Gym Meal Plan and Smoothie Recipe

Ready to take your gym game to the next level? Here’s an eating plan to power your workouts and a delicious smoothie recipe to keep you energised!

Meal Planner

Meal 1

• Smoothie OR 40g dry oats OR Oats pancake (3 eggs, 1 yolk + 25g oats)
• Honey and peanut butter (optional)

Meal 2

• 1 chicken breast / 75g mince / 100g hake / 75g steak + 75g mixed veg OR 175g Greek yoghurt + 1 green apple (sliced)

Meal 3

• 1 chicken breast / 75g mince / 100g hake OR 1 tin tuna + 40g cucumber OR 2 cooked eggs with 1 slice of pineapple

Meal 4

• 2 rice cakes + honey and peanut butter
• 1 chicken breast / 75g steak / 75g mince / 1 tin tuna + 40g green salad / sweet potato / mashed potato OR smoothie

Notes

• Drink 2L water EVERY day
• 1 avocado per week

You are allowed:

• Red wine
• Coke Zero
• Winegums

Spoil yourself

• 1 cheat meal per week:

Smoothie Recipe

• 1 cup oats
• 1 tablespoon peanut butter
• 1 tablespoon honey
• 50ml water / 10 ice blocks
• 2 tablespoons Greek yogurt
• 3 strawberries / half a banana