Gym Meal Plan and Smoothie Recipe

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