Denise McGillivray - 4-Day Example Meal Plan

Denise McGillivray - 4-Day Example Meal Plan

Targets per day: ~1420 kcal and ~140g protein. Tap a card to expand.

TRAINING DAY 1

Target: ~1420 kcal Protein: ~140g
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Meal 1 – Breakfast

Coffee + clear whey + Babybel

~220 kcal~31g protein
  • Soya vanilla (200ml)
  • Clear whey (1 scoop)
  • Low fat Babybel (1x)
Macros: ~220 kcal / ~31g protein

Meal 2 – Lunch

Chicken + microwave rice + salad

~445 kcal~51g protein
  • Chicken breast (150g cooked)
  • Microwave rice (110g)
  • Nando’s Garlic Perinaise (5g)
  • + Side salad
Macros: ~445 kcal / ~51g protein

Meal 3 – Pre-Workout

Snack-a-Jacks + PB + banana

~227 kcal~5g protein
  • 2 caramel Snack-a-Jack rice cakes
  • Squeezy peanut butter (5g)
  • Banana (100g)
Macros: ~227 kcal / ~5g protein

Meal 4 – Dinner

Chipolatas + eggs + salad + ½ sourdough

~390 kcal~36g protein
  • Heck chicken chipolatas (2x)
  • Eggs (2x)
  • Side salad
  • Sourdough (½ slice)
Macros: ~390 kcal / ~36g protein

Snacks

Crisps + protein yoghurt

~220 kcal~22g protein
  • 1x bag of <100kcal crisps
  • 1x protein yoghurt
Macros: ~220 kcal / ~22g protein
Training Day 1 total: ~1430 kcal / ~141g protein

TRAINING DAY 2

Target: ~1420 kcal Protein: ~140g
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Meal 1 – Breakfast

Coffee + clear whey + Babybel

~220 kcal~31g protein
  • Soya vanilla (200ml)
  • Clear whey (1 scoop)
  • Low fat Babybel (1x)
Macros: ~220 kcal / ~31g protein

Meal 2 – Lunch

Tuna + light mayo + salad + sourdough

~405 kcal~48g protein
  • Tuna chunks (160g drained)
  • Light mayo (15g)
  • Side salad
  • Sourdough (1 slice)
Macros: ~405 kcal / ~48g protein

Meal 3 – Pre-Workout

Snack-a-Jacks + honey + banana

~227 kcal~3g protein
  • 2 caramel Snack-a-Jack rice cakes
  • Honey (10g)
  • Banana (100g)
Macros: ~227 kcal / ~3g protein

Meal 4 – Dinner

Chicken + rice + veg + sauce

~345 kcal~38g protein
  • Chicken breast (150g cooked)
  • Microwave rice (110g)
  • Mixed veg (150g)
  • Soy/sweet chilli (10g)
Macros: ~345 kcal / ~38g protein

Snacks

Crisps + protein yoghurt

~220 kcal~22g protein
  • 1x bag of <100kcal crisps
  • 1x protein yoghurt
Macros: ~220 kcal / ~22g protein
Training Day 2 total: ~1415 kcal / ~142g protein

REST DAY 1

Target: ~1420 kcal Protein: ~140g
Tap a card to expand.

Meal 1 – Breakfast

Coffee + clear whey + Babybel

~220 kcal~31g protein
  • Soya vanilla (200ml)
  • Clear whey (1 scoop)
  • Low fat Babybel (1x)
Macros: ~220 kcal / ~31g protein

Meal 2 – Lunch

Chicken + sweet potato + avocado + salad

~405 kcal~49g protein
  • Chicken breast (150g cooked)
  • Sweet potato (100g)
  • Avocado (40g)
  • Side salad
Macros: ~405 kcal / ~49g protein

Meal 3 – Dinner

Turkey rashers + 3 eggs + salad + sourdough

~364kcal~34g protein
  • Turkey rashers (3x)
  • Eggs (3x)
  • Sourdough (½ slice)
  • Side salad
Macros: ~364 kcal / ~35g protein

Snacks

Crisps + protein yoghurt

~370 kcal~37g protein
  • 1x bag of <100kcal crisps
  • 1x 15g protein yoghurt
  • 1x protein bar
Macros: ~370 kcal / ~37g protein
Rest Day 1 total: ~1359 kcal / ~151g protein

REST DAY 2

Target: ~1420 kcal Protein: ~140g
Tap a card to expand.

Meal 1 – Breakfast

Coffee + clear whey + Babybel

~220 kcal~31g protein
  • Soya vanilla (200ml)
  • Clear whey (1 scoop)
  • Low fat Babybel (1x)
Macros: ~220 kcal / ~31g protein

Meal 2 – Lunch

Tuna + salad + olive oil + sourdough

~401 kcal~49g protein
  • Tuna chunks (160g drained)
  • Salad bowl (rocket, tomatoes, cucumber, etc...)
  • Olive oil (5g)
  • Sourdough (1 slice)
Macros: ~401 kcal / ~49g protein

Meal 3 – Dinner

Chicken thighs + veg + sauce

~515 kcal~39g protein
  • Chicken thighs (skinless) (180g cooked)
  • Mixed veg (200g)
  • Peri-peri/BBQ sauce (15g)
Macros: ~515 kcal / ~39g protein

Snacks

Crisps + protein yoghurt

~220 kcal~22g protein
  • 1x bag of <100kcal crisps
  • 1x protein yoghurt
Macros: ~220 kcal / ~22g protein
Rest Day 2 total: ~1356 kcal / ~141g protein

Notes

  • Mix & match between the two training day or rest day meal variations.
  • Keep sauces measured.
  • Protein first at each meal; carbs around training days.
  • If you're getting hungry, increase water intake and portions of side salads/mixed veg.

Meal Prepping

  • Batch cook a load of protein sources you can just add to meals to save time.
  • Keep simple add-ons on hand: salad bags, frozen veg, low-cal sauces.

Shopping List (for 4 days)

  • Protein: clear whey; Babybel Light; chicken breast; tuna tins (in water/brine); Heck chicken chipolatas; eggs; turkey rashers; protein yoghurts
  • Carbs: soya vanilla; microwave rice pouches; sourdough loaf; caramel Snack-a-Jack rice cakes; bananas; honey
  • Fruit & veg: salad bags/rocket; cucumbers; tomatoes; mixed veg (frozen is fine); sweet potatoes; avocado
  • Extras / condiments: Nando’s Garlic Perinaise; light mayo; olive oil; peri-peri/BBQ sauce; soy/sweet chilli sauce; <100kcal crisps
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