Meal plans

Fuel your
progress

Simple, high-protein meals to support fat loss, muscle gain and busy shift work. Nutrition is calculated from the ingredient list of every recipe.

Open the weekly planner
  • High Protein Chicken Bowl
    30 MIN

    High Protein Chicken Bowl

    The post-shift staple. Rice, chicken, greens, done.

    556 KCAL|49G PROTEIN

    67G CARBS · 10G FAT · PER SERVING

    • HIGH PROTEIN
    • MEAL PREP
    • SHIFT-WORKER FRIENDLY
  • Lean Beef Stir Fry
    17 MIN

    Lean Beef Stir Fry

    15 minutes from pan to plate with a big veg hit.

    606 KCAL|53G PROTEIN

    69G CARBS · 11G FAT · PER SERVING

    • HIGH PROTEIN
    • QUICK MEALS
    • FAT-LOSS FOCUSED
  • Protein Overnight Oats
    5 MIN

    Protein Overnight Oats

    Make it before the night shift. Eat it when you wake up.

    517 KCAL|44G PROTEIN

    64G CARBS · 11G FAT · PER SERVING

    • HIGH PROTEIN
    • QUICK MEALS
    • MEAL PREP
  • Simple Salmon & Veg
    23 MIN

    Simple Salmon & Veg

    Omega-3s, protein and a tray-bake you can't get wrong.

    578 KCAL|36G PROTEIN

    46G CARBS · 27G FAT · PER SERVING

    • HIGH PROTEIN
    • MUSCLE BUILDING
    • QUICK MEALS
  • Turkey Chilli (Big Batch)
    45 MIN

    Turkey Chilli (Big Batch)

    One pot, six portions, freezer friendly.

    596 KCAL|52G PROTEIN

    78G CARBS · 7G FAT · PER SERVING

    • HIGH PROTEIN
    • MEAL PREP
    • BUDGET FRIENDLY
  • Egg & Spinach Wrap
    8 MIN

    Egg & Spinach Wrap

    Eight minutes. Eat it in the car if you have to.

    414 KCAL|31G PROTEIN

    31G CARBS · 17G FAT · PER SERVING

    • QUICK MEALS
    • BUDGET FRIENDLY
    • SHIFT-WORKER FRIENDLY
  • Tuna Pasta Salad
    15 MIN

    Tuna Pasta Salad

    Cold, portable and tastes better the next day.

    422 KCAL|40G PROTEIN

    59G CARBS · 2G FAT · PER SERVING

    • BUDGET FRIENDLY
    • MEAL PREP
    • SHIFT-WORKER FRIENDLY
  • Peanut Butter Banana Shake
    3 MIN

    Peanut Butter Banana Shake

    Calories in a glass for a hard training day.

    663 KCAL|47G PROTEIN

    76G CARBS · 23G FAT · PER SERVING

    • MUSCLE BUILDING
    • QUICK MEALS
    • HIGH PROTEIN
  • Cottage Cheese & Berry Bowl
    2 MIN

    Cottage Cheese & Berry Bowl

    The 2 a.m. snack that won't wreck tomorrow.

    270 KCAL|23G PROTEIN

    24G CARBS · 9G FAT · PER SERVING

    • FAT-LOSS FOCUSED
    • QUICK MEALS
    • SHIFT-WORKER FRIENDLY
  • Chicken Fajita Wraps
    22 MIN

    Chicken Fajita Wraps

    Family dinner that still fits the plan.

    578 KCAL|57G PROTEIN

    43G CARBS · 19G FAT · PER SERVING

    • HIGH PROTEIN
    • QUICK MEALS
    • BUDGET FRIENDLY
  • Greek Yogurt Protein Pot
    1 MIN

    Greek Yogurt Protein Pot

    Pre-made in 60 seconds. Grab it on the way out.

    278 KCAL|35G PROTEIN

    29G CARBS · 3G FAT · PER SERVING

    • FAT-LOSS FOCUSED
    • QUICK MEALS
    • MEAL PREP