Progress
Weight
115.0 kg
Today’s nutrition
0kcal0%
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Today’s schedule
Daily checklist
Water
0 / 8 glasses
Weekly calendar
Food
Meal ideasFive existing recipes with ingredients and methods
Chicken Power Bowl · ~700 kcal
Ingredients
- 250 g chicken breast
- 150 g cooked basmati rice
- 200 g broccoli
- 1 tbsp olive oil
- Salt, pepper, garlic powder, paprika
Method
- Season the chicken.
- Air-fry or bake at 200°C for 18–20 minutes.
- Cook rice and steam broccoli.
- Serve with olive oil over the vegetables.
Greek Yogurt Protein Bowl · ~300 kcal
- 300 g 0% Greek yogurt
- 30 g whey protein
- 100 g berries
- Mix whey into yogurt.
- Top with berries and chill.
Lean Beef & Potatoes · ~800 kcal
- 200 g 5% lean beef mince
- 250 g potatoes
- 200 g green beans
- 1 tbsp olive oil
- Onion, garlic, paprika, mixed herbs
- Roast diced potatoes at 200°C for 35–40 minutes.
- Brown beef with onion, garlic, and spices.
- Steam green beans and add olive oil before serving.
Salmon & Potatoes · ~750 kcal
- 180–200 g salmon
- 250 g baby potatoes
- Broccoli
- Lemon
- Olive oil
- Bake salmon at 200°C for 15–18 minutes.
- Roast potatoes and steam broccoli.
- Finish with lemon.
Chicken Wrap · ~700 kcal
- 250 g chicken
- 2 wholemeal wraps
- Lettuce, tomato, cucumber
- 30 g light mayonnaise
- Cook and slice chicken.
- Warm wraps, add salad and chicken, then roll.
Sunday meal prep
- Cook chicken, rice, potatoes, beef, and vegetables in batches.
- Portion lunches and dinners for Monday–Friday.
- Keep yogurt, whey, and berries separate.
Today’s workout
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