01 · Start
Meal 1
Opening meal
- 80g cooked chicken breast
- 150g cooked white rice
- 100g beetroot
- 15ml lemon juice
- 100g pineapple
- Pink Himalayan salt
- Protein
- 31g
- Carbs
- 58g
- Fats
- 3g
- Fibre
- 5g
Calories393
Health & muscle gain
Everyday meal plan
Every coach-defined meal, workout drink and supplement block on one compact board.
- Protein
- 182g
- Carbohydrates
- 336g
- Fats
- 40g
- Fibre
- 35g
- Coach calorie target
- 2,502
Reading direction
Read left to right across each row, from Meal 1 through fish oils.
All nine blocks at a glance
Coach-provided quantities and figures are preserved. Chicken, rice and salmon weights are cooked; sweet potato is uncooked.
0 of 9intake blocks complete
02 · Workout prep
Pre-Workout
Second set into workout
- 20g glycerine
- 10g pre-workout powder
- Protein
- 1g
- Carbs
- 25g
- Fats
- 0g
- Fibre
- 0g
Calories96
03 · During training
Intra-Workout
Training drink
- 5g EAA & BCAA
- 10g creatine
- 5g L-glutamine
- 5g collagen powder
- 40g maltodextrin
- Pink Himalayan salt
- Protein
- 25g
- Carbs
- 20g
- Fats
- 0g
- Fibre
- 0g
Calories180
04 · Recovery
Meal 2
Post-workout
- 40g PranaOn protein powder
- 80g Coco Pops
- Protein
- 35g
- Carbs
- 70g
- Fats
- 2g
- Fibre
- 1g
Calories440
05 · Main meal
Meal 3
Chicken & rice
- 80g cooked chicken breast
- 150g cooked white rice
- 15ml lemon juice
- 1 gold kiwi
- Pink Himalayan salt
- Protein
- 30g
- Carbs
- 64g
- Fats
- 3g
- Fibre
- 4g
Calories411
06 · Salmon meal
Meal 4
Salmon, seeds & berries
- 80g cooked salmon
- 30g spinach
- 10g hemp seeds
- 15ml lemon juice
- 150g mixed frozen berries
- Cinnamon powder
- 10g Manuka honey (MGO 400+)
- Pink Himalayan salt
- Protein
- 24g
- Carbs
- 27g
- Fats
- 15g
- Fibre
- 8g
Calories355
07 · Final meal
Meal 5
Chicken & sweet potato
- 80g cooked chicken breast
- 150g uncooked sweet potato
- 30g spinach
- 10ml macadamia oil
- Pink Himalayan salt
- 1 gold kiwi
- 150g mixed frozen berries
- Cinnamon powder
- 10g Manuka honey (MGO 400+)
- Protein
- 32g
- Carbs
- 62g
- Fats
- 13g
- Fibre
- 12g
Calories517
08 · Night routine
Before Bed
Evening supplements
- 100ml low-fat plant sterol milk
- 5g super greens
- 5g magnesium supplement
- 5g sleep supplement
- 5g psyllium husk
- Protein
- 4g
- Carbs
- 10g
- Fats
- 2g
- Fibre
- 5g
Calories84
09 · Split across day
Fish Oils
Two prescribed units
- 2 fish oils
- Split throughout the day
- Protein
- 0g
- Carbs
- 0g
- Fats
- 2g
- Fibre
- 0g
Calories18