Michel Franco - Meal Plan
~2,000Daily Calories
~180gProtein
3Meal Variations
3-5Meals Per Day
Notes
Target 2,000kcal and 180g protein every day - protein is 36% of your total calories, so every meal needs a strong protein anchor. Mix and match any breakfast, lunch, and dinner. Pre-workout and post-workout are fixed every training day. The lunches and dinners are built around your existing habits - just with proper protein portions added in.
Fixed Daily
Same every training day
Pre-Workout
Banana + Rice Cakes + Honey
1 banana · 2 plain rice cakes · drizzle of honey
~175 kcal
P 2g
C 40g
F 0.5g
Post-Workout
Whey Protein Shake
40g whey isolate · 400ml low fat milk/water
~155 kcal
P 37g
C 2g
F 1g
Breakfast
Pick one option each day - all ~535 kcal
A
▼
Greek Yogurt Protein Bowl
546 kcal · 58g protein
| Ingredient | Amount |
|---|---|
0% Greek yogurt Plain or flavoured | 300g |
Whey isolate Stirred in - vanilla or unflavoured | 25g |
Granola | 50g |
Mixed berries | 80g |
Meal total
546 kcal
P 58g
C 62g
F 10g
B
▼
Scrambled Eggs & Cottage Cheese on Toast
520 kcal · 47g protein
| Ingredient | Amount |
|---|---|
Whole eggs Scrambled with spray oil | 3 |
Egg whites From a carton/bottle - stirred in with the eggs | 100g |
Low-fat cottage cheese Served on the side or stirred through | 100g |
Wholegrain toast | 2 slices |
Meal total
520 kcal
P 47g
C 36g
F 19g
C
▼
Protein Overnight Oats
544 kcal · 51g protein
| Ingredient | Amount |
|---|---|
Rolled oats | 60g |
Semi-skimmed milk | 200ml |
Whey isolate Stir in before refrigerating | 30g |
0% Greek yogurt Spooned on top | 100g |
Mixed berries | 80g |
Meal total
544 kcal
P 51g
C 68g
F 8g
Lunch
Pick one option each day - all ~555 kcal
A
▼
Salmon, Baby Potatoes & Salad
568 kcal · 45g protein
| Ingredient | Amount |
|---|---|
Salmon fillet Baked/pan-fried/air-fried, cooked weight | 150g |
Baby potatoes Cooked weight - boiled or baked | 200g |
0% Greek yogurt As a dressing - with lemon and herbs | 100g |
Mixed salad Leaves, tomatoes, cucumber - free | Free |
Meal total
568 kcal
P 45g
C 42g
F 22g
B
▼
Chicken, Baby Potatoes & Feta Salad
552 kcal · 53g protein
| Ingredient | Amount |
|---|---|
Chicken breast Cooked weight - grilled or baked | 200g |
Baby potatoes Cooked weight | 200g |
Feta cheese | 20g |
Mixed salad Leaves, tomatoes, cucumber - free | Free |
Light mayo or yogurt dressing | 15g |
Meal total
552 kcal
P 53g
C 38g
F 16g
C
▼
Tuna Pasta Salad
562 kcal · 51g protein
| Ingredient | Amount |
|---|---|
Canned tuna in water Drained | 160g |
Pasta Cooked weight | 180g |
Cherry tomatoes & cucumber | Free |
Light mayo | 15g |
Parmesan | 15g |
Meal total
562 kcal
P 51g
C 64g
F 10g
Dinner
Pick one option each day - all ~545 kcal
A
▼
Beef Meatballs, Potatoes & Salad
554 kcal · 52g protein
| Ingredient | Amount |
|---|---|
Lean beef mince (5%) Made into meatballs | 200g |
Baby potatoes Cooked weight | 200g |
Mixed salad Leaves, tomatoes, cucumber - free | Free |
Passata or tomato sauce For the meatballs | 50g |
Parmesan | 20g |
Meal total
554 kcal
P 52g
C 40g
F 18g
B
▼
Chicken Thigh & Sweet Potato
543 kcal · 47g protein
| Ingredient | Amount |
|---|---|
Skinless chicken thigh Cooked weight - baked/pan-fried/air-fried | 200g |
Sweet potato Cooked weight | 200g |
Mixed veg Any - frozen works fine | 150g |
1 tsp olive oil & herbs | 1 tsp |
Meal total
543 kcal
P 47g
C 46g
F 16g
C
▼
Salmon, Edamame & Baby Potatoes
553 kcal · 46g protein
| Ingredient | Amount |
|---|---|
Salmon fillet Baked/air-fried - no added oil needed | 150g |
Edamame Shelled - microwave from fresh or frozen | 100g |
Baby potatoes Cooked weight | 150g |
Mixed salad Free | Free |
Soy sauce & lemon For seasoning | 1 tbsp soy |
Meal total
553 kcal
P 46g
C 38g
F 22g
Shopping List
Proteins
- Salmon fillets (150g per use)
- Chicken breast (200g per use)
- Skinless chicken thighs (200g per use)
- Lean beef mince 5% (200g per use)
- Canned tuna in water (2 tins per use)
- Eggs (large, 12 pack)
- Egg whites (carton)
- 0% Greek yogurt (large tub)
- Low-fat cottage cheese (tub)
- Whey isolate powder
Carbs & Grains
- Rolled oats (60g per use)
- Semi-skimmed milk (200ml per use)
- Wholegrain bread (loaf)
- Pasta - any shape (cooked: 180g per use)
- Baby potatoes (200g per use)
- Sweet potato (200g per use)
- Granola (50g per use)
- Rice cakes (pack - 2 per day)
- Bananas (1 per day)
Fruit & Veg
- Mixed berries (80g per use)
- Edamame, shelled (100g per use)
- Mixed salad leaves (bag)
- Cherry tomatoes
- Cucumber
- Mixed veg (frozen bag)
Dairy & Pantry
- Feta cheese (20g per use)
- Parmesan
- Light mayo
- Passata
- Soy sauce
- Spray oil
- Olive oil (1 tsp only per use)
- Mixed dried herbs & seasoning