Research tells us that we need around 3g of protein per kilogram of lean bodyweight every day in order to build muscle and burn fat. You also need to reduce your carb intake to better allow your body to manage the nutrients we get from our diet. This meal plan has been created for a man weighing 75kg with a body fat percentage of 15 per cent, so his lean body weight is 63.75kg. However, if you’re heavier, you need to work out how much protein you need. Take your weight and divide it by 100. Subtract your body-fat percentage from 100, then multiply the two values together and this is your lean body weight. You need 3g of protein per kg of lean body weight, so multiply this by 3 and this is your daily protein target which needs to be split over four to six meals.
Monday
Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.
Snack: Post-workout smoothie: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.
Lunch: One medium baked sweet potato with one can of tuna in water (drained) and spinach.
Snack: Two boiled eggs.
Dinner: Salmon fillet with green beans and asparagus.
Snack: Greek yoghurt with cinnamon and six brazil nuts.
Tuesday
Breakfast: Two grilled rashers of bacon and two boiled eggs.
Snack: Small pot of hummus and sugar snap peas, carrots and pepper.
Lunch: Ham salad.
Snack: 100g cooked prawns.
Dinner: Two home-made hamburgers with a spinach and cherry tomato salad.
Snack: Greek yoghurt with cinnamon and ten almonds.
Wednesday
Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.
Snack: Post-workout shake: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, a handful of frozen berries and ice cubes.
Lunch: Smoked salmon with spinach, cucumber and mixed salad leaves.
Snack: Two boiled eggs.
Dinner: Chicken and cashew nut stir-fry
Snack: Whey protein mixed with 1tbsp Greek yoghurt, water and ice.
Thursday
Breakfast: Two grilled rashers of bacon and two boiled eggs.
Snack: 50g cottage cheese with celery, carrot and cucumber sticks.
Lunch: Roast chicken with baked sweet potato and runner beans.
Snack: 100g cooked prawns.
Dinner: Cod fillet with roasted vegetables.
Snack: Greek yoghurt with cinnamon and ten almonds.
Friday
Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.
Snack: Post-workout smoothie: blend one scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.
Lunch: Tuna salad.
Snack: Raw vegetables with guacamole (chop ½ a ripe avocado, ¼ of a tomato and ¼ of a red onion, and mix with coriander and lime juice).
Dinner: Steak with steamed green vegetables. Small glass of red wine.
Snack: Greek yoghurt with cinnamon and six brazil nuts.
Saturday
Breakfast: Two poached eggs, two grilled rashers of bacon, two grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.
Snack: Small pot of hummus with celery, carrots and cucumber.
Lunch: Diced lamb grilled on skewers with green and red peppers, cherry tomatoes and one small red onion, plus ½ a baked sweet potato.
Snack: One small can of salmon.
Dinner: Beef meatballs in tomato sauce with green vegetables.
Snack: Greek yoghurt with cinnamon and ten almonds.
Sunday
Breakfast: Two poached eggs, two grilled rashers of bacon, two grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.
Snack: 50g cottage cheese with celery, carrot and cucumber sticks.
Lunch: Chicken stir-fry.
Snack: 100g cooked prawns.
Dinner: Grilled salmon fillet with roasted vegetables.
Snack: Greek yoghurt with cinnamon and six brazil nuts.
