Your 3-Day High-Protein Meal Plan

Ingredients

• 50g rolled oats
• 1 scoop (25g) chocolate whey or vegan protein
• 150g 0% fat Greek yoghurt
• 100ml milk of choice
• 1 tsp chia seeds (optional)
• Handful of raspberries or half a banana on top

Method

1. Stir the protein powder into the yoghurt until smooth, this stops lumps.
2. Add oats, milk and chia, mix, fridge overnight in a jar or tub.
3. Morning: loosen with a splash of milk, add fruit, eat.

Ingredients

• 1 tin of tuna in spring water, drained
• Half a tin (120g) butter beans, rinsed
• 30g feta, crumbled
• Cucumber, cherry tomatoes, red onion, rocket
• 1 tbsp olive oil, juice of half a lemon, oregano, black pepper

Method

1. Everything in a bowl or a lunchbox.
2. Dress with oil, lemon and oregano. Done.

Ingredients (4 portions, you'll use 2 this plan and freeze 2)

• 500g 5% fat beef mince
• 1 onion, 2 cloves garlic, 1 pepper, all chopped
• 1 tin chopped tomatoes
• 1 tin kidney beans, rinsed
• 2 tsp chilli powder, 1 tsp cumin, 1 tsp paprika
• 1 beef stock cube
• 60g dried rice per portion
• Spoon of 0% Greek yoghurt to top

Method

1. Brown the mince in a large pan, no oil needed with 5% fat.
2. Add onion, garlic and pepper, cook 5 minutes.
3. Stir in the spices for a minute, then tomatoes, beans, and the stock cube with a splash of water.
4. Simmer at least 20 minutes while the rice cooks. Serve one portion tonight with the yoghurt on top.
5. Box up the other three portions: one is tomorrow's lunch, two go in the freezer.

Ingredients

• 3 large eggs
• 40g feta, crumbled
• Big handful of spinach
• 4 cherry tomatoes, halved
• Spray oil, salt, pepper, chilli flakes if you like
• 1 slice wholegrain toast (optional but recommended on training days)

Method

1. Wilt the spinach in a non-stick pan with spray oil, set aside.
2. Whisk the eggs with seasoning, pour into the hot pan on medium.
3. When mostly set, add spinach, tomatoes and feta to one half, fold, slide onto the plate.

What to do

1. Yesterday's boxed chilli portion, microwaved until piping hot throughout.
2. Over fresh rice (60g dried, or a microwave pouch for zero-effort days).
3. Spoon of Greek yoghurt on top if you have it at work.

Ingredients

• 1 salmon fillet (about 130g)
• 200g baby potatoes, halved
• Handful of tenderstem broccoli or green beans
• 1 tsp honey, 1 tsp soy sauce, 1 clove garlic, crushed
• Spray oil, salt, pepper, sesame seeds if you have them

Method

1. Oven at 200°C. Potatoes on the tray with spray oil and salt, roast 15 minutes.
2. Add the salmon and greens. Mix honey, soy and garlic, brush over the salmon.
3. Back in for 12 to 14 minutes until the salmon flakes with a fork.

Ingredients

• 1 ripe banana
• 2 large eggs
• 1 scoop (25g) vanilla whey
• 30g oats
• Half tsp baking powder
• 100g 0% Greek yoghurt and berries to serve

Method

1. Blend banana, eggs, whey, oats and baking powder into a thick batter.
2. Small pancakes in a non-stick pan, about 2 minutes a side on medium, flip when bubbles appear.
3. Stack, top with yoghurt and berries.

Ingredients

• 150g chicken breast, sliced
• Half a pepper and half a red onion, sliced
• 1 tsp fajita seasoning
• 1 wholemeal wrap, or 150g cooked rice for the bowl version
• 50g 0% Greek yoghurt (your "sour cream")
• Quarter of an avocado, salsa, spray oil

Method

1. Toss the chicken, pepper and onion in the seasoning.
2. Hot pan, spray oil, 6 to 8 minutes until the chicken is cooked through.
3. Into the wrap or over rice with yoghurt, salsa and avocado.

Ingredients (2 portions, tomorrow's lunch is the second one)

• 400g turkey breast mince
• 1 egg, 30g breadcrumbs, 1 tsp dried oregano
• 1 tin chopped tomatoes, 1 onion, 2 cloves garlic, pinch of sugar
• 75g dried spaghetti per portion
• 20g parmesan, fresh basil if you're feeling fancy

Method

1. Mix mince, egg, breadcrumbs and oregano, roll into 12 meatballs.
2. Brown them in a pan, set aside. Soften the onion and garlic in the same pan, add tomatoes and sugar, simmer.
3. Meatballs back into the sauce for 12 to 15 minutes while the spaghetti cooks. Parmesan on top.