The week
Every meal for the week, at a glance. Reheat until steaming; thaw only in the fridge.
| Meal |
Today
Mon
Push strength + bike sprints
|
Today
Tue
Pull strength + core + elliptical 15-20 min
|
Today
Wed
Legs + kettlebell swings + easy bike
|
Today
Thu
Push power + 20 min bike
|
Today
Fri
Pull power + conditioning rounds
|
Today
Sat
Legs + circuit (hardest day)
|
Today
Sun
Rest + weekend cook-up
|
|---|---|---|---|---|---|---|---|
| Breakfast |
 366 kcal · 22 g
|
 403 kcal · 28 g
|
 377 kcal · 25 g
|
 555 kcal · 31 g
|
 477 kcal · 25 g
|
 554 kcal · 33 g
|
 445 kcal · 28 g
|
| Lunch |
 595 kcal · 67 g
|
 663 kcal · 65 g
|
 650 kcal · 58 g
|
 549 kcal · 61 g
|
 620 kcal · 62 g
|
Beef and bean chilli on a loaded potato
Freezer
561 kcal · 50 g
|
 645 kcal · 53 g
|
| Dinner |
 696 kcal · 51 g
|
 574 kcal · 52 g
|
 670 kcal · 60 g
|
 584 kcal · 58 g
|
 586 kcal · 56 g
|
 584 kcal · 63 g
|
 604 kcal · 61 g
|
| Snack | Spiced guava with yogurt 93 kcal | Pre-training dates (2) 51 kcal | Pre-training dates (2) 51 kcal | Pre-training dates (2) 51 kcal | Pre-training dates (2) 51 kcal | Pre-training dates (2) 51 kcal | Guava with chilli and salt 55 kcal |
| Drinks | Milk tea (doodh patti), measured, Cardamom green tea (qehwa) 192 kcal | ||||||
| Day total | 1,942 kcal150 g protein | 1,883 kcal152 g protein | 1,940 kcal150 g protein | 1,931 kcal157 g protein | 1,925 kcal150 g protein | 1,942 kcal153 g protein | 1,941 kcal151 g protein |
Day by day
Today · Mon · Push strength + bike sprints
Spiced guava with yogurt
93 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Tue · Pull strength + core + elliptical 15-20 min
Pre-training dates (2)
51 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Wed · Legs + kettlebell swings + easy bike
Pre-training dates (2)
51 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Thu · Push power + 20 min bike
Pre-training dates (2)
51 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Fri · Pull power + conditioning rounds
Pre-training dates (2)
51 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Sat · Legs + circuit (hardest day)
Pre-training dates (2)
51 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Today · Sun · Rest + weekend cook-up
Guava with chilli and salt
55 kcal
Milk tea (doodh patti), measured, Cardamom green tea (qehwa)
192 kcal
Swap rule
You may swap lunch and dinner on the SAME day (both are thawed) so the bread- or rice-heavier one is nearest the session. Never move a meal to another day, except after eating out (see Eating out); swap whole days only, and move their thaw bags too.
Tonight, move to the fridge
- Sunday night: move to the fridge — Smash cheeseburger.
- Monday night: move to the fridge — Chickpea chaat with boiled eggs, Chicken taco rice bowl with chilli-honey yogurt, Chicken tikka pan pizza (no oven). Also: Boil 3 eggs (9 min) and cool in cold water; keep them in their shells; Whisk 1 portion chilli-honey yogurt sauce for Tuesday lunch.
- Tuesday night: move to the fridge — Cheesy honey-chilli chicken quesadilla, Crispy chicken burger (pan-fried, no deep fry). Also: Shopping: the 'Tuesday evening' column of the list; Whisk 1 portion chilli-honey yogurt sauce (Wednesday lunch) and 1 portion light burger sauce (Wednesday dinner).
- Wednesday night: move to the fridge — Chicken karahi (tomato, black pepper and green chilli), Honey teriyaki chicken rice bowl.
- Thursday night: move to the fridge — Dal chicken with a smoky onion tadka, Creamy garlic chicken spaghetti.
- Friday night: move to the fridge — Egg, bean and cheese breakfast burrito, Beef and bean chilli on a loaded potato, Chicken tikka boti with chapati and mint yogurt chutney. Also: Make the mint yogurt chutney for Saturday dinner.
- Saturday night: nothing new to move to the fridge. Also: Weekend prep evening (see the cook-up); Sunday's diced chicken and beef slices stay boxed on the bottom shelf.