MAIN MEALS MENU

Ideas perfectly portioned to your body & goals

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Here is your main meals menu .

You will find a number of ingredients

I 'm sure you 've tried before , and perhaps

some new ones you could give a go !

Each food type has a specific portion size

to allow you to eat the foods you love ,

while still progressing towards your goals .

The last pages have some example meals

for you to follow . . . if you need structure !

W W W . M R S P O R T . O R G

P R O T E I NChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Semi-skimmed, Lacto-Free,

Soy & Oat Milk.

MILK (DAIRY OR PLANT)

EGGS & EGG WHITES

LOW-FAT GREEK YOG

Includes...

Chicken Eggs & Liquid Egg Whites.

Includes...

Fage, Alpro, Arla, Muller & Other

Low-Fat Fat Greek Yogs.

250ml

1 MEDIUM

& 1 WHITE

2

tbsp.

P R O T E I NChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Chicken, Turkey & Duck Products

(chicken breast, turkey rashers, etc.)

POULTRY (E.G. CHICKEN)

RED MEAT

FISH / SEAFOOD

Includes...

Lean Beef, Lean Bacon, Sausages,

Pork Tenderloin, & Lean Lamb.

Includes...

Tuna (in water), Fresh Cod, Tilapia, Haddock,

Salmon (fillet or smoked), Prawns & Lobster.

100-120g

75-120g

100g

80-100g

P R O T E I NChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Tofu, Quorn Products & 

Linda McCartney Products.

VEGETARIAN PRODUCTS

VEGGIE PROTEINS

PROTEIN POWDERS

Includes...

Edamame, Lima, Kidney & Black Beans.

Lentils & Chickpeas.

Includes...

Whey, Casein & Plant-Based Protein

Powders - Best in a shake or mixed

with oats!

100g

50g

1/2

SCOOP

Includes . . .

Broccoli ,  Lettuce , Spinach , Brussels Sprouts ,

Asparagus , Cauliflower , Peppers (sweet or hot) ,

Onions , Sweetcorn , Carrots ,  Babyleaf Salad ,

Red Cabbage , Kale & Tomatoes .

V E G E T A B L E S

2 CUPS

W W W . M R S P O R T . O R G

Choose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

C A R B O H Y D R A T E SChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Strawberries, Cherries, Blueberries,

Raspberries, Kiwis, Watermelon Apples,

Oranges, Bananas, etc.

FRUIT

BREAD & PASTRIES

CEREALS & OATS

Includes...

Multi-Seed, Rye, Ezekiel, Sourdough

& Gluten-Free Breads. Bagels,

Croissants & Wraps.

Includes...

Museli, Granola, Cheerios, Special K,

Weetabix, Alpen & Rolled Oats.

1-2

CUPS

1 SLICE

40g

C A R B O H Y D R A T E SChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Sweet & White Potatoes - Baby New

Potatoes, Jacket, Fries, Mash, etc.

POTATOES

PASTA

RICE & NOODLES

Includes...

Penne, Linguine, Rigatoni, Lasagne,

Spaghetti & Gluten-Free Options.

Includes...

Wild, Basmati & Pilau Rice,

Egg & Rice Noodles.

150g

40g DRY

80-100g

COOKED

C A R B O H Y D R A T E SChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Aubergines, Parsnips, Pumpkins,

Butternut Squash, etc.

HIGHER CARB VEGGIES

PANCAKES & WAFFLES

EXTRAS

Includes...

Potato or Dough Waffles &

Ready-Made Pancakes or Mix.

Includes...

Quinoa, Chickpeas, Bulgar & Other

High-Carb Foods.

200g

1 SMALL

50g

COOKED

Includes . . .

Sea Salt , Black Pepper , Chilli , Garlic , Paprika ,

All Spice , Cinnamon , Ginger , Mint , Chives , Mixed

Herbs , Basil , Oregano , Olives , Nutmeg , Curry

Powder , Cumin , Cilantro , Lime & Lemon Juice .

S E A S O N I N G S

2 TBSP.

W W W . M R S P O R T . O R G

Don 't forget to season your meals . . .

unless you want them to taste boring !

F A T SChoose 1 food from each section

(Protein , Veggies , Carbs & Fat) .

Includes...

Crushed Almonds, Cashews, Peanuts,

Walnuts, Pistachios, Coconut, etc.

Sunflower, Chia, Flax & Mixed Seeds.

CRUSHED NUTS / SEEDS

COOKING OILS

EXTRAS (SAUCES)

Includes...

Olive Oil, Coconut Oil, Sesame Oil,

Avocado Oil, Grass-Fed Butter

& Low-Cal Cooking Sprays. 

Includes...

Avocados, Nut Butters, Cheeses, Olives, &

Sauces (mayo, mustard, houmous, etc.) 

10-20g

1 tbsp.

1 tbsp.

BREAKFAST EXAMPLE MEALS

PROTEIN POWDER (PROTEIN)

MIXED BERRIES (VEGGIES)

PORIDGE OATS (CARBS)

CRUSHED ALMONDS (FAT)

MILK (PROTEIN)

STRAWBERRIES (VEGGIES)

GRANOLA (CARBS)

MIXED SEEDS (FAT)

WHOLE EGGS (PROTEIN)

CHERRY TOMATOES (VEGGIES)

BREAD (CARBS)

GRASS-FED BUTTER (FAT)

LUNCH EXAMPLE MEALS

CHICKEN BREAST (PROTEIN)

MIXED SALAD (VEGGIES)

WHITE RICE (CARBS)

OLIVE OIL (FAT)

GREEK YOG (PROTEIN)

MIXED SALAD (VEGGIES)

SWEET POTATO (CARBS)

AVOCADO (FAT)

CANNED TUNA (PROTEIN)

BABY SPINACH (VEGGIES)

BREAD (CARBS)

GRATED CHEESE (FAT)

DINNER EXAMPLE MEALS

LEAN BEEF STEAK (PROTEIN)

ASPARAGUS (VEGGIES)

BABY NEW POTATOES (CARBS)

OLIVE OIL (FAT)

PORTOBELLOS (PROTEIN)

TOMATOES (VEGGIES)

BUTTERNUT SQUASH (CARBS)

PARMESAN CHEESE (FAT)

SALMON FILLET (PROTEIN)

STIR-FRY VEG (VEGGIES)

RICE / EGG NOODLES (CARBS)

COCONUT OIL (FAT)

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