Daily protein shake required. 30g whey in water every morning — that's how we hit protein at this calorie level. Tap any meal to expand the full recipe and ingredients.
Monday
1,455
kcal
144g
protein
92g
carbs
59g
fat
Breakfast
Scrambled Eggs on Toast with Smoked Salmon
10 min · 1 serving
380
kcal
28g
protein
13g
carbs
23g
fat
Ingredients
3 eggs
2 slices wholemeal or sourdough bread
4 slices smoked salmon
1 tbsp butter
Salt and black pepper
Method
1Beat the eggs with a pinch of salt and pepper.
2Melt butter in a pan over low-medium heat. Add eggs and stir gently and slowly until just set — don't rush it.
3Toast the bread. Lay 2 slices of smoked salmon on each slice.
4Spoon the scrambled eggs over the top. Serve immediately.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Turkish Chicken Salad with Cacik Yogurt Sauce
45 min · serves 4 — batch cook, use rest through the week
643
kcal
67g
protein
27g
carbs
30g
fat
Ingredients
1 whole roast chicken, torn into pieces
1 large head green gem lettuce, torn
¼ red cabbage, thinly sliced
1 carrot, grated
2 tomatoes, diced
1 small red onion, thinly sliced
2 large pickled cucumbers / gherkins, sliced
2 jalapeño peppers
Handful flat-leaf parsley, chopped
Juice of 1 lemon
1 cup olive oil
Salt and pepper
Cacik: 250ml plain Greek yogurt, 1 small cucumber, 3 garlic cloves, lemon juice, salt
Method
1Make the Cacik: finely dice the cucumber, salt it and leave 30 min to release juices. Mix into Greek yogurt with crushed garlic and lemon juice. Refrigerate.
2Char the jalapeños in a hot griddle pan with a little oil until blackened on all sides.
3Toss tomatoes, cucumber, red onion and parsley with lemon juice, salt and pepper. Leave 30 min in the fridge.
4In a large bowl combine lettuce, red cabbage, grated carrot and gherkins.
5Add the torn chicken and drained tomato salsa to the salad. Toss well.
6Plate up with charred jalapeños and a generous spoon of Cacik on the side.
3 boneless skinless chicken breasts, cut into 1" cubes
1 large red onion, finely chopped
1 can (400g) black beans, drained
1 can (400g) chilli beans
2 cans diced tomatoes with green chilis
1 can (400g) diced tomatoes
1 can (400g) sweetcorn, drained
Method
1Add all ingredients to the slow cooker. No browning needed — everything goes in raw.
2Cook on low for 8 hours or high for 4 hours.
3Serve as is. Keep it clean — skip the tortilla chips, cheese and sour cream.
4Portion leftovers into containers and freeze for Saturday's dinner.
Tuesday
1,465
kcal
136g
protein
115g
carbs
52g
fat
Breakfast
Chocolate Overnight Oats & Berries
5 min prep the night before · 1 serving
365
kcal
19g
protein
58g
carbs
9g
fat
Ingredients
⅓ cup rolled oats
½ cup low-fat plain Greek yogurt
⅓ cup unsweetened almond milk
2 tsp chia seeds
1 tbsp unsweetened cocoa powder
1½ tsp honey
2 tbsp blueberries
4 strawberries, sliced
Small handful raspberries and blackberries
Method
1The night before: mix oats, yogurt, almond milk, chia seeds, cocoa powder and honey in a small bowl until combined.
2Transfer to an airtight jar or container. Refrigerate overnight.
3In the morning: give it a stir and top with all the berries. Eat straight from the jar.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Southern Tuna Salad on Mixed Greens
5 min · 1 serving
324
kcal
31g
protein
4g
carbs
20g
fat
Ingredients
1 × 280g can white albacore tuna in water, drained
2 tbsp finely chopped celery
1 hard-boiled egg, chopped
2 tbsp finely chopped red onion
1 tbsp sweet relish
3 tbsp mayonnaise
2 tsp Dijon mustard
1 tsp Old Bay seasoning (or paprika + celery salt)
Large handful mixed greens to serve
Method
1Flake the drained tuna into a bowl with a fork.
2Add celery, hard-boiled egg and red onion. Stir to combine.
3Add relish, mayo, Dijon and Old Bay seasoning. Mix until well combined.
4Serve on a bed of mixed greens. Also works great on rice cakes if you want something to scoop with.
Dinner
Salmon with Roasted Vegetables
45 min · serves 2
496
kcal
39g
protein
45g
carbs
18g
fat
Ingredients
2 salmon fillets
1 medium potato, roughly diced
1 parsnip, roughly diced
1 carrot, roughly diced
1 onion, sliced
150g cherry tomatoes
1 tbsp olive oil
1 tsp lemon juice
2 tsp fresh rosemary and thyme, chopped
Salt, pepper and paprika
Method
1Preheat oven to 200°C. Season salmon with salt, pepper and a pinch of paprika. Set aside.
2Toss potato, parsnip and carrot in olive oil and season. Spread on a roasting tray and roast 15 min.
3Add the onion. Roast a further 10–15 min.
4Nestle the salmon fillets and cherry tomatoes into the veg. Drizzle with lemon juice and scatter over the herbs.
5Roast 10–15 min until salmon is cooked through and flakes easily. Serve straight from the tray.
Evening
Low-fat Cottage Cheese
200g — eat straight or with a few sliced cherry tomatoes
160
kcal
22g
protein
5g
carbs
3g
fat
Wednesday
1,631
kcal
144g
protein
136g
carbs
61g
fat
Breakfast
Scrambled Eggs on Toast with Smoked Salmon
10 min · 1 serving
380
kcal
28g
protein
13g
carbs
23g
fat
Ingredients
3 eggs
2 slices wholemeal or sourdough bread
4 slices smoked salmon
1 tbsp butter
Salt and black pepper
Method
1Beat the eggs with a pinch of salt and pepper.
2Melt butter in a pan over low-medium heat. Add eggs and stir gently and slowly until just set.
3Toast the bread. Lay 2 slices of smoked salmon on each slice.
4Spoon scrambled eggs over the top and serve immediately.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Cranberry Pecan Greek Yogurt Chicken Salad
5 min · serves 2
494
kcal
42g
protein
63g
carbs
13g
fat
Ingredients
2 × 140g cans roasted or poached chicken breast, drained
3 tbsp plain Greek yogurt
2 tbsp finely chopped spring onion
2 tbsp dried cranberries
2 tbsp roughly chopped pecans
Sea salt, to taste
Mixed greens or rice cakes to serve
Method
1Flake the chicken into a bowl.
2Add Greek yogurt, spring onion, cranberries and pecans.
3Mix well. Season with sea salt.
4Serve on mixed greens, in an avocado half, or with rice cakes on the side.
Dinner
Red Lentil Soup with Chicken & Turnips
55 min · serves 8 — freeze leftovers in portions
477
kcal
27g
protein
52g
carbs
20g
fat
Ingredients
2 cups dried red lentils, rinsed
2 cups cooked shredded chicken breast
1 large turnip, peeled and diced
3 medium carrots, peeled and diced
3 celery stalks, diced
1 medium yellow onion, diced
6 garlic cloves, minced
1 × 800g can plum tomatoes, drained and chopped
8 cups vegetable stock
2 tbsp olive oil
½ cup flat-leaf parsley, chopped
Salt and black pepper
Method
1Heat olive oil in a large pot over medium heat. Add onion, carrots and celery. Cook 8–10 min until soft, stirring occasionally.
2Add garlic and cook 2 more minutes. Season with salt and pepper.
3Add tomatoes, turnip and lentils. Stir in the vegetable stock. Bring to a boil then reduce to a simmer.
4Simmer 20 min until turnips are tender and lentils are cooked through.
5Add shredded chicken and parsley. Cook 5 more minutes. Adjust seasoning. Serve with parsley on top.
Evening
Low-fat Cottage Cheese
200g — eat straight or with a few sliced cherry tomatoes
160
kcal
22g
protein
5g
carbs
3g
fat
Thursday
1,429
kcal
136g
protein
106g
carbs
55g
fat
Breakfast
Chocolate Overnight Oats & Berries
5 min prep the night before · 1 serving
365
kcal
19g
protein
58g
carbs
9g
fat
Ingredients
⅓ cup rolled oats
½ cup low-fat plain Greek yogurt
⅓ cup unsweetened almond milk
2 tsp chia seeds
1 tbsp unsweetened cocoa powder
1½ tsp honey
Mixed berries to top
Method
1The night before: mix oats, yogurt, almond milk, chia seeds, cocoa powder and honey together.
2Transfer to an airtight jar. Refrigerate overnight.
3In the morning: top with berries and eat.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Turkish Chicken Salad with Cacik Yogurt Sauce
Leftovers from Monday · serves 4 total
643
kcal
67g
protein
27g
carbs
30g
fat
See Monday's recipe — batch made on Monday, portioned for Thursday. Pull from the fridge and plate up with the leftover Cacik.
Dinner
Balsamic & Honey Glazed Salmon with Lemony Asparagus
60 min · serves 2
301
kcal
25g
protein
18g
carbs
14g
fat
Ingredients
2 salmon fillets (approx. 225g total)
1 tbsp balsamic vinegar
2 tbsp apple cider vinegar
1 tbsp honey
1 tbsp grapeseed or light olive oil
3 garlic cloves, minced
1 tsp dried herbs de Provence
Pinch of dried dill
Salt and pepper
12 asparagus stalks
Juice and zest of 1 lemon
2 tbsp vegetable stock
Method
1Whisk together balsamic vinegar, apple cider vinegar, oil, honey, dill, herbs de Provence, salt and pepper to make the marinade.
2Place salmon in a baking dish and pour marinade over. Leave at least 15 min (or overnight in the fridge).
3Turn oven to high broil/grill. Drizzle lemon juice over the fish and bake on the top rack for 10–12 min until glazed and sizzling.
4Meanwhile: trim asparagus and toss in oil. Sauté in a pan over medium heat for 5 min. Add vegetable stock, cover and cook 4 min more.
5Add garlic to the asparagus, cover and cook a final 3–5 min until just tender. Grate lemon zest over the top before serving.
Friday
1,480
kcal
145g
protein
70g
carbs
66g
fat
Breakfast
Scrambled Eggs on Toast with Smoked Salmon
10 min · 1 serving
380
kcal
28g
protein
13g
carbs
23g
fat
Ingredients
3 eggs
2 slices wholemeal or sourdough bread
4 slices smoked salmon
1 tbsp butter
Salt and black pepper
Method
1Beat eggs with salt and pepper.
2Melt butter over low-medium heat. Add eggs and stir slowly until just set.
3Toast bread, lay smoked salmon on top, then spoon over the eggs.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Southern Tuna Salad on Mixed Greens
5 min · 1 serving
324
kcal
31g
protein
4g
carbs
20g
fat
See Tuesday's recipe — same dish. Takes 5 minutes. Make a double batch on Tuesday and keep half in the fridge for today.
Dinner
Salmon with Roasted Vegetables
45 min · serves 2
496
kcal
39g
protein
45g
carbs
18g
fat
See Tuesday's recipe — same dish. Fresh salmon fillets from the fridge. Roast the veg, nestle in the fish, 45 minutes total.
Evening
Low-fat Cottage Cheese
200g — eat straight or with cherry tomatoes
160
kcal
22g
protein
5g
carbs
3g
fat
Saturday
1,616
kcal
135g
protein
181g
carbs
47g
fat
Saturday heads up: carbs run high (181g) because overnight oats + chicken salad both land high on carbs. Swap lunch to the tuna salad to drop carbs to ~110g if you want to tighten it.
Breakfast
Chocolate Overnight Oats & Berries
5 min prep the night before · 1 serving
365
kcal
19g
protein
58g
carbs
9g
fat
See Tuesday's recipe — exact same prep. Do it Friday night before bed.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Cranberry Pecan Greek Yogurt Chicken Salad
5 min · serves 2
494
kcal
42g
protein
63g
carbs
13g
fat
See Wednesday's recipe. 5 minutes to put together. Serve on greens.
Dinner
Slow Cooker Chicken Taco Soup
Frozen portion from Monday — defrost and reheat
477
kcal
27g
protein
52g
carbs
20g
fat
See Monday's recipe. This is a frozen portion from Monday's batch. Defrost in the fridge overnight Friday, reheat in a pot until hot through.
Evening
Low-fat Cottage Cheese
200g
160
kcal
22g
protein
5g
carbs
3g
fat
Sunday
1,444
kcal
145g
protein
61g
carbs
69g
fat
Breakfast
Scrambled Eggs on Toast with Smoked Salmon
10 min · 1 serving
380
kcal
28g
protein
13g
carbs
23g
fat
See Monday's recipe.
Snack
Whey Protein Shake
30g whey powder in 300ml water
120
kcal
25g
protein
3g
carbs
2g
fat
Lunch
Turkish Chicken Salad with Cacik Yogurt Sauce
Leftovers from Monday's batch
643
kcal
67g
protein
27g
carbs
30g
fat
Final portion from Monday's batch. See Monday's recipe for full details.
Dinner
Balsamic & Honey Glazed Salmon with Lemony Asparagus
60 min · serves 2
301
kcal
25g
protein
18g
carbs
14g
fat
See Thursday's recipe — same dish. A good Sunday dinner, takes 60 minutes but most of that is hands-off marinating time.
Shopping List
Protein
1 whole roast chicken
Smoked salmon (×4 packs, ~120g each)
Salmon fillets (×4)
2 × 280g cans white albacore tuna in water
2 × 140g cans roasted chicken breast
3 boneless skinless chicken breasts
Eggs (×2 dozen)
Whey protein powder (min. 210g for the week)
Low-fat cottage cheese (×4 × 200g tubs)
Plain 0% Greek yogurt (×2 large tubs)
Produce
Mixed salad greens (large bag)
Cherry tomatoes (×2 punnets)
1 large cucumber
1 small Lebanese cucumber
Asparagus (×2 bunches)
1 large head green gem lettuce
¼ red cabbage
3 carrots
1 parsnip
1 medium potato
1 large turnip
3 celery stalks
2 red onions + 1 yellow onion
2 tomatoes
3 jalapeño peppers
Lemons (×5)
Flat-leaf parsley (large bunch)
Mixed berries (fresh or frozen)
Pantry
Rolled oats
Sourdough or wholemeal bread
Red lentils (500g)
Dried cranberries (small bag)
Pecans (small bag)
Unsweetened almond milk
Chia seeds
Cocoa powder (unsweetened)
Honey
Balsamic vinegar
Apple cider vinegar
Sweet relish
Dijon mustard
Mayonnaise
Old Bay seasoning (or paprika + celery salt)
Herbs de Provence
Dried dill
Grapeseed or light olive oil
Olive oil
Tins & Jars
1 × 400g can black beans
1 × 400g can chilli beans
2 × 400g cans diced tomatoes with green chilis
1 × 400g can diced tomatoes
1 × 400g can sweetcorn
1 × 800g can plum tomatoes
2 large pickled cucumbers / gherkins
Vegetable stock (1.5 litres)
Spices
Garlic (×1 bulb — need ~9 cloves total)
Ground cumin
Ground coriander
Smoked paprika
Chilli flakes
Salt and black pepper
Rosemary (fresh or dried)
Thyme (fresh or dried)
Batch Cook Notes
Monday: Make Turkish Chicken Salad (serves 4) — use Mon + Thu + Sun lunches
Monday: Start Chicken Taco Soup in slow cooker — serves 6, freeze 1 portion for Saturday
Wednesday: Make Red Lentil Soup (serves 8) — freeze remaining portions
Tue/Fri: Double the tuna salad on Tuesday and refrigerate for Friday