Food

Eat properly. Not less.

Food is fuel for the plan you are following, not something to fear or overthink. Hit your protein, eat food you actually enjoy, and stay consistent more days than not.

Omelette with vegetables and wholegrain toast — BreakfastOmelette and toastTwo or three egg omelette with vegetables, wholegrain toast on the side. Swap the toast for rice cakes or any whole grain bread.

Greek yoghurt bowl with berries and nuts — BreakfastGreek yoghurt bowlYoghurt, mixed berries or any fruit, a handful of nuts, a drizzle of honey. Swap the yoghurt for cottage cheese, the nuts for seeds.

Chicken and rice bowl with vegetables — LunchChicken and rice bowlGrilled chicken, rice, vegetables, a sauce you actually like. Swap the rice for couscous, quinoa or potatoes.

Baked fish with potatoes and vegetables — DinnerFish, grains and vegAny white or oily fish, a whole grain, steamed or roasted vegetables. Any lean protein works instead of fish.

SnackProtein shakeProtein powder mixed with water or milk. Quick, portable, works anywhere in the world.

Chia seed pudding topped with fruit — Sweet treatChia seed puddingChia seeds soaked overnight in milk or plant milk, fruit on top in the morning. Add a little honey or vanilla protein for extra sweetness.

Protein first

Protein is set before anything else, because it is what builds and protects muscle. Fat comes next to support hormones and energy. Carbs fill the rest and fuel the training.

Not a meal plan

It is a set of flexible ideas, not a rigid list you have to follow. Swap any breakfast for another breakfast. Portion sizes follow your own targets, not mine.

Findable anywhere

Every ingredient is something you can find in almost any supermarket in the world. If you cannot get one, swap it for anything in the same food group.

Your numbers

The calculator sets them. You adjust them.

Your calories come from your own stats, activity level and goal, whether that is fat loss, maintenance or lean muscle gain. Protein is set first. Fat is set to support hormones and energy. Carbs fill the rest to fuel the training.

These are starting targets, not fixed rules. Track how your body responds over two or three weeks, then update the numbers.

You do not need a food scale for life and you do not need to hit the numbers exactly every day. Get close, stay consistent, and let the training do the rest.

Coach Soph eating bruschetta at an outdoor restaurant

Treat yourself

Twelve low-calorie sweet options.

For when you want something sweet without derailing your day. None of these are off-limits foods. They are built to satisfy a craving without using up half your calories in one go.

Protein hot chocolate
Frozen yoghurt bark
Baked apple and cinnamon
Protein mug cake
Banana nice cream
Cinnamon popcorn
Frozen grapes
Yoghurt-dipped strawberries
Protein cookie dough bites

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