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Sample Meal Plans

Practical meal plan examples to help you reach your goals

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These sample meal plans provide practical examples of how to structure your daily nutrition for different goals. Remember, these are templates - your personalised plan will be tailored to your specific needs, preferences, and lifestyle.

Note: Portion sizes will vary based on your calorie and macro targets. Use our Macro Calculator to determine your specific needs.

Weight Loss Meal Plan

Target: Moderate calorie deficit with high protein to preserve muscle mass

Example macros: 1,800 calories | 150g protein | 180g carbs | 50g fat

Breakfast

  • • 3 scrambled eggs
  • • 2 slices whole grain toast
  • • 1 cup mushrooms & spinach
  • • Black coffee or tea

~400 calories

Lunch

  • • 150g grilled chicken breast
  • • Large mixed salad
  • • 100g sweet potato
  • • Olive oil dressing

~450 calories

Snack

  • • Greek yogurt (200g)
  • • Handful of berries
  • • 20g almonds

~300 calories

Dinner

  • • 150g salmon fillet
  • • 150g rice
  • • Large portion vegetables
  • • 1 tsp olive oil

~550 calories

Key Principles:

  • High protein at every meal to preserve muscle and increase satiety
  • Plenty of vegetables for volume and nutrients
  • Moderate carbs focused around training
  • Healthy fats in moderation

Muscle Gain Meal Plan

Target: Moderate calorie surplus with high protein to support muscle growth

Example macros: 2,800 calories | 180g protein | 350g carbs | 80g fat

Breakfast

  • • 4 whole eggs
  • • 80g oats
  • • 1 banana
  • • 1 tbsp peanut butter

~650 calories

Mid-Morning

  • • Protein shake
  • • 1 apple
  • • 30g mixed nuts

~400 calories

Lunch

  • • 200g lean beef
  • • 200g rice
  • • Large mixed vegetables
  • • 1 tbsp olive oil

~750 calories

Pre-Workout

  • • Bagel with jam
  • • Protein shake

~400 calories

Dinner

  • • 200g chicken breast
  • • 200g pasta
  • • Vegetables
  • • Tomato sauce

~700 calories

Key Principles:

  • Higher overall calories to support muscle growth
  • Very high protein intake for muscle protein synthesis
  • Carbs strategically timed around training
  • Multiple meals throughout the day for consistent nutrients

Maintenance Meal Plan

Target: Balanced nutrition to maintain current weight and support active lifestyle

Example macros: 2,300 calories | 160g protein | 250g carbs | 70g fat

Breakfast

  • • 3 eggs any style
  • • 2 slices toast
  • • Avocado (½)
  • • Grilled tomatoes

~500 calories

Lunch

  • • 180g grilled chicken
  • • 150g rice
  • • Large salad
  • • Light dressing

~600 calories

Snack

  • • Protein bar
  • • Apple
  • • Small handful nuts

~350 calories

Dinner

  • • 180g white fish
  • • 200g potatoes
  • • Large portion veg
  • • 1 tbsp butter/oil

~650 calories

Key Principles:

  • Balanced macros supporting training and daily activities
  • Adequate protein for muscle maintenance
  • Flexible approach allowing for food enjoyment
  • Sustainable long-term eating pattern

Important Notes

  • These are examples only - your specific needs will vary based on age, weight, activity level, and goals
  • Feel free to swap foods within the same category (e.g., chicken for fish, rice for potatoes)
  • Meal timing is flexible - adjust to suit your schedule and preferences
  • Stay hydrated - drink 2-3 litres of water throughout the day

Ready for Your Personalised Plan?

These samples give you an idea of how meal plans work, but a personalised plan designed specifically for you, your goals, and your food preferences will deliver far better results.

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