Your Athlete Nutrition System

This page contains your complete nutrition system.
Use it exactly as explained below and refer back to it whenever needed.

How to Use This System

Simple, flexible structure built around your training

Step 1:

Understand the Structure

This page is your main reference point.
All meals, rules, and explanations live here so you always know what to do.

Step 2:

Choose Your Meals

Choose ONE option

Base choices around your training day

Keep selections consistent for 5–7 days

Step 3:

Eat, Log, Repeat

Eat meals at times that suit your schedule

Log every meal in the food journal

Upload photos for accountability

Step 4:

Review & Adjust

Use weekly check-ins and guidance to adjust meals if performance drops, recovery suffers and progress stalls

Fueling Around Your Training

Carbohydrates support performance, recovery, and training output.
Instead of avoiding carbs, we place them where they matter most based on your training demands.

Lower Carb Days

Rest days

Light technical sessions

Active recovery days

Lower carb: Support recovery without unnecessary fuel

Moderate Carb Days

Use when:

Normal training days

Single sessions

Strength + skill work

Moderate carb: Maintain energy and consistent performance

Higher Carb Days

Use when:

Hard sessions

Double sessions

Competition prep

Higher carb: Maximise output and recovery

Your total daily calories stay the same — only carb placement changes.

Breakfast Options

Choose your breakfast based on your training demands for the day.

BREAKFAST MEAL 1

Best for: rest days, light technical sessions, or days where carbs are placed later around training.

Eggs & Bacon Medallions

(Lower–Moderate Carb Breakfast)

  • Calories: 520 kcal

  • Protein: 44 g

  • Carbohydrates: 6 g

  • Fats: 34 g

  • 3 whole eggs (large)

  • 200g egg whites

  • 120 g bacon medallions (lean)

  • Optional: salt, pepper, herbs

  • Optional veg: spinach, mushrooms

COOKING INSTRUCTIONS

  1. Heat a non-stick pan on medium heat

  2. Cook bacon medallions for 4–5 minutes, turning once

  3. Remove bacon and set aside

  4. Add eggs and egg whites to pan

  5. Scramble or fry gently until fully cooked

  6. Add bacon back to pan to warm through

  7. Season to taste and serve

Avoid adding oils or butter unless specified — use a non-stick pan.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when training is later in the day

  • Keeps hunger controlled without wasting carbs early

IMPORTANT NOTES

  • Do not replace bacon with streaky bacon

  • Do not add bread or sauces unless approved

  • Stick to the listed portions — eyeballing will break accuracy

BREAKFAST MEAL 2

Best for: rest days, light technical sessions, or days where carbs are placed later around training.

Protein Oats (Per4m Whey) (Higher-Carb Breakfast)

  • Calories: 585 kcal

  • Protein: 42 g

  • Carbohydrates: 62 g

  • Fats: 11 g

  • 60 g rolled oats

  • 1 scoop Per4m Whey Protein (30 g powder)

  • 250 ml unsweetened almond milk

  • 100 g berries (blueberries or mixed)

  • Sweetener or cinnamon (optional)

Per4m Whey is used intentionally due to good digestibility and low stomach irritation.

COOKING INSTRUCTIONS

  1. Add oats and almond milk to a saucepan

  2. Cook on medium heat for 5–7 minutes, stirring regularly

  3. Remove from heat once oats are soft

  4. Stir in Per4m Whey only after cooking (prevents clumping and stomach issues)

  5. Add berries and mix through

  6. Sweeten or season if needed and serve

HOW TO USE THIS MEAL

  • Use on higher carb days only

  • Ideal when

  • Training intensity is high

  • You have double sessions

  • Performance or recovery has been dipping

  • Not required on rest or light technical days

IMPORTANT NOTES

  • Do not substitute Per4m with cheaper blends unless approved

  • Do not add nut butters, honey, or oils unless instructed

  • Protein dose is non-negotiable for recovery

BREAKFAST MEAL 3

Best for: rest days, light technical sessions, or days where carbs are placed later around training.

Greek Yogurt Protein Bowl (Lower–Moderate Carb Breakfast)

  • Calories: 480 kcal

  • Protein: 46 g

  • Carbohydrates: 18 g

  • Fats: 12 g

  • 300 g 0% fat Greek yogurt

  • 1 scoop Per4m Whey Protein (30 g powder)

  • 50 g berries (blueberries or mixed)

  • 10 g honey (optional – omit on lower carb days)

  • Sweetener or cinnamon (optional)

Per4m Whey is used to increase protein without gut issues and to guarantee leucine intake.

PREP INSTRUCTIONS

  1. Add Greek yogurt to a bowl

  2. Stir in Per4m Whey gradually until smooth

  3. Add berries on top

  4. Add honey only if using this as a moderate-carb option

  5. Mix or layer as preferred and serve

Add a splash of water if needed to thin consistency — do not add milk unless approved.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • Training is later in the day

  • Appetite is lower in the morning

  • You want a quick, no-cook option

  • Pairs well with higher-carb meals later

IMPORTANT NOTES

  • Do not use flavoured yogurt (adds uncontrolled sugar)

  • Do not skip the whey — protein target matters

  • Keep berries controlled; “handfuls” break accuracy

BREAKFAST MEAL 4

Best for: normal training days, hard sessions later in the day, or when you want a more palatable, higher-energy breakfast

High-Protein Avocado Toast (Moderate–Higher Carb Breakfast)

  • Calories: 560 kcal

  • Protein: 38 g

  • Carbohydrates: 48 g

  • Fats: 22 g

  • 2 slices wholemeal bread (80 g total)

  • 2 large whole eggs

  • 1 scoop Per4m Whey Protein (30 g powder)

  • 50 g avocado

  • Salt, pepper, chilli flakes (optional)

Per4m Whey is included on purpose to ensure protein + leucine without stomach issues.

COOKING / PREP INSTRUCTIONS

  1. Toast the bread until golden

  2. Mash avocado with salt and pepper

  3. Cook eggs to preference (fried or scrambled)

  4. Spread avocado evenly over toast

  5. Add eggs on top

  6. Mix Per4m Whey with water or almond milk and drink alongside the meal

Whey is kept separate to improve digestion and consistency.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when:

  • Training intensity is moderate–high

  • You want carbs earlier in the day

  • Appetite is good in the morning

  • Not ideal on rest days

IMPORTANT NOTES

  • Do not add butter, oil, cheese, or extra avocado

  • Do not skip the whey — protein target matters

  • Bread weight must be consistent for calorie accuracy

BREAKFAST MEAL 5

Best for: normal training days, hard sessions later in the day, or when you want a more palatable, higher-energy breakfast

Greek Yogurt, Protein, Granola & Honey (Moderate–Higher Carb Breakfast)

  • Calories: 575 kcal

  • Protein: 39 g

  • Carbohydrates: 52 g

  • Fats: 14 g

  • 300 g 0% fat Greek yogurt

  • 1 scoop Per4m Whey Protein (30 g powder)

  • 40 g granola (low-sugar if possible)

  • 10 g honey

  • Cinnamon or sweetener (optional)

Per4m Whey is included to guarantee protein quality and avoid stomach issues.

PREP INSTRUCTIONS

  1. Add Greek yogurt to a bowl

  2. Stir in Per4m Whey gradually until smooth

  3. Sprinkle granola evenly over the top

  4. Drizzle honey over granola

  5. Add cinnamon or sweetener if desired and serve

Keep granola dry and measured — pouring freely will break calorie accuracy.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when:

  • Training intensity is higher

  • Appetite is good in the morning

  • You want a “normal” enjoyable breakfast

  • Not ideal for rest days or low-activity mornings

IMPORTANT NOTES

  • Do not use flavoured yogurt

  • Do not increase granola or honey portions

  • Whey is non-negotiable for protein target

  • If digestion feels heavy, swap granola for oats

BREAKFAST MEAL 6

Best for: hard training days, double sessions, competition prep, or days where performance output is the priority.

High-Protein Bagel & Eggs (Higher-Carb Breakfast)

  • Calories: 590 kcal

  • Protein: 40 g

  • Carbohydrates: 55 g

  • Fats: 16 g

  • 1 plain bagel (85–90 g)

  • 2 large whole eggs

  • 1 scoop Per4m Whey Protein (30 g powder)

  • Low-calorie spray oil (minimal)

  • Salt & pepper (optional)

Per4m Whey is included to guarantee protein + leucine without digestion issues.

COOKING / PREP INSTRUCTIONS

  1. Slice and toast the bagel until lightly golden

  2. Heat a non-stick pan and lightly spray with oil

  3. Cook eggs to preference (scrambled or fried)

  4. Serve eggs with toasted bagel

  5. Mix Per4m Whey with water or almond milk and drink alongside the meal

Whey is kept separate to control digestion and calories.

HOW TO USE THIS MEAL

  • Use on higher-carb days only

  • Ideal when

  • Training intensity is high

  • You have double sessions

  • You need carbs earlier in the day

  • Not recommended on rest days

IMPORTANT NOTES

  • Do not add butter, cream cheese, or spreads

  • Do not swap bagel for seeded or filled versions

  • Whey is non-negotiable for protein target

  • If fat loss stalls, this is the first breakfast to rotate out

Lunch Options

Choose your lunch based on your training demands for the day.

LUNCH MEAL 1

Best for: normal training days, afternoon/evening sessions, or days where performance output matters.

Chicken Thighs, Rice, Vegetables & Low-Cal Tzatziki (Moderate–Higher Carb Lunch)

  • Calories: 595 kcal

  • Protein: 41 g

  • Carbohydrates: 55 g

  • Fats: 14 g

Main meal

  • 200 g cooked skinless chicken thighs

  • 180 g cooked white rice

  • 100 g mixed vegetables (frozen is fine)

Low-Cal Tzatziki Sauce

  • 100 g 0% fat Greek yogurt

  • 30 g grated cucumber (water squeezed out)

  • Garlic powder or fresh garlic (to taste)

  • Lemon juice

  • Salt & pepper

  • Fresh dill or mint (optional)

This sauce is intentionally built from 0% yogurt to keep calories negligible.

COOKING / PREP INSTRUCTIONS

  1. Cook chicken thighs (oven, air fryer, or pan) until fully cooked

  2. Cook rice and weigh after cooking

  3. Heat vegetables

  4. Make the tzatziki

  5. Mix yogurt, cucumber, garlic, lemon, salt & pepper

  6. Stir until smooth

  7. Serve chicken, rice, and veg with tzatziki on the side or drizzled over

No oils added — thighs already provide fat.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • You want a tastier, repeatable lunch

  • Chicken breast fatigue is an issue

  • You need something satisfying without heaviness

  • Excellent for meal prep

IMPORTANT NOTES

  • 0% yogurt only — not full-fat

  • Squeeze moisture from cucumber or sauce becomes watery

  • Do not add olive oil

  • Keep rice weighed — sauce is not a free pass

LUNCH MEAL 2

Best for: rest days, light technical sessions, or days where carbs are placed later around training.

Beef Mince, Vegetables & Low-Cal Garlic Yogurt (Lower–Moderate Carb Lunch)

  • Calories: 565 kcal

  • Protein: 38 g

  • Carbohydrates: 14 g

  • Fats: 32 g

Main meal

  • 200 g 5% beef mince (cooked weight)

  • 150 g mixed vegetables (peppers, courgette, onion, mushrooms)

  • Garlic, paprika, cumin, chilli powder (optional)

Low-Cal Garlic Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • Garlic powder or fresh garlic

  • Lemon juice

  • Salt & pepper

5% mince is used intentionally to balance fat, calories, and taste.

COOKING / PREP INSTRUCTIONS

  1. Heat a non-stick pan on medium heat

  2. Add beef mince and cook until browned

  3. Add vegetables and cook until softened

  4. Season with spices to taste

  5. Make the sauce: mix yogurt, garlic, lemon, salt & pepper

  6. Serve mince and vegetables with yogurt sauce on top or on the side

No oil required — fat from the mince is sufficient.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • Training is later in the daY

  • You want something filling and savoury

  • You’re dieting but still training

  • Pairs well with higher-carb dinner if needed

IMPORTANT NOTES

  • Do not use higher-fat mince

  • Do not add oil or cheese

  • Sauce must be 0% yogurt only

  • Vegetables can be swapped freely, keep volume similar

LUNCH MEAL 3

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Chicken Thigh Wraps & Low-Cal Garlic Yogurt (Moderate Carb Lunch)

  • Calories: 575 kcal

  • Protein: 39 g

  • Carbohydrates: 46 g

  • Fats: 18 g

Main meal

  • 180 g cooked skinless chicken thighs

  • 2 wholemeal wraps (120 g total)

  • 100 g salad mix (lettuce, tomato, onion)

Low-Cal Garlic Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • Garlic powder or fresh garlic

  • Lemon juice

  • Salt & pepper

Skinless thighs keep fat controlled while staying juicy.

PREP INSTRUCTIONS

  1. Cook chicken thighs (oven, air fryer, or pan) until fully cooked

  2. Warm wraps lightly (pan or microwave)

  3. Slice chicken

  4. Mix yogurt, garlic, lemon, salt & pepper

  5. Fill wraps with chicken, salad, and sauce

  6. Wrap tightly and serve

No oils or cheese unless approved.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • Lunch needs to be portable

  • Training is later in the day

  • You want something lighter than rice

  • Good option when appetite is moderate

IMPORTANT NOTES

  • Do not use large takeaway wraps

  • Sauce must be 0% yogurt only

  • Do not add mayo or cheese

  • Keep wraps weighed for calorie accuracy

LUNCH MEAL 4

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Salmon, Potatoes & Vegetables (Moderate–Higher Carb Lunch)

  • Calories: 590 kcal

  • Protein: 36 g

  • Carbohydrates: 42 g

  • Fats: 28 g

  • 150 g salmon fillet (raw weight)

  • 300 g potatoes (raw weight)

  • 100 g mixed vegetables (broccoli, green beans, carrots)

  • Salt, pepper, lemon juice (optional)

COOKING / PREP INSTRUCTIONS

  1. Oven-bake or air-fry salmon at 180°C for 12–15 minutes

  2. Boil or air-fry potatoes until soft and lightly golden

  3. Steam or microwave vegetables

  4. Season salmon and potatoes to taste

  5. Finish with lemon juice if desired and serve

Do not add oil — salmon provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • Lunch needs to be portable

  • Training is later in the day

  • You want something lighter than rice

  • Good option when appetite is moderate

IMPORTANT NOTES

  • Do not add butter or oil to potatoes

  • Keep salmon portion controlled — fat adds up quickly

  • Swap vegetables freely, keep volume similar

  • If fat loss stalls, rotate this meal out temporarily

LUNCH MEAL 5

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Lean Beef Pasta & Tomato Sauce (Moderate–Higher Carb Lunch)

  • Calories: 590 kcal

  • Protein: 36 g

  • Carbohydrates: 42 g

  • Fats: 28 g

  • 200 g cooked 5% lean beef mince

  • 75 g dry wholewheat pasta (≈180 g cooked)

  • 150 g passata or chopped tomatoes

  • Garlic, onion, Italian herbs, salt & pepper

Wholewheat pasta improves satiety without changing calories meaningfully.

COOKING / PREP INSTRUCTIONS

  1. Cook pasta according to packet instructions and weigh after cooking

  2. Brown beef mince in a non-stick pan

  3. Add garlic, onion, herbs, and passata

  4. Simmer for 10–15 minutes

  5. Combine with cooked pasta and serve

No oil required. Mince provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • Training is later in the day

  • You need reliable energy

  • You want a “normal” filling lunch

  • Not ideal on rest days if carbs are being kept lower

IMPORTANT NOTES

  • Do not add cheese or oil

  • Do not use creamy sauces

  • Pasta must be weighed dry

  • Swap mince for chicken if fat loss stalls (approved adjustment)

LUNCH MEAL 6

Best for: rest days, lighter training days, or when you want a filling lunch without heavy carbs or fats.

Tuna, New Potatoes & Low-Cal Yogurt Dressing (Lower–Moderate Carb Lunch)

  • Calories: 545 kcal

  • Protein: 43 g

  • Carbohydrates: 38 g

  • Fats: 9 g

  • 2 tins tuna in spring water (240 g drained weight)

  • 300 g new potatoes (boiled)

  • 100 g salad vegetables (lettuce, cucumber, tomato)

Low-Cal Yogurt Dressing

  • 100 g 0% fat Greek yogurt

  • Lemon juice

  • Salt & pepper

  • Optional: mustard or herbs

Tuna in spring water only — not oil or flavoured versions.

COOKING / PREP INSTRUCTIONS

  1. Boil new potatoes until soft, then cool slightly

  2. Drain tuna thoroughly

  3. Mix yogurt, lemon juice, salt & pepper to make dressing

  4. Combine tuna, potatoes, and salad

  5. Add dressing and mix gently

This meal can be eaten cold or room temperature

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • You want a light but filling lunch

  • Reheating food isn’t practical

  • Calories need to stay tight

  • Pairs well with a higher-carb dinner if training later

IMPORTANT NOTES

  • Do not add mayo or oil

  • Drain tuna fully

  • Potatoes must be weighed

  • Swap salad vegetables freely, keep volume similar

Evening Meal Options

Choose your evening meals based on your training demands for the day.

EVENING MEAL 1

Best for: post-training evenings, days where you want something comforting without blowing calories.

Low-Cal Chicken Tikka Curry (Moderate Carb Evening Meal)

  • Calories: 585 kcal

  • Protein: 42 g

  • Carbohydrates: 48 g

  • Fats: 12 g

  • 220 g cooked skinless chicken breast or thighs

  • 200 g cooked basmati rice

  • 150 g passata

  • 100 g 0% fat Greek yogurt

  • 1 tbsp tikka curry paste (reduced sugar if possible)

  • Garlic, ginger, curry powder (optional)

Yogurt replaces cream to keep calories low.

COOKING / PREP INSTRUCTIONS

  1. Cook chicken in a non-stick pan until sealed

  2. Add garlic, ginger, and curry paste and cook for 1–2 minutes

  3. Add passata and simmer for 10–15 minutes

  4. Remove from heat and stir in 0% yogurt

  5. Serve with cooked rice

Do not boil after adding yogurt — it will split.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • Training finished late

  • You want something warm and satisfying

  • Diet fatigue is creeping in

  • Excellent for batch cooking

IMPORTANT NOTES

  • Do not use cream or coconut milk

  • Keep curry paste measured

  • Yogurt must be 0% fat

  • Rice must be weighed

EVENING MEAL 2

Best for: post-training evenings or when you want a takeaway-style meal without blowing calories.

Skinny Chicken Pizza Wrap (Moderate Carb Evening Meal)

  • Calories: 575 kcal

  • Protein: 41 g

  • Carbohydrates: 49 g

  • Fats: 14 g

INGREDIENTS (WEIGHED)

  • 1 large wholemeal tortilla wrap (60–65 g)

  • 180 g cooked chicken breast (or skinless thighs if preferred)

  • 60 g passata

  • 60 g reduced-fat mozzarella

  • 50 g mixed peppers / red onion

  • Italian herbs, garlic powder (optional)

Reduced-fat cheese is used intentionally to control calories while keeping it enjoyable.

COOKING / PREP INSTRUCTIONS

  1. Preheat oven to 200°C

  2. Place tortilla wrap on a baking tray

  3. Spread passata evenly over the wrap

  4. Add cooked chicken and vegetables

  5. Sprinkle mozzarella evenly on top

  6. Season with herbs

  7. Bake for 8–10 minutes until cheese melts and edges crisp

For extra crispness, bake wrap alone for 2 minutes before topping.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • You’ve trained and want something enjoyable

  • Diet fatigue is creeping in

  • You want a “pizza night” feel

  • Pair with a lighter lunch earlier in the day if needed

IMPORTANT NOTES

  • Do not add oil or extra cheese

  • Stick to reduced-fat mozzarella

  • Weigh chicken — don’t eyeball

  • One wrap only (no doubling)

EVENING MEAL 3

Best for: post-training evenings or days where you want a proper, comforting meal without blowing calories.

Low-Fat Spaghetti Bolognese (Moderate Carb Evening Meal)

  • Calories: 590 kcal

  • Protein: 41 g

  • Carbohydrates: 56 g

  • Fats: 13 g

INGREDIENTS (WEIGHED)

  • 200 g cooked 5% lean beef mince

  • 75 g dry spaghetti (≈180 g cooked)

  • 200 g passata

  • 1 small onion (chopped)

  • Garlic, Italian herbs, salt & pepper

  • Optional: mushrooms or courgette (free)

5% mince is used intentionally to keep fat low and protein high.

COOKING / PREP INSTRUCTIONS

  1. Cook spaghetti according to packet instructions and weigh dry before cooking

  2. Brown mince in a non-stick pan

  3. Add onion and garlic and cook until softened

  4. Add passata and herbs

  5. Simmer for 15–20 minutes

  6. Combine with cooked spaghetti and serve

No oil, butter, or cheese added.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when:

  • You trained earlier or will train tomorrow

  • You want something filling and familiar

  • Diet fatigue is setting in

  • Works very well as a repeat evening meal

IMPORTANT NOTES

  • Do not add cheese or oil

  • Pasta must be weighed dry

  • Do not substitute mince for higher-fat versions

  • Add vegetables freely to increase volume

EVENING MEAL 4

Best for: post-training evenings or days where you want a proper “meat and potatoes” meal that still fits fat loss and performance goals.

Steak & Potatoes with Peppercorn-Style Yogurt Sauce (Moderate Carb Evening Meal)

  • Calories: 595 kcal

  • Protein: 42 g

  • Carbohydrates: 45 g

  • Fats: 18 g

Main meal

  • 180 g lean steak (sirloin, rump, or frying steak)

  • 300 g potatoes (raw weight)

  • 100 g green vegetables (broccoli or green beans)

Low-Cal Peppercorn Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • 1 tsp crushed black peppercorns

  • Splash of beef stock or water

  • Salt to taste

Yogurt replaces cream to keep calories low while keeping flavour.

COOKING / PREP INSTRUCTIONS

  1. Boil or air-fry potatoes until cooked and lightly golden

  2. Season steak with salt and pepper

  3. Cook steak in a hot non-stick pan to preference

  4. Rest steak for 2–3 minutes before slicing

  5. Steam vegetables

  6. Mix yogurt, peppercorns, and a splash of stock to make sauce

  7. Serve steak, potatoes, and veg with sauce on the side

No oil or butter added — steak provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • You want something very filling

  • Diet fatigue is high

  • You trained earlier in the day

  • Good option before a rest day

IIMPORTANT NOTES

  • Do not use fatty cuts of steak

  • Do not add butter or oil to potatoes

  • Sauce must be 0% yogurt only

  • Potatoes must be weighed raw

EVENING MEAL 5

Best for: post-training evenings when you want something hot, filling, and satisfying without blowing calories.

Low-Fat Peri-Peri Chicken Pasta (Moderate–Higher Carb Evening Meal)

  • Calories: 585 kcal

  • Protein: 44 g

  • Carbohydrates: 54 g

  • Fats: 11 g

  • 220 g cooked skinless chicken breast

  • 75 g dry pasta (≈180 g cooked)

  • 150 g passata

  • 1 tbsp low-cal peri-peri sauce

  • 100 g peppers / onions

  • Garlic, paprika, chilli (optional)

Peri-peri sauce replaces cream or oil for flavour without calories.

COOKING / PREP INSTRUCTIONS

  1. Cook pasta according to packet instructions (weigh dry)

  2. Cook chicken in a non-stick pan until sealed and cooked through

  3. Add peppers/onions and cook until soft

  4. Stir in passata and peri-peri sauce

  5. Simmer for 10 minutes

  6. Combine with pasta and serve

No oil or cheese added — flavour comes from spices and sauce.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when Training finished late

  • You want a hot, comforting meal

  • Recovery is a priority

  • Excellent post-training dinner

IMPORTANT NOTES

  • Use low-cal peri-peri sauce only

  • Pasta must be weighed dry

  • Do not add oil, butter, or cheese

  • Swap vegetables freely, keep portions similar

EVENING MEAL 6

Best for: rest days, light training days, or evenings where you want something lighter but still filling and recovery-focused.

High-Protein Chicken Caesar-Style Salad (Lower–Moderate Carb Evening Meal)

  • Calories: 545 kcal

  • Protein: 40 g

  • Carbohydrates: 18 g

  • Fats: 22 g

INGREDIENTS (WEIGHED)

Main salad

  • 220 g cooked skinless chicken breast or thighs

  • 120 g romaine / cos lettuce

  • 100 g cherry tomatoes

  • 50 g cucumber

  • 20 g shaved parmesan (measured)

Low-Cal Caesar-Style Dressing

  • 100 g 0% fat Greek yogurt

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

  • Garlic powder

  • Salt & black pepper

Yogurt replaces mayo/cream to keep calories low while keeping flavour.

PREP INSTRUCTIONS

  1. Cook chicken (grill, air-fry, or pan) and slice

  2. Wash and chop salad vegetables

  3. Mix yogurt, mustard, lemon, garlic, salt & pepper to make dressing

  4. Toss salad vegetables lightly with dressing

  5. Top with chicken and parmesan

  6. Serve immediately

No croutons or oils added — this is intentional.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • Training volume was light

  • Appetite is lower in the evening

  • You want to keep calories tight

  • Good option before rest days

IMPORTANT NOTES

  • Dressing must be 0% yogurt based

  • Parmesan must be measured

  • Do not add oils, croutons, or creamy sauces

  • Salad veg can be swapped freely, keep volume similar

Copyright 2026. Danny Allen-Hughes Nutrition. All Rights Reserved.