The kitchen.
Recipes worth cooking, sample days built from them, and a straight answer on which supplements earn a place. Reference, not a prescription — what you actually need depends on your assessment.
Overnight Protein Oats
Made the night before, ready when you are — a slow-release breakfast that actually hits your protein number.
Greek Yogurt & Berry Bowl
Two minutes, high protein, and endlessly repeatable — the default breakfast when you're short on time.
Three-Egg Veggie Scramble
Eggs, greens and a little cheese — a savoury, low-carb start that keeps you full to lunch.
Chicken & Rice Power Bowl
The reliable training-day plate — lean protein, easy carbs and colour, built to prep ahead.
Turkey & Quinoa Bowl
Lean turkey mince over quinoa with roasted veg — high protein without feeling heavy.
Salmon, Sweet Potato & Greens
Omega-3s, slow carbs and greens on one tray — a dinner that does your recovery a favour.
Tofu & Veggie Stir-Fry
Crisp tofu, lots of vegetables and rice — a plant-based plate that still lands real protein.
Lentil & Spinach Dal
A warm, cheap, batch-friendly bowl of plant protein and fibre — comfort food that earns its place.
Cottage Cheese & Fruit
A slow-digesting, high-protein snack — good before bed or between meals when you need to hit a number.
Post-Workout Protein Smoothie
Protein and fast carbs in a glass — the easiest way to start recovery when you don't feel like eating.
Moong Dal Chilla
A savoury lentil pancake — the highest-protein Indian breakfast going, and it cooks in minutes.
Masala Savoury Oats
Oats cooked like a light upma — warm, spiced and vegetable-packed, ready in ten minutes.
Paneer Tikka Bowl
Marinated, charred paneer over rice and salad — a vegetarian plate that lands serious protein.
Chana Masala
A proper spiced chickpea curry — cheap, batch-friendly, and quietly high in protein and fibre.
Palak Paneer
Paneer in a smooth, garlicky spinach gravy — protein and a whole lot of greens in one bowl.
Sprout & Peanut Chaat
Crunchy, tangy and quick — sprouted moong and peanuts make a snack that actually feeds recovery.
Halloumi & Chickpea Salad
Warm, salty halloumi over chickpeas and leaves — a vegetarian lunch with real staying power.
Egg Fried Rice
The classic use for last night's rice — fast, filling and an easy way to get eggs into a savoury meal.
Black Bean Burrito Bowl
Beans, rice, corn and avocado in a bowl — big, plant-based and genuinely satisfying.
Peanut Tofu Noodles
Crisp tofu and vegetables in a peanut sauce over noodles — a plant-based dinner that eats like a treat.
Chicken Tikka Skewers
Yogurt-marinated, spiced and charred — lean chicken at its best, with almost nothing but protein.
Beef & Broccoli Stir-Fry
Fast, savoury and high in protein and iron — steak strips and broccoli over rice in under twenty minutes.
Prawn & Vegetable Curry
A light coconut curry of prawns and vegetables — quick to cook and high in lean protein.
Tuna Pasta Bake
A cheap store-cupboard classic — tinned tuna, pasta and a light cheese sauce, high in protein and easy to batch.
Steak & Eggs
The bodybuilding breakfast that never left — lean red meat and eggs put around 50 g of protein and a hit of iron on the plate before you've done anything else.
High-Protein Egg Scramble
Egg whites carry the protein, whole eggs carry the flavour — the go-to macro-friendly scramble when you're tracking a cut and need protein without the fat.
Chicken & Egg Breakfast Muffins
Batch-bake a dozen on Sunday and breakfast is handled all week — high protein, portable, and no cooking on the days you're rushing out to train.
Smoked Mackerel & Eggs
Cheap oily fish for the omega-3s and eggs for the protein — a five-minute recovery breakfast with no cooking of the fish. Ready-flaked, straight in.
Chicken & Rice Meal Prep
The meal every coach comes back to. Cook a batch of four — lean chicken, rice and veg — and your training-day protein is sorted, weighed and boxed for the week.
Ground Beef & Rice Bowl
Lean mince and rice — the cheapest way to put 40 g of protein and easy carbs in a bowl. Batches and reheats without turning to leather.
Tuna Pasta
The five-minute store-cupboard classic — tinned tuna and pasta for 45 g of protein at pennies a serving. No cooking skill required.
Lamb Mince & Rice Bowl
Seasoned lamb mince over rice with veg — richer and more calorie-dense than chicken, which is exactly what you want when you're eating to grow.
Baked Chicken Thighs & Potatoes
One tray, minimal effort — thighs roasted over potatoes with greens on the side. Higher-calorie than breast, so it's a solid clean-bulk dinner.
White Fish, Rice & Veg
White fish is the leanest protein there is — cod, basa or tilapia with rice and veg makes a high-protein, very-low-fat plate that's ideal deep in a cut.
Teriyaki Salmon & Rice
Salmon for the omega-3s, rice for the recovery carbs, a quick soy glaze to make it eat well — a proper post-training dinner in twenty minutes.
Slow-Cooker Goat Curry
Goat is one of the leanest red meats going. Slow-cook a big batch, portion it out, and you've got 40 g-protein dinners stacked in the freezer.
High-Protein Turkey Chilli
The classic athlete batch-cook — lean turkey, beans and tomato in one pot. Makes four, freezes flat, and reheats into a 40 g-protein dinner in minutes.
Grilled Chicken & Sweet Potato
The clean-bulk plate — a big chicken breast, sweet potato for slow carbs and greens. Simple, high protein, and easy to scale up as your intake climbs.
Tuna & Egg Snack Box
No-cook, 30 g of protein — boiled eggs and tinned tuna with a few veg. Build it the night before for a snack that actually moves the needle on your daily total.
Meal-Prep Chicken Bites
Bake a tray of seasoned chicken breast and keep it in the fridge — the leanest high-protein snack going, ready to pick at cold whenever your total needs topping up.