04 / 01 / 23

Meal Prep Plan for 7 Day Training Cycle

Here’s a 7-day meal prep plan for a fitness training cycle that includes a variety of healthy, high-protein recipes to fuel your workouts and support muscle recovery:

7 Day Meal Plan

Day 1:

Breakfast: Overnight oats with chia seeds, protein powder, and berries
Snack: Apple slices with almond butter
Lunch: Grilled chicken and vegetable skewers with quinoa
Snack: Greek yoghurt with honey and walnuts
Dinner: Baked salmon with roasted sweet potatoes and broccoli

Day 2:

Breakfast: Scrambled eggs with spinach and cherry tomatoes, served on whole wheat toast
Snack: Carrot sticks with hummus
Lunch: Turkey and avocado roll-ups with mixed greens
Snack: Cottage cheese with berries and sliced almonds
Dinner: Slow cooker black bean and sweet potato chilli

Day 3:

Breakfast: Banana protein smoothie with almond milk, spinach, and protein powder
Snack: Hard-boiled egg with a handful of cherry tomatoes
Lunch: Grilled prawn and mixed vegetable salad with balsamic vinaigrette
Snack: Edamame with sea salt
Dinner: Grilled chicken and vegetable fajitas with whole wheat tortillas

Day 4:

Breakfast: Steel-cut oats with sliced banana and peanut butter
Snack: Sliced bell peppers with hummus
Lunch: Baked turkey and cheese roll-ups with mixed greens
Snack: Apple slices with cheddar cheese
Dinner: Slow cooker beef and broccoli stir-fry

Day 5:

Breakfast: Egg and avocado toast with mixed greens
Snack: Greek yoghurt with honey and berries
Lunch: Grilled chicken Caesar salad
Snack: Carrot sticks with ranch dressing
Dinner: Baked salmon with roasted asparagus and quinoa

Day 6:

Breakfast: Banana protein smoothie with almond milk, spinach, and protein powder
Snack: Hard-boiled egg with cherry tomatoes
Lunch: Grilled shrimp and mixed vegetable salad with balsamic vinaigrette
Snack: Edamame with sea salt
Dinner: Slow cooker black bean and sweet potato chilli

Day 7:

Breakfast: Overnight oats with chia seeds, protein powder, and berries
Snack: Apple slices with almond butter
Lunch: Chicken and quinoa bowls with roasted vegetables
Snack: Greek yoghurt with honey and walnuts
Dinner: Grilled pork chops with roasted potatoes and Brussels sprouts

Recipes for the lunch and dinner 7-day meal plan:

 

Day 1:

Lunch: Grilled chicken and vegetable skewers with quinoa

Ingredients:

• 250gr boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 bell peppers, cut into 1-inch pieces
• 2 courgette, cut into 1-inch pieces
• 1 red onion, cut into 1-inch pieces
• 8 cherry tomatoes
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1 cup quinoa, cooked according to package instructions

Method:

• Preheat grill to medium-high heat.
• Thread chicken, vegetables, and cherry tomatoes onto skewers.
• Brush skewers with olive oil and season with salt and pepper.
• Grill skewers for 8-10 minutes, occasionally turning until chicken is cooked through and vegetables are tender.
• Serve skewers with quinoa.

Dinner: Baked salmon with roasted sweet potatoes and broccoli

Ingredients:

• 150gr salmon fillets
• 1 sweet potato, diced into 1-inch pieces
• 1 head broccoli, cut into florets
• 1 tbsp olive oil
• Salt and pepper, to taste

Method:

• Preheat oven to 200°.
• Place salmon, sweet potato, and broccoli on a baking sheet.
• Drizzle with olive oil and season with salt and pepper.
• Bake for 20-25 minutes until salmon is cooked and vegetables are tender.

Day 2:

Lunch: Turkey and avocado roll-ups with mixed greens

Ingredients:

• 4 slices turkey breast
• 2 tbsp cream cheese
• 1/2 avocado, mashed
• 4 lettuce leaves
• Mixed greens, for serving

Method:

• Spread cream cheese on each slice of turkey.
• Top with mashed avocado.
• Roll up turkey slices and place in lettuce leaves.
• Serve with mixed greens.

Dinner: Slow cooker black bean and sweet potato chilli

Ingredients:

• 1 medium sweet potato, peeled and diced into 1-inch pieces
• 1 cup black beans, drained and rinsed
• 1 cup sweet corn
• 1 cup diced tomatoes
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp salt
• 1 cup water

Method:

• Combine all ingredients in a slow cooker.
• Cook on low for 8 hours or on high for 4 hours.

Day 3:

Lunch: Grilled prawns and mixed vegetable salad with balsamic vinaigrette

Ingredients:

• 1 pack prawns
• 1 red bell pepper, cut into bite-sized pieces
• 1 yellow bell pepper, cut into bite-sized pieces
• 1 courgette, cut into bite-sized pieces
• 1 red onion, cut into bite-sized pieces
• 2 tbsp olive oil
• Salt and pepper, to taste
• mixed salad leaves
• 1/4 cup balsamic vinegar
• 2 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper, to taste

Method:

• Preheat your grill to medium-high heat.
• Thread the prawn, bell peppers, courgette, and onion onto skewers. Brush the skewers with olive oil and season with salt and pepper.
• Grill the skewers for 3-4 minutes per side until the prawns are pink and the vegetables are tender.
• In a small bowl, whisk together the balsamic vinegar, olive oil, garlic, salt, and pepper to make the vinaigrette.
• Arrange the mixed leaves on a serving platter. Top with the grilled shrimp and vegetables. Drizzle with the balsamic vinaigrette.

Dinner: Grilled chicken and vegetable fajitas with whole wheat tortillas

Ingredients:

• 4 chicken breasts, cut into bite-sized pieces
• 2 bell peppers, cut into bite-sized pieces
• 1 onion, cut into bite-sized pieces
• 8 whole wheat tortillas
• 2 tbsp olive oil
• Salt and pepper, to taste

Optional toppings: salsa, guacamole, sour cream, grated cheese

Method:

• Preheat your grill to medium-high heat.
• Thread the chicken, bell peppers, and onion onto skewers. Brush the skewers with olive oil and season with salt and pepper.
• Grill the skewers for 8-10 minutes, occasionally turning, until the chicken is cooked and the vegetables are tender.
• Warm the tortillas according to package instructions.
• To assemble the fajitas, place a spoonful of chicken and vegetables on a tortilla. You can just top with your desired toppings.
• Roll up the tortilla and serve.

Day 4:

Lunch: Baked turkey and cheese roll-ups with mixed salad

Ingredients:

• 4 thin slices of turkey breast
• 4 thin slices of cheese (such as cheddar or mozzarella)
• 4 large whole wheat wraps
• Mixed salad, for serving

Method:

• Preheat your oven to 200°.
• Place a slice of turkey and a slice of cheese on each wrap. Roll up the lettuce or wrap it tightly.
• Place the roll-ups seam-side down on a baking sheet.
• Bake for 8-10 minutes, until the cheese, is melted and the roll-ups are heated.
• Serve the roll-ups with mixed salad on the side.

Dinner: Slow cooker beef and broccoli stir-fry

Ingredients:

• 450gr beef, cut into bite-sized pieces
• 2 cups broccoli florets
• 1 red bell pepper, cut into bite-sized pieces
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1/2 cup beef stock
• 2 tbsp soy sauce
• 2 tbsp corn-starch
• 2 tbsp water
• 2 tbsp olive oil
• Salt and pepper, to taste
• Cooked rice, for serving

Method:

• Place the beef, broccoli, bell pepper, onion, and garlic in a slow cooker.
• Whisk together the beef broth, soy sauce, corn-starch in a small bowl. Pour the mixture over the beef and vegetables in the slow cooker.
• Cook on low for 6-8 hours or high for 3-4 hours.
• Before serving, heat the olive oil in a large skillet over high heat. Add the beef and vegetables from the slow cooker and cook for 2-3 minutes, until the beef is browned and the vegetables are tender. Season with salt and pepper.
• Serve the stir-fry over cooked rice.

Day 5:

Lunch: Grilled chicken and vegetable skewers with brown rice

Ingredients:

• 4 chicken breasts, cut into bite-sized pieces
• 2 bell peppers, cut into bite-sized pieces
• 1 onion, cut into bite-sized pieces
• 8 wooden skewers, soaked in water for at least 30 minutes
• 2 tbsp olive oil
• Salt and pepper, to taste
• 1 cup brown rice, cooked according to package instructions

Method:

• Preheat your grill to medium-high heat.
• Thread the chicken, bell peppers, and onion onto the skewers.
• Brush the skewers with olive oil and season with salt and pepper.
• Grill the skewers for 8-10 minutes, occasionally turning, until the chicken is cooked and the vegetables are tender.
• Serve the skewers over a bed of brown rice.

Dinner: Baked salmon with roasted asparagus and quinoa

Ingredients:

• 2 salmon fillets
• bunch of asparagus, stalks trimmed
• 2 tbsp olive oil
• Salt and pepper, to taste
• 1 cup quinoa, cooked according to package instructions

Method:

• Preheat your oven to 200°.
• Arrange the asparagus on a large baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat.
• Place the salmon fillets on top of the asparagus.
• Bake for 20-25 minutes, until the salmon, is cooked through and the asparagus is tender.
• Serve the salmon with the roasted asparagus and quinoa.

Day 6:

Lunch: Grilled chicken Caesar salad

Ingredients:

• 4 chicken breasts
• 2 heads romaine lettuce, chopped
• Caesar dressing
• 1/2 cup grated Parmesan cheese
• Croutons, for serving (optional)

Method:

• Preheat your grill to medium-high heat.
• Grill the chicken breasts for 8-10 minutes per side until they are cooked through.
• Once the chicken is cooked, slice it into thin strips.
• In a large bowl, toss the lettuce with the Caesar dressing. Top with the sliced chicken, grated Parmesan cheese, and croutons (if using).

Dinner: Slow cooker black bean and sweet potato chilli

Ingredients:

• 450gr minced beef
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 sweet potato, diced
• 1 can diced tomatoes
• 1 can black beans, rinsed and drained
• 1 cup beef stock
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Optional toppings: grated cheese, sour cream, diced onions, diced tomatoes

Method:

• In a large skillet, cook the beef over medium heat until it is browned, breaking it up into small pieces as it cooks.
• Add the onion and garlic to the skillet and cook for an additional 2-3 minutes, until the onion is translucent.
• Transfer the beef mixture to a slow cooker. Add the sweet potato, tomatoes, black beans, beef broth, chilli powder, cumin, paprika, salt, and pepper. Stir to combine.
• Cook on low for 6-8 hours or high for 3-4 hours.
• Serve the chilli with your desired toppings.

Day 7:

Lunch: Grilled chicken, mango, and quinoa salad

Ingredients:

• 4 chicken breasts
• 2 cups cooked quinoa
• 2 cups chopped mango
• 1 red bell pepper, diced
• 1/2 cup diced red onion
• 1/4 cup chopped coriander
• 2 tbsp olive oil
• Juice of 1 lime
• Salt and pepper, to taste

Method:

• Preheat your grill to medium-high heat.
• Grill the chicken breasts for 8-10 minutes per side until they are cooked through.
• In a large bowl, combine the quinoa, mango, bell pepper, onion, and coriander.
• Whisk together the olive oil, lime juice, salt, and pepper in a small bowl to make the dressing.
• Once the chicken is cooked, slice it into thin strips.
• Add the chicken to the quinoa mixture and toss with the dressing.
• Serve the salad immediately.

Dinner: Grilled pork chops with roasted potatoes and Brussels sprouts

Ingredients:

• 4 pork chops
• 450gr small potatoes, quartered
• 450gr Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• Salt and pepper, to taste

Method:

• Preheat your grill to medium-high heat.
• In a large bowl, toss the potatoes and Brussels sprouts with olive oil and season with salt and pepper.
• Grill the pork chops for 6-8 minutes per side until they are cooked through.
• Place the vegetables on the grill in a single layer. Grill for 10-12 minutes, occasionally turning, until they are tender.
• Serve the pork chops with the grilled vegetables.

 
We help our members with a nutritional programme that works for them, if you’re struggling, give us a shout at one of our London gyms or try out our personal training and we’ll help you work out a plan that suits you.

 

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