Meal Plan
A lean-gain week built around a 5-session split — protein anchored at ~180g every day and calories cycled so the surplus lands on training days. Navigate by day, expand any meal for steps, and grab the full shopping list.
Each day includes breakfast, lunch, a training snack, and dinner, plus daily nutritional totals. Calories are higher on lift and running days and trimmed on rest days; protein stays high throughout.
Monday — Lift Day
Breakfast: Overnight Oats with Whey
Ingredients:
- 80g rolled oats
- 250ml semi-skimmed milk
- 30g whey protein
- 1 banana
- 15g peanut butter
- 80g frozen berries
Nutrition:
Calories: 780 kcalProtein: 48gCarbs: 103gFat: 20g
Lunch: Grilled Chicken, Quinoa & Hummus Salad
Ingredients:
- 250g chicken breast
- 90g quinoa (dry weight)
- 80g cherry tomatoes, halved
- 50g cucumber, diced
- 15g red onion, finely diced
- 50g hummus
- 1 tbsp olive oil
- ½ lemon, juiced; salt, pepper, herbs
Nutrition:
Calories: 850 kcalProtein: 75gCarbs: 70gFat: 30g
Snack: Greek Yogurt, Banana & Almonds
Ingredients:
- 250g Greek yogurt (2%)
- 1 banana
- 15g almonds
- Optional drizzle of honey
Nutrition:
Calories: 420 kcalProtein: 29gCarbs: 60gFat: 13g
Dinner: Tofu & Edamame Stir-Fry with Brown Rice
Ingredients:
- 250g firm tofu, pressed
- 80g shelled edamame
- 90g brown rice (dry weight)
- 200g broccoli, in florets
- 2 cloves garlic; 1 tsp grated ginger
- 2 tbsp soy sauce (or tamari)
- 2 tsp sesame oil
Nutrition:
Calories: 950 kcalProtein: 60gCarbs: 100gFat: 35g
Daily Totals — Lift Day
Calories
3,000 kcal
Protein
212g
Carbs
333g
Fat
98g
Breakdown:
- Breakfast: 780 kcal | 48g protein | 103g carbs | 20g fat
- Lunch: 850 kcal | 75g protein | 70g carbs | 30g fat
- Snack: 420 kcal | 29g protein | 60g carbs | 13g fat
- Dinner: 950 kcal | 60g protein | 100g carbs | 35g fat
- Water Intake Target: 3–4 liters
Tuesday — Run Day
Breakfast: Eggs & Avocado Toast
Ingredients:
- 3 eggs
- 3 slices whole grain bread
- ½ avocado
- Cherry tomatoes
- Salt, pepper, chili flakes
Nutrition:
Calories: 620 kcalProtein: 33gCarbs: 53gFat: 29g
Lunch: Cod Wraps with Spinach & Yogurt Sauce
Ingredients:
- 250g cod fillets
- 2 large whole wheat wraps
- 50g carrot, grated
- 30g fresh spinach
- 50g Greek yogurt
- 1 clove garlic; ½ lemon
- 1 tsp olive oil; salt, pepper, paprika
Nutrition:
Calories: 700 kcalProtein: 64gCarbs: 75gFat: 16g
Snack: Cottage Cheese, Banana & Almonds
Ingredients:
- 200g cottage cheese
- 1 banana
- 15g almonds
- 15g honey
Nutrition:
Calories: 420 kcalProtein: 28gCarbs: 50gFat: 16g
Dinner: Salmon with Couscous & Peas
Ingredients:
- 250g salmon fillet
- 90g couscous (dry weight)
- 150g peas (fresh or frozen)
- 1 lemon; fresh herbs (dill, parsley)
- 1 clove garlic (optional); salt and pepper
Nutrition:
Calories: 1,025 kcalProtein: 71gCarbs: 97gFat: 35g
Daily Totals — Run Day
Calories
2,765 kcal
Protein
196g
Carbs
275g
Fat
96g
Breakdown:
- Breakfast: 620 kcal | 33g protein | 53g carbs | 29g fat
- Lunch: 700 kcal | 64g protein | 75g carbs | 16g fat
- Snack: 420 kcal | 28g protein | 50g carbs | 16g fat
- Dinner: 1,025 kcal | 71g protein | 97g carbs | 35g fat
- Water Intake Target: 3–4 liters
Wednesday — Rest Day
Breakfast: Cottage Cheese & Berry Toast with Eggs
Ingredients:
- 150g cottage cheese
- 2 slices whole grain bread
- 2 eggs
- 80g berries
Nutrition:
Calories: 500 kcalProtein: 40gCarbs: 46gFat: 18g
Lunch: Tuna & Avocado Toast
Ingredients:
- 2 cans tuna (~160g drained)
- 1 avocado, mashed
- 3 slices whole grain bread
- ½ lemon, juiced
- Herbs, salt, pepper, chili flakes
Nutrition:
Calories: 695 kcalProtein: 57gCarbs: 58gFat: 28g
Snack: Greek Yogurt, Walnuts & Pear
Ingredients:
- 250g Greek yogurt (2%)
- 25g walnuts
- 1 pear
Nutrition:
Calories: 417 kcalProtein: 30gCarbs: 38gFat: 21g
Dinner: Baked Cod with Roasted Veggies & Couscous
Ingredients:
- 250g cod fillet
- 90g couscous (dry weight)
- 100g zucchini, sliced
- 100g cherry tomatoes, halved
- 50g red onion, sliced
- 1 tbsp olive oil; 2 cloves garlic
- 1 lemon; fresh herbs; salt, pepper
Nutrition:
Calories: 790 kcalProtein: 58gCarbs: 82gFat: 18g
Daily Totals — Rest Day
Calories
2,402 kcal
Protein
185g
Carbs
224g
Fat
85g
Breakdown:
- Breakfast: 500 kcal | 40g protein | 46g carbs | 18g fat
- Lunch: 695 kcal | 57g protein | 58g carbs | 28g fat
- Snack: 417 kcal | 30g protein | 38g carbs | 21g fat
- Dinner: 790 kcal | 58g protein | 82g carbs | 18g fat
- Water Intake Target: 3–4 liters
Thursday — Lift Day
Breakfast: High-Protein Smoothie
Ingredients:
- 300ml soy milk
- 35g whey protein
- 1 banana
- 20g peanut butter
- 5g chia seeds
- 100g frozen berries
- 40g rolled oats
Nutrition:
Calories: 818 kcalProtein: 52gCarbs: 104gFat: 22g
Lunch: Chickpea & Feta Bowl with Eggs
Ingredients:
- 200g chickpeas (canned, drained)
- 100g cherry tomatoes, halved
- 60g cucumber, diced
- 45g feta cheese, crumbled
- 100g Greek yogurt
- 2 eggs, hard-boiled
- 1 whole wheat pita
- Fresh herbs; ½ lemon; salt, pepper
Nutrition:
Calories: 804 kcalProtein: 51gCarbs: 90gFat: 28g
Snack: Tuna Crackers with Avocado
Ingredients:
- 1 can tuna, drained
- 30g whole grain crackers
- ½ small avocado
- Lemon, pepper
Nutrition:
Calories: 302 kcalProtein: 25gCarbs: 24gFat: 11g
Dinner: Chicken Stir-Fry with Udon Noodles
Ingredients:
- 250g chicken breast, sliced
- 300g cooked udon noodles (~150g dry)
- 120g broccoli, cut into small florets
- 70g carrot, julienned
- 70g bell pepper, sliced
- 2 cloves garlic; 1 tsp grated ginger
- 2 tbsp soy sauce; 1 tbsp sesame oil
Nutrition:
Calories: 890 kcalProtein: 75gCarbs: 98gFat: 20g
Daily Totals — Lift Day
Calories
2,814 kcal
Protein
203g
Carbs
316g
Fat
81g
Breakdown:
- Breakfast: 818 kcal | 52g protein | 104g carbs | 22g fat
- Lunch: 804 kcal | 51g protein | 90g carbs | 28g fat
- Snack: 302 kcal | 25g protein | 24g carbs | 11g fat
- Dinner: 890 kcal | 75g protein | 98g carbs | 20g fat
- Water Intake Target: 3–4 liters
Friday — Run Day
Breakfast: Greek Yogurt Granola Bowl
Ingredients:
- 250g Greek yogurt (2%)
- 60g granola
- 100g berries
- 15g honey
- 15g almonds
Nutrition:
Calories: 615 kcalProtein: 35gCarbs: 75gFat: 23g
Lunch: Lentil & Veggie Stew with Yogurt
Ingredients:
- 120g dry lentils
- 100g carrot, diced
- 70g celery, diced
- 60g onion, diced; 2 cloves garlic
- 250g canned tomatoes; 250ml broth
- 1 tbsp olive oil
- 150g Greek yogurt (topping)
- 1 whole grain roll
Nutrition:
Calories: 867 kcalProtein: 56gCarbs: 121gFat: 21g
Snack: Whey Protein Shake with Banana
Ingredients:
- 30g whey protein
- 250ml milk
- 1 banana
Nutrition:
Calories: 345 kcalProtein: 33gCarbs: 42gFat: 6g
Dinner: Pork Strips with Sweet Potato Mash & Spinach
Ingredients:
- 250g pork loin, cut into strips
- 400g sweet potato
- 50g fresh spinach
- 2 cloves garlic; 1 sprig rosemary
- 1 tbsp olive oil; salt, pepper
Nutrition:
Calories: 842 kcalProtein: 63gCarbs: 82gFat: 29g
Daily Totals — Run Day
Calories
2,669 kcal
Protein
187g
Carbs
320g
Fat
79g
Breakdown:
- Breakfast: 615 kcal | 35g protein | 75g carbs | 23g fat
- Lunch: 867 kcal | 56g protein | 121g carbs | 21g fat
- Snack: 345 kcal | 33g protein | 42g carbs | 6g fat
- Dinner: 842 kcal | 63g protein | 82g carbs | 29g fat
- Water Intake Target: 3–4 liters
Saturday — Rest Day
Breakfast: Shakshuka with Bread & Yogurt
Ingredients:
- 3 eggs
- 200g canned tomatoes (or passata)
- ½ onion; ½ bell pepper; 1 clove garlic
- 2 slices whole grain bread
- 100g Greek yogurt (side)
- 2 tsp olive oil; paprika, cumin
Nutrition:
Calories: 521 kcalProtein: 37gCarbs: 40gFat: 25g
Lunch: Greek Chickpea & Chicken Wrap
Ingredients:
- 200g chickpeas (canned, drained)
- 200g chicken breast, grilled
- 80g Greek yogurt
- 80g tomato; 60g cucumber; 40g red onion
- 1 large whole wheat wrap
- 2 tsp olive oil; ½ lemon; herbs
Nutrition:
Calories: 862 kcalProtein: 77gCarbs: 85gFat: 24g
Snack: Greek Yogurt, Banana & Almonds
Ingredients:
- 250g Greek yogurt (2%)
- 1 banana
- 10g almonds
Nutrition:
Calories: 356 kcalProtein: 33gCarbs: 41gFat: 11g
Dinner: Seared Halloumi Bowl with Quinoa & Veggies
Ingredients:
- 90g halloumi cheese, sliced
- 90g quinoa (dry weight)
- 100g zucchini, sliced
- 80g cherry tomatoes, halved
- 40g fresh spinach
- 1 tsp olive oil; 1 lemon; herbs
Nutrition:
Calories: 721 kcalProtein: 35gCarbs: 72gFat: 33g
Daily Totals — Rest Day
Calories
2,460 kcal
Protein
182g
Carbs
238g
Fat
93g
Breakdown:
- Breakfast: 521 kcal | 37g protein | 40g carbs | 25g fat
- Lunch: 862 kcal | 77g protein | 85g carbs | 24g fat
- Snack: 356 kcal | 33g protein | 41g carbs | 11g fat
- Dinner: 721 kcal | 35g protein | 72g carbs | 33g fat
- Note: high-sodium day (halloumi) — hydrate well
Sunday — Long Run Day
Breakfast: Açaí Bowl
Ingredients:
- 200g frozen açaí pack (unsweetened)
- 1 banana
- 30g whey protein
- 150g Greek yogurt
- Splash of milk (to blend)
- 40g granola
- 100g berries / sliced fruit
- 15g peanut butter; drizzle of honey
Nutrition:
Calories: 810 kcalProtein: 51gCarbs: 93gFat: 30g
Lunch: Chicken Caesar Salad
Ingredients:
- 250g chicken breast
- 1 head romaine lettuce, chopped
- 2 eggs, hard-boiled
- 25g parmesan, shaved
- 30g Caesar dressing
- 30g croutons
- Salt and pepper
Nutrition:
Calories: 809 kcalProtein: 86gCarbs: 28gFat: 40g
Snack: Yogurt, Banana & Honey
Ingredients:
- 250g Greek yogurt (2%)
- 1 banana
- 15g honey
Nutrition:
Calories: 418 kcalProtein: 27gCarbs: 76gFat: 5g
Dinner: Pasta with Lentil Bolognese & Broccoli
Ingredients:
- 120g whole wheat pasta (dry weight)
- 250g cooked lentils (or canned, drained)
- 200g broccoli, in florets
- 70g onion, diced; 80g carrot, diced
- 250g canned tomatoes; 2 cloves garlic
- 30g parmesan
- 1 tbsp olive oil; dried herbs; salt, pepper
Nutrition:
Calories: 1,075 kcalProtein: 59gCarbs: 146gFat: 28g
Daily Totals — Long Run Day
Calories
3,112 kcal
Protein
223g
Carbs
343g
Fat
103g
Breakdown:
- Breakfast: 810 kcal | 51g protein | 93g carbs | 30g fat
- Lunch: 809 kcal | 86g protein | 28g carbs | 40g fat
- Snack: 418 kcal | 27g protein | 76g carbs | 5g fat
- Dinner: 1,075 kcal | 59g protein | 146g carbs | 28g fat
- Water Intake Target: 3–4 liters