Torian Staton - Meal Plan
~3,000Daily Calories
~200gProtein
3Meal Variations
5Meals Per Day
Coach Notes
Target is 3,000 kcal and 200g protein daily — carbs have been increased across every meal option to hit the new target. Mix and match any breakfast, lunch, and dinner — every combination lands within 20 kcal of the target. Pre-workout and post-workout are fixed every day. Drop the pre-workout on rest days, keep the post-workout shake.
Pre- & Post-Workout
These two are the same every day regardless of which meal options you choose
Pre-Workout
Banana + Rice Cakes + Honey
1 banana · 4 plain/flavoured rice cakes · 1 tbsp honey
310 kcal
P 3g
C 72g
F 1g
Post-Workout
Whey Isolate Shake
45g whey isolate · 400ml water/low-fat milk
162 kcal
P 37g
C 2g
F 1g
Breakfast
Pick one option each day — all ~835 kcal
A
▼
Yogurt Bowl
833 kcal · 62g protein
| Ingredient | Amount |
|---|---|
Non-fat Greek yogurt | 300g |
Whey isolate Mixed in or alongside | 30g |
Blueberries | 100g |
Granola | 105g |
Honey | 1 tbsp |
Meal total
833 kcal
P 62g
C 110g
F 14g
B
▼
Overnight Oats
831 kcal · 49g protein
| Ingredient | Amount |
|---|---|
Rolled oats | 135g |
Semi-skimmed/low-fat milk | 250-300ml |
Whey isolate Stir in before refrigerating | 25g |
Banana | 1 medium |
Peanut butter | 15g |
Meal total
831 kcal
P 49g
C 115g
F 16g
C
▼
Scrambled Eggs, Smoked Salmon & Toast
837 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Large eggs Scrambled | 3 |
Smoked salmon | 80g |
Wholegrain toast | 4 slices |
Avocado | ½ (75g) |
Mixed berries Served alongside | 100g |
Meal total
837 kcal
P 52g
C 78g
F 36g
Lunch
Pick one option each day — all ~845 kcal
A
▼
Chicken & Jasmine Rice Bowl
847 kcal · 61g protein
| Ingredient | Amount |
|---|---|
Chicken breast Grilled or baked | 220g |
Jasmine rice Cooked weight | 350g |
Edamame | 100g |
Mixed veg Cucumber, pepper, spring onion | Free |
Soy sauce | 1-2 tbsp |
Meal total
847 kcal
P 61g
C 110g
F 9g
B
▼
Lean Beef Bolognese & Penne
847 kcal · 54g protein
| Ingredient | Amount |
|---|---|
Lean ground beef (5%) Cooked weight | 150g |
Penne pasta Cooked weight | 390g |
Passata/tomato paste | 150g |
Onion & garlic Mixed herbs, salt, pepper | To taste |
Parmesan | 20g |
Meal total
847 kcal
P 54g
C 114g
F 15g
C
▼
Tuna & Rice Bowl
842 kcal · 71g protein
| Ingredient | Amount |
|---|---|
Canned tuna in water Drained | 220g |
Jasmine rice Cooked weight | 315g |
Edamame | 150g |
Cucumber & spring onion | Free |
Soy sauce | 1-2 tbsp |
Meal total
842 kcal
P 71g
C 96g
F 9g
Dinner
Pick one option each day — all ~835 kcal
A
▼
Baked Salmon & Sweet Potato
836 kcal · 40g protein
| Ingredient | Amount |
|---|---|
Salmon fillet Baked - natural fat content, no added oil needed | 180g |
Sweet potato Cooked weight | 520g |
Mixed green veg Broccoli, green beans, spinach | As much as you like |
Lemon & herbs For seasoning | To taste |
Meal total
836 kcal
P 40g
C 99g
F 26g
B
▼
Turkey Stir-Fry & Noodles
840 kcal · 56g protein
| Ingredient | Amount |
|---|---|
Lean ground turkey Cooked weight | 200g |
Egg noodles Cooked weight | 330g |
Mixed stir-fry veg Pepper, beansprouts, pak choi | As much as you like |
Soy sauce & oyster sauce | 2 tbsp each |
Fresh ginger & garlic | To taste |
Meal total
840 kcal
P 56g
C 108g
F 10g
C
▼
Chicken Thigh & Roasted Sweet Potato
831 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Skinless chicken thigh Roasted or pan-fried | 250g |
Sweet potato Cooked weight, roasted | 500g |
Roasted mixed veg Courgette, pepper, red onion | As much as you like |
Herbs & seasoning | To taste |
Meal total
831 kcal
P 52g
C 106g
F 14g
Shopping List
Proteins
- Chicken breast (220g per use)
- Skinless chicken thigh (250g per use)
- Lean ground beef 5% (150g per use)
- Lean ground turkey (200g per use)
- Salmon fillet (180g per use)
- Smoked salmon (80g per use)
- Canned tuna in water (220g drained — 2 × 110g tins)
- Eggs (large, 6 pack)
- Non-fat Greek yogurt (300g per use)
- Whey isolate powder
Carbs & Grains
- Rolled oats (135g per use)
- Jasmine rice (cooked: 315-350g per use)
- Penne pasta (cooked: 390g per use)
- Egg noodles (cooked: 330g per use)
- Wholegrain bread (1 loaf — 3 slices per use)
- Rice cakes (1 pack — 4 per day)
- Sweet potato (500-520g per use)
- Granola (105g per use)
Fruit & Veg
- Bananas (1 per day)
- Blueberries (100g per use)
- Mixed berries (100g per use)
- Avocado (1 per use)
- Edamame, shelled (100-150g per use)
- Mixed stir-fry veg (bag)
- Mixed green veg (broccoli, beans)
- Cucumber & spring onion
- Courgette, pepper, red onion
- Fresh ginger & garlic
Dairy & Pantry
- Semi-skimmed milk (250-300ml per use)
- Peanut butter (15g per use)
- Parmesan (small block)
- Passata (150g per use)
- Honey (1 tbsp per day)
- Soy sauce
- Oyster sauce
- Lemon
- Mixed herbs & seasoning