James Forrest - Meal Plan
2,500-2,800Daily Calories
160g+Protein
3Meal Variations
5Meals Per Day
Coach Notes
Target 2,500-2,800 kcal and 160 g protein every day. Mix and match any breakfast, lunch, and dinner option — all combinations land within the target range. Pre-workout snack and post-workout shake are fixed every training day. Everything here is home cooked — no ready meals. Pick whichever options suit your day.
Fixed Daily — Every Day
Same every day — non-negotiable
Pre-Workout
Banana + Rice Cakes + Peanut Butter + Honey
1 banana · 2 rice cakes · 1 tbsp peanut butter · 1 tbsp honey
310 kcal
P 8g
C 46g
F 10g
Post-Workout
Whey Protein Shake
40g whey · 300ml semi-skimmed milk
250 kcal
P 37g
C 14g
F 5g
Breakfast
Pick one option each day — all ~570 kcal
A
▼
Scrambled Eggs & Bacon Bagel
570 kcal · 38g protein
| Ingredient | Amount |
|---|---|
Large eggs Scrambled | 3 |
Bacon medallions Grilled or pan-fried | 2 |
Bagel Regular — sliced and toasted | 1 |
Meal total
570 kcal
P 38g
C 52g
F 18g
B
▼
Overnight Oats
575 kcal · 40g protein
| Ingredient | Amount |
|---|---|
Rolled oats | 80g |
Semi-skimmed milk | 250ml |
Whey protein Stir in before refrigerating | 25g |
Banana | 1 medium |
Peanut butter | 1 tbsp |
Meal total
575 kcal
P 40g
C 78g
F 14g
C
▼
Greek Yogurt Bowl
565 kcal · 42g protein
| Ingredient | Amount |
|---|---|
Greek yogurt | 300g |
Granola | 60g |
Mixed berries | 100g |
Honey | 1 tbsp |
Whey protein Stirred in | 25g |
Meal total
565 kcal
P 42g
C 72g
F 8g
Lunch
Pick one option each day — all ~670 kcal
A
▼
Homemade Chicken Wrap
665 kcal · 48g protein
| Ingredient | Amount |
|---|---|
Chicken breast Grilled, sliced | 200g |
Wraps Regular | 2 |
Lettuce, tomato, red onion | Free |
Light mayo | 30g |
Hot sauce To taste | To taste |
Meal total
665 kcal
P 48g
C 68g
F 18g
B
▼
Chicken Pasta
670 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Chicken breast Diced, pan-fried | 180g |
Penne pasta Cooked weight | 220g |
Passata | 150g |
Garlic & mixed herbs | To taste |
Parmesan | 20g |
Meal total
670 kcal
P 52g
C 74g
F 12g
C
▼
Spicy Beef Quesadillas
675 kcal · 46g protein
| Ingredient | Amount |
|---|---|
Lean beef mince (5%) | 150g |
Large tortillas | 2 |
Reduced-fat cheddar | 40g |
Mixed peppers Sliced, pan-fried with the mince | 1 pepper |
Salsa | 2 tbsp |
Sour cream | 1 tbsp |
Meal total
675 kcal
P 46g
C 62g
F 24g
Dinner
Pick one option each day — all ~740 kcal
A
▼
Homemade Hot & Spicy Chicken Flatbread Pizza
740 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Flatbreads | 2 |
Chicken breast strips Pan-fried with chilli & paprika before topping | 150g |
Passata As the base sauce | 4 tbsp |
Low-fat mozzarella | 80g |
Mixed peppers & red onion Sliced thin | Free |
Chilli flakes To taste | To taste |
Meal total
740 kcal
P 52g
C 74g
F 22g
B
▼
Chicken & Sweet Potato Traybake
735 kcal · 50g protein
| Ingredient | Amount |
|---|---|
Chicken thigh Skinless, roasted in the tray | 220g |
Sweet potato Cubed, cooked weight | 300g |
Mixed peppers & red onion Roughly chopped | Free |
Olive oil | 1 tbsp |
Smoked paprika, garlic, herbs | To taste |
Meal total
735 kcal
P 50g
C 68g
F 22g
C
▼
Beef & Pasta Bake
745 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Lean beef mince (5%) | 150g |
Penne pasta Cooked weight | 220g |
Passata | 150g |
Reduced-fat cheddar Melted on top | 40g |
Garlic & mixed herbs | To taste |
Garlic bread slice | 1 |
Meal total
745 kcal
P 52g
C 80g
F 20g
Shopping List
Proteins
- Chicken breast (per use: 150-200g)
- Skinless chicken thigh (220g per use)
- Lean beef mince 5% (150g per use)
- Bacon medallions (pack)
- Eggs (large, 6 pack)
- Greek yogurt (300g per use)
- Low-fat mozzarella (80g per use)
- Whey protein powder
Carbs & Grains
- Rolled oats (80g per use)
- Penne pasta (cooked: 220g per use)
- Regular bagels (pack)
- Regular wraps (pack of 6)
- Large tortillas (pack)
- Flatbreads (pack)
- Sweet potato (300g per use)
- Granola (60g per use)
- Rice cakes (pack — 2 per day)
- Garlic bread (1 slice per use)
Fruit & Veg
- Bananas (2 per day)
- Mixed berries (100g per use)
- Mixed peppers (2-3 per use)
- Red onion (1-2 per use)
- Lettuce & tomato
- Garlic (bulb)
Dairy & Pantry
- Semi-skimmed milk (300ml per use)
- Peanut butter
- Reduced-fat cheddar (40g per use)
- Parmesan (small block)
- Passata (carton)
- Light mayo
- Sour cream (small pot)
- Salsa (jar)
- Hot sauce
- Honey
- Olive oil
- Chilli flakes, smoked paprika, mixed herbs