1 Week meal plan
14 meals per week
Protein helps to ward off muscle loss that can result from a low-calorie diet, which makes certain proteins superfoods for weight loss. Our choice of proteins are:
Diced Chicken breast: Chicken consists of high-quality protein (that is, protein that contains the eight essential amino acids) and a relatively low amount of fat.
Tofu (V): Tofu is a good source of protein and contains all eight essential amino acids. It’s also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous.
Cod Fillets: Cod is very healthy… It has a high amount of omega-3 fatty acids, vitamin A, vitamin D, and vitamin E. Cod is a good alternative to meat and is packed with healthy proteins.
Rump Steak: Meat is low in carbs, but high in protein. This makes it a good option in a low-carb diet plan. A serving of rump steak has no carbs and 22 grams of protein.
Salmon Fillet: Salmon is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) and a considerable amount of omega-3 fatty acids
King prawns: Prawns are an excellent source of high-quality protein and several important vitamins and minerals that support your good health. Prawns are low in calories and contain no carbohydrates.
Kangaroo Sausages: Due to its extremely low levels of fat, high levels of protein, iron, zinc and omega 3’s. The meat is tender, succulent and completely delicious!, Kangaroo sausages are a fantastic alternative to Pork and Beef sausages.
Venison Sausages: A great alternative to steak. These sausages are full of flavour, packed with protein and very low in fat.
Kangaroo burgers in a bun: Kangaroo meat has extremely low levels of fat, high levels of protein, iron, zinc and omega 3’s. The meat is tender, succulent and completely delicious! These make a great post workout alternative boosting over 50g of protein of serving.
Quorn Pieces: Quorn is positioned as a healthier alternative to meat. They contain almost 90 per cent mycoprotein, which is showing many health benefits. It’s low in saturated fat, high in protein, high in fibre and low in carbohydrates
Healthy eating doesn’t always need to be bland & boring! Spice up your meals. Our range of flavours include:
Tandoori: This delicious Tandoori rub is made using authentic Indian spices including turmeric, chilli, cumin, cinnamon, & cloves.
Chipotle: This gorgeous smokey Chipotle Rub contains a special blend of smoked paprika and smoked chipotle chilli that’ll leave your food tasting irresistible.
Herb: This Herby Fish rub contains a carefully selected blend of parsley, dill, fennel, lemon & black pepper to create the perfect accompaniment to all types of fish.
Italian: Jazz up your meals with our new delicious Italian rub packed with tasty herbs, each pot is bursting with oregano, basil, marjoram, thyme, rosemary & more!
Jerk: Discover the taste of the tropics with these mouth watering blends of spices to make the classic jerk seasoning
Chili: Fancy something a little warmer on the taste buds? This is a little spicy and great with prawns
Fajita: A spice so tasty and versatile it can be used on both chicken and steak dishes
Garlic and herb: Garlic and Herb Seasoning is one of those flavours that just about everyone likes and is so versatile you can seriously add it to just about anything.
Cajun: Cajun seasoning contains super flavourful components such as garlic powder, onion powder, seasoning salt, oregano, and thyme. To give it its world famous kick.
Seasoned Salt: Seasoned Salt combines salt with a perfectly flavourful blend of herbs and spices. … Sprinkle seasoned salt on chicken breasts or any savoury dish that needs salt and seasoning.
Protecting our muscles because carbohydrates are the first source of energy for our body, without it, protein from our muscles will be used meaning that our body will effectively eat its own muscles! Our choice of carbs are:
Mashed sweet potato: Sweet potatoes have a Low Glycemic Index: The slow release of sugars helps the body maintain a healthy and balanced source of energy without blood sugar spikes that cause fatigue and weight gain.
Basmati rice: Basmati Rice Nutrition. Basmati rice is a long-grain rice with a distinct flavour. Compared to regular long-grain rice, basmati rice is lower in calories
Whole-wheat tortillas (inc Baby leaf salad): Whole-wheat tortillas are a healthy carbohydrate-rich food choice because they are low in fat, sodium and simple sugars and high in fibre.
Mashed white potato: White potatoes provide the body with an essential source of fuel and energy, which you need even when dieting. No added milk, butter or oil to keep this an healthy carb choice.
Brown rice: Brown rice has a high fibre content which means you stay fuller for longer, brown rice also keeps blood sugar levels under control.
Mustard Mash: Creamy, classic mashed potatoes with a hot mustard kick
lemon and coriander couscous: Couscous has a low calorie count, which makes it an ideal dietary food…. Couscous is actually superior to rice and quinoa when it comes to grains as it has less than 200 calories per serving.
Vegetables provide nutrients vital for health and maintenance of your body. Our choice of veggies include:
Broccoli: Broccoli can decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Asparagus: The bright-green veggie is packed with good-for-you vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fibre
Spinach: Spinach is low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Baby leaf salad: Servings typically contain Spinach, Dark Baby Red Leaf, Red Chard. Leaves and proportions of the mix may vary
Greens: Very high in fibre, and also provides some of your daily protein requirements.
Choose a dressing to spice it up
Mild Piri Piri: With a mouth-wateringly mild taste and 100% natural ingredients.
Medium Piri Piri: Add real spice to your meals with this luxuriously medium piri piri sauce
Hot Piri Piri: This is the ticket to healthy hotness on your meal – If you’re after a bite to heat, you’ve come to the right sauce. Bursting with Peri-Peri (African Bird’s Eye Chilli
Or would you like to try our Onepots?
Our one pot range is for those who fancy something a little different but still ticking those healthy boxes….each one pot is nutritionally balanced, packed full of clean ingredients. Our one pots are full of flavours from across the world be it Chinese, Italian, South American, Spanish and many more. Our onepots include:
All day breakfast- a healthy twist of an English classic. This pot is high in protein, low in carbs and can be enjoyed anytime of the day. Packed with reduced sugar and salt beans, free range eggs, turkey rashers and chicken sausages.
Pasta Bolognese: using low fat beef mince keeps this family favourite and ideal Pre or post work meal. Packed with carbohydrate-rich pasta for energy and serving a good amount of protein to aid recovery.
Curried mince: inspired by the Caribbean. This one pot is infused with flavours mix with white rice and low fat mince with a helping a green peas.
Singapore rice (hot): Fancy a guilt free Chinese takeaway favourite? This one pot boast all the flavours from your local Chinese takeaway without all the calories. Packed with chicken, eggs, peas and rice infused in chilli, garlic and soy sauce. Giving over 50g of protein per portion.
Chilli con carne (hot)- This Mexican favourite is another great choice for that pre or post workout meal. Using white rice for the energy you need or to aid that quick recovery.
Jambalaya- infused from flavours around the world this meat, veg and rice dish wows the taste buds with every single bite. This one pot is packed with chicken, chorizo, peppers and onions with hit of our Cajun style seasoning.
Spanish omelette- The Spanish omelette is a traditional dish from Spain made with eggs and potatoes. This is a great source of protein and carbs. This one pot is delicious eaten hot or cold
Vegetable paella- Traditional Spanish healthy hearty dish bursting with protein carbs and flavour.