Denise McGillivray - Meal Plan
~1,420Daily Calories
~140gProtein
2Training Days
2Rest Days
Fixed Daily Breakfast
The same every day — training and rest days
Breakfast
Soya Latte + Clear Whey + Babybel
Soya vanilla (200ml) · Clear whey (1 scoop) · Low fat Babybel (1x)
~220 kcal
P ~31g
Training Days
Breakfast above + the meals below. Mix between the two options on any training day.
L
▼
Lunch
~445 kcal · ~51g protein
| Ingredient | Amount |
|---|---|
Chicken breast Cooked weight | 150g |
Microwave rice | 110g |
Nando's Garlic Perinaise | 5g |
Side salad | Free |
Meal total
~445 kcal
P ~51g
PW
▼
Pre-Workout
~227 kcal · ~5g protein
| Ingredient | Amount |
|---|---|
Caramel Snack-a-Jack rice cakes | 2 |
Squeezy peanut butter | 5g |
Banana | 100g |
Meal total
~227 kcal
P ~5g
D
▼
Dinner — King Prawn Stir-Fry
~350 kcal · ~41g protein
| Ingredient | Amount |
|---|---|
King prawns Cooked/defrosted - 3 min in a hot pan | 180g |
Microwave rice | 90g |
Mixed veg Frozen or fresh — microwave or wok | 150g |
Sweet chilli sauce | 10g |
Meal total
~350 kcal
P ~41g
S
▼
Snacks
~220 kcal · ~22g protein
| Ingredient | Amount |
|---|---|
Crisps Under 100 kcal per bag | 1 bag |
Protein yoghurt | 1x |
Meal total
~220 kcal
P ~22g
L
▼
Lunch
~405 kcal · ~48g protein
| Ingredient | Amount |
|---|---|
Tuna chunks in water Drained | 160g |
Light mayo | 15g |
Side salad | Free |
Sourdough | 1 slice |
Meal total
~405 kcal
P ~48g
PW
▼
Pre-Workout
~227 kcal · ~3g protein
| Ingredient | Amount |
|---|---|
Caramel Snack-a-Jack rice cakes | 2 |
Honey | 10g |
Banana | 100g |
Meal total
~227 kcal
P ~3g
D
▼
Dinner — Beef Strips Stir-Fry
~375 kcal · ~36g protein
| Ingredient | Amount |
|---|---|
Lean beef strips (5%) Cooked weight — flash-fry 4 mins on high heat | 150g |
Microwave rice | 90g |
Mixed veg Frozen or fresh | 150g |
Teriyaki or soy sauce | 10g |
Meal total
~375 kcal
P ~36g
S
▼
Snacks
~220 kcal · ~22g protein
| Ingredient | Amount |
|---|---|
Crisps Under 100 kcal per bag | 1 bag |
Protein yoghurt | 1x |
Meal total
~220 kcal
P ~22g
Rest Days
Breakfast above + the meals below. No pre-workout snack on rest days. Mix between the two options on any rest day.
L
▼
Lunch
~405 kcal · ~49g protein
| Ingredient | Amount |
|---|---|
Chicken breast Cooked weight | 150g |
Sweet potato Cooked weight | 100g |
Avocado | 40g |
Side salad | Free |
Meal total
~405 kcal
P ~49g
D
▼
Dinner — Salmon & Sweet Potato
~374 kcal · ~36g protein
| Ingredient | Amount |
|---|---|
Salmon fillet | 150g |
Sweet potato Microwaved — pierce and cook 6 mins | 150g |
Side salad | Free |
Meal total
~374 kcal
P ~36g
S
▼
Snacks
~370 kcal · ~37g protein
| Ingredient | Amount |
|---|---|
Crisps Under 100 kcal per bag | 1 bag |
Protein yoghurt | 1x |
Protein bar | 1x |
Meal total
~370 kcal
P ~37g
L
▼
Lunch
~401 kcal · ~49g protein
| Ingredient | Amount |
|---|---|
Tuna chunks in water Drained | 160g |
Salad bowl Rocket, tomatoes, cucumber | Free |
Olive oil | 5g |
Sourdough | 1 slice |
Meal total
~401 kcal
P ~49g
D
▼
Dinner — Baked Salmon & Sweet Potato
~512 kcal · ~38g protein
| Ingredient | Amount |
|---|---|
Salmon fillet | 150g |
Sweet potato Cooked weight — microwave or roasted | 180g |
Mixed veg Frozen or fresh | 150g |
Peri-peri or BBQ sauce | 10g |
Meal total
~512 kcal
P ~38g
S
▼
Snacks
~220 kcal · ~22g protein
| Ingredient | Amount |
|---|---|
Crisps Under 100 kcal per bag | 1 bag |
Protein yoghurt | 1x |
Meal total
~220 kcal
P ~22g
Notes & Shopping
Notes
- Mix and match between the two training day or rest day variations.
- Keep sauces measured.
- Protein first at each meal; carbs positioned around training days.
- If hungry, increase water intake and portions of side salad or mixed veg.
- No pre-workout snack on rest days.
Meal Prepping
- Batch cook chicken breasts at the start of the day/week.
- Keep microwave rice pouches, salmon, and tinned tuna as quick-grab options.
- Keep frozen veg, salad bags, and <100 kcal crisp bags stocked at all times.
Proteins
- Clear whey protein
- Babybel Light (multipack)
- Chicken breast
- Tuna chunks in water (tins)
- Salmon fillets (fresh or frozen)
- King prawns (cooked, frozen)
- Lean beef strips (5%)
- Protein yoghurts
- Protein bars
Carbs & Grains
- Soya vanilla milk
- Microwave rice pouches
- Sourdough loaf
- Caramel Snack-a-Jack rice cakes
- Bananas
- Sweet potatoes
- Honey
Fruit & Veg
- Salad bags / rocket
- Cherry tomatoes
- Cucumbers
- Avocados
- Mixed veg (frozen bag)
Condiments & Extras
- Nando's Garlic Perinaise
- Light mayo
- Olive oil
- Sweet chilli sauce
- Teriyaki or soy sauce
- Peri-peri or BBQ sauce
- Squeezy peanut butter
- <100 kcal crisp bags