Goal: Energy, endurance, lean muscle, and recovery
Calories: Approx. 2,400–2,700 kcal (adjust portion sizes based on your weight, goal, and intensity)
Breakfast (Pre-Training or Morning Meal)
Oats + Protein + Fruit
• 60g rolled oats
• 1 scoop whey protein (chocolate or vanilla)
• 1 banana or handful of berries
• 1 tsp peanut butter
• Water or semi-skimmed milk
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Why: Slow-release carbs + protein = energy for morning training or fuel to start your day.
Mid-Morning Snack (Optional)
Greek Yoghurt + Nuts
• 150g low-fat Greek yoghurt
• Small handful of almonds or walnuts
• Drizzle of honey or cinnamon
Why: Keeps you full, balances blood sugar, supports muscle repair.
Lunch (Post-Training or Midday Fuel)
Grilled Chicken Wrap + Veg
• 1 large wholemeal wrap
• 100–150g grilled chicken breast
• Mixed salad leaves, cucumber, tomato
• Low-fat hummus or light mayo
• Side of sweet potato wedges or brown rice
Why: Balanced carbs and lean protein for recovery and sustained energy.
Afternoon Snack
Tuna & Rice Cakes or Boiled Eggs & Fruit
Option A:
• 2–3 rice cakes
• 1 tin of tuna in spring water
• Squeeze of lemon or hot sauce
Option B:
• 2 boiled eggs
• 1 apple or orange
Why: Easy protein boost and light carb hit without crashing your energy.
Dinner (Recovery & Muscle Repair)
Lean Beef Stir Fry or Salmon & Quinoa
Option A:
• 150g lean beef strips
• Stir-fry veg (peppers, onions, broccoli)
• 1 tbsp soy sauce or teriyaki
• 80g cooked basmati rice
Option B:
• 120g baked salmon fillet
• Quinoa or couscous
• Roasted vegetables (courgette, carrots, sweet peppers)
Why: Great protein + micronutrient-rich + helps rebuild muscles overnight.
Evening Option (If Training Late or Still Hungry)
Casein Protein Shake or Cottage Cheese
• 1 scoop casein protein in water
• Or 100g low-fat cottage cheese + berries
Why: Slow-digesting protein to support overnight recovery.
Hydration & Tips
• Aim for 2.5–3L of water daily
• Coconut water or electrolyte tabs post-training if you sweat heavily
• Herbal teas like ginger or peppermint aid digestion