Meal Plan: Let’s Get Started

Watch the video from Dave of this meal plan.

Hey hey, and welcome to your brand new meal plan! Lots of tasty, high-protein recipes for weight loss right this way.

Our meal plans are set to 1300 calories by default, but you can change this to 1500 or 2000 depending on your requirements. Please check out the ‘calorie guide’ below for more information.

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Top tips:

  • Asian-Style Easy Egg Muffins: Prep them the evening before to safe time. Enjoy with your favorite sauce! There is a 3rd serving of these. Feel free to share or enjoy as snacks.
  • Blueberry Cheesecake Overnight Oats: Ideally prep the night before. If you fancy warm breakfast, this can easily be made into porridge. Just add the Greek yogurt when serving. 👍
  • Rush-Rush Couscous is a great recipe for leftovers.
  • Avocado Chickpea Salad: To ‘fluffen up’ the leftovers, add a bit of water and mix. Add the avocado before serving to avoid it going brown (oxidation). But no problem if you don’t, it still tastes fine and is safe to eat, when avocado flesh turned a bit brown.
  • Creamy Curried Lentil Soup with Coconut: This one has 3 servings to reduce leftover ingredients. Just share or freeze one serving. It keeps very well in the freezer.
  • Crispy Potato Lentil Buddha Bowl: if you find the calories too high then we suggest omitting a couple of potatoes 🙂

Meal Prep (Quick Tutorial): These recipes can be made ahead.

Generally we advise to keep them in airtight containers and/or in the fridge. Some of them need to be reheated.

  • Asian-style Egg Muffins
  • Blueberry Cheesecake Overnight Oats
  • Rush-Rush Couscous
  • Avocado Chickpea Salad
  • White Bean Salad with Quinoa
  • Creamy Curried Lentil Soup
  • Crispy Potato Lentil Buddha Bowl

Freezable:

  • Asian-style Egg Muffins
  • The 2 Ingredient Banana Egg Pancakes (keep topping separate)
  • Creamy Curries Lentil Soup
  • White Bean Salad (keep hummus separate)

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. We still recommend keeping the calories to about 1500kcal if weight loss is a priority.

You can use the ‘recipe vault’ to instantly find great replacement or additional meals, too!

And don’t forget – if you have lots of leftover ingredients in the fridge we highly recommend turning them in to Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!

More Recipes

The recommendations on physical activity are general and non-specific. If you have any injuries or conditions which may restrict your ability to perform physical activity, please seek medical/professional advice before making changes.

We would like to take a moment to note that these meal plans have been designed to provide a framework for weight loss. They do not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. The calories, fibre, protein and other nutritional information is worked out as closely as possible and we have checked the information as accurately as possible. However we can’t be held responsible for mistaken listings: the nutritional information is given as a guide only. If you have any concerns regarding your health or whether it is suitable for you to try to lose weight then please contact your medical practitioner before making changes.