs: 18g, Calories: 78

 

  • Choice of your toppings

Protien: 1g, Carbs: 4g, Calories: 20

 

 

Total calories: 595

4.Low carb shredded chicken fajita mix with lettuce shells guacamole

Ingredients

  • Fry 1 large pepper, 1/2 onion, mushrooms & sweetcorn

Protien: 4.2g, Fats: 1g, Carbs: 29g, Calories: 166

 

  • 100g cooked chicken 

Protien: 40g, Fats: 4.2g, Carbs: 1g, Calories: 198

 

  • 2 lettuce shells 

Protien: 1.2g, Fats: 0.2g, Carbs: 2.6g, Calories: 14

 

  • Guacamole (1 avocado, lime juice & salt)

Protien: 4g, Fats: 29g, Carbs: 17g, Calories: 322

 

Total calories: 700

5.Peppered steak and egg with vegetables

Ingredients

  • 8oz sirloin steak

Protien: 56g, Fats: 1.3g, Calories: 304

 

  • 1 fried egg

Protien: 6g, Fats: 5g, Carbs: 1g, Calories: 70

 

  • Spinach

Protien: 0.9g, Fats: 0.1g, Carbs: 1.1g, Calories: 7

 

  • Fried asparagus

Protien: 2.9g, Fats: 0.2g, Carbs: 5.2g, Calories: 27

 

Total calories: 408

6.Tuna and olive salad

Ingredients

  • 1 tin of tuna

Protien: 27g, Fats: 10g, Calories: 198

 

  • Crunchy salad leaves 

Protien: 1.2g, Fats: 0.4g, Carbs: 1.6g, Calories: 8

 

  • Balsamic vinegar (1 tbsp)

Protien: 0.1g, Carbs: 2.7g, Calories: 14

 

  • Olives

Fats: 2.5g, Carbs: 1g, Calories: 25

 

Total calories: 245

7.Turkey steak with side salad and wedges

Ingredients

  • 120g turkey steak (seasoning of your choice)

Protien: 27g, Fats: 10g, Calories: 198

 

  • Green beans 

Protien: 1.2g, Fats: 0.4g, Carbs: 1.6g, Calories: 8

 

  • 100g potato wedges

Protien: 0.1g, Carbs: 2.7g, Calories: 14

 

Total calories: 245

8.steak (8oz) with potato wedges

Ingredients

  • 8oz sirloin steak

Protien: 56g, Fats: 1.3g, Calories: 304

 

  • 180g white potato wedges

Protien: 5.2g, Fats: 3.8g, Carbs: 43g, Calories: 226

 

  • Hot sauce

 

Total calories: 530

9.Turkey burger tower with mixed veg

Ingredients

  • 160g turkey mince + one whole egg

Protien: 34.6g, Fats: 6.5g, Calories: 198

 

  • Fried peppers, red onion, courgettes, boiled green beans

Protien: 3.9g, Fats: 2.3g, Carbs: 14.6g, Calories: 90

 

  • Seasoning of your choice

  • Add lime, ginger, basil and chives

Protien: 0.8g, Fats: 0.1g, Carbs: 10.3g, Calories: 38

 

Total calories: 326

10.Prawn and avocado salad

Ingredients

  • 200g cooked prawns

Protien: 25.2g, Fats: 1g, Carbs: 0.2g, Calories: 100

 

  • 2 handfuls of salad

Protien: 1g, Fats: 0g, Carbs: 3g, Calories: 15

 

  • 1/2 avocado

Protien: 2g, Fats: 15g, Carbs: 9g, Calories: 160

  • Balsamic dressing

Fats: 10g, Carbs: 2g, Calories: 100

 

Total calories: 375

TOP 5 SWEET TREATS

1.Fruit blast

Ingredients

  • 10g rasberries

Protien:1g, Carbs: 4g, Calories: 5

 

  • 10g blueberries

Protien: 0.1g, Carbs: 1.4g, Calories: 6

 

  • 10g blackberries

Protien: 0.5g, Carbs: 2.2g, Calories: 5

  • 10g redcurrants

Fats: 1.4g, Carbs: 1.4g, Calories: 5.6

 

Total calories: 22

2.Sliced apple with peanut butter

Ingredients

  • 1 whole sliced apple

Protien: 0.3g, Fast: 0.2g, Carbs: 14g, Calories: 52

 

  • 30g meridian peanut butter

Protien: 8g, Fat: 15.6g, Carbs: 3.8g, Calories: 184

 

 

Total calories: 236

3.Strawberry bcaa sugar-free jelly

Ingredients

  • 1 pack sugar free jelly

Protien: 1.6g, Carbs: 0.5g, Calories: 8

 

  • 2 scoops bcaa

Protien: 12g, Calories: 48

 

  • Add hot water, mix well till liquid and leave in the fridge over night 

 

Total calories: 56

4.chocolate rice cakes

Ingredients

  • 3 rice cakes

Protien: 2.4g, Fat: 0.6g, Carbs: 24.9g, Calories: 114

 

  • (1g) chocolate sauce

Fat: 0.1g, Carbs: 0.3g, Calories: 2

 

Total calories: 116

 

5.Cookies and cream protein ice cream

Ingredients

  • 1 cup Greek yoghurt

Protien: 23g, Fat: 4.5g, Carbs: 9g, Calories: 170

 

  • 1/2 cup milk

Protien: 4.7g, Fat: 2.6g, Carbs: 6.5g, Calories: 65

  • 1 scoop whey protein

Protien: 25g, Fat: 1.9g,  Carbs: 1.3g, Calories: 130

  • 1 cookies and cream protein bar

Protien: 10g, Fat: 4g,  Carbs: 16g, Calories: 140

 

Total calories: 505

 

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