A high protein week for building muscle

A complete 7-day nutrition plan: 35 meals with calories and macros, full recipes for every meal, and a shopping list for the week. Generated by Nutrition AI for the goal "Build muscle and get stronger".

Goal Build muscle and get strongerPreferences I train with weights 5 times a week. I like big satisfying meals and I eat meat and fish.Allergens None

This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.

Create my plan — 2.99€Includes 3 regenerations.

Nutritionist’s notes

This nutrition plan is designed to help you build muscle and strength, based on your daily calorie and protein targets. You should aim for around 4,000 calories each day, with a target of 300g of protein. The high protein intake is crucial for muscle repair and growth, especially given your very active training schedule.



To effectively follow this plan, here are some practical tips:



  • Prepare meals in advance to avoid skipping any and to ensure you hit your macro targets.

  • Opt for whole foods as much as possible. This will help you feel satisfied and energized throughout the day.

  • Stay consistent with your meals and snacks; don’t wait too long between them to maintain your energy levels.

  • Make sure to hydrate well, especially with your level of activity.



Always read food labels, especially if they contain allergens, to ensure they align with the foods you’re consuming. This note is general nutrition information and not medical advice. Enjoy your meals and best of luck reaching your goals!

Monday 3440 kcal

Scrambled eggs (4 eggs) with smoked salmon (100g) and whole grain toast (2 slices)Breakfast

  • 680 kcal
  • 45g protein
  • 52g carbs
  • 30g fat

Ingredients

  • 🥚 Eggs
  • 4
  • 🐟 Smoked salmon
  • 100g
  • 🍞 Whole grain bread
  • 2 slices
  • 🧂 Olive oil
  • salt and pepper

Method

  1. Heat a non-stick skillet over medium heat and add a splash of olive oil.
  2. Crack the eggs into a bowl, season with salt and pepper, and whisk until well combined.
  3. Pour the eggs into the heated skillet, stirring gently to create soft curds.
  4. Once the eggs are almost set, add the smoked salmon and fold it into the mixture until just warmed through.
  5. Toast the whole grain slices until golden.
  6. Serve the scrambled eggs on the toasted bread.

Protein shake (250ml milk, 30g protein powder)Snack

  • 350 kcal
  • 35g protein
  • 24g carbs
  • 8g fat

Ingredients

  • 🥛 Milk
  • 250ml
  • 🏋️ Protein powder
  • 30g

Method

  1. In a shaker or blender, add the milk and protein powder.
  2. Seal the shaker or blender lid tightly.
  3. Shake or blend vigorously until fully combined and smooth.
  4. Pour into a glass and enjoy as a quick snack.

Grilled chicken breast (200g) with quinoa (150g) and steamed broccoli (80g)Lunch

  • 740 kcal
  • 65g protein
  • 72g carbs
  • 20g fat

Ingredients

  • 🍗 Chicken breast
  • 200g
  • 🍚 Quinoa
  • 150g
  • 🥦 Broccoli
  • 80g
  • 🧂 Olive oil
  • salt and pepper

Method

  1. Rinse the quinoa under cold water and cook it according to package instructions.
  2. While the quinoa cooks, season the chicken breast with olive oil, salt, and pepper.
  3. Grill the chicken on medium-high heat for about 6-7 minutes per side until fully cooked.
  4. In the last few minutes of cooking the chicken, steam the broccoli until tender.
  5. Serve the grilled chicken breast with quinoa and steamed broccoli on the side.

Greek yogurt (200g) with honey (20g) and walnuts (30g)Snack

  • 400 kcal
  • 20g protein
  • 40g carbs
  • 18g fat

Ingredients

  • 🍦 Greek yogurt
  • 200g
  • 🍯 Honey
  • 20g
  • 🥜 Walnuts
  • 30g

Method

  1. In a bowl, add the Greek yogurt and drizzle honey on top.
  2. Chop the walnuts into small pieces and sprinkle them over the yogurt and honey.
  3. Mix everything together gently until well combined.
  4. Enjoy this nutritious snack with a spoon.

Beef stir-fry with vegetables (200g beef, 200g mixed veggies, 100g rice)Dinner

  • 1270 kcal
  • 80g protein
  • 140g carbs
  • 45g fat

Ingredients

  • 🍖 Beef strips
  • 200g
  • 🥕 Mixed vegetables
  • 200g
  • 🍚 Rice
  • 100g
  • 🧂 Soy sauce
  • garlic
  • ginger
  • oil

Method

  1. Cook the rice according to package instructions and set aside once done.
  2. In a hot pan or wok, add oil and sauté minced garlic and ginger until fragrant.
  3. Add the beef strips and stir-fry until browned and cooked through, about 5-7 minutes.
  4. Add the mixed vegetables and continue to stir-fry for another 5 minutes until tender.
  5. In the last minute, pour in soy sauce for flavor.
  6. Serve the beef stir-fry over the cooked rice.

Tuesday 3440 kcal

Oatmeal (100g oats) with banana (120g) and peanut butter (30g)Breakfast

  • 680 kcal
  • 20g protein
  • 95g carbs
  • 22g fat

Ingredients

  • 🌾 Oats
  • 100g
  • 🍌 Banana
  • 120g
  • 🥜 Peanut butter
  • 30g
  • 💧 Water
  • 300ml
  • 🧂 Salt
  • a pinch

Method

  1. In a small saucepan, bring water to a boil, then add oats and a pinch of salt.
  2. Reduce heat to low and cook for about 5 minutes, stirring occasionally until the oats are soft and creamy.
  3. While the oatmeal cooks, slice the banana.
  4. Once the oatmeal is ready, stir in the peanut butter until well combined.
  5. Serve hot, topped with banana slices.

Mixed nuts (30g) and dried figs (40g)Snack

  • 320 kcal
  • 8g protein
  • 38g carbs
  • 18g fat

Ingredients

  • 🥜 Mixed nuts
  • 30g
  • 🍇 Dried figs
  • 40g

Method

  1. Measure out 30 grams of mixed nuts and 40 grams of dried figs.
  2. Combine them in a small bowl and enjoy as a healthy snack.

Turkey sandwich (150g turkey, whole grain bread, lettuce, tomato)Lunch

  • 700 kcal
  • 50g protein
  • 80g carbs
  • 22g fat

Ingredients

  • 🦃 Turkey breast
  • 150g
  • 🍞 Whole grain bread
  • 2 slices
  • 🥬 Lettuce
  • 50g
  • 🍅 Tomato
  • 100g
  • 🧂 Olive oil
  • salt
  • and pepper

Method

  1. Thinly slice the turkey breast and the tomato.
  2. Toast the whole grain bread until golden brown.
  3. In a bowl, mix the lettuce with olive oil, salt, and pepper.
  4. Assemble the sandwich by layering sliced turkey, lettuce, and tomato between the toasted bread.
  5. Cut in half and serve immediately.

Hummus (60g) with carrot sticks (150g)Snack

  • 280 kcal
  • 8g protein
  • 30g carbs
  • 15g fat

Ingredients

  • 🥕 Carrots
  • 150g
  • 🥙 Hummus
  • 60g

Method

  1. Wash and peel the carrots, then cut them into sticks.
  2. Serve the carrot sticks with a bowl of hummus for dipping.

Salmon fillet (200g) with sweet potato (200g) and asparagus (100g)Dinner

  • 1460 kcal
  • 75g protein
  • 120g carbs
  • 60g fat

Ingredients

  • 🐟 Salmon fillet
  • 200g
  • 🍠 Sweet potato
  • 200g
  • asparagus
  • 100g
  • 🧂 Olive oil
  • salt
  • and pepper

Method

  1. Preheat the oven to 200C.
  2. Peel and cube the sweet potato then place it on a baking tray with asparagus.
  3. Drizzle with olive oil, salt, and pepper, then roast for 25-30 minutes until tender.
  4. Season the salmon fillet with salt and pepper, heat a skillet over medium-high heat, and cook the salmon for 4-5 minutes on each side until cooked through.
  5. Serve the grilled salmon alongside the roasted sweet potato and asparagus.

Wednesday 3410 kcal

Whole grain pancakes (3 pancakes, 300g) with maple syrup (20g)Breakfast

  • 720 kcal
  • 22g protein
  • 110g carbs
  • 20g fat

Ingredients

  • 🥞 Whole grain flour
  • 240g
  • 🥛 Milk
  • 200ml
  • 🥚 Eggs
  • 2
  • 🍯 Maple syrup
  • 20g
  • 🧂 Baking powder
  • 10g
  • 🧂 Salt
  • a pinch
  • 🍳 Olive oil
  • for cooking

Method

  1. In a bowl, mix the whole grain flour, baking powder, and salt together.
  2. In another bowl, whisk the eggs and add the milk, mixing until smooth.
  3. Combine the wet ingredients with the dry ingredients, stirring until just combined. Don't overmix; a few lumps are fine.
  4. Heat a non-stick skillet over medium heat and add a little olive oil.
  5. Pour approximately 100g of batter for each pancake onto the skillet. Cook until bubbles form on the surface, then flip and cook until golden brown.
  6. Serve the pancakes warm, drizzling maple syrup over the top.

Cottage cheese (200g) with pineapple (100g)Snack

  • 280 kcal
  • 22g protein
  • 32g carbs
  • 6g fat

Ingredients

  • 🍍 Cottage cheese
  • 200g
  • 🍍 Pineapple
  • 100g

Method

  1. In a bowl, add the cottage cheese.
  2. Chop the pineapple into small pieces, then mix it into the cottage cheese.
  3. Serve chilled or at room temperature for a refreshing snack.

Tuna salad (150g tuna, mixed greens, 100g cherry tomatoes, olive oil dressing)Lunch

  • 650 kcal
  • 45g protein
  • 35g carbs
  • 36g fat

Ingredients

  • 🐟 Tuna
  • 150g
  • 🥗 Mixed greens
  • 100g
  • 🍅 Cherry tomatoes
  • 100g
  • 🧂 Olive oil
  • 30ml
  • 🧂 Salt and pepper
  • to taste

Method

  1. In a bowl, add the mixed greens and cherry tomatoes, halving the tomatoes.
  2. Add the canned tuna to the salad mix.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Toss everything together gently and serve fresh.

Rice cakes (3 cakes, 30g) with almond butter (30g)Snack

  • 320 kcal
  • 8g protein
  • 44g carbs
  • 18g fat

Ingredients

  • 🍘 Rice cakes
  • 30g
  • 🥜 Almond butter
  • 30g

Method

  1. Spread the almond butter evenly over the rice cakes.
  2. Stack them or serve them as two separate cakes.
  3. Enjoy this easy and nutritious snack!

Grilled lamb chops (250g) with mashed potatoes (200g) and green beans (100g)Dinner

  • 1440 kcal
  • 85g protein
  • 130g carbs
  • 50g fat

Ingredients

  • 🍖 Lamb chops
  • 250g
  • 🥔 Potatoes
  • 200g
  • 🌱 Green beans
  • 100g
  • 🧂 Olive oil
  • 30ml
  • 🧂 Salt and pepper
  • to taste

Method

  1. Season the lamb chops with salt and pepper.
  2. In a skillet over medium-high heat, add olive oil and sear the lamb chops for about 4-5 minutes on each side until browned and cooked to your liking.
  3. Meanwhile, boil the potatoes in salted water until tender, then mash with a bit of olive oil and season to taste.
  4. In a separate pot, steam the green beans until bright and tender.
  5. Serve the lamb chops with mashed potatoes and green beans on the side.

Thursday 3440 kcal

French toast (3 slices) with strawberries (100g)Breakfast

  • 760 kcal
  • 28g protein
  • 110g carbs
  • 22g fat

Ingredients

  • 🍞 Whole grain bread
  • 3 slices
  • 🥚 Eggs
  • 2 large
  • 🥛 Milk
  • 100ml
  • 🍓 Strawberries
  • 100g
  • 🧂 Cinnamon
  • 1 tsp
  • 🍯 Honey
  • 1 tbsp
  • 🧈 Butter
  • 10g

Method

  1. In a shallow bowl, whisk together the eggs, milk, cinnamon, and honey until well combined.
  2. Heat a skillet over medium heat and melt the butter.
  3. Dip each slice of bread into the egg mixture, ensuring both sides are coated.
  4. Place the soaked bread slices in the skillet and cook until golden brown, around 3-4 minutes per side.
  5. While the toast is cooking, wash and slice the strawberries.
  6. Once the French toast is ready, serve immediately topped with fresh strawberries.

Pumpkin seeds (30g) and apple (150g)Snack

  • 300 kcal
  • 10g protein
  • 40g carbs
  • 12g fat

Ingredients

  • 🍏 Apple
  • 150g
  • 🌰 Pumpkin seeds
  • 30g

Method

  1. Wash the apple thoroughly and cut it into slices or wedges.
  2. Place the apple slices on a plate and pair them with the pumpkin seeds.
  3. Enjoy this quick and nutritious snack!

Chicken curry (200g chicken, 150g basmati rice, 100g mixed veggies)Lunch

  • 740 kcal
  • 50g protein
  • 90g carbs
  • 20g fat

Ingredients

  • 🍛 Chicken breast
  • 200g
  • 🍚 Basmati rice
  • 150g
  • 🥕 Mixed vegetables
  • 100g
  • 🧂 Curry powder
  • 1 tbsp
  • 🧂 Olive oil
  • 1 tbsp
  • 🧂 Salt and pepper to taste

Method

  1. Cook the basmati rice according to package instructions until fluffy.
  2. While the rice cooks, heat olive oil in a pan over medium-high heat.
  3. Cut the chicken into bite-sized pieces and season with salt, pepper, and curry powder.
  4. Add the chicken to the pan and sauté until browned and cooked through, about 8-10 minutes.
  5. Add the mixed vegetables to the pan and cook for another 5 minutes.
  6. Serve the chicken curry over a bed of basmati rice.

Yogurt (200g) with granola (40g)Snack

  • 290 kcal
  • 15g protein
  • 35g carbs
  • 9g fat

Ingredients

  • 🥄 Yogurt
  • 200g
  • 🥣 Granola
  • 40g

Method

  1. In a bowl, scoop the yogurt and smooth it out evenly.
  2. Sprinkle the granola over the top of the yogurt.
  3. Feel free to add additional fruits or nuts if desired and enjoy this healthy snack!

BBQ pork ribs (250g) with corn on the cob (2 ears, 200g)Dinner

  • 1350 kcal
  • 82g protein
  • 90g carbs
  • 60g fat

Ingredients

  • 🍖 Pork ribs
  • 250g
  • 🌽 Corn on the cob
  • 2 ears (200g)
  • 🧂 BBQ sauce
  • 100ml
  • 🧂 Salt and pepper to taste

Method

  1. Preheat the oven to 150C for slow-cooking the ribs.
  2. Season the pork ribs with salt and pepper and place them in a baking dish.
  3. Brush generously with BBQ sauce, cover with foil, and cook for about 2 hours until tender.
  4. While the ribs are cooking, bring a pot of water to a boil and cook the corn for 8-10 minutes until tender.
  5. Once the ribs are done, remove them from the oven, brush with more sauce if desired, and serve with the corn on the side.

Friday 3440 kcal

Smoothie (250ml milk, 1 banana, 30g peanut butter, 20g oats)Breakfast

  • 720 kcal
  • 28g protein
  • 90g carbs
  • 26g fat

Ingredients

  • 🥛 Milk
  • 250ml
  • 🍌 Banana
  • 1 medium
  • 🥜 Peanut butter
  • 30g
  • 🌾 Oats
  • 20g

Method

  1. In a blender, combine 250ml of milk, 1 medium banana, 30g of peanut butter, and 20g of oats.
  2. Blend on high speed until the mixture is smooth and creamy.
  3. If needed, you can add a little more milk to reach your desired consistency.
  4. Pour the smoothie into a glass and enjoy immediately.

Chocolate protein bar (60g)Snack

  • 300 kcal
  • 20g protein
  • 30g carbs
  • 12g fat

Ingredients

  • 🍫 Chocolate protein bar
  • 60g

Method

  1. Unwrap the chocolate protein bar and enjoy as a quick snack.
  2. This bar is perfect for satisfying your sweet tooth while providing your body with protein and energy.

Beef burger (200g beef patty, whole wheat bun, lettuce, tomato, cheese)Lunch

  • 860 kcal
  • 55g protein
  • 60g carbs
  • 42g fat

Ingredients

  • 🍔 Beef patty
  • 200g
  • 🍞 Whole wheat bun
  • 1 large
  • 🥬 Lettuce
  • 50g
  • 🍅 Tomato
  • 1 medium
  • 🧀 Cheese slice
  • 30g

Method

  1. Prepare the beef patty by seasoning it with salt and pepper.
  2. Cook the patty on a grill or frying pan over medium heat for about 6-7 minutes per side or until fully cooked.
  3. While the patty cooks, slice the tomato and wash the lettuce.
  4. Toast the whole wheat bun lightly if desired.
  5. Assemble the burger by placing the beef patty on the bottom half of the bun, topping it with lettuce, tomato slices, and a slice of cheese.
  6. Place the top half of the bun on the burger, cut in half if desired, and serve.

Celery sticks (150g) with cream cheese (50g)Snack

  • 250 kcal
  • 10g protein
  • 12g carbs
  • 20g fat

Ingredients

  • 🥒 Celery sticks
  • 150g
  • 🧀 Cream cheese
  • 50g

Method

  1. Wash and cut the celery sticks into manageable lengths.
  2. In a small bowl, add 50g of cream cheese and stir until smooth.
  3. Serve the celery sticks alongside the cream cheese for dipping.

Baked cod (200g) with roasted potatoes (200g) and salad (mixed greens, 100g)Dinner

  • 1310 kcal
  • 80g protein
  • 140g carbs
  • 40g fat

Ingredients

  • 🐟 Cod fillet
  • 200g
  • 🥔 Potatoes
  • 200g
  • 🥗 Mixed greens
  • 100g
  • 🧂 Olive oil
  • salt and pepper

Method

  1. Preheat the oven to 200C.
  2. Cube the potatoes and toss them with olive oil, salt, and pepper. Spread them on a baking tray.
  3. Place the cod fillet on another tray, season with salt and pepper, and drizzle with olive oil.
  4. Bake the potatoes for about 30 minutes, adding the cod to the oven for the last 12-15 minutes until cooked through.
  5. Serve the baked cod with the roasted potatoes and a side of mixed greens dressed lightly with olive oil and vinegar.

Saturday 3440 kcal

Eggs Benedict (2 poached eggs, 2 English muffins, hollandaise sauce)Breakfast

  • 680 kcal
  • 26g protein
  • 72g carbs
  • 30g fat

Ingredients

  • 🥚 Eggs
  • 2 large
  • 🥯 English muffins
  • 2
  • 🧂 Butter
  • 30g
  • 🍋 Lemon juice
  • 15ml
  • 🧂 Salt
  • 1g
  • 🧂 Pepper
  • 1g
  • 🧂 White vinegar
  • 10ml

Method

  1. Fill a pot with water and bring it to a gentle simmer. Add white vinegar.
  2. Crack the eggs into small bowls. Carefully slide the eggs into the simmering water one at a time.
  3. Poach for about 3-4 minutes or until the whites are set and the yolks are still runny.
  4. While the eggs are cooking, toast the English muffins until golden brown.
  5. For the hollandaise sauce, melt the butter and whisk it together with lemon juice, salt, and pepper until well combined.
  6. Once the eggs are poached, remove them with a slotted spoon and let any excess water drain.
  7. Assemble by placing each poached egg on a halved English muffin, drizzling with hollandaise sauce, and seasoning with extra salt and pepper.

Trail mix (40g, nuts, seeds, dried fruits)Snack

  • 280 kcal
  • 9g protein
  • 30g carbs
  • 16g fat

Ingredients

  • 🥜 Mixed nuts
  • 20g
  • 🌱 Seeds (pumpkin/sunflower)
  • 10g
  • 🍇 Dried fruits (raisins)
  • 10g

Method

  1. Combine the mixed nuts, seeds, and dried fruits in a bowl.
  2. Toss until evenly mixed and serve immediately.

Steak (250g) with brown rice (150g) and sautéed spinach (100g)Lunch

  • 920 kcal
  • 65g protein
  • 70g carbs
  • 45g fat

Ingredients

  • 🥩 Beef steak
  • 250g
  • 🍚 Brown rice
  • 150g
  • 🥬 Spinach
  • 100g
  • 🧂 Olive oil
  • 10ml
  • 🧂 Salt
  • 5g
  • 🧂 Pepper
  • 3g

Method

  1. Cook the brown rice according to package instructions.
  2. While the rice is cooking, season the steak with salt and pepper.
  3. Heat olive oil in a skillet over medium-high heat and add the steak.
  4. Cook for about 4-5 minutes per side for medium-rare. Remove and let rest.
  5. In the same skillet, add spinach and sauté until wilted.
  6. Slice the steak and serve it alongside the brown rice and sautéed spinach.

Avocado (100g) on rye bread (2 slices)Snack

  • 380 kcal
  • 10g protein
  • 40g carbs
  • 18g fat

Ingredients

  • 🥑 Avocado
  • 100g
  • 🍞 Rye bread
  • 2 slices
  • 🧂 Salt
  • 1g
  • 🧂 Black pepper
  • 1g
  • 🍋 Lemon juice
  • 5ml

Method

  1. Toast the slices of rye bread until golden brown.
  2. In a bowl, mash the avocado and mix with lemon juice, salt, and pepper to taste.
  3. Spread the avocado mixture evenly on the toasted rye bread and serve.

Chicken fajitas (200g chicken, 2 tortillas, bell peppers, onions, salsa)Dinner

  • 1180 kcal
  • 80g protein
  • 100g carbs
  • 42g fat

Ingredients

  • 🌮 Chicken breast
  • 200g
  • 🌶️ Tortillas
  • 2
  • 🌶️ Bell peppers
  • 100g
  • 🧅 Onions
  • 50g
  • 🍅 Salsa
  • 50g
  • 🧂 Olive oil
  • 10ml
  • 🧂 Salt
  • 5g
  • 🧂 Pepper
  • 3g

Method

  1. Slice the chicken, bell peppers, and onions into strips.
  2. Heat olive oil in a pan over medium heat and add the chicken.
  3. Season with salt and pepper, and cook until browned and cooked through.
  4. Add the bell peppers and onions, and sauté until they are soft.
  5. Warm the tortillas in a separate pan or microwave.
  6. Assemble the fajitas by placing the chicken and vegetable mixture on the tortillas, topping with salsa, and serve.

Sunday 3440 kcal

Veggie omelette (4 eggs, bell peppers, onions, spinach, cheese)Breakfast

  • 700 kcal
  • 32g protein
  • 12g carbs
  • 55g fat

Ingredients

  • 🥚 Eggs
  • 4
  • 🌶️ Bell pepper
  • 100g
  • 🧅 Onion
  • 50g
  • 🥬 Spinach
  • 50g
  • 🧀 Cheese
  • 50g
  • 🧂 Olive oil
  • salt and pepper

Method

  1. In a mixing bowl, beat the eggs with a pinch of salt and pepper until well combined.
  2. Chop the bell peppers and onions into small pieces. Heat olive oil in a non-stick frying pan over medium heat.
  3. Add the onions and bell peppers to the pan and sauté for a few minutes until softened.
  4. Stir in the spinach and cook until wilted, then pour the beaten eggs over the vegetables in the pan.
  5. Cook gently, lifting the edges with a spatula to let the uncooked egg flow underneath.
  6. When the eggs are just about set, sprinkle the cheese on top.
  7. Cover the pan for a couple of minutes until the cheese is melted and the omelette is fully cooked. Serve warm.

Espresso coffee with milk (200ml)Snack

  • 120 kcal
  • 8g protein
  • 10g carbs
  • 4g fat

Ingredients

  • ☕ Espresso
  • 50ml
  • 🥛 Milk
  • 150ml

Method

  1. Brew a strong espresso and pour it into a coffee mug.
  2. Heat the milk in a small saucepan or microwave, then froth it if desired.
  3. Pour the frothed milk over the espresso for a creamy coffee experience. Enjoy your espresso with milk hot or iced.

Roast chicken (200g) with couscous (150g) and roasted carrots (100g)Lunch

  • 900 kcal
  • 65g protein
  • 80g carbs
  • 30g fat

Ingredients

  • 🍗 Roast chicken
  • 200g
  • 🍚 Couscous
  • 150g
  • 🥕 Carrots
  • 100g
  • 🧂 Olive oil
  • salt and pepper

Method

  1. Preheat the oven to 200C (392F). Peel and slice the carrots into sticks.
  2. Toss the carrots with olive oil, salt, and pepper, and spread them on a baking tray. Roast for 25-30 minutes until tender.
  3. Meanwhile, cook the couscous according to package instructions. Fluff with a fork once cooked.
  4. If the chicken is not pre-cooked, season it and roast it alongside the carrots until juices run clear.
  5. Once everything is cooked, serve the roast chicken on a plate with couscous and roasted carrots on the side.

Chia pudding (50g chia seeds, 200ml almond milk)Snack

  • 350 kcal
  • 15g protein
  • 20g carbs
  • 20g fat

Ingredients

  • 🌱 Chia seeds
  • 50g
  • 🥛 Almond milk
  • 200ml

Method

  1. In a bowl or jar, mix the chia seeds with almond milk.
  2. Stir well to prevent clumping and ensure the seeds are spread evenly.
  3. Let it sit for about 10-15 minutes or overnight in the fridge to allow the mixture to thicken.
  4. After thickening, stir again and serve chilled. Optionally, add sweetness or toppings like fruits.

Spaghetti Bolognese (200g spaghetti, 200g beef, marinara sauce)Dinner

  • 1370 kcal
  • 78g protein
  • 120g carbs
  • 52g fat

Ingredients

  • 🍝 Spaghetti
  • 200g
  • 🥩 Beef
  • 200g
  • 🍅 Marinara sauce
  • 150ml
  • 🧂 Olive oil
  • salt and pepper

Method

  1. Bring a large pot of salted water to a boil. Add spaghetti and cook according to package instructions until al dente.
  2. In a large pan, heat olive oil over medium heat. Add the ground beef and cook until browned.
  3. Stir in the marinara sauce and let it simmer for about 5-10 minutes.
  4. Once the spaghetti is cooked, drain and add it to the meat sauce. Toss well to combine.
  5. Serve hot, garnished with extra herbs or cheese if desired.

Shopping list for the week

  • Broccoli 80g
  • Banana 240g
  • Tomato 200g
  • Cherry tomatoes 100g
  • Sweet potato 200g
  • Carrots 300g
  • Potatoes 400g
  • Lettuce 100g
  • Mixed vegetables 300g
  • Asparagus 100g
  • Spinach 100g
  • Green beans 100g
  • Bell peppers 200g
  • Onion 100g
  • Mixed greens 100g
  • Dried figs 40g
  • Apple 150g
  • Pineapple 100g
  • Strawberries 100g
  • Mixed nuts 50g
  • Honey 40g
  • Lamb chops 250g
  • Pork ribs 250g
  • Chicken breast 600g
  • Turkey breast 150g
  • Beef strips 200g
  • Beef 200g
  • Salmon fillet 200g
  • Cod fillet 200g
  • Tuna 150g
  • Roast chicken 200g
  • Beef patty 200g
  • Greek yogurt 200g
  • Cottage cheese 200g
  • Milk 600ml
  • Eggs 10
  • Almond milk 200ml
  • Protein powder 30g
  • Cheese 50g
  • Cream cheese 50g
  • Butter 40g
  • Whole grain bread 7 slices
  • Whole grain flour 240g
  • Rye bread 2 slices
  • English muffins 2
  • Tortillas 2
  • Spaghetti 200g
  • Rice 250g
  • Basmati rice 150g
  • Quinoa 150g
  • Couscous 150g
  • Oats 120g
  • Granola 40g
  • BBQ sauce 100ml
  • Maple syrup 20g
  • Salsa 50g
  • Marinara sauce 150ml
  • Olive oil 150ml
  • Salt 20g
  • Pepper 10g
  • Cinnamon 1 tsp
  • Curry powder 1 tbsp
  • Soy sauce 10ml
  • Garlic 1 clove
  • Ginger 1 piece
  • Chia seeds 50g

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