This week’s Wellness Newsletter is here.
This week, I’m sending you a really simple five-day meal plan built around three protein-based meals each day.
My online Studio Live group asked if we could tighten up our nutrition this week and include more coaching around healthy habits. I thought I would share the plan with you too, in case you need a simple framework to help you feel more organised.
There are no complicated recipes or unusual ingredients. It’s simply a practical structure to help you include protein with every meal, eat more colourful vegetables and make healthier choices throughout the week.
Let me know if you find the meal plan helpful.
If you would also like to move with me, you have several options:
- Join my Studio Live classes online from anywhere.
- Come to my studio in Langley Mill and try my new Reformer Strong class on Bank Holiday
If you would like to join in Bank Holiday Outdoor Pilates class let me know 🙂
Five-Day Simple Meal Plan
This simple meal plan is designed to help support energy, muscle health, bone health and steady blood sugar.
Adjust the portion sizes to suit your appetite, goals and activity levels.
Day One
Breakfast: Greek yoghurt topped with berries, chia seeds, walnuts and a sprinkle of cinnamon.
Lunch: Chicken and avocado salad with mixed leaves, tomatoes, cucumber, peppers and an olive oil and lemon dressing.
Dinner: Baked salmon with roasted vegetables, broccoli and a small portion of new potatoes.
Day Two
Breakfast: Two scrambled eggs on wholegrain toast with spinach and grilled tomatoes.
Lunch: Lentil and vegetable soup served with a wholemeal roll and cottage cheese.
Dinner: Turkey or lean beef chilli with kidney beans, brown rice and steamed greens.
Day Three
Breakfast: Overnight oats made with milk, Greek yoghurt, chia seeds, grated apple and cinnamon.
Lunch: Tuna and mixed bean salad with rocket, tomatoes, cucumber, red onion and a lemon dressing.
Dinner: Chicken stir-fry with plenty of colourful vegetables, cashew nuts and wholegrain noodles.
Day Four
Breakfast: Protein smoothie made with milk, Greek yoghurt or protein powder, berries, spinach and ground flaxseed.
Lunch: Wholemeal wrap filled with chicken or falafel, hummus, mixed leaves, grated carrot and cucumber.
Dinner: Baked cod with sweet potato wedges, green beans and peas.
Day Five
Breakfast: Cottage cheese or Greek yoghurt topped with sliced banana, pumpkin seeds and a small spoonful of nut butter.
Lunch: Mediterranean quinoa bowl with roasted vegetables, chickpeas, spinach, feta and olive oil.
Dinner: Lean steak, tofu or tempeh served with roasted vegetables, mixed salad and a small baked potato.
Optional Snacks
Choose one if you are genuinely hungry:
- Apple with peanut butter
- Boiled egg
- Greek yoghurt and berries
- Hummus with vegetable sticks
- Cottage cheese with sliced fruit
- A small handful of nuts
- Protein shake
Aim to include a source of protein with every meal, eat plenty of colourful vegetables and drink water regularly throughout the day.
The meal plan can be adapted for vegetarian, vegan, gluten-free or dairy-free requirements.
Shopping List
Approximate quantities are for one person. Adjust according to your portion sizes and household requirements.
Protein and Dairy
- 2 chicken breasts
- 1 salmon fillet
- 1 cod fillet
- 250g lean turkey or beef mince
- 1 lean steak or a portion of tofu or tempeh
- 1 tin of tuna
- 6 eggs
- 1 large tub of Greek yoghurt
- Cottage cheese
- 1 small pack of feta
- Milk or a dairy-free alternative
- Protein powder, optional
- Hummus
Fruit
- 2 punnets of mixed berries
- 2 apples
- 2 bananas
- 2 lemons
- Additional fruit for snacks, if required
Vegetables and Salad
- 1 large bag of mixed leaves
- 1 bag of spinach
- 1 bag of rocket
- 1 head of broccoli
- 1 bag of green beans
- 1 bag of frozen peas
- 6 tomatoes
- 1 punnet of cherry tomatoes
- 2 cucumbers
- 3 peppers
- 4 carrots
- 2 red onions
- 1 avocado
- 1 sweet potato
- 2 baking potatoes
- 1 bag of new potatoes
- 1 pack of stir-fry vegetables
- Roasting vegetables such as courgettes, aubergine and butternut squash
- Vegetable sticks for snacks, such as carrots, cucumber and peppers
Tins, Jars and Packets
- 1 tin of kidney beans
- 1 tin of mixed beans
- 1 tin of chickpeas
- 1 tin or carton of lentil and vegetable soup
- 1 jar or carton of passata or chopped tomatoes
- 1 jar of nut butter
- Olive oil
Grains and Carbohydrates
- Wholegrain bread
- Wholemeal rolls
- Wholemeal wraps
- Porridge oats
- Brown rice
- Wholegrain noodles
- Quinoa
Nuts and Seeds
- Walnuts
- Cashew nuts
- Chia seeds
- Ground flaxseed
- Pumpkin seeds
Herbs, Spices and Flavourings
- Cinnamon
- Chilli powder
- Paprika
- Garlic
- Black pepper
- Reduced-salt soy sauce
- Fresh or dried mixed herbs
- Olive oil and lemons for dressings
Save the timetable and meal plan, choose your classes and get everything you need for a strong and energising week.
Hope that helps 🙂
Rachel x
07976 268672
PS hope to see you in class soon 🙂
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
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
