One Day 3 High Protein Meals
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Enjoy 3 high protein meals with a daily energy average of 1588 Kcal and 155g of protein!
Week 2 20- 26/7
Muscles & Fitness
Monday
Chicken Stroganoff
Allergens: Dairy
532.9 kcal
P: 49.8g
C: 54.6g
F: 10.7g
Balsamic Lentils with Pork and Yogurt
Allergens: Dairy; Celery
718 kcal
P: 67.1g
C: 74.4g
F: 16.1g
Tuna Salad
Allergens: Fish
364 kcal
P: 31.4g
C: 31g
F: 13.4g
Daily Totals
1614.9 kcal
P: 148.3g
C: 160.0g
F: 40.2g
Tuesday
Baked Turkey Omelette with Salad
Allergens: Eggs
465 kcal
P: 47g
C: 19g
F: 22g
Lemon-Tahini Couscous with Chicken
Allergens: Dairy; Gluten; Sesame
588 kcal
P: 44.3g
C: 45.3g
F: 26.3g
Fig and Steak Salad
Allergens: None
596 kcal
P: 52.1g
C: 69.1g
F: 19.1g
Daily Totals
1649 kcal
P: 143.4g
C: 133.4g
F: 67.4g
Wednesday
Creamy Salmon Pasta
Allergens: Fish; Dairy; Gluten
508 kcal
P: 31g
C: 47g
F: 19.5g
Ratatouille Baked Chicken
Allergens: None
469 kcal
P: 55.2g
C: 20.6g
F: 23.3g
Beef Burgers with Vegetables
Allergens: None
586 kcal
P: 57.4g
C: 46.5g
F: 30.5g
Daily Totals
1563 kcal
P: 143.6g
C: 114.1g
F: 73.3g
Thursday
Prawn and White Bean Salad with Avocado
Allergens: Shellfish
585 kcal
P: 56.9g
C: 61.2g
F: 12.8g
Bulgur Chicken, salad and Yogurt
Allergens: Dairy; Gluten, nuts
458 kcal
P: 35.5g
C: 41.2g
F: 16.9g
Balsamic Steak with Halloumi
Allergens: Dairy
561 kcal
P: 60.7g
C: 34.8g
F: 20.1g
Daily Totals
1604 kcal
P: 153.1g
C: 137.2g
F: 49.8g
Friday
Chicken Satay with Vegetables
Allergens: Peanuts; Soy
474 kcal
P: 38.1g
C: 45.3g
F: 21.9g
Salisbury Patties with Gravy
Allergens: Dairy; Gluten
534 kcal
P: 54g
C: 21g
F: 26g
Coconut-Ginger Boneless Seabream Fillet
Allergens: Fish; Coconut
526 kcal
P: 50.1g
C: 35.4g
F: 21.4g
Daily Totals
1534 kcal
P: 142.2g
C: 101.7g
F: 69.3g
Saturday
Baked Vegetarian Omelette
Allergens: Eggs
421 kcal
P: 32.3g
C: 10.4g
F: 23.3g
Mousaka with Salad
Allergens: Dairy; Eggs
474 kcal
P: 54g
C: 26g
F: 16.3g
Spicy Mexican Chicken with Nectarine Salad
Allergens: None
702 kcal
P: 74.4g
C: 46.4g
F: 25.6g
Daily Totals
1597 kcal
P: 160.7g
C: 82.8g
F: 65.2g
Sunday
Protein Pancakes with Fruit
Allergens: Dairy; Eggs; Gluten
520 kcal
P: 31.7g
C: 57.9g
F: 16.4g
Coconut Curry Salmon
Allergens: Fish; Coconut
624.8 kcal
P: 56.8g
C: 32.8g
F: 28.8g
Moroccan Chicken Couscous Salad
Allergens: Gluten
409 kcal
P: 47.5g
C: 25.9g
F: 12g
Daily Totals
1553.8 kcal
P: 136.0g
C: 116.6g
F: 57.2g
Week 3 27/07- 02/08
Muscles & Fitness
Monday
Pork Tenderloin with Rice, Broccoli and Yogurt
Allergens: Dairy
568 kcal
P: 67.9g
C: 47.3g
F: 12g
Chicken with Potatoes, Broccoli, Carrots and Yogurt
Allergens: Dairy
618 kcal
P: 69.4g
C: 58.3g
F: 11.9g
Chicken with Garden Peas
Allergens: None
550.8 kcal
P: 45.3g
C: 58.4g
F: 11.9g
Daily Totals
1736.8 kcal
P: 182.6g
C: 164.0g
F: 35.8g
Tuesday
Salmon with Rice and Broccoli
Allergens: Fish
729 kcal
P: 57.9g
C: 43.3g
F: 35.3g
Chicken Burgers with Vegetables
Allergens: None
479 kcal
P: 49.1g
C: 46.2g
F: 10.1g
Baked Turkey Omelette with Side Salad
Allergens: Eggs
465 kcal
P: 47g
C: 19g
F: 22g
Daily Totals
1673 kcal
P: 154.0g
C: 108.5g
F: 67.4g
Wednesday
Steak with Rice, Broccoli and Yogurt
Allergens: Dairy
660 kcal
P: 62.9g
C: 47.3g
F: 24g
Gluten Free Chicken Burgers with Sweet Potatoes, Broccoli and Yoghurt
Allergens: Dairy
450 kcal
P: 49.9g
C: 46.9g
F: 24g
Smoked Salmon and Shrimp Salad
Allergens: Fish; Shellfish
522 kcal
P: 57.9g
C: 36g
F: 15.6g
Daily Totals
1632 kcal
P: 170.7g
C: 130.2g
F: 63.6g
Thursday
Lasagna
Allergens: Dairy; Gluten
505 kcal
P: 42g
C: 38g
F: 20g
Chicken Breast with Vegetables and Yogurt
Allergens: Dairy
578 kcal
P: 68.9g
C: 50.6g
F: 10.2g
Quinoa Salad with Tofu
Allergens: Soy
601 kcal
P: 30g
C: 65.5g
F: 25.3g
Daily Totals
1684 kcal
P: 140.9g
C: 154.1g
F: 55.5g
Friday
Boneless Seabream Fillet with Rice and Broccoli
Allergens: Fish
495.5 kcal
P: 58.5g
C: 47.4g
F: 9.9g
Lentils with Tuna
Allergens: Fish
490 kcal
P: 47.5g
C: 71.9g
F: 7.4g
Chicken with Chimichurri and Vegetables
Allergens: None
530 kcal
P: 66.4g
C: 5.6g
F: 26.4g
Daily Totals
1515.5 kcal
P: 172.4g
C: 124.9g
F: 43.7g
Saturday
Baked Vegetarian Omelette
Allergens: Eggs
421 kcal
P: 32.3g
C: 10.4g
F: 23.3g
Teriyaki Salmon with Vegetables
Allergens: Fish; Soy
664 kcal
P: 76.4g
C: 40.4g
F: 21.2g
Bean and Tuna Salad
Allergens: Fish
406 kcal
P: 34.5g
C: 52.4g
F: 7.2g
Daily Totals
1491 kcal
P: 143.2g
C: 103.2g
F: 51.7g
Sunday
Cottage Cheese Protein Bowl
Allergens: Dairy; Nuts
419.8 kcal
P: 37g
C: 14.5g
F: 23g
Boneless Seabass Fillet with Parmesan and Vegetables
Allergens: Fish; Dairy
470 kcal
P: 41.7g
C: 42g
F: 11.7g
Halloumi Salad with Chicken
Allergens: Dairy
611 kcal
P: 53g
C: 31.8g
F: 24g
Daily Totals
1500.8 kcal
P: 131.7g
C: 88.3g
F: 58.7g
Week 4 3 - 9/08
Muscles & Fitness
Monday
Honey-Mustard Chicken
Allergens: Mustard
593 kcal
P: 68.7g
C: 47.8g
F: 13.5g
Boneless Seabream Fillet with Rice and Vegetables
Allergens: Fish; Dairy
570 kcal
P: 68.1g
C: 45.1g
F: 12.9g
Spinach Dahl
Allergens: None
368 kcal
P: 16.2g
C: 72g
F: 4.6g
Daily Totals
1531 kcal
P: 153.0g
C: 164.9g
F: 31.0g
Tuesday
Baked Turkey Omelette with Salad
Allergens: Eggs
465 kcal
P: 47g
C: 19g
F: 22g
Penne Beef Bolognese
Allergens: Gluten; Dairy
702 kcal
P: 47g
C: 80.9g
F: 22.1g
Baked Chicken with Vegetables and Yogurt
Allergens: Dairy
599 kcal
P: 71.7g
C: 46.6g
F: 9.3g
Daily Totals
1766 kcal
P: 165.7g
C: 146.5g
F: 53.4g
Wednesday
Chicken with Almonds and Tzatziki
Allergens: Dairy; Nuts
566 kcal
P: 70.7g
C: 16.3g
F: 22.8g
Steak strips Asian style with veggies and Rice
Allergens: Soy, Fish
617 kcal
P: 60.7g
C: 62.5g
F: 12.1g
Black eye beans with Tuna Salad
Allergens: Fish
385.6 kcal
P: 33.4g
C: 46g
F: 7.3g
Daily Totals
1568.6 kcal
P: 164.8g
C: 124.8g
F: 42.2g
Thursday
Honey-Garlic Shrimp with Rice
Allergens: Shellfish
512 kcal
P: 47g
C: 54g
F: 11.3g
Stuffed Peppers
Allergens: None
632 kcal
P: 48.8g
C: 61.8g
F: 21.2g
Chicken Caesar Salad
Allergens: Dairy; Gluten; Fish; Eggs
489 kcal
P: 54.2g
C: 27.6g
F: 16.9g
Daily Totals
1633 kcal
P: 150.0g
C: 143.4g
F: 49.4g
Friday
Tuna Burgers
Allergens: Fish
635 kcal
P: 39.7g
C: 71g
F: 20.6g
Pork Chops with Vegetables
Allergens: None
542 kcal
P: 55.8g
C: 22.2g
F: 24.2g
Chicken Tenders with Sweet Potatoes
Allergens: None
551.2 kcal
P: 47.3g
C: 43.1g
F: 17.4g
Daily Totals
1728.2 kcal
P: 142.8g
C: 136.3g
F: 62.2g
Saturday
Baked Vegetarian Omelette
Allergens: Eggs
421 kcal
P: 32.3g
C: 10.4g
F: 23.3g
Pork Medallions with Mustard Sauce
Allergens: Dairy; Mustard
681 kcal
P: 54.7g
C: 44.9g
F: 30.8g
Shrimp with Rice and Vegetables
Allergens: Shellfish
529 kcal
P: 67.2g
C: 43.4g
F: 7g
Daily Totals
1631 kcal
P: 154.2g
C: 98.7g
F: 61.1g
Sunday
Boneless Seabass Fillet with Chili-Lime
Allergens: Fish
582 kcal
P: 49.3g
C: 33.1g
F: 27.6g
Protein Pancakes with Berries
Allergens: Dairy; Gluten; Eggs
520 kcal
P: 31.7g
C: 57.9g
F: 16.4g
Sesame-Parmesan Chicken
Allergens: Dairy; Sesame
473 kcal
P: 50.7g
C: 34.1g
F: 14.3g
Daily Totals
1575 kcal
P: 131.7g
C: 125.1g
F: 58.3g
Week 1 10 - 16/08
Muscles & Fitness
Monday
Walnut-Rosemary Roasted Salmon with Sweet Potato and Broccoli
Allergens: Fish; Nuts
659 kcal
P: 54.8g
C: 56g
F: 24.7g
Swiss Steak in Tomato Gravy
Allergens: None
541.5 kcal
P: 58.8g
C: 23.7g
F: 6.2g
Keto Chicken Fajitas with Peppers and Yogurt
Allergens: Dairy
454 kcal
P: 44.9g
C: 16.4g
F: 21.5g
Daily Totals
1654.5 kcal
P: 158.5g
C: 96.1g
F: 52.4g
Tuesday
Baked Turkey Omelette with Side Salad
Allergens: Eggs
465 kcal
P: 47g
C: 19g
F: 22g
Shepherd's Pie with Yogurt and Salad
Allergens: Dairy
530 kcal
P: 57.4g
C: 41g
F: 16g
Orange Chicken with Rice and Peppers
Allergens: Soy
616 kcal
P: 77.6g
C: 73.1g
F: 5.4g
Daily Totals
1611 kcal
P: 182.0g
C: 133.1g
F: 43.4g
Wednesday
Baked Chicken and Potatoes with Tzatziki
Allergens: Dairy
580.5 kcal
P: 47.9g
C: 48.8g
F: 22.5g
Prawn Noodles with Ginger-Soy Sauce
Allergens: Shellfish; Soy
539 kcal
P: 53.8g
C: 67.4g
F: 8.6g
Lamb Kofta with Yogurt and Herbs
Allergens: Dairy
470.4 kcal
P: 40.4g
C: 10.4g
F: 26.2g
Daily Totals
1589.9 kcal
P: 142.1g
C: 126.6g
F: 57.3g
Thursday
Madras Chicken with Tzatziki
Allergens: Dairy
559.5 kcal
P: 70.7g
C: 53.9g
F: 8.3g
Vegetarian Enchiladas
Allergens: Dairy; Gluten
571.9 kcal
P: 30.6g
C: 79.8g
F: 17.3g
Turkey Meatloaf with Zucchini and Salad
Allergens: Dairy
552.5 kcal
P: 45.7g
C: 33.3g
F: 26.3g
Daily Totals
1683.9 kcal
P: 147.0g
C: 167.0g
F: 51.9g
Friday
Pork Chops with Balsamic Onion and Rice
Allergens: None
673 kcal
P: 43.8g
C: 67.9g
F: 24.7g
Chicken Gyros with Pita and Tzatziki
Allergens: Dairy; Gluten
434 kcal
P: 51.7g
C: 14.8g
F: 15.4g
Baked Fish with Salad
Allergens: Fish
490 kcal
P: 58.8g
C: 34.2g
F: 13.2g
Daily Totals
1597 kcal
P: 154.3g
C: 116.9g
F: 53.3g
Saturday
Cottage Cheese Protein Bowl
Allergens: Dairy; Nuts
419.8 kcal
P: 37g
C: 14.5g
F: 23g
Swordfish Kebabs with Vegetables
Allergens: Fish
450 kcal
P: 61g
C: 11.4g
F: 16.6g
Keto Ginger Chicken with Rice
Allergens: None
697 kcal
P: 83.6g
C: 44g
F: 19g
Daily Totals
1566.8 kcal
P: 181.6g
C: 69.9g
F: 58.6g
Sunday
Shrimp Santorini with Vegetables
Allergens: Shellfish; Dairy
593.5 kcal
P: 53.4g
C: 21.8g
F: 27.1g
Quiche with Side Salad
Allergens: Dairy; Eggs; Gluten
451 kcal
P: 45.6g
C: 8.6g
F: 27.1g
Teriyaki Chicken with Rice
Allergens: Soy
450 kcal
P: 50.5g
C: 40g
F: 5.3g
Daily Totals
1494.5 kcal
P: 149.5g
C: 70.4g
F: 59.5g
