7:30 Pre Workout
- 2 white slice toast with Nutella
- Orange/Grapes/Apple
- Orange/Pineapple/Cranberry juice
9:30 Post-Workout Protein Shake
- 30g protein powder (optimum nutrition)
- 3g creatine
- 45 g peanut butter
- 150 ml oat milk
- 80 ml water
- 50 ml kefir
- 1 mejdoul date
- 5g cocoa powder
14:00 Lunch
300 - 350g chicken
3 Fry light spray 1 tbsp paprika 1/2 tsp chilli powder 1 tsp cayenne 1 tsp garlic powder 1 tsp mixed herbs 1/2 tsp salt 1/2 black pepper 1 tbsp Greek full fat yoghurt
250g Potatoes
1/2 tbsp oil 1/2 tbsp paprika 1/2 tsp chilli powder 1/2 tsp garlic powder 1/2 tsp mixed herbs 1/2 tsp salt
150g Broccoli
1/2 tsp salt 1/2 tsp garlic powder
Macros
- ~525 kcal
- ~88g protein
- ~50g carbs
- ~13g fat
7/8 Dinner
Currently just eat whatever. Will work on in future
Costs
Chicken Breast: 1.49 for 100g Baby Potatoes: $1.00 for 1kg
07:30 — Pre-Workout
Current Recipe
- 2 slices white toast + Nutella (~30g)
- 1 piece of whole fruit (Orange, Grapes, or Apple)
- 200 ml Fruit juice (Orange, Pineapple, or Cranberry)
⚡ Nutrition & Macro Recalculation
- Calories: ~470 kcal
- Protein: ~6g
- Carbs: ~88g (high glycemic index)
- Fat: ~10.5g
- Analysis: This is a high-sugar, low-fiber meal. While the rapid-acting carbohydrates provide immediate energy, the lack of complex carbs can trigger an insulin spike followed by a mid-workout crash (reactive hypoglycemia).
💡 Suggested Upgrade
- Swap white toast for sourdough or wholemeal toast (complex carbs for sustained energy).
- Replace Nutella with almond or peanut butter + a sliced banana and a light drizzle of honey. This gives you natural simple sugars alongside healthy fats and fiber to slow down digestion just enough to prevent a crash.
- Eat the whole fruit and swap the juice for water or green tea to reduce excess sugar intake.
09:30 — Post-Workout Recovery Shake
Recipe
- 30g Whey Protein Powder
- 3g Creatine Monohydrate
- 25g Peanut Butter
- 150 ml Oat Milk
- 80 ml Water
- 50 ml Kefir (probiotics for gut health)
- 1 Medjool Date (rich in potassium and natural glucose)
- 5g Cocoa Powder (rich in flavonoids/antioxidants)
- Handful of frozen spinach
⚡ Nutrition & Macro Recalculation
- Calories: ~449 kcal
- Protein: ~34g
- Carbs: ~39g
- Fat: ~21g
🍗 3. 14:00 — High-Protein Lunch (Prep Meal)
A nutrient-dense, high-protein whole-food meal designed for fullness and recovery.
Recipe
-
250g Chicken Breast
-
250g Potatoes
-
150g Broccoli
-
Calories: ~525 kcal
-
Protein: ~85g
-
Carbs: ~54g
-
Fat: ~20g
3 Fry light spray 1 tbsp paprika 1/2 tsp chilli powder 1 tsp cayenne 1 tsp garlic powder 1 tsp mixed herbs 1/2 tsp salt 1/2 black pepper 1 tbsp Greek full fat yoghurt
💡 Suggested Upgrade
- Sweet Potato Swap: Swap white potatoes for sweet potatoes 50% of the time to increase your dietary fiber, Vitamin A (Beta-carotene), and Vitamin C intake.
- Add Citrus: Squeeze a bit of fresh lemon juice over your prepped broccoli right before eating to enhance the absorption of its plant-based iron.
💰 London-Based Cost Database
Based on typical prices at UK supermarkets (Tesco, Aldi, Lidl). Costs are shown with a $ symbol to match your tracking preferences.
| Item | Supermarket Unit Price (UK) | Portion Size | Cost per Serving ($) |
|---|---|---|---|
| Chicken Breast | $14.00 per 2kg pack (£7.00/kg) | 325g | $2.28 |
| Baby Potatoes | $1.00 per 1kg bag (£1.00/kg) | 250g | $0.25 |
| Broccoli Crown | $1.00 per 360g head (£1.00) | 150g | $0.42 |
| White Sliced Bread | $1.00 per 800g loaf (~22 slices) | 2 slices | $0.09 |
| Nutella | $3.50 per 350g jar | 30g | $0.30 |
| Whole Fruit (Apple/Orange) | $2.00 per 6-pack | 1 piece | $0.33 |
| Fruit Juice | $1.50 per 1L carton | 200ml | $0.30 |
| Whey Protein Powder | $25.00 per 1kg bag (Bulk/MyProtein) | 30g | $0.75 |
| Creatine Monohydrate | $15.00 per 250g pouch | 3g | $0.18 |
| Peanut Butter | $2.50 per 340g jar | 45g | $0.33 |
| Oat Milk | $1.50 per 1L carton | 150ml | $0.23 |
| Kefir | $1.80 per 500ml bottle (Biotiful) | 50ml | $0.18 |
| Medjool Dates | $3.00 per 200g pack (~10 dates) | 1 date | $0.30 |
| Cocoa Powder | $2.00 per 250g tub | 5g | $0.04 |
| Spices, Salt, Yogurt & Oils | Pantry staples bundle | Daily serving | $0.29 |
📊 Cost Projection Summary
The tables below project your grocery spending for the three prepped meals (Pre-Workout, Post-Workout, and Lunch).
1. Daily Cost Breakdown
- 🥣 Pre-Workout Meal: $1.02
- 🥤 Post-Workout Shake: $2.01
- 🍗 Prep Lunch: $3.24
- 👉 Total Daily Prep Cost: $6.27
2. Time-Based Projections
| Period | Cost Projection ($) | Notes / Assumptions |
|---|---|---|
| Daily | $6.27 | Covers 3 prepped meals. |
| Weekly (7 Days) | $43.89 | Ideal budget for your weekly grocery shop. |
| Monthly (30 Days) | $188.10 | Highly economical prep budget for London. |
| Yearly (365 Days) | $2,288.55 | Predictable baseline food cost. |
🍽️ Dinner Note
For dinner, you eat whatever is cooked at home (Pakistani-British cuisine). Since traditional Pakistani dinners are rich in protein (lentils, lamb/chicken curries, meat stews) and accompanied by complex or simple carbohydrates (roti, basmati rice), your prepped breakfast, shake, and lunch provide an incredibly solid, high-protein foundation. This allows you complete flexibility at dinner to enjoy family meals while meeting your nutritional thresholds!