A Simple Meal Plan for Improving Body Composition

Choose an option from each category; breakfast / snack / salad / snack / main / snack. Eat meals 3 to 4 hours apart.

If fat loss is the goal cut out the complex carbs from the following meals. If you are training hard or have a very active job the carbs may help you maintain your energy levels.


Include a mix of:

Complex carbs (e.g. oats, rye, beans)
Protein (e.g. eggs, fish, meat, seeds, nuts or a whey protein shake)
Good fats (e.g. seeds and nuts, oily fish or a cold pressed oil supplement)

Option 1

Porridge oats with skimmed-milk / water
Portion of fruit (e.g. berries, half banana or fresh squeezed fruit juice)
Sunflower seeds, flaked almonds

Option 2

Granola or muesli with low fat plain yoghurt
Portion of fruit
Whey protein shake

Option 3

Eggs (boiled, poached, scrambled) or cold meat or fish (e.g. ham, smoked salmon, kippers)
Rye bread or wholegrain brown bread
Portion of fruit

Option 4

Smoothie, made with whey protein, 2 pieces of fruit and milk or yoghurt

Milk or yoghurt
Oats (optional- if using soak the night before)
Whey protein

Oat Alternatives

Oats aren’t the only option in porridge or granola type breakfasts.Rye, barley, brown rice flakes, millet, quinoa and buckwheat can be used as alternatives or in combinations e.g. oats and rye, brown rice and millet. If you don’t handle gluten well, avoid oats, rye and barley.

Dairy Alternatives

Soya milk, rice milk, oat milk, soya yoghurt and even lactose free dairy milk are also available.


How hard can it be? Throw together some raw veggies and protein; add some dressing, job done. If you are short on inspiration here are some simple ideas with optional complex carbs.

Tuna Niscoise

1-2 hard boiled eggs, tinned tuna in spring water, large mixed salad, new potatoes

Greek Salad

turkey slices, low fat feta cheese, large mixed salad, whole meal pita

Warm Mackerel Salad

smoked mackerel, warmed, large mixed salad, puy lentils or rye bread


mix an ‘acid’ e.g. lemon, lime, balsamic vinegar
with an oil e.g. olive oil, flaxseed oil


Avoid sugary snacks when on an empty stomach, this includes fruit. Rapid peaks and troughs in blood sugar levels can lead to increased fat storage. Snacks should also be a mix of protein, fats and ideally complex carbs. Choose 2 of these per day.

Option 1

Ryvita, oat cakes or rice cakes with one of the following:

Cottage cheese
Cold meat or fish
Peanut or almond butter

Option 2

Handful of nuts (e.g. almonds,Brazils, cashews, walnuts)

Option 3

Protein Shake
Plain yoghurt and fruit


All of these recipe ideas are from http://www.bbcgoodfood.co.uk. Click the link next to the meal name to go to the recipe and cooking method.

Tuna Steaks with Cucumber Relish (recipe)

Tuna steak, ½ cucumber, spring onions, tomato, red chili, olive oil, chopped parsley, lime or lemon juice

Beef & Broccoli Stir Fry (recipe)

200g sirloin steak, garlic clove ,root ginger, red chillies, spring onions, broccoli, soy sauce, sesame oil, olive oil, brown rice or brown rice noodles

Chicken with Couscous or Quinoa (recipe)

chicken breasts, couscous or quinoa, salad leaves, red pepper, spring onions, raisins, chicken stock, pine nuts, lemon

Chilli con Carne (recipe)

lean mince meat, onion, garlic, tinned tomato, peppers, kidney beans, brown rice, chilli, cumin, oregano


This diet is based on 30% of calories from protein, 30% from fats and 40% from carbohydrates. To see how these numbers break down in relation to each other for a 2000kcal diet see below. You may need to increase or decrease the amounts depending on your size and training objectives. If you want to get into the nitty-gritty of your individual calorie and nutrient requirements click here.

Example 2000kcal diet

All weights are pre-cooked


50g Granola with 125g low fat plain yoghurt
2 scoops Reflex instant whey with water


2 Ryvita
150g cottage cheese


130g tin of tuna
1 slice rye bread
large mixed salad
1 tbsp flax oil


40g walnuts

Evening Meal-

130g chicken breast
50g quinoa
mixed green vegetables


2 scoops Reflex instant whey with water
100g plain yoghurt
piece of fruit

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