CODY BELEW

Cody Belew – Meal Plan

~2,400Daily Calories

~200gProtein

3Meal Variations

4-5Meals Per Day

Coach Notes

Target 2,400kcal and 200g 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 foods already in your journal - just structured and portioned how I'd recommend.

Every Training Day

Same every training day

Pre-Workout

Banana + Rice Cakes + Honey

1 banana · 3 plain rice cakes · drizzle of honey

~215 kcal P 3g C 48g F 1g

Post-Workout

Whey Protein Shake

45g whey isolate · 400ml water/low-fat milk

~160 kcal P 37g C 2g F 1g

Breakfast

Pick one option each day - all ~680 kcal

Steak & Eggs on Sourdough

685 kcal · 58g protein

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Ingredient	Amount
Rump or sirloin steak Cooked weight	150g
Large eggs Scrambled or fried alongside	3
Sourdough	2 slices
Butter	10g

Meal total 685 kcal P 58g C 38g F 32g

Beef & Egg Taco Scramble

680 kcal · 59g protein

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Ingredient	Amount
Lean beef mince (5%) Cook in a pan, season to preference	150g
Large eggs Scrambled into the mince	3
Small flour tortillas	2
Reduced-fat cheddar	20g
Salsa	30g

Meal total 680 kcal P 59g C 46g F 22g

Bacon, Eggs & Cheese on Sourdough

675 kcal · 57g protein

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Ingredient	Amount
Back bacon rashers Grilled	4
Large eggs Any style	3
Sourdough	2 slices
Reduced-fat cheddar	20g

Meal total 675 kcal P 57g C 37g F 30g

Lunch

Pick one option each day - all ~685 kcal

Steak & Rice Bowl

700 kcal · 54g protein

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Ingredient	Amount
Rump steak Cooked weight	200g
Jasmine rice Cooked weight	200g
Avocado	50g
Mixed salad	Free
Soy sauce or chimichurri	1 tbsp

Meal total 700 kcal P 54g C 62g F 20g

Chicken & Egg Rice Bowl

680 kcal · 60g protein

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Ingredient	Amount
Chicken breast Cooked weight - grilled or baked	200g
Jasmine rice Cooked weight	200g
Large eggs Fried on top	2
Mixed salad or veg	Free
Sauce of choice Soy, hot sauce, teriyaki	10g

Meal total 680 kcal P 60g C 60g F 14g

Tuna & Avocado Rice Bowl

670 kcal · 57g protein

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Ingredient	Amount
Canned tuna in water Drained - approx 2 standard tins	220g
Jasmine rice Cooked weight	200g
Avocado	75g
Light mayo	15g
Mixed salad	Free

Meal total 670 kcal P 57g C 62g F 16g

Dinner

Pick one option each day - all ~660 kcal

Rump Steak & Baby Potatoes

690 kcal · 58g protein

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Ingredient	Amount
Rump steak Cooked weight	220g
Baby potatoes Cooked weight - boiled or roasted	300g
Mixed green veg Broccoli, green beans, or asparagus	150g
Butter	10g

Meal total 690 kcal P 58g C 58g F 20g

Ground Beef & Potato

680 kcal · 56g protein

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Ingredient	Amount
Lean beef mince (5%) Brown with onion, garlic, peppers	200g
Baby potatoes Cooked, diced and fried in the pan	300g
Bell pepper & onion	Free
Reduced-fat cheddar Melted on top	30g

Meal total 680 kcal P 56g C 54g F 22g

Chicken Thigh & Jasmine Rice

670 kcal · 55g protein

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Ingredient	Amount
Skinless chicken thighs Cooked weight - roasted or pan-fried	250g
Jasmine rice Cooked weight	200g
Mixed veg Any - frozen works fine	150g
Peri-peri or teriyaki sauce	15g

Meal total 670 kcal P 55g C 62g F 14g

Shopping List

Proteins

Rump or sirloin steak (per use: 150–220g)
Lean beef mince 5% (150–200g per use)
Chicken breast (200g per use)
Skinless chicken thighs (250g per use)
Back bacon
Canned tuna in water
Large eggs (18 pack)
Whey isolate powder

Carbs & Grains

Sourdough loaf
Small flour tortillas (pack)
Jasmine rice (cooked: 200g per use)
Baby potatoes (300g per use)
Rice cakes (1 pack - 3 per day)
Bananas (1 per day)

Fruit & Veg

Avocados (1 per use)
Mixed salad bags
Mixed veg (frozen bag)
Bell peppers
Broccoli or green beans
Onion & garlic
Cherry tomatoes

Dairy & Pantry

Reduced-fat cheddar (20–30g per use)
Butter (small block)
Light mayo
Salsa (jar)
Soy sauce
Peri-peri or teriyaki sauce
Cumin & smoked paprika
Olive oil or cooking spray