top of page

Day 1

Day 1 – Chicken, Beef & Lamb Mix

 Breakfast: High-Protein Greek Yogurt Bowl

Ingredients:

  • Greek yogurt (200g)

  • 1 scoop protein powder

  • 1 tbsp peanut butter

  • 1 banana

How to make it:

  1. Mix Greek yogurt and protein powder in a bowl.

  2. Slice the banana and mix it in.

  3. Drizzle peanut butter on top.

Nutritional Info:

  • Calories: 450

  • Protein: 45g

  • Carbs: 40g

  • Fats: 10g

✅ Add carbs: +30g oats (+20g carbs)
✅ Reduce carbs: Half banana (-15g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Lunch: Beef & Rice Power Bowl

Ingredients:

  • Lean beef mince (150g)

  • Brown rice (100g)

  • Spinach (50g)

  • Olive oil (1 tbsp)

How to make it:

  1. Cook beef mince in a pan with olive oil for 8-10 minutes.

  2. Cook brown rice (15 minutes or use microwave pack for speed).

  3. Mix spinach in with beef while hot to soften it.

  4. Combine in a bowl.

Nutritional Info:

  • Calories: 600

  • Protein: 50g

  • Carbs: 70g

  • Fats: 15g

✅ Add carbs: +50g rice (+20g carbs)
✅ Reduce carbs: Half rice (-30g carbs)
✅ Increase protein: Add 50g beef (+12g protein)

 Snack: Protein Shake + Almond Butter Rice Cakes

Ingredients:

  • 1 scoop protein powder

  • Almond milk (300ml)

  • 2 rice cakes

  • 1 tbsp almond butter

How to make it:

  1. Blend protein powder and almond milk.

  2. Spread almond butter on rice cakes.

Nutritional Info:

  • Calories: 300

  • Protein: 40g

  • Carbs: 30g

  • Fats: 8g

✅ Add carbs: +1 rice cake (+15g carbs)
✅ Reduce carbs: 1 rice cake (-15g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Dinner: Chicken Breast Wrap with Veggies & Avocado

Ingredients:

  • Chicken breast (200g)

  • Whole wheat wrap (1)

  • Avocado (50g)

  • Broccoli (100g)

How to make it:

  1. Cook chicken breast in a pan (8-10 mins).

  2. Steam broccoli or microwave for 3 minutes.

  3. Slice avocado and add to the wrap.

  4. Add chicken and broccoli and roll it up.

Nutritional Info:

  • Calories: 650

  • Protein: 60g

  • Carbs: 60g

  • Fats: 15g

✅ Add carbs: +50g rice on the side (+20g carbs)
✅ Reduce carbs: Use a lettuce wrap instead (-30g carbs)
✅ Increase protein: Add 50g chicken (+12g protein)

 Day 1 Total (Muscle Gain Version):

  • Calories: 2,000

  • Protein: 195g

  • Carbs: 200g

  • Fats: 50g

bottom of page