Meal ideas
Approved foods tailored to your fitness and nutrition targets. Macros are based on standard servings of 100g (or 100ml for liquids).
Meal ideas
Approved foods tailored to your fitness and nutrition targets. Macros are based on standard servings of 100g (or 100ml for liquids).
Overview
Your pantry is designed to fuel your workouts, support fat loss, and help build lean muscle. I've incorpotsted iron-rich foods to support your anaemia, alongside high-protein, whole-food options that keep you full, energised, and performing well, both in and out of the gym. Snacks are optional, but you’ll always have go-to choices available if you need the extra fuel.
See more
Overview
Your pantry is designed to fuel your workouts, support fat loss, and help build lean muscle. I've incorpotsted iron-rich foods to support your anaemia, alongside high-protein, whole-food options that keep you full, energised, and performing well, both in and out of the gym. Snacks are optional, but you’ll always have go-to choices available if you need the extra fuel.
See more
Breakfast
Breakfast
Whey protein (2 Scoops)
0
Kcal
C
0
F
0
P
0
Whey protein (2 Scoops)
0
Kcal
C
0
F
0
P
0
Whey protein (2 Scoops)
0
Kcal
C
0
F
0
P
0
Whey protein (2 Scoops)
0
Kcal
C
0
F
0
P
0
This is just an example. You don’t need to follow it strictly or hit every number per meal. Just aim to meet your targets by dinner. Use Foodnoms to track until you know the macros in your usual meals.
Protein
Protein
Chicken breast fillets
136
Kcal
C
0
F
2
P
31
Chicken breast fillets
136
Kcal
C
0
F
2
P
31
Beef lean mince - 5% fat
121
Kcal
C
0
F
4
P
20
Beef lean mince - 5% fat
121
Kcal
C
0
F
4
P
20
Diced beef
175
Kcal
C
0
F
9
P
23
Diced beef
175
Kcal
C
0
F
9
P
23
Whole eggs (large)
155
Kcal
C
1
F
11
P
13
Whole eggs (large)
155
Kcal
C
1
F
11
P
13
Salmon fillets
232
Kcal
C
0
F
15
P
25
Salmon fillets
232
Kcal
C
0
F
15
P
25
Prawns/Shrimp
99
Kcal
C
1
F
2
P
18
Prawns/Shrimp
99
Kcal
C
1
F
2
P
18
Cottage cheese (low fat)
98
Kcal
C
4
F
4
P
11
Cottage cheese (low fat)
98
Kcal
C
4
F
4
P
11
Turkey breast fillets
112
Kcal
C
0
F
2
P
24
Turkey breast fillets
112
Kcal
C
0
F
2
P
24
Egg whites
52
Kcal
C
1
F
0
P
11
Egg whites
52
Kcal
C
1
F
0
P
11
Greek yoghurt (0% fat)
59
Kcal
C
4
F
0
P
10
Greek yoghurt (0% fat)
59
Kcal
C
4
F
0
P
10
Sardines in olive oil
218
Kcal
C
0
F
14
P
23
Sardines in olive oil
218
Kcal
C
0
F
14
P
23
Tuna In spring water
106
Kcal
C
0
F
1
P
25
Tuna In spring water
106
Kcal
C
0
F
1
P
25
Sky icelandic yogurt
269
Kcal
C
4
F
0
P
11
Sky icelandic yogurt
269
Kcal
C
4
F
0
P
11
Turkey mince - 7% fat
123
Kcal
C
0
F
5
P
19
Turkey mince - 7% fat
123
Kcal
C
0
F
5
P
19
Carbs
Carbs
Sweet potato (baked)
90
Kcal
C
21
F
0
P
2
Sweet potato (baked)
90
Kcal
C
21
F
0
P
2
Couscous (cooked)
112
Kcal
C
23
F
0
P
4
Couscous (cooked)
112
Kcal
C
23
F
0
P
4
Plantain (cooked)
116
Kcal
C
31
F
0
P
1
Plantain (cooked)
116
Kcal
C
31
F
0
P
1
Strawberries
32
Kcal
C
8
F
0
P
1
Strawberries
32
Kcal
C
8
F
0
P
1
Tortilla wrap (wheat)
304
Kcal
C
51
F
8
P
9
Tortilla wrap (wheat)
304
Kcal
C
51
F
8
P
9
Apple
52
Kcal
C
14
F
0
P
0
Apple
52
Kcal
C
14
F
0
P
0
Beans (Cooked)
331
Kcal
C
62
F
2
P
24
Beans (Cooked)
331
Kcal
C
62
F
2
P
24
Brown rice (cooked)
123
Kcal
C
25
F
1
P
3
Brown rice (cooked)
123
Kcal
C
25
F
1
P
3
Quinoa (cooked)
120
Kcal
C
22
F
2
P
4
Quinoa (cooked)
120
Kcal
C
22
F
2
P
4
White rice (cooked)
130
Kcal
C
20
F
0
P
3
White rice (cooked)
130
Kcal
C
20
F
0
P
3
Banana
89
Kcal
C
23
F
0
P
1
Banana
89
Kcal
C
23
F
0
P
1
Oats (rolled,dry)
379
Kcal
C
68
F
7
P
13
Oats (rolled,dry)
379
Kcal
C
68
F
7
P
13
Orange
47
Kcal
C
12
F
0
P
1
Orange
47
Kcal
C
12
F
0
P
1
Fats
Fats
Almonds
579
Kcal
C
22
F
50
P
21
Almonds
579
Kcal
C
22
F
50
P
21
Cheddar cheese
403
Kcal
C
1
F
33
P
25
Cheddar cheese
403
Kcal
C
1
F
33
P
25
Chia seeds
485
Kcal
C
42
F
32
P
17
Chia seeds
485
Kcal
C
42
F
32
P
17
Parmesan cheese
431
Kcal
C
4
F
29
P
38
Parmesan cheese
431
Kcal
C
4
F
29
P
38
Natural Butter
754
Kcal
C
1
F
82
P
1
Natural Butter
754
Kcal
C
1
F
82
P
1
Avocado
160
Kcal
C
9
F
14
P
2
Avocado
160
Kcal
C
9
F
14
P
2
Olive oil (Extra virgin)
884
Kcal
C
0
F
100
P
0
Olive oil (Extra virgin)
884
Kcal
C
0
F
100
P
0
Flax seeds
534
Kcal
C
29
F
42
P
18
Flax seeds
534
Kcal
C
29
F
42
P
18
Peanut butter (Natural)
588
Kcal
C
20
F
50
P
25
Peanut butter (Natural)
588
Kcal
C
20
F
50
P
25
Pumpkin seeds
559
Kcal
C
54
F
19
P
19
Pumpkin seeds
559
Kcal
C
54
F
19
P
19
Veggies
Veggies
Kale (raw)
35
Kcal
C
7
F
1
P
0
Kale (raw)
35
Kcal
C
7
F
1
P
0
Broccoli (raw)
34
Kcal
C
7
F
0
P
1
Broccoli (raw)
34
Kcal
C
7
F
0
P
1
Mixed peppers
Macros unavailable
Mixed peppers
Macros unavailable
Cabbage (raw)
25
Kcal
C
6
F
0
P
1
Cabbage (raw)
25
Kcal
C
6
F
0
P
1
Onions
40
Kcal
C
9
F
0
P
1
Onions
40
Kcal
C
9
F
0
P
1
Carrots
41
Kcal
C
10
F
0
P
1
Carrots
41
Kcal
C
10
F
0
P
1
Zucchini
17
Kcal
C
3
F
0
P
1
Zucchini
17
Kcal
C
3
F
0
P
1
Spinach (raw)
23
Kcal
C
4
F
0
P
3
Spinach (raw)
23
Kcal
C
4
F
0
P
3
Asparagus
20
Kcal
C
4
F
0
P
2
Asparagus
20
Kcal
C
4
F
0
P
2
Cauliflower (raw)
25
Kcal
C
5
F
0
P
2
Cauliflower (raw)
25
Kcal
C
5
F
0
P
2
Tomatoes
18
Kcal
C
4
F
0
P
1
Tomatoes
18
Kcal
C
4
F
0
P
1
Mushrooms (button)
22
Kcal
C
3
F
0
P
3
Mushrooms (button)
22
Kcal
C
3
F
0
P
3
Cucumber
16
Kcal
C
4
F
0
P
1
Cucumber
16
Kcal
C
4
F
0
P
1
Mixed vegetables
Macros unavailable
Mixed vegetables
Macros unavailable
Liquids and hydration
Liquids and hydration
Water
0
Kcal
C
0
F
0
P
0
Water
0
Kcal
C
0
F
0
P
0
Coconut water
19
Kcal
C
4
F
0
P
1
Coconut water
19
Kcal
C
4
F
0
P
1
Green tea
1
Kcal
C
0
F
0
P
0
Green tea
1
Kcal
C
0
F
0
P
0
Semi-skimmed milk
46
Kcal
C
5
F
2
P
3
Semi-skimmed milk
46
Kcal
C
5
F
2
P
3
Not sure how much you should eat?
I’ve set personalized nutrition targets to guide your meals and help you stay on track.
Not sure how much you should eat?
I’ve set personalized nutrition targets to guide your meals and help you stay on track.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.
Unauthorised reproduction, or distribution of any material is strictly prohibited.
© 2025 Marginal Improvements.