Ingredients:

• 1 plain rice cake
• ½ tablespoon peanut butter
• Cinnamon
• Sugar‑free maple syrup

Instructions:

1. Spread the peanut butter: Place the rice cake on a plate. Using a butter knife or the back of a spoon, spread the peanut butter evenly from edge to edge — getting a little on every bite ensures balanced flavour.
2. Add cinnamon and syrup: Sprinkle a generous pinch of cinnamon over the peanut butter. Finish with a light drizzle of sugar‑free maple syrup (about ½ teaspoon).
3. Time it right: Eat this 20–45 minutes before your workout. The carbohydrates will be available just when you need them, while the small amount of fat and protein keeps your stomach settled.

Why It’s Included: Keeping fat and protein low before training allows your body to prioritise performance rather than digestion. This snack delivers quick energy without weighing you down.

Ingredients:

• 1 slice sourdough toast
• 36g avocado (about ¼ medium)
• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• 100g butternut squash cubes
• Salt and pepper

Instructions:

1. Air fry the squash: Preheat the air fryer to 400°F. Toss the butternut squash cubes with a tiny pinch of salt and spread them in a single layer in the basket. Air fry for 12–15 minutes, shaking halfway, until tender and lightly browned.
2. Toast the bread: While the squash cooks, pop the sourdough slice into a toaster or under the broiler until golden and crisp.
3. Mash the avocado: Scoop the avocado onto the toast and use a fork to mash it evenly, covering the surface. Season with a pinch of salt and pepper.
4. Scramble the eggs: Lightly coat a skillet with cooking spray and place over medium heat. Add the spinach and cook for 1–2 minutes until wilted. Pour in the egg whites and whole egg, then gently scramble with a spatula until just set — about 2–3 minutes. Remove from heat immediately to keep them soft.
5. Plate and serve: Pile the scrambled eggs on top of the avocado toast. Add the roasted butternut squash on the side. Finish with another crack of black pepper.

Why this meal was chosen: The combination of protein, fibre, and healthy fats keeps hunger under control all morning. Butternut squash adds natural sweetness and a generous dose of volume without piling on extra calories.

Ingredients:

• 5 oz frozen salmon fillet
• ½ cup cooked basmati rice
• 2 cups cauliflower rice
• 1 egg
• 1 cup spinach
• 1 tablespoon coconut aminos
• 1 clove garlic
• Salt and pepper

Instructions:

1. Air fry the salmon: Place the frozen salmon fillet in the air fryer skin‑side down. Cook at 375°F for 18–22 minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F. The skin will be crisp and the flesh moist. Let it rest while you prepare the rice.
2. Sauté the garlic and cauliflower rice: Mince the garlic clove and add it to a large skillet over medium heat. Cook for 30 seconds until fragrant, then add the cauliflower rice. Stir occasionally and cook for 3 minutes, until it begins to soften and any liquid evaporates.
3. Add rice and spinach: Stir in the cooked basmati rice, spinach, and coconut aminos. Cook for 2 more minutes, tossing gently, until the spinach wilts and everything is heated through.
4. Scramble the egg: Push the rice mixture to one side of the skillet. Crack the egg into the empty space and scramble it with your spatula until just set. Then mix the egg into the rice mixture evenly.
5. Assemble the bowl: Spoon the fried rice into a bowl. Break the salmon into large flakes and place it on top. Season lightly with salt and pepper. Serve hot.

Why this meal was chosen: Salmon provides exceptional protein and omega‑3 fats that support brain function and recovery. Pairing it with a voluminous cauliflower‑rice blend creates a lunch that feels indulgent while staying perfectly balanced.

Ingredients:

• 5 oz lean sirloin steak
• 200g sweet potato
• 2 cups frozen broccoli
• 2 cloves garlic, minced
• Salt and pepper

Instructions:

1. Cook the sweet potato: Prick the sweet potato several times with a fork and air fry at 400°F for 15–18 minutes until tender throughout. Split open and fluff the inside.
2. Air fry the broccoli: Spread the frozen broccoli in a single layer in the air fryer basket and cook at 400°F for 12–15 minutes, shaking halfway. The edges should be deeply browned and crispy.
3. Sear the steak: Pat the steak dry with paper towels. Season both sides generously with salt and pepper. Heat a skillet over high heat until very hot. Place the steak in the dry skillet and sear for 3–4 minutes per side for medium‑rare (or adjust to your preferred doneness). In the final minute of cooking, add the minced garlic to the pan, tossing it around the steak so it sizzles and becomes fragrant without burning.
4. Rest and serve: Transfer the steak to a cutting board and let it rest for 5 minutes — this is crucial for a juicy result. Slice against the grain. Plate the steak, sweet potato, and crispy broccoli together, spooning any garlic and pan juices over the top.

Why this meal was chosen: Steak provides exceptional satiety and a rich, satisfying flavour that makes healthy eating feel indulgent. Paired with high‑volume vegetables, it’s a dinner you’ll crave all week.

Ingredients:

• ½ cup rolled oats
• 1 cup egg whites
• Cinnamon
• Monk fruit sweetener
• Pinch of salt
• Sugar‑free maple syrup

Instructions:

1. Simmer the oats: In a small saucepan, combine the oats with 1 cup of water. Bring to a gentle simmer over medium heat, stirring occasionally.
2. Stream in the egg whites: Once bubbling, reduce the heat to low. Slowly pour in the egg whites while stirring constantly with a whisk or fork. Keep stirring — this prevents the egg whites from scrambling and creates a smooth, voluminous, creamy texture.
3. Cook until thick: Continue to stir for 3–5 minutes as the oatmeal thickens and becomes luxuriously creamy. The mixture will nearly double in volume.
4. Season and serve: Remove from heat. Stir in a generous sprinkle of cinnamon, a pinch of salt, monk fruit to taste, and a drizzle of sugar‑free maple syrup. Serve immediately while warm.

Why this meal was chosen: This protein‑packed oatmeal delivers slow‑digesting carbs and a surprising amount of high‑quality protein, keeping you energised and full all morning — perfect for back‑to‑back meetings.

Ingredients:

• 5 oz frozen chicken breast
• 3 cups arugula
• 1 cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• 1 tablespoon shaved Parmesan
• Skinny Girl Honey Dijon dressing

Instructions:

1. Cook the chicken: Air fry the frozen chicken breast at 375°F for 20–25 minutes until cooked through. Let it rest for 5 minutes, then slice against the grain into thin strips.
2. Build the salad base: Add the arugula to a large bowl. Scatter the cherry tomatoes and red onion slices over the greens.
3. Add chicken and Parmesan: Lay the warm chicken strips on top and sprinkle with shaved Parmesan. The warmth of the chicken will ever so slightly wilt the arugula, making the salad feel more cohesive.
4. Dress and toss: Drizzle with Honey Dijon dressing to your taste (about 1–2 tablespoons). Toss everything together gently until the dressing coats each leaf. Eat immediately.

Why this meal was chosen: Large salads like this one let you eat a generous amount of food while keeping calories reasonable and protein high. It’s a lunch that feels light yet leaves you completely satisfied.

Ingredients:

• 5 oz frozen salmon fillet
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 150g kabocha squash, cubed
• Salt and pepper

Instructions:

1. Air fry the salmon: Place the frozen salmon fillet skin‑side down in the air fryer. Cook at 375°F for 18–22 minutes until the fish is opaque and flakes easily.
2. Air fry the vegetables: While the salmon cooks, toss the broccoli, bell pepper, and kabocha squash with a light spray of cooking oil, salt, and pepper. Spread in the air fryer (you may need to do this in a second batch or a second basket) and cook at 400°F for 12–15 minutes, shaking once, until the edges are caramelised and the squash is tender.
3. Plate together: Arrange the salmon and roasted vegetables on a plate. Finish with an extra pinch of salt and a crack of black pepper. Serve immediately.

Why this meal was chosen: One of the simplest meals in the entire plan, yet one of the most impressive. It’s the kind of dinner that makes healthy eating feel completely effortless.

Ingredients:

• 1 slice sourdough toast
• 36g avocado
• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• 100g kabocha squash cubes
• Salt and pepper

Instructions:

1. Prepare the squash: Air fry kabocha squash cubes at 400°F for 12–15 minutes until tender and caramelised on the edges.
2. Assemble the toast: Toast the sourdough, mash the avocado onto it, and season with salt and pepper.
3. Scramble the eggs with spinach: Sauté spinach in a skillet until wilted, then add egg whites and the whole egg. Scramble until just set.
4. Plate: Serve the eggs over the toast with the roasted kabocha squash on the side.

Why this meal was chosen: Kabocha squash provides tremendous volume for relatively few calories, making this breakfast incredibly filling while keeping the nutrient density sky‑high.

Ingredients:

• 5 oz frozen salmon fillet
• 200g sweet potato, cubed
• 2 cups kale, stems removed
• Juice of ½ lemon
• 1 clove garlic, minced
• Salt and pepper

Instructions:

1. Cook salmon and sweet potato: Air fry the frozen salmon at 375°F for 18–22 minutes. At the same time, air fry the sweet potato cubes at 400°F for 15–18 minutes until golden and soft.
2. Massage the kale: Place the kale in a large bowl. Add the lemon juice, a tiny pinch of salt, and the minced garlic. Use your hands to massage the leaves for 1–2 minutes until they soften and darken in colour — this transforms raw kale into a tender, flavourful base.
3. Assemble: Break the salmon into large flakes. Pile the kale into a bowl, top with roasted sweet potato and the salmon. Finish with black pepper and an extra spritz of lemon if desired. Eat warm or at room temperature.

Why this meal was chosen: The combination of protein, fibre, and slow‑digesting carbohydrates provides long‑lasting energy that prevents the mid‑afternoon crash — crucial when you’re stuck at a desk.

Ingredients:

• 6 oz 99% lean ground turkey
• 200g sweet potato, cubed
• ½ onion, diced
• 2 cups broccoli florets
• 1 tablespoon coconut aminos
• Garlic powder, salt, and pepper

Instructions:

1. Cook the sweet potato and broccoli: Air fry sweet potato cubes at 400°F for 15–18 minutes. Air fry the broccoli at 400°F for 12–15 minutes until crispy.
2. Brown the turkey: While the vegetables cook, heat a skillet over medium‑high heat. Add the diced onion and cook for 2 minutes until translucent. Add the ground turkey, breaking it up with a spatula. Season with garlic powder, salt, and pepper. Cook for 6–8 minutes until fully browned.
3. Glaze with coconut aminos: Pour the coconut aminos over the cooked turkey and stir to coat. Let it sizzle for 30 seconds, then remove from heat.
4. Assemble: Spoon the roasted sweet potato into a bowl, top with the glazed turkey, and add the crispy broccoli on the side. Serve immediately.

Why this meal was chosen: This bowl demonstrates one of the most effective nutrition formulas: lean protein, high‑volume vegetables, and a satisfying carbohydrate source — all elevated by a simple, flavourful sauce.

Ingredients:

• ½ cup egg whites
• 1 whole egg
• 1 cup spinach
• ¼ bell pepper, diced
• ¼ onion, diced
• 100g roasted squash (any kind, pre‑cooked)
• Salt and pepper

Instructions:

1. Sauté the vegetables: Spray a skillet with cooking spray and place over medium heat. Add the diced onion and bell pepper; cook for 3–4 minutes until softened. Add the spinach and cook just until wilted.
2. Scramble the eggs: Pour in the egg whites and whole egg. Using a spatula, gently push the eggs around until soft curds form and everything is cooked through — about 2–3 minutes. Season with salt and pepper.
3. Serve with squash: Warm the pre‑roasted squash in the microwave for 30 seconds. Spoon the scramble into a bowl and serve the squash on the side.

Why this meal was chosen: An easy, affordable way to use up vegetables from earlier in the week while still prioritising protein and fibre. It keeps breakfast interesting without extra work.

Ingredients:

• 6 oz 99% lean ground turkey
• 2 Carb Balance tortillas
• ¼ onion, diced
• Taco seasoning
• ¼ cup nonfat Greek yogurt
• Hot sauce

Instructions:

1. Cook the turkey: Heat a skillet over medium‑high heat and add the diced onion. Sauté for 2 minutes until translucent. Add the ground turkey and break it up with a spatula. Sprinkle taco seasoning generously over the meat (about 1–2 tablespoons). Cook for 6–8 minutes until fully browned.
2. Warm the tortillas: While the turkey cooks, warm the tortillas in a dry skillet or microwave for 15–20 seconds until pliable.
3. Make the sauce: Stir together the Greek yogurt and a few dashes of hot sauce.
4. Assemble: Divide the turkey mixture between the two tortillas. Drizzle the spicy yogurt sauce on top. Fold and eat immediately.

Why this meal was chosen: A high‑protein, high‑fibre meal that feels fun and satisfying. It proves that staying on track doesn’t mean giving up the foods you love.

Ingredients:

• 5 oz raw shrimp (peeled, deveined, tail‑off)
• ½ cup cooked basmati rice
• 2 cups cauliflower rice
• 1 cup spinach
• 1 tablespoon coconut aminos
• 2 cloves garlic, minced
• Salt and pepper

Instructions:

1. Cook the shrimp: Pat the shrimp dry and season lightly with salt and pepper. Heat a skillet over medium‑high heat and add a light spray of oil. Add the shrimp in a single layer and cook for about 2 minutes per side, until pink and opaque. Remove from the skillet and set aside.
2. Sauté the cauliflower rice: In the same skillet, add the minced garlic and cook for 30 seconds. Add the cauliflower rice and cook for 3 minutes, stirring occasionally, until softened.
3. Add rice and spinach: Stir in the cooked basmati rice and spinach. Cook for 2 minutes until the spinach wilts and everything is hot.
4. Finish and combine: Pour in the coconut aminos and toss to coat. Return the shrimp to the skillet and stir gently to combine. Cook 1 more minute until everything is heated through. Serve immediately in a bowl.

Why this meal was chosen: Shrimp provides a massive amount of protein for very few calories while feeling luxurious. This bowl is a perfect example of how a premium‑tier plan can include quick‑cooking seafood on a weeknight.

Ingredients & Instructions: See Tuesday — Protein Oats.