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I am a big fan of flexible dieting, and I coach my clients on tracking calories and macros so they can make their own choices based on their personal food preferences. But sometimes, people want to eat better and need guidance on what types of food they should consume to improve their diet and overall performance.

This article contains a perfect choice of delicious meals to see you through an entire day.

I have added some extra tips and the calorie and macro breakdown for each meal.


Overnight Oats

  • 70g Porridge Oats
  • 70g Yeo Valley 5% Super Thick Yogurt
  • 210ml Skimmed Milk
  • 10g Chia Seeds
  • 15g Maple Syrup

503 calories, 24 g protein, 78 g carbs, 11 g fat


Oats provide a great complex source of energy-rich carbohydrates to help keep you sustained throughout the morning. The yoghurt will provide you with essential probiotics and some added protein. I have chosen skimmed milk, but any milk of your choice is acceptable. Chia seeds contain large amounts of fibre and omega-3 fatty acids, and several essential minerals and antioxidants. The maple syrup finishes this recipe by adding the perfect amount of natural sweetness and is a rich source of riboflavin, also known as vitamin B2.

Muscle Building Tip

Add chopped banana and a serving of nuts or peanut butter.

Fat Burn Tip

Switch to the 0% fat Yogurt


Breakfast is a great time to get in your vitamin D3 unless you’re planning on getting plenty of sunlight that day.


Chicken and Rice with Broccoli

  • 150g Chicken Breast
  • 250g Tilda Pure Basmati Rice
  • 150g Steamed Broccoli

656 calories, 58 g protein, 80 g carbs, 10 g fat


150g of chicken breast in this meal provides 46g of complete, lean protein. The rice provides a good source of carbs to help keep your glycogen stores topped up and ready for a workout later; Rice is also high in micronutrients like folate, thiamine, and selenium. Broccoli is another good source of vitamins, minerals, and bioactive compounds, and steaming it appears to be the best way to retain these nutrients.

Muscle Building Tip

Chop up the chicken and fry it in butter or olive oil to add extra calories from fat. It will also significantly improve the texture and flavour of the chicken.

Fat Burn Tip

Half the rice portion brings down the meal’s total calorie and carb content.


Drizzle a teaspoon of high-quality cod liver oil over the meal to ensure you get in your essential fats.


Protein Shake with Toast

  • 24g Whey Protein
  • 2 Slices Whole Grain Bread
  • 50g Strawberry Spread

423 calories, 30 g protein, 62 g carbs, 3 g fat


The protein from the whey shake hits the blood by workout time, sparing muscle breakdown. Strawberry spread offers sugar, which kicks up insulin to minimize breakdown and provide energy. Whole grain bread is a slow-release carbohydrate, preventing blood-sugar drops that can come from eating sugar alone.

Muscle Building Tip

Add some butter to the toast to add extra fats and calories.

Fat Burn Tip

Reduce the calories by having just one slice of bread and 25g of spread.


If you supplement with creatine monohydrate, you can add your daily serving to this shake.


Baked Sweet Potato with Lean Ground Beef

  • 150g Lean Ground Beef
  • 300g Baked Sweet Potato

645 calories, 46 g protein, 76 g carbs, 18 g fat


Ground beef is an excellent protein, B vitamins, and Niacin source. B vitamins are water-soluble and cannot be stored in the body for very long, so it is crucial to include vitamin B-rich foods in your diet regularly. Vitamins B-6 and B-12 provide nutrients responsible for healthy blood cells and immune function. Sweet potato is a fantastic source of carbohydrate; they contain many essential nutrients and fibre and will help stabilize blood sugar levels and improve digestion.

Muscle Building Tip

Add sweet potato to increase the total carbohydrates.

Fat Burn Tip

Switch the beef to a leaner protein source like white fish, chicken, or turkey.


Dinner is a great time to have a multivitamin to ensure you have all the vitamins and minerals your body needs.

Total Daily Calories

2038 calories, 158 g protein, 296 g carbs, 42 g fat

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