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 17th May to 21st May 2021
MONDAY
Meal 1 - Apple bake
Meal 2 - Date muffin
Meal 3 - Honey & sesame chicken with mash potatoes
Meal 4 - Turkey with rice and salad
Meal 5 - Chicken and spinach pasta
TUESDAY
Meal 1 - Egg and turkey sandwich
Meal 2 - Oat, banana, and chia seed smoothie
Meal 3 - Turkey and vegetable tortilla
Meal 4 - Baked potatoes with cottage cheese
Meal 5 - Roasted sweet potato and chickpea salad
WEDNESDAY
Meal 1 – Peanut butter bake with yoghurt
Meal 2 - Millet pudding with fruit
Meal 3 - Buckwheat and beef meatballs
Meal 4 - Tuna with rice and peas
Meal 5 - Chicken with sweet potatoes
THURSDAY
Meal 1 – Overnight oat porridge with pear
Meal 2 – Banana protein mousse
Meal 3 - Cod with potatoes and cucumber
Meal 4 - Chocolate and cottage cheese pancakes
Meal 5 - Chicken and lentils in tomato sauce
FRIDAY
Meal 1 - Chocolate almond porridge with raspberries
Meal 2 - Mozzarella and chicken pasta
Meal 3 - Chicken curry
Meal 4 - Banana pudding
Meal 5 - Sweet potatoes with baked salmon and green vegetables
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.