Free meal plan
A full week of practical, hormone-friendly meals. Daily targets: 1,600–1,800 kcal · 100–130g protein · 30g+ fibre.
Breakfast
Greek yoghurt protein bowl with berries, walnuts and flaxseed
350 cal · 28g protein
Lunch
Chicken Caesar salad wrap with wholegrain tortilla
490 cal · 38g protein
Dinner
Baked salmon with roasted vegetables and quinoa
560 cal · 42g protein
Snack
2 boiled eggs and an apple
200 cal · 14g protein
Breakfast
Smoked salmon scrambled eggs on rye toast
420 cal · 36g protein
Lunch
Lentil and spinach soup with seeded bread
430 cal · 24g protein
Dinner
Turkey and broccoli stir-fry with brown rice
540 cal · 48g protein
Snack
Cottage cheese with cucumber and pepper
180 cal · 18g protein
Breakfast
Overnight oats with protein, chia and banana
420 cal · 30g protein
Lunch
Tuna and avocado salad with chickpeas
460 cal · 36g protein
Dinner
Chicken and chickpea traybake (Mediterranean)
510 cal · 52g protein
Snack
Edamame with sea salt
150 cal · 12g protein
Breakfast
Protein pancakes with Greek yoghurt and berries
440 cal · 32g protein
Lunch
Leftover traybake on a bed of rocket
460 cal · 44g protein
Dinner
Cod with sweet potato wedges and green beans
490 cal · 40g protein
Snack
String cheese and a handful of grapes
170 cal · 10g protein
Breakfast
Eggs royale (lighter, on rye)
390 cal · 28g protein
Lunch
Tofu and vegetable grain bowl with tahini
470 cal · 22g protein
Dinner
Prawn and tomato wholewheat pasta
530 cal · 38g protein
Snack
Apple with 1 tbsp almond butter
190 cal · 6g protein
Breakfast
Full protein brunch — eggs, smoked salmon, avocado, sourdough
560 cal · 42g protein
Lunch
Mixed bean and roasted veg salad
440 cal · 22g protein
Dinner
Lamb chops with herb salad and crushed potatoes
590 cal · 46g protein
Snack
Greek yoghurt with raspberries
180 cal · 18g protein
Breakfast
Cottage cheese pancakes with berries
410 cal · 30g protein
Lunch
Soup and seeded rye with cheese
430 cal · 22g protein
Dinner
Roast chicken with all the trimmings (lighter portion)
580 cal · 52g protein
Snack
Vanilla protein smoothie with banana
260 cal · 28g protein
Protein
Vegetables
Carbs & grains
Pantry & extras
If you want to save time during the week, batch-cook these on Sunday: roast chicken (use across 3 meals), the chicken & chickpea traybake (lasts 3 days), lentil & spinach soup (freezes for 3 months), and overnight oats jars × 3.
An hour of prep buys you back 4–5 weeknight meals.
Free Starter Plan
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