Joe Chapman – 3 Day Example Meal Plan
2,380Avg. Calories
163gProtein
268gCarbs
64gFat
Coach Notes
Target here is 2,300-2,400 kcals and 160g protein daily. Days 1 and 2 are home-cook days — the lunches are batch-cook friendly so prep 3-4 portions at once and whack em in the fridge. Day 3 is a full convenience day; all options are available from supermarkets, cafes, high-street restaurants etc... Keep your protein bars and shakes on hand if needed!
All meat is cooked weight.
Meal Schedule
01
Day 1 Home Cook
2,340 kcal
▼
Breakfast
Overnight Oats
90g rolled oats · 250ml semi-skimmed milk · 1 scoop vanilla whey · 1 banana · 1 tbsp peanut butter
⟳ Prep the night before — takes 3 minutes
580
P 43gC 70gF 14g
Mid-Morning
Protein Bar
Any 200+ kcal bar; Grenade, Barebells, FUEL.
215
P 20gC 22gF 8g
Lunch
Teriyaki Chicken & Rice Bowl
165g chicken breast · 255g basmati rice (cooked) · mixed peppers · tenderstem broccoli · 2 tbsp teriyaki sauce
⟳ Batch-cook — make 3 portions at once, keeps 3 days in the fridge
640
P 54gC 78gF 7g
Pre-Workout
Banana + Rice Cakes + Peanut Butter
1 banana · 3 Snack-A-Jack rice cakes · 20g peanut butter · drizzle of honey
300
P 7gC 52gF 10g
Dinner
Baked Salmon, Baby Potatoes & Broccoli
180g salmon fillet · 220g baby potatoes · 150g tenderstem broccoli · 1 tsp olive oil · lemon & herbs
600
P 42gC 45gF 27g
Daily total: 2,335 kcal
Protein: 166g
02
Day 2 Home Cook
2,375 kcal
▼
Breakfast
Scrambled Eggs, Smoked Salmon & Toast
3 large eggs · 75g smoked salmon · 2 slices wholegrain toast · 5g butter · chives
520
P 42gC 36gF 22g
Mid-Morning
Greek Yogurt Bowl
200g Greek yogurt (0% fat) · 35g granola · 80g mixed berries (fresh or frozen) · 1 tsp honey
310
P 22gC 38gF 6g
Lunch
Beef Bolognese & Penne
130g 5% lean beef mince · 90g penne dry (200g cooked) · 150g passata · onion · garlic · mixed herbs · 10g parmesan
⟳ Batch-cook — make 3 portions at once, keeps 3 days in the fridge
680
P 50gC 84gF 14g
Pre-Workout
Protein Shake + Banana
1 scoop whey in 300ml semi-skimmed milk · 1 banana
345
P 34gC 42gF 7g
Dinner
Turkey & Noodle Stir-Fry
160g turkey breast strips · 80g egg noodles dry (175g cooked) · mixed stir-fry veg · soy sauce · oyster sauce · 1 tsp sesame oil
520
P 46gC 60gF 10g
Daily total: 2,375 kcal
Protein: 194g
03
Day 3 Convenience
2,295 kcal
▼
Breakfast
Smoked Salmon & Egg Bagel
Any cafe or supermarket; Pret, Costa, M&S, Waitrose. Smoked salmon & cream cheese bagel. Black coffee or Americano alongside.
470
P 24gC 56gF 16g
Mid-Morning
Protein Bar + Apple/Banana
Your usual protein bar (Grenade / FUEL / Barebells) + 1 apple/banana.
275
P 21gC 32gF 8g
Lunch
Grilled Chicken Protein Bowl
Leon, Itsu, Pret, or supermarket grab-and-go. Aim for grilled chicken with rice or grains + a side edamame pot. Avoid creamy sauces.
650
P 48gC 70gF 18g
Pre-Workout
Ready-to-Drink Protein Shake + Banana
Grenade RTD, Arla protein shake, or Upbeat + 1 banana.
290
P 28gC 28gF 7g
Dinner
Chicken Tikka Masala & Basmati Rice
M&S, Waitrose, or similar supermarket ready meal; full 400g portion with basmati rice. OR at a restaurant: chicken or prawn stir-fry with steamed rice.
610
P 38gC 68gF 18g
Daily total: 2,295 kcal
Protein: 159g
Shopping List — Days 1 & 2
Proteins
- Chicken breast (500g)
- Salmon fillet (180g)
- Lean beef mince 5% (130g)
- Turkey breast strips (160g)
- Smoked salmon (75g)
- Eggs (6 large)
- Greek yogurt 0% (200g)
- Whey protein powder
Carbs & Grains
- Rolled oats (90g)
- Basmati rice (85g dry)
- Penne pasta (90g dry)
- Egg noodles (80g dry)
- Wholegrain bread (1 loaf)
- Rice cakes (1 pack)
- Baby potatoes (220g)
- Granola (35g)
Fruit & Veg
- Bananas (3)
- Mixed berries (80g)
- Tenderstem broccoli (300g)
- Mixed peppers (2)
- Mixed stir-fry veg (200g)
- Onion (1)
- Garlic (1 bulb)
Dairy & Pantry
- Semi-skimmed milk (750ml)
- Peanut butter
- Teriyaki sauce
- Passata (150g)
- Soy sauce & oyster sauce
- Sesame oil
- Parmesan (small block)
- Olive oil
- Protein bars (3–4 pack)