Good nutrition can enhance your sporting performance.
Whether you are a competing athlete, a weekend sports player, or a dedicated gym go-er, the foundation to improved performance is a nutritionally adequate diet. Our Nutritionist has developed a winning formula to ensure you receive exactly the right amounts of lean fat, carbohydrates and protein.
“A failure to plan is planning to fail,” - Your days of worrying about meal prep are over, we’ve got that covered.
As your fitness and physique goals get more specific, dialling into macro-nutrient focused nutrition, will fuel your training and achieve better results. Tracking macros for at least a 2-3 month period is best.
Our performance diet includes a wide variety of foods like wholegrains, breads and cereals, vegetables, fruit, lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours.
What are macros?
Short for the word ‘Macronutrients’ – consists of the 3 main nutrient groups: Carbohydrates, Protein, Fat. They are the bulk of the matter that make up the energy content of every piece of food you've ever eaten.
Our Performance meal plan is made up of 35% Carbohydrates, 35% Protein, 30% Fat.
Carbohydrates – Often misjudged as the weight loss enemy. Carbs are your bodies main source of fuel. It is especially important for the brain, which cannot easily use other fuel sources (such as fat or protein) for energy. 1g of carbs is equal to 4 calories. Read more here.
Protein – Made up of chains of amino acids, some of which are produced by the body and others that can only be obtained through diet. Protein essential for building and maintaining muscle, among other functions too. 1g of protein is equal to 4 calories. Read more here.
Fat - Protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. Cutting back too much fat can deprive your body of what it needs. 1g is equal to 9 calories. Read more here.
Why choose our Performance meal plan?
- -Our Performance meals are cooked fresh each day using fresh and wholesome ingredients – free from all the nasties.
- -Our meals contain no additives, preservatives or processed foods.
- -Our menus are constantly changing with new innovative dishes every week that are calorie-controlled and macro-focused.
- -5 meals each day. Every meal is scannable via MyFitnessPal app to help you keep track of calories and macro-nutrients.
Daily meals will provide enough energy and nutrients to meet the demands of your training and exercise. Prepare to enhance adaptation and recovery between your training sessions, which in turn will enable you to achieve optimal body weight and body fat levels for performance.
This meal plan is ideal for:
- Men & women looking to maintain lean muscle mass
- Individuals wanting to boost exercise performance or fuel training sessions
- Individuals tracking macros
- Men & women wanting to adopt a healthier eating regime
One crucial additional factor is the total calories you take in. Even the perfect macronutrient ratio is ineffective if your calorie intake is too high or low. And along the same line, you can't expect to achieve a toned, muscular physique if you are unwilling to take training seriously!
Click here to find out more on your calorie requirements or use the chat feature to chat with a live consultant.
Please note that this diet CANNOT be made dairy or gluten-free.
Approximate weekly percentage of macros per calorie plan:
Carbohydrates - 35%
Protein - 35%
Fat - 30%
Menu for 21st June to 25th June 2021
MONDAY
Meal 1 – Egg and avocado sandwich
Meal 2 – Coffee fix smoothie
Meal 3 – Chicken and tomato pasta
Meal 4 – Baked potato with chicken, beetroot & cabbage
Meal 5 – Chicken & basil stir fry
TUESDAY
Meal 1 – Egg and turkey sandwich
Meal 2 – Oat, banana and chia seed smoothie
Meal 3 – Turkey, black bean & sweetcorn tortilla
Meal 4 – Boiled potatoes with cottage cheese
Meal 5 – Roasted sweet potato & chickpea salad
WEDNESDAY
Meal 1 - Cottage cheese with oats
Meal 2 – Very berry smoothie
Meal 3 – Beef fajita with rice
Meal 4 - Pearl barley with chicken and avocado
Meal 5 – Chicken & spinach pasta salad
THURSDAY
Meal 1 - Apple crumble baked oats
Meal 2 - Baked cod with Mediterranean roasted vegetables
Meal 3 – Blue bombshell smoothie
Meal 4 - Lightly-spiced chicken with millet
Meal 5 – Chicken curry
FRIDAY
Meal 1 – Quinoa protein porridge with pineapple
Meal 2 - Chicken meatballs with cucumber and buckwheat
Meal 3 – Beef mince spaghetti
Meal 4 – Banana and avocado smoothie
Meal 5 – Popeye salad
SATURDAY
The menu for Saturday is the same as for Friday.
Allergy warning
Please see individual labelling for allergen warnings. All food may contain traces of nuts and other allergens.
All our fish is filleted, however do still take caution to look out for bones.