5 min420KCAL
Overnight Protein Oats
Ingredients
- Rolled oats 50 g
- Greek yoghurt 150 g
- Protein powder 1 scoop
- Milk 100 ml
- Berries a handful
32 gProtein52 gCarbs9 gFat
Nutrition
Eat forreal life.
No banned foods and no detox teas. Know your numbers, build a decent plate and keep it going through the busy weeks.
The basics
Four rules.That's it.
Get these right most days and the rest is detail.
Protein every meal
A palm-sized portion at each meal keeps you full and protects muscle while you lose fat.
Plants on half the plate
Vegetables and fruit fill you up for very few calories. Aim for colour, not perfection.
Plan the bad week
Decide now what you eat when work explodes. A default meal beats a perfect plan you drop.
Drink before you snack
Thirst often feels like hunger. A big glass of water first, then decide.
Calculators
Know yournumbers.
Four tools, all free. Start with calories, then split them into macros.
Calorie target
How much should I eat?
Based on the Mifflin-St Jeor equation. A starting point, not a rule: adjust after two weeks.
Macro split
Protein, carbs and fat
Protein
How much protein do I need?
Hydration
How much water?
The plate
Build itby eye.
- Half: plantsVegetables, salad or fruit. Two fists.
- A third: proteinMeat, fish, eggs, tofu or Greek yoghurt. One to two palms.
- The rest: carbsRice, potatoes, oats or bread. One cupped hand, two on training days.
- Plus a thumb of fatOlive oil, nuts, avocado or cheese.
Recipes
Quick, highprotein, good.
Simple meals with the numbers done for you. Members get a new recipe every week.
Meal
Type
5 min390KCAL
Five-Minute Egg Wrap
Ingredients
- Eggs 2 plus 1 white
- Wholemeal wrap 1
- Spinach a handful
- Feta 20 g
- Hot sauce to taste
30 gProtein28 gCarbs17 gFat
20 min560KCAL
Chicken Rice Bowl
Ingredients
- Chicken breast 150 g
- Cooked rice 180 g
- Edamame 60 g
- Cucumber and carrot
- Soy, lime, chilli
45 gProtein62 gCarbs12 gFat
10 min410KCAL
Big Tuna Salad
Ingredients
- Tuna 1 tin
- Mixed leaves
- Cherry tomatoes
- Chickpeas 80 g
- Olive oil 1 tsp, lemon
38 gProtein22 gCarbs18 gFat
25 min520KCAL
Bali Tofu Curry
Ingredients
- Firm tofu 150 g
- Light coconut milk 100 ml
- Curry paste 1 tbsp
- Green beans and peppers
- Jasmine rice 150 g cooked
26 gProtein58 gCarbs19 gFat
25 min590KCAL
Salmon, Spuds and Greens
Ingredients
- Salmon fillet 140 g
- Baby potatoes 200 g
- Broccoli and green beans
- Lemon and dill
- Olive oil 1 tsp
40 gProtein48 gCarbs24 gFat
30 min480KCAL
Turkey Chilli
Ingredients
- Turkey mince 5% 150 g
- Kidney beans 100 g
- Chopped tomatoes 200 g
- Onion, garlic, cumin
- Rice or wrap to serve
42 gProtein44 gCarbs12 gFat
3 min280KCAL
Protein Snack Box
Ingredients
- Skyr pot 1
- Apple 1
- Almonds 15 g
- Rice cake 1
24 gProtein20 gCarbs11 gFat
Want it done for you?
Nutrition builtaround you.
Shred 8 and Fat Loss 12 come with weekly targets. Coaching clients get a plan Conor writes for their week.