Not a diet. Not a detox. A week of eating that fuels training, tastes good, and doesn't require a nutrition degree.
A full week of meals — but first, one thing to understand: this isn't about perfection. It's about building a baseline of good habits that are actually maintainable.
The Principles Behind This Plan
- Protein at every meal. Aim for 25–35g per sitting. Keeps you full, preserves muscle.
- Carbs timed around training. More carbs pre and post workout. Less in the evenings.
- Don't fear fat. Avocado, olive oil, nuts — these support hormones and satiety.
- Vegetables first. Fill half your plate before anything else.
Monday
Breakfast: Greek yogurt + berries + granola + drizzle of honey
Lunch: Grilled chicken salad with quinoa, cucumber, cherry tomatoes, lemon dressing
Snack: Apple + 2 tbsp almond butter
Dinner: Baked salmon, roasted sweet potato, steamed broccoli
Tuesday
Breakfast: 2 eggs scrambled + whole grain toast + half avocado
Lunch: Turkey and avocado wrap with spinach
Snack: Protein shake + banana
Dinner: Chicken stir-fry with lots of veg over brown rice
Wednesday
Breakfast: Overnight oats with chia seeds, banana, and peanut butter
Lunch: Tuna with whole grain crackers, cucumber, cherry tomatoes
Snack: Edamame + small handful of almonds
Dinner: Lean beef bolognese with wholemeal pasta
Thursday
Breakfast: Smoothie: spinach, banana, protein powder, oats, almond milk
Lunch: Chicken and roasted veg grain bowl
Snack: Greek yogurt + walnuts
Dinner: Grilled prawns, quinoa, green salad with olive oil
Friday
Breakfast: Eggs any style + smoked salmon + sourdough toast
Lunch: Lentil soup + whole grain bread
Snack: Protein bar (look for 20g+ protein, low sugar)
Dinner: Turkey burger (no bun, loaded with veg) + sweet potato fries
Saturday
Breakfast: Protein pancakes: oats, egg whites, banana, blended and cooked
Lunch: Salmon sushi bowl at home: rice, cucumber, avocado, edamame, soy
Snack: Hummus + raw veg
Dinner: Lamb cutlets, roasted vegetables, tzatziki
Sunday
Breakfast: The big one — eggs, bacon (lean), baked beans, mushrooms, tomato
Lunch: Leftovers or simple chicken and rice
Snack: Dark chocolate (85%+) + handful of mixed nuts
Dinner: Easy baked cod with lemon, new potatoes, peas
"Sustainable beats optimal every time. A good diet you maintain for two years beats a perfect diet you abandon in three weeks."
Gear & Supplements
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