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
