This week’s Wellness Newsletter is here.
Five-Day Simple Meal Plan – Part Two
Last week I shared a simple five-day meal plan after my Studio Live group asked if we could focus a little more on nutrition and healthy habits alongside our workouts.
I had some great feedback, so here is Part Two with five completely different days of meals and a new shopping list.
Again, we’re keeping things really simple.
No complicated recipes, no cutting out whole food groups and no unusual ingredients.
The focus this week is:
- Include a good source of protein at every meal
- Add plenty of colourful vegetables and fruit
- Include fibre-rich carbohydrates
- Include healthy fats
- Stay well hydrated
- Plan ahead so healthier choices are easier when you’re busy
Adjust portions according to your appetite, activity levels and individual goals.
Day One
Breakfast: Poached eggs on wholegrain toast with smashed avocado, mushrooms and tomatoes.
Lunch: Prawn and avocado rice bowl with cucumber, edamame beans, grated carrot, mixed leaves and a lime dressing.
Dinner: Chicken traybake with peppers, courgette, red onion, cherry tomatoes and baby potatoes.
Day Two
Breakfast: Porridge made with milk, topped with blueberries, sliced banana, almonds and chia seeds.
Lunch: Baked sweet potato topped with cottage cheese and a large mixed salad.
Dinner: Lean beef or vegetarian meatballs in a tomato and herb sauce with wholewheat spaghetti and steamed broccoli.
Day Three
Breakfast: Greek yoghurt breakfast bowl with pear, mixed berries, pumpkin seeds, oats and a small spoonful of nut butter.
Lunch: Egg and avocado wholemeal wrap with spinach, tomatoes and grated carrot.
Dinner: Teriyaki salmon bowl with brown rice, broccoli, edamame beans, peppers and spring onions.
Day Four
Breakfast: Omelette with mushrooms, spinach, peppers and a little feta, served with wholegrain toast.
Lunch: Chicken, hummus and roasted vegetable bowl with quinoa, rocket and lemon.
Dinner: Turkey burgers served with homemade sweet potato wedges, coleslaw and a large mixed salad.
Day Five
Breakfast: Overnight chocolate and banana oats made with oats, milk, Greek yoghurt, chia seeds, banana and a teaspoon of cocoa powder.
Lunch: Salmon or mackerel salad with new potatoes, green beans, tomatoes, cucumber and mixed leaves.
Dinner: Chicken or tofu curry with peppers, spinach, cauliflower and chickpeas, served with brown or basmati rice.
Simple Snack Ideas
If you’re hungry between meals, try:
- Greek yoghurt with fruit
- Apple or pear with nut butter
- Two oatcakes with cottage cheese
- Boiled egg and cherry tomatoes
- Hummus with carrots and cucumber
- Small handful of nuts with a piece of fruit
- Protein shake
- Banana with a small spoonful of peanut butter
Healthy Habit Focus This Week
Rather than trying to overhaul everything at once, choose one or two habits to concentrate on this week.
Could you:
Drink a glass of water when you get up?
Add protein to your breakfast?
Prepare tomorrow’s lunch the night before?
Add an extra portion of vegetables to dinner?
Take a 10-minute walk after a meal?
Go to bed 30 minutes earlier?
Small habits performed consistently are often far more manageable than trying to be perfect for a few days.
Shopping List
Approximate quantities are for one person for five days. Adjust according to appetite, portions and the number of people you’re cooking for.
Protein and Dairy
- 2–3 chicken breasts
- 2 salmon fillets
- 1 small pack of prawns
- 250g lean beef or vegetarian meatballs
- 250g turkey mince or turkey burgers
- Tofu, optional
- Mackerel, optional alternative to salmon
- 6 eggs
- 1 large tub of Greek yoghurt
- 1 tub of cottage cheese
- Small pack of feta
- Hummus
- Milk or dairy-free alternative
- Protein powder, optional
Fruit
- Bananas
- Blueberries
- Mixed berries
- Pears
- Apples
- 2 limes
- 1–2 lemons
- Additional fruit for snacks
Vegetables and Salad
- Avocados
- Mushrooms
- Tomatoes
- Cherry tomatoes
- Cucumbers
- Peppers
- Courgettes
- Red onions
- Spring onions
- Carrots
- Broccoli
- Cauliflower
- Spinach
- Rocket
- Mixed salad leaves
- Green beans
- Edamame beans
- Sweet potatoes
- Baby or new potatoes
- Coleslaw vegetables or prepared coleslaw mix
- Roasting vegetables of your choice
Tins, Jars and Packets
- Chickpeas
- Passata or chopped tomatoes
- Nut butter
- Cocoa powder
- Teriyaki sauce
- Curry paste or curry powder
- Olive oil
Grains and Carbohydrates
- Wholegrain bread
- Wholemeal wraps
- Porridge oats
- Brown or basmati rice
- Quinoa
- Wholewheat spaghetti
- Oatcakes
Nuts and Seeds
- Almonds
- Chia seeds
- Pumpkin seeds
- Mixed nuts
Herbs, Spices and Flavourings
- Garlic
- Mixed herbs
- Curry powder
- Paprika
- Black pepper
- Reduced-salt soy sauce
- Cinnamon
- Lemons and limes for dressings
Keep It Simple
You don’t have to follow the plan perfectly.
Swap lunches around, repeat your favourite breakfast or use leftovers from dinner for lunch the following day.
The aim is to make eating well easier and more organised, not more complicated.
Plan your meals, get your shopping in, choose your workouts and let’s have another strong and energising week.
Let me know if this is helpful and please join me online for a class or join me in my Live classes if you can get over to me I have a special Reformer Strength Masterclass on Bank Holiday Monday at 1030 and its a new Reformer Class
Have a great week
Rachel x
07976 268672
Join me for a Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
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