Jordan Parker – Meal Plan

Jordan Parker – Meal Plan

~2,000Daily Calories
~125gProtein
3Meal Variations
5Meals Per Day
Notes

Target 2,000kcal and 125g protein every day. Mix and match any breakfast, lunch, and dinner - every combination lands within the target range. Pre-workout and post-workout are fixed every training day. All meals are built around what you already cook and enjoy - the structure is new, the food is familiar. Watch olive oil and avocado portions; they are one of the main reason calories have been quite inconsistent.

Training Day
Same every training day — non-negotiable
Pre-Workout
Banana + Rice Cakes + Drizzle of Honeuy
1 banana  ·  2 plain rice cakes  ·  drizzle of honey
~175 kcal P 2g C 40g F 0.5g
Post-Workout
Whey Protein Shake
35g whey isolate  ·  400ml water/low fat milk
~130 kcal P 32g C 1g F 0.5g
Breakfast
Pick one option each day — all ~555 kcal
A
Scrambled Eggs & Avocado on Rye
560 kcal · 31g protein
▼
IngredientAmount
Large eggs
Scrambled with spray oil
3
Cottage cheese
Stirred through the eggs
2 tbsp
Rye sourdough
2 slices
Avocado
½ (60g)
Sriracha or chilli flakes
To taste
To taste
Meal total 560 kcal P 31g C 40g F 26g
B
Cottage Cheese Pancakes with Egg & Blueberries
565 kcal · 33g protein
▼
IngredientAmount
Cottage cheese
For the pancake batter
120g
Eggs
1 whisked into batter, 1 fried alongside
2
Oat flour or plain flour
2 tbsp
20g
Avocado
½ (60g)
Blueberries
80g
Chilli oil or peanut butter
1 tsp — pick one
1 tsp
Meal total 565 kcal P 33g C 38g F 28g
C
Smoked Salmon & Avocado on Toast
545 kcal · 30g protein
▼
IngredientAmount
Smoked salmon
80g
Large eggs
Soft boiled or poached
2
Brown or rye sourdough toast
2 slices
Avocado
Smashed with lemon juice
½ (60g)
Capers or spring onion
Optional garnish
To taste
Meal total 545 kcal P 30g C 38g F 24g
Lunch
Pick one option each day — all ~570 kcal
A
Salad & Grilled Chicken Bowl
570 kcal · 38g protein
▼
IngredientAmount
Chicken breast
Grilled or baked, cooked weight
150g
Quinoa
Cooked weight
120g
Cucumber, tomato, parsley
Salad base — as much as you like
Free
Avocado
½ (60g)
Greek yogurt
As a dressing
1 tbsp
Lemon juice & olive oil
1 tsp olive oil only — measure it
1 tsp oil
Meal total 570 kcal P 38g C 44g F 20g
B
Salmon Poke Bowl
565 kcal · 29g protein
▼
IngredientAmount
Salmon
120g
Jasmine rice
Cooked weight
150g
Avocado
½ (60g)
Carrot & cucumber
Free
Honey dressing
1 tbsp honey + 1 tsp white miso + dash soy
1 tbsp
Sesame seeds & spring onion
Sprinkle
Meal total 565 kcal P 29g C 56g F 22g
C
Chicken & Avocado Pasta Salad
580 kcal · 36g protein
▼
IngredientAmount
Pasta
Cooked weight - any shape
180g
Chicken breast
Cooked weight - sliced or shredded
120g
Cherry tomatoes & spinach
Free
Avocado
½ (60g)
Olive oil
Measure this - it adds up fast
1 tsp
Lemon juice, basil, salt & pepper
To taste
Meal total 580 kcal P 36g C 60g F 18g
Dinner
Pick one option each day — all ~530 kcal
A
Beef Mince Taco Sweet Potato Bowl
525 kcal · 35g protein
▼
IngredientAmount
Lean beef mince (5%)
Cook with onion & taco seasoning
150g
Sweet potato
Cooked weight - roasted or microwaved
200g
Avocado
½ (60g)
Cottage cheese
As a sour cream replacement
2 tbsp
Salsa & taco seasoning
To taste
Jalapeños or kimchi
Optional heat
To taste
Meal total 525 kcal P 35g C 42g F 22g
B
Prawn & Kimchi Noodle Stir-Fry
510 kcal · 40g protein
▼
IngredientAmount
King prawns
Raw, peeled
200g
Egg noodles
Cooked weight
150g
Egg
Whisked in at the end
1
Kimchi
3 tbsp
Cabbage & beansprouts
Free
Free
Soy sauce, oyster sauce, chilli paste
1 tbsp each
Garlic & sesame oil
1 tsp sesame oil only - measure it
3 cloves + 1 tsp oil
Meal total 510 kcal P 40g C 52g F 14g
C
Honey Miso Baked Salmon with Rice
555 kcal · 34g protein
▼
IngredientAmount
Salmon fillet
Baked 15 mins at 200°C with marinade below
150g
Jasmine rice
Cooked weight
150g
Honey miso marinade
1 tbsp honey + 1 tsp white miso + 1 tsp soy
1 tbsp
Cucumber & spring onion salad
Dressed with rice vinegar & sesame seeds
Free
Greek yogurt
On the side
2 tbsp
Meal total 555 kcal P 34g C 52g F 22g
Shopping List

Proteins

  • Chicken breast (120–150g per use)
  • Salmon fillets (120–150g per use)
  • Smoked salmon (80g per use)
  • King prawns - raw, peeled (200g per use)
  • Lean beef mince 5% (150g per use)
  • Large eggs (18 pack)
  • Cottage cheese (large tub)
  • Greek yogurt (large pot)
  • Whey isolate powder

Carbs & Grains

  • Rye sourdough or brown bread
  • Jasmine rice (cooked: 150g per use)
  • Quinoa (cooked: 120g per use)
  • Pasta - any shape (cooked: 180g per use)
  • Egg noodles (cooked: 150g per use)
  • Oat flour (binder for pancakes)
  • Sweet potato (200g per use)
  • Rice cakes (pack - 2 per day)
  • Bananas (1 per day)

Fruit & Veg

  • Avocados (½ per meal)
  • Blueberries (80g per use)
  • Cherry tomatoes
  • Cucumber
  • Spinach (bag)
  • Cabbage & beansprouts
  • Carrots
  • Spring onions
  • Fresh parsley
  • Garlic & ginger
  • Jalapeños (jar)

Pantry & Condiments

  • White miso paste
  • Kimchi (jar)
  • Light soy sauce & oyster sauce
  • Sesame oil (small bottle - use sparingly)
  • Honey
  • Sriracha & chilli paste
  • Taco seasoning
  • Salsa (jar)
  • Rice vinegar
  • Sesame seeds
  • Spray oil (for cooking)
  • Olive oil (measure - 1 tsp only)
Jordan Parker  ·  Meal Plan  ·  ~2,000 kcal / ~125g protein
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