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Look and Feel Good with this Full Day of Perfect Meals

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

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

I have added in some extra tips as well as 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 yogurt will provide you with important probiotics as well as some added protein. I have chosen skimmed milk but any milk of your choice is fine. Chia seeds contain large amounts of fiber and omega-3 fatty acids, and several essential minerals and antioxidants. The maple syrup finishes this recipe off by adding the perfect amount of natural sweetness and is a rich source of riboflavin, also known as vitamin B2.

Muscle Building Tip

Add in a 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, this is 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, Basmati is also high in micronutrients like folate, thiamine, and selenium. Broccoli is another very 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. This will add in extra calories from fat. It will also greatly improve the texture and flavour of the chicken.

Fat Burn Tip

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


Add in a couple of omega-3 fish oil capsules to ensure you’re getting 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 as well as 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 in some extra fats and calories.

Fat Burn Tip

Half the carbohydrate total of the meal by dropping one slice of bread and the spread to just 25g.


If you are supplementing with creatine monohydrate, you can add your daily 3-5g 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 a great source of protein, B vitamins, and Niacin. B vitamins are water-soluble, which means they cannot be stored in the body for very long, so it is important to regularly include vitamin B-rich foods in your diet. Vitamins B-6 and B-12 provide nutrients responsible for healthy blood cells, and immune function. Sweet potato is an amazing source of carbohydrate, they contain many important 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 get in a multi-vitamin to ensure you have all of the vitamins and minerals your body needs to recover.

Total Daily Calories

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

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