Sample meal plan a client receives

Breakfast

Chocolate protein overnight oats

Breakfast: 523 kcal, from 34 g protein (25% of the energy), 78 g carbs (57% of the energy) and 11 g fat (18% of the energy).

Time: 8 min

Cocoa and vanilla protein powder turn overnight oats into a dessert-like high-protein breakfast.

Ingredients for 1 serving

45 grolled oats
200 mlmilk, semi-skimmed
25 gwhey protein powder, chocolate
1 tbspcocoa powder, unsweetened
1 tsphoney
1medium banana, sliced

Method 4 steps

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Step 1. Whisk the milk, protein powder and cocoa powder together until smooth.
Step 2. Stir in the oats and honey.
Step 3. Cover and refrigerate overnight.
Step 4. Top with sliced banana before serving.

Lunch

Teriyaki chicken lettuce wraps

Lunch: 300 kcal, from 29 g protein (38% of the energy), 15 g carbs (19% of the energy) and 15 g fat (43% of the energy).

Time: 22 min

Sticky teriyaki chicken spooned into crisp lettuce cups for a light, low-carb lunch.

Ingredients for 1 serving

150 gground chicken
1 tbspsoy sauce
1½ tsphoney
½ tspfresh ginger, grated
½garlic clove, crushed
4 leavesbutter lettuce
½medium carrot, grated
1½ tspsesame seeds

Method 5 steps

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Step 1. Brown the ground chicken in a dry pan for 6 minutes, breaking it up as it cooks.
Step 2. Add the soy sauce, honey, ginger and garlic and cook for 2 minutes until sticky.
Step 3. Wash and dry the lettuce leaves.
Step 4. Spoon the chicken mixture into the lettuce leaves and top with grated carrot.
Step 5. Sprinkle with sesame seeds before serving.

Snack

Cottage cheese bowl with pineapple

Snack: 279 kcal, from 22 g protein (31% of the energy), 31 g carbs (43% of the energy) and 8 g fat (26% of the energy).

Time: 3 min

A note from AdaAny fruit works here if the pineapple is gone.

Cold cottage cheese with juicy pineapple and toasted coconut, a fast high-protein breakfast.

Ingredients for 1 serving

200 gcottage cheese, low-fat
100 gpineapple, diced
1 tbspcoconut flakes, unsweetened
1 tsphoney

Method 3 steps

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Step 1. Spoon the cottage cheese into a bowl.
Step 2. Top with the pineapple and coconut flakes.
Step 3. Drizzle with honey before serving.

Dinner

Baked salmon with asparagus

Dinner: 480 kcal, from 36 g protein (29% of the energy), 25 g carbs (20% of the energy) and 27 g fat (51% of the energy).

Time: 25 min

Salmon fillets roasted on one tray with asparagus, lemon and garlic.

Ingredients for 1 serving

150 gsalmon fillets
125 gasparagus
1½ tspolive oil
½lemon, sliced
1 clovegarlic, minced
100 gnew potatoes

Method 4 steps

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Step 1. Heat the oven to 200C (400F) and boil the potatoes for 10 minutes.
Step 2. Lay the salmon, asparagus and halved potatoes on a tray, drizzle with the oil and scatter the garlic.
Step 3. Top the salmon with the lemon slices.
Step 4. Roast for 12 to 15 minutes until the salmon flakes.

Week one

Monday

This day adds up to

Chocolate protein overnight oats

Ingredients for 1 serving

Method 4 steps

Teriyaki chicken lettuce wraps

Ingredients for 1 serving

Method 5 steps

Cottage cheese bowl with pineapple

Ingredients for 1 serving

Method 3 steps

Baked salmon with asparagus

Ingredients for 1 serving

Method 4 steps

Grocery list

Produce

Meat and fish

Dairy and eggs

Bakery

Pantry

Oils and spices

Frozen

Other

Make this for your next client.