Eat with intent.

Breakfast

3 egg whites + 1 whole egg, spinach (80 g), wholegrain toast (1 slice, 40 g), tomato (100 g)

Scramble the eggs with the spinach in a non-stick pan; serve on toast with sliced tomato.

Lunch

Grilled chicken breast (140 g), mixed leaves (100 g), cucumber, red pepper, chickpeas (60 g), balsamic and olive oil (5 g)

Grill the chicken, slice over the salad and dress lightly just before eating.

Snack

Low-fat Greek yogurt (150 g), blueberries (80 g)

Combine and eat cold, ideally 60–90 minutes before training.

Dinner

White fish fillet (160 g), new potatoes (180 g), green beans (150 g), lemon and herbs

Bake the fish with lemon for 15 minutes; boil the potatoes and steam the beans.

Evening

Cottage cheese (120 g) with kiwi (1)

Serve chilled as a slow-digesting final protein feed.

Breakfast

Porridge oats (45 g), semi-skimmed milk (200 ml), whey protein (20 g), raspberries (80 g)

Simmer the oats in milk, stir the whey in off the heat and top with the raspberries.

Lunch

Turkey mince (150 g), wholewheat wrap (1), lettuce, red onion, light yogurt-garlic dressing (30 g)

Brown the turkey with paprika and cumin, fill the wrap and add the dressing.

Snack

Rice cakes (2), peanut butter (15 g), apple (1)

Spread and assemble; eat between lunch and training.

Dinner

Salmon fillet (150 g), basmati rice (60 g dry), broccoli and courgette (200 g)

Pan-sear the salmon skin-side down, boil the rice and steam the vegetables.

Evening

Skyr (170 g) with cinnamon and walnuts (10 g)

Mix and serve; skip it if the day's totals are already met.

Breakfast

Egg omelette (3 eggs), smoked turkey (40 g), mushrooms (80 g), rye bread (1 slice)

Cook the mushrooms first, add the beaten eggs and turkey, fold and serve with rye.

Lunch

Lean beef strips (150 g), quinoa (60 g dry), roasted peppers and onion (200 g), olive oil (8 g)

Stir-fry the beef with the peppers; serve over cooked quinoa.

Snack

Whey shake (30 g) in water, banana (1 medium)

Shake and drink within 30 minutes after training.

Dinner

Chicken thigh, skinless (170 g), sweet potato (250 g), asparagus (150 g)

Roast the chicken and sweet potato for 30 minutes; griddle the asparagus.

Evening

Greek yogurt (150 g), mixed seeds (10 g), honey (5 g)

Layer and serve cold.

Breakfast

Scrambled eggs (3), avocado (half, 70 g), sourdough (2 slices), chilli flakes

Soft-scramble the eggs and serve on toasted sourdough with sliced avocado.

Lunch

Chicken breast (160 g), wholewheat pasta (80 g dry), cherry tomatoes, basil, parmesan (15 g)

Toss cooked pasta with sliced chicken, halved tomatoes and grated parmesan.

Snack

Cottage cheese (200 g), pineapple (100 g), oatcakes (2)

Serve together; ideal 90 minutes before training.

Dinner

Baked cod (180 g), jasmine rice (70 g dry), stir-fried pak choi and carrot (200 g), soy and ginger

Bake the cod 15 minutes; stir-fry the vegetables and serve over rice.

Evening

Milk (250 ml) with a small handful of almonds (15 g)

Serve as a light final feed.

Breakfast

Oats (70 g), milk (250 ml), whey (25 g), banana, peanut butter (10 g)

Cook the oats, stir in whey off the heat and top with banana and peanut butter.

Pre-training lunch

Chicken breast (180 g), basmati rice (90 g dry), mixed peppers (150 g), olive oil (10 g)

Grill the chicken and serve with rice and sautéed peppers 2 hours before training.

Post-training snack

Whey shake (30 g) in milk (200 ml), dates (2)

Drink within 45 minutes of finishing the session.

Dinner

Lean beef steak (180 g), baby potatoes (300 g), broccoli and spinach (200 g)

Griddle the steak to preference, rest 5 minutes; boil potatoes and steam greens.

Evening

Greek yogurt (200 g), granola (25 g)

Combine and serve cold.

Breakfast

Eggs (3), wholegrain bagel (1), smoked salmon (60 g), cream cheese (20 g)

Toast the bagel, top with cream cheese, salmon and scrambled eggs.

Lunch

Chicken thigh (200 g), couscous (90 g dry), roasted vegetables (250 g), olive oil (12 g)

Roast the vegetables and chicken together; fold through prepared couscous.

Pre-training snack

Bagel (half) with honey (15 g), whey shake (25 g) in water

Take 60 minutes before the session for quick-digesting energy.

Dinner

Beef mince 5% (200 g), wholewheat pasta (100 g dry), tomato and onion sauce (200 g), parmesan (15 g)

Simmer the mince in the sauce for 20 minutes and serve over pasta.

Evening

Casein or skyr (200 g), mixed berries (100 g)

Serve cold before bed.

Breakfast

Oats (80 g), milk (300 ml), whey (30 g), blueberries (80 g), honey (10 g)

Cook the oats in milk, stir in whey off the heat, top with fruit and honey.

Lunch

Turkey breast (200 g), white rice (100 g dry), black beans (80 g), sweetcorn, salsa

Build a rice bowl; warm the beans and sweetcorn and add salsa to taste.

Training snack

Bagel (1) with peanut butter (20 g), whey shake (25 g)

Eat the bagel before training, drink the shake straight afterwards.

Dinner

Salmon (200 g), sweet potato mash (350 g), tenderstem broccoli (200 g)

Roast the salmon 15 minutes; mash the sweet potato and steam the broccoli.

Evening

Skyr (200 g), granola (30 g), banana (half)

Layer and serve cold.

Breakfast

Eggs (4), wholegrain toast (2 slices), butter (10 g), orange juice (200 ml)

Fry or scramble the eggs and serve on buttered toast with juice.

Lunch

Chicken breast (200 g), basmati rice (110 g dry), mixed vegetables (200 g), olive oil (12 g)

Grill the chicken, fold the oil through the cooked rice and add the vegetables.

Training snack

Whey (30 g) in milk (300 ml), banana, oat biscuit

Blend the shake; take with the fruit around the session.

Dinner

Lean beef mince (200 g), penne (110 g dry), tomato sauce, mozzarella (30 g)

Simmer the mince and sauce, mix with pasta, top with mozzarella and grill 5 minutes.

Evening

Cottage cheese (200 g), pineapple (100 g)

Serve cold.

Breakfast

Oats (90 g), whole milk (300 ml), whey (30 g), peanut butter (20 g), banana

Cook the oats, stir in whey off the heat and add the peanut butter and banana.

Lunch

Chicken thigh (220 g), jasmine rice (120 g dry), avocado (60 g), broccoli (200 g)

Roast the chicken, serve with rice, sliced avocado and steamed broccoli.

Training snack

Bagel (1), honey (15 g), whey shake (30 g) in milk (250 ml)

Eat the bagel pre-session, drink the shake post-session.

Dinner

Steak (220 g), baby potatoes (350 g), green beans and peppers (200 g), olive oil (10 g)

Griddle the steak, rest 5 minutes; roast the potatoes and steam the vegetables.

Evening

Casein or skyr (200 g), almonds (15 g)

Serve cold before bed.

Breakfast

Oats (100 g), whole milk (350 ml), whey (30 g), peanut butter (25 g), raisins (25 g)

Cook the oats in milk, stir in whey off the heat, top with peanut butter and raisins.

Mid-morning

Wholegrain toast (2 slices), scrambled eggs (2), milk (250 ml)

Scramble and serve quickly between the first two main meals.

Lunch

Chicken breast (230 g), white rice (130 g dry), sweetcorn (100 g), olive oil (12 g)

Grill the chicken; fold the oil through the cooked rice and add sweetcorn.

Training snack

Whey (35 g) in milk (300 ml), banana, dates (3)

Blend and drink within 45 minutes after the session.

Dinner

Lean beef mince (220 g), penne (120 g dry), tomato and vegetable sauce (250 g), parmesan (20 g)

Simmer the mince for 25 minutes in the sauce and serve over pasta.

Evening

Wholegrain toast (2 slices), peanut butter (25 g)

Final feed; skip if the day's totals are already met.