Meal Templates

Salad

Salad

Structure
  • Base (Greens)
    Spinach, lettuce, rocket
  • Vegetables
    Tomatoes, cucumber, peppers
  • Protein
    Chicken, beans, eggs, tofu
  • Carbs
    Quinoa, croutons, bread
  • Dressing
    Vinaigrette, tahini, olive oil
Example
  • Spinach 80g 18
  • Tomato 80g 14
  • Chicken 120g 198
  • Quinoa 80g 96
  • Vinaigrette 20g 36
362 kcal
protein 44g · fibre 5g · fruitveg 2 · starchy carbs 27%
lunch no-cook quick vegetarian-friendly
Stir Fry

Stir Fry

Structure
  • Base
    Rice, egg noodles, udon
  • Protein
    Chicken, prawns, tofu, beef
  • Vegetables
    Broccoli, pak choi, peppers
  • Sauce
    Soy sauce, teriyaki, sweet chilli
Example
  • Egg noodles 150g 207
  • Prawns 120g 119
  • Broccoli 80g 27
  • Peppers 80g 16
  • Soy sauce 20g 11
380 kcal
protein 41g · fibre 6g · fruitveg 2 · starchy carbs 54%
dinner quick
Grain Bowl

Bowl

Structure
  • Grain Base
    Brown rice, quinoa, bulgur
  • Protein
    Chicken, falafel, black beans
  • Roasted Veg
    Sweet potato, courgette, squash
  • Raw Veg
    Carrot, edamame, avocado
  • Dressing
    Tahini, miso, peanut sauce
Example
  • Brown rice 150g 168
  • Chicken 120g 198
  • Sweet potato 100g 90
  • Edamame 60g 73
  • Tahini 15g 89
618 kcal
protein 53g · fibre 10g · fruitveg 2 · starchy carbs 27%
lunch dinner meal-prep vegetarian-friendly
Wrap

Wrap

Structure
  • Bread / Wrap
    Tortilla, pitta, flatbread
  • Protein
    Chicken, turkey, hummus, feta
  • Salad / Veg
    Lettuce, tomato, grated carrot
  • Spread / Sauce
    Mayo, tzatziki, hot sauce, pesto
Example
  • Tortilla 65g 203
  • Chicken 100g 165
  • Lettuce 40g 6
  • Tzatziki 30g 20
394 kcal
protein 38g · fibre 3g · fruitveg 1 · starchy carbs 52%
lunch quick
Omelette

Omelette

Structure
  • Eggs
    2–3 eggs, whisked
  • Veg Filling
    Mushrooms, peppers, spinach
  • Cheese / Protein
    Cheddar, goat’s cheese, ham
  • Herbs
    Chives, parsley, basil, dill
Example
  • Eggs ×3 150g 233
  • Mushrooms 60g 13
  • Spinach 40g 9
  • Cheddar 30g 121
376 kcal
protein 31g · fibre 2g · fruitveg 1 · dairy 1
breakfast quick vegetarian-friendly
Soup

Soup

Structure
  • Broth / Base
    Chicken stock, veg stock, miso
  • Protein
    Chicken, lentils, beans, bacon
  • Vegetables
    Carrot, celery, leek, kale
  • Something Starchy
    Potato, bread roll, pasta, barley
Example
  • Chicken stock 300g 21
  • Lentils 120g 139
  • Carrot 80g 33
  • Potato 100g 77
270 kcal
protein 17g · fibre 13g · fruitveg 2 · starchy carbs 29%
lunch dinner meal-prep
Chilli

Chilli

Structure
  • Mince / Protein
    Beef mince, turkey, lentils
  • Beans
    Kidney beans, black beans, pinto
  • Vegetables
    Onion, peppers, tomatoes
  • Sauce
    Tinned tomatoes, chilli, cumin
  • Serve with
    Rice, tortilla chips, bread
Example
  • Beef mince 150g 264
  • Kidney beans 120g 126
  • Onion 80g 32
  • Tinned tomatoes 200g 36
  • Rice 150g 195
653 kcal
protein 47g · fibre 11g · fruitveg 3 · starchy carbs 30%
dinner meal-prep
Overnight Oats

Overnight Oats

Structure
  • Oat Base
    Rolled oats
  • Fruit
    Banana, berries, apple, mango
  • Topping
    Almonds, chia seeds, granola
  • Liquid
    Milk, oat milk, yoghurt
Example
  • Rolled oats 50g 190
  • Banana 80g 71
  • Chia seeds 10g 49
  • Milk 150g 63
373 kcal
protein 15g · fibre 10g · fruitveg 1 · dairy 1 · starchy carbs 51%
breakfast no-cook meal-prep vegetarian-friendly
Stew

Stew

Structure
  • Beans / Protein
    Cannellini, butter beans, chickpeas
  • Root Veg
    Carrot, potato, parsnip, swede
  • Liquid
    Stock, tinned tomatoes, water
  • Flavouring
    Garlic, herbs, paprika, bay leaf
  • Serve with
    Crusty bread, rice, mash
Example
  • Cannellini beans 150g 165
  • Carrot 100g 41
  • Potato 120g 92
  • Tinned tomatoes 200g 36
  • Crusty bread 60g 159
493 kcal
protein 21g · fibre 17g · fruitveg 3 · starchy carbs 51%
dinner meal-prep

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