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Our Five-in-one Plan is a brilliant new way to maximise your weight loss.  It’s based on a simple premise of picking five days per week to diet and then selecting five meals (including snacks and deserts) from our menu per day.

It’s completely free to download and if you’ve not read it yet, just click on the image to read it now

Here we’ve added some more great meal ideas for your low, moderate and refill days plus some more snacks and desserts.  

 

Please feel free to browse the entire post or just click the relevant button below

Our Five-in-one Plan is a brilliant new way to maximise your weight loss.  It’s based on a simple premise of picking five days per week to diet and then selecting five meals (including snacks and deserts) from our menu per day.

It’s completely free to download and if you’ve not read it yet, just click on the image to read it now

Here we’ve added some more great meal ideas for your low, moderate and refill days plus some more snacks and desserts.  

 

Please feel free to browse the entire post or just click the relevant button below

Low days

Here’s a reminder of the rules for a low-day:

 
  • Where possible, always go for high protein options
  • Rice, pasta, potatoes, bread, parsnips, cereals AND ALCOHOL are banned on low days.  
  • Low days incorporate Time Restricted Feeding (TRF).  This means that you can only eat within a 6-8-hour window and involves skipping breakfast.
  • Try to make sure you’ve not eaten for at least 16 hours from your last meal the previous day.  Whilst fasting, you must drink plenty of fluids, and tea, coffee with milk (no sugar) are okay.  
  • Try to spread low days throughout the week.  If you have two, consecutive low days then the next day must be a moderate or refuel day.
  • Your maximum allowance is 3 meals plus 2 snacks for the day.  
  • It doesn’t matter if your first meal of the day is a snack or a main meal.
  • Avoid vigorous exercise but light cardio for 40-mins: power-march, etc. will burn off about 250k/cals.
  • All the nutritional/calorie values are approximations only.  

Minted Pea Soup

 Super healthy & ready in 5 mins

  • Protein: 6g
  • Carbs: 8g
  • Fat: 7g

Calories: 119

Tuna Nicoise Protein pot

High-protein light meal or snack

  • Protein: 30g
  • Carbs: 8g
  • Fat: 15g

Calories: 287

Chicken noodle soup

A lovely winter warmer. Ready in 30mins

  • Protein: 26g
  • Carbs: 26g
  • Fat: 2g

Calories: 226

Goat’s cheese, pea & bean frittata

So simple and tasty

  • Protein: 25g
  • Carbs: 8g
  • Fat: 20g

Calories: 312

Indian chicken protein pot

 Ready in 10 mins

  • Protein: 29g
  • Carbs: 12g
  • Fat: 7g

Calories: 227

Super-fast prawn noodles

Ready in 15 mins

  • Protein: 29g
  • Carbs: 33g
  • Fat: 4g

Calories: 284

10 min tuna & bean salad

 Super healthy

  • Protein: 16g
  • Carbs: 18g
  • Fat: 9g

Calories: 217

Speedy meatball & tomato stew

Ready in 20 mins

  • Protein: 20g
  • Carbs: 28g
  • Fat: 11g

Calories: 291

Moroccan mushroom with cous cous

Ready in 30mins

  • Protein: 11g
  • Carbs: 44g
  • Fat: 4g

Calories: 256

Moderate days

Here’s a reminder of the rules for a moderate-day:

  • Just rice, pasta and potatoes are banned on moderate days.
  • You can eat more pulses, root veg, fruit and a bit of bread.
  • Try to make sure you’ve eaten some foods to feed your healthy gut bacteria.
  • Skipping breakfast (TRF) is still optional.
  • Your maximum allowance is still 3 meals plus 2 snacks/desserts for the day and will bring your calorie intake to under 1,400 k/cals for the day.
  • Try to avoid alcohol on moderate days.
  • Vigorous exercise should be okay but keep it to no more than 45 mins.
  • All the nutritional/calorie values are approximations only.  

Oat & chia porridge with prunes

 Super healthy 

  • Protein: 14g
  • Carbs: 48g
  • Fat: 10g

Calories: 338

Tuna avocado with Caesar dressing

Ready in just 10 mins

  • Protein: 22g
  • Carbs: 9g
  • Fat: 26g

Calories: 358

Salmon & chive bagel topper

A great light lunch

  • Protein: 24g
  • Carbs: 39g
  • Fat: 11g

Calories: 351

Ciabatta pizzas with sticky onions

Great post-workout dinner

  • Protein: 13g
  • Carbs: 51g
  • Fat: 12g

Calories: 364

Microwave bacon & beans

 A rich stew in 15 mins

  • Protein: 20g
  • Carbs: 29g
  • Fat: 26g

Calories: 430

Chicken chow mein

Ready in 30 mins

  • Protein: 18g
  • Carbs: 41g
  • Fat: 18g

Calories: 398

Sichuan pork, broccoli & cashew stir-fry

 A 30 min, one-pan supper

  • Protein: 34g
  • Carbs: 12g
  • Fat: 15g

Calories: 319

White fish with spicy beans & chorizo

Ready in 20 mins

  • Protein: 36g
  • Carbs: 27g
  • Fat: 6g

Calories: 306

Saucy chicken & veg

A delicious dinner in 30mins

  • Protein: 38g
  • Carbs: 23g
  • Fat: 16g

Calories: 388

Refill days

Here’s a reminder of the rules for a refill-day:

  • Just because you are refilling, it doesn’t mean that you can eat what you want. 
  • A refill day will allow any carbs, especially starches and fruit to replenish your energy stores.
  • Small amounts of alcohol are also allowed.
  • Skipping breakfast is still optional but we would recommend that you eat it, otherwise you may not get enough carbs to refuel with.
  • Your maximum allowance is still 3 meals and two snacks.
  • Avoid consecutive refill days unless you are totally exhausted, training very hard or you feel unwell.
  • To keep your calories down on a refill day, try some vigorous activity or exercise. Any activity/exercise that makes you breath harder but doesn’t leave you constantly breathless burns about 250-400 k/cals per hour. If it’s something that constantly makes you breathless (enough to stop you talking easily), then you will be in the 400-600 k/cals per hour range. (Note: treat these figures with caution – they are only very general averages.)

Mozzarella & salami ciabatta

Tasty and simple brunch

  • Protein: 23g
  • Carbs: 47g
  • Fat: 28g

Calories: 532

Cheese, ham & pea risotto

So easy to prepare

  • Protein: 25g
  • Carbs: 72g
  • Fat: 22g

Calories: 586

Mushroom stroganoff

Tasty, but not high calorie

  • Protein: 11g
  • Carbs: 50g
  • Fat: 9g

Calories: 325

10 minute tortellini

 Super quick to get ready

  • Protein: 18g
  • Carbs: 62g
  • Fat: 20g

Calories: 500

Smokey turkey rashers & tomatoes on toast

 Great start to the day

  • Protein: 19g
  • Carbs: 19g
  • Fat: 13g

Calories: 269

Tomato & harissa stew with dumplings

Spicy vegetarian casserole

  • Protein: 16g
  • Carbs: 54g
  • Fat: 17g

Calories: 433

Snacks & Desserts

Here’s a reminder of the rules for snacks & desserts:

  • You are allowed a maximum of two snacks/desserts per day
  • You can eat them with meals, as meal replacements or in between meals
  • When possible,  try to stay with natural foods: yoghurt, veggies, etc. 
  • If you can, batch-bake and prepare your snacks rather than buying them.  Both the nutritional quality and calorie values will be under your control.
  • All the nutritional/calorie values listed below are approximations only.  

Apricot & seed bar

 Super healthy 

  • Protein: 3g
  • Carbs: 8g
  • Fat: 4g

Calories: 80 

Chewy, no-bake cereal bar

Ready in just 10 mins

  • Protein: 4g
  • Carbs: 14g
  • Fat: 8g

Calories: 144

Hummus with veggie sticks

A great, easy to prepare snack

  • Protein: 5g
  • Carbs: 14g
  • Fat: 13g

Calories: 193

Spiced apple crisps

Tasty little snack

  • Protein: 1g
  • Carbs: 22g
  • Fat: trace

Calories: 90

Healthier flapjacks

 Ready in 30 mins

  • Protein: 5g
  • Carbs: 24g
  • Fat: 8g

Calories: 188

Mini spinach & cottage cheese frittatas

Batch cook in 35 mins

  • Protein: 6g
  • Carbs: 1g
  • Fat: 3g

Calories: 55

Oaty energy cookies

 Better than a biscuit

  • Protein: 4g
  • Carbs: 28g
  • Fat: 8g

Calories: 200

Maple pears with pecans & cranberries

Ready in 10 mins

  • Protein: 2g
  • Carbs: 32g
  • Fat: 9g

Calories: 217

Iced berries with white chocolate sauce

Truly scrumptious 

  • Protein: 3g
  • Carbs: 20g
  • Fat: 12g

Calories: 200

Avocado & strawberry ices

 Replace dairy with creamy avocado

  • Protein: 3g
  • Carbs: 4g
  • Fat: 7g

Calories: 90

Jaffa sorbet

Ready in 5 mins

  • Protein: 2g
  • Carbs: 38g
  • Fat: 1g

Calories: 169

Quick banana ice-cream

Low fat and super healthy

  • Protein: 3g
  • Carbs: 29g
  • Fat: 4g

Calories: 164

Thanks to the BBC Good food guide

We’re not going to claim that any of these recipes are ours (we’re personal trainers, not chefs).  The majority of them are from the BBC’s Good Food Guide, which is a brilliant, open source of healthy eating ideas.  It’s so simple to use: just search for the type of food you fancy, then narrow it down by calories, preparation time, star-rating, etc. and you’re away.  

All we’ve done is search the site for suitable, high-protein, super-healthy and easy to prepare meal ideas that are all 300 k/cals or less.  

For more information about each meal, simply click on the image and it will open a new window with the recipe, etc.

To go back to each category, click below

About Ann & Paul

Authors, personal trainers and nutritionists, Paul Lonsdale and Ann Hirst have spent their lives the health and fitness Industry. Their straight-talking, common sense approach to getting in shape is a welcome change in a world overflowing with myths, misconceptions and magic tricks.
Theirs is a practical world and as such they only deal in workable  solutions. 

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