Suggested meal plan – fish

This is a suggested meal plan which will provide you with around 1400 calories a day with good ratios of proteins, fats and carbs and lots of nutrients to keep you healthy.  You don’t have to follow it to the letter, but it will give you ideas on food combinations.  You can, of course, substitute anything you don’t eat for like for like.  For example,  salmon for steak or chicken or lean meat;  veg for a different veg option.  

SHOPPING LIST
Large free range eggs
Protein shake – (Protein works vanillla 360 – https://www.theproteinworks.com/whey-protein-360?140=83&179=512&gclid=CJ_1p4zJ2dQCFaa17QodvPsEQw
peppers – red, yellow and green
Peppers – sweet pointed – two packs.
red onions
shallots (red onions will do)
Merchant gourmet Ready to Eat Puy Lentils and Red and White Quinoa (Any supermarket)
Smoked salmon
Spinach
beansprouts
Rocket
Coconut oil
Fage Greek yoghurt
Feta cheese
Olive oil
Balsamic vinegar (tip: the more you spend on this, the nicer it will taste)
tomatoes, cherry or plum or whatever you like
Salmon fillets (two in a packet)
Turkey breast
Sliced Roast turkey x 2 packs
Sea bass fillet
Tin of Tuna infusions – lemon
Kale or spring greens
Tenderstem broccoli – two packs.
Protein shake
Chicken breasts x 2 packs of 2
Cooked king prawns
Sea bass fillet
Butter
Walnuts
Flaked almonds
Green and Blacks 85 per cent cocoa chocolate
Blueberries
Strawberries
Banana
Ready to cook butternut squash and sweet potato – Tesco, Asda
100g Mushrooms, fresh wild (Tesco) or any really.
Baby new potatoes.

DAY 1

Breakfast
Two poached eggs
100g spinach wilted in half tablespoon of coconut oil

17g Fat, 16g protein 6g carbs 234 calories.

 

Lunch
100g Smoked salmon
25gm feta cheese
100g rocket
125g Merchant Gourmet red and white quinoa (half the bag)
One sliced red sweet pointed pepper
One tablespoon of balsamic vinegar

24g fat, 52g carb, 35g protein, 556 calories

Dinner
One and a half chicken breasts – (roast both breasts, as you’ll need half for a snack tomorrow)
100g tenderstem broccoli – griddled.
100g tesco ready to cook butternut squash and sweet potato.
Melted tablepoon of coconut oil (brush chicken breasts with half and drizzle sweet potato and squash with half)

20g fat, 12g carbs, 53g protein. 452 calories

Snack (As and when you feel hungry)
Lean shake Protein shake + two tablespoons of blueberries.
Slice of roast turkey

1g fat, 7g carbs, 39g protein, 140 cals

Total: Fats 62g, 77g carb, 143g protein.
Calories: 1438
DAY 2

Breakfast
Protein shake
100g of blueberries
One tablespoon of walnuts

245 calories, 10g fat, 16 carbs, 34g protein

Lunch
160gm of cooked king prawns
125g of Merchant gourmet quinoa (other half of packet from yesterday)
10g feta cheese
One yellow bell pepper sliced
25g of red onion, chopped.
One tablespoon of balsamic vinegar

447 calories, 11g fat, 51g carb, 38g protein
Dinner
One skin-on salmon fillet pan fried in one teaspoon of coconut oil
200g of asparagus, griddled or steamed
100g sweet potato mash with yoghurt and mustard (chop sweet potato into chunks, boil until soft, then mash with 20g Greek yogurt and two teaspoons of English mustard)
One teaspoon of butter, (pref organic) melted onto asparagus
One tablespoon of fresh lemon juice squeezed over veg (optional)

428 calories, 19g fat, 34g carbs, 31g protein

Snacks
Half a chicken breast (left over from yesterday)
Four squares of Green and Blacks Chocolate 85 per cent cocoa only!!

162 calories, 10g fat, 5g carbs, 15g protein
Total: 106g carbs, 51g fat, 117g protein
Calories: 1351

DAY 3

Breakfast:
100g Fage Greek yoghurt
100g Strawberries
20g flaked almonds

Fats 16g, carb 11g, Protein 16g, 252 Calories
Lunch
One grilled salmon fillet (left in pack from day 2),
125g Puy Lentils (Merchant Gourmet )
100g wild rocket
100g cherry tomatoes
60g avocado
one tablespoon of balsamic vinegar

Fats, 23g, Carbs 37g, protein, 38, Calories 507
Dinner
Stir fry:
One tablespoon of coconut oil
One and a half chicken breasts
100g spinach
100g shallots peeled and chopped
50g of wild (or any) mushrooms
Green pepper sliced
Beansprouts 100g
One clove garlic
Juice of one fresh orange (add to stir fry near near the end)

Fats 18g, 10g carb, 55g protein. Calories 422
Snacks – whenever you feel hungry
Protein shake blended with small banana (100g) .
Three squares of Green and Blacks chocolate
One tablespoon of walnuts

Fat 7g, 28g carb, 32g protein. Calories 243

Total: Fat 65g, Carbs 86g, Protein 141g.
Calories 1493

DAY 4

Breakfast
Protein pancakes:
Three eggs – two whole and one white
Whisk with scoop of Lean shake
One teaspoon of coconut oil to grease pan.
Make two to three pancakes, depending on pan size.
Top with 100g strawberries and 50g greek yoghurt.

Fat 16g, carbs, 8g, protein 51g. Calories, 329

Lunch
Four slices of roast turkey. (Pref premium brand)
wild rocket salad
One red sweet pointed pepper
15g feta cheese
one teaspoon of olive oil, one tablespoon of balsamic vinegar for dressing
125gm puy lentils Merchant Gourmet
90g Sweetfire beetroot (Tesco – half pack)

Fat 18g, Carbs 47g, Protein 53. Calories, 562
DINNER

Sea bass fillet, baked in foil parcel with 50g cherry tomatoes, clove of garlic and teaspoon of olive oil.
100g (other half of tray/packet) ready to cook squash and sweet potato
200g of tenderstem/normal broccoli steamed or blanched
one tablespoon of lemon juice to drizzle over broccoli

Fat 17g, Carb 18g, Protein 24g. Calories 308.
SNACKS

Half a chicken breast (leftover from yesterday)
tablespoon of walnuts
Four squares Green and black

Fat 12g, Carbs 6g, Protein 18g. Calories: 204.

Total: Fat 62g, Carbs 78g, Protein 144g.
Calories: 1446.
DAY 5

Breakfast
Protein porridge:
40g gluten free porridge oats.
8oz almond milk
One scoop Lean Shake
(Blend lean shake with almond milk, then cooked porridge oats in it)
50g strawberries

Fat 5g, Carbs 27g, Protein, 38g. Calories: 263
Lunch

One tin Tuna Infusions, Lemon flavour.
small avocado
Wild Rocket
50gm cherry tomatoes
Balsamic vinegar – one tablespoon to dress salad
100g Sweet pointed pepper (one pepper)
90g sweetfire baby beetroot (other half of pack)
Small avocado 60g

Fat 24g, Carbs 38g, Protein 27g. Calories: 476

DINNER
Turkey breast steak – panfried or grilled.(If pan-frying, just brush with a little of the melted coconut oil – see below and season)
100g curly kale or spring greens
50g red onion
one clove of garlic
50g wild or any mushrooms
one tablespoon of coconut oil to cook the kale in (heat the oil and add the chopped garlic, onion and mushrooms to the pan, fry until softened, add the kale and toss to coat it in the garlic and onion. Add a splash of water from a kettle, put a lid on and leave to steam for a couple of minutes or until cooked to your liking)
100g boiled baby new potatoes.

Fat 18g, Carbs 23g, Protein 39g. Calories: 414
SNACKS
Protein shake
50g of blueberries
Green and Blacks – three squares

Fat 5g, Carbs 18g, Protein 32g. Calories: 208
Total: Fat 53g, Carbs 106g, Protein 134g.
Calories: 1437