MEAL PLAN

Ingredients and food menus

for improved training.
Edition 1.
SUMMER TRAINING
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 INTRODUCTION
Welcome to the first edition of my meal plan for improved training!
I’ve kept the first edition as simple but as yummy as possible! It’s so important to remember to eat properly if
you’re training. Good food is a necessary fuel to train well and get the maximum results from our bodies.
The meals are light, clean and fresh, perfect for summer training. To begin with you may feel it is a lot of food,
but its important to slowly increase your appetite to ensure your body has enough fuel to train and also to repair.

TRAINING DAY - FOOD INTAKE

Breakfast
Snack
Lunch
Pre Workout
*** TRAIN ***
Dinner
Snack

GOOD LUCK & ENJOY!

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SUPPORT LOCAL
HEAD OUT TO YOUR HIGH STREET –
They tend to have the freshest products!
3
AVOID SALT
IT CAN CAUSE HEALTH ISSUES –
Flavour your food with home made stocks instead!
2
GO ORGANIC
IT  MAKES  SUCH  A  DIFFERENCE  –
Better  for  animals,  the  planet  and  YOU!
1
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LET’S GO…!

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MEAL PLAN 1.

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MEAL 1. OVERVIEW

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MEAL PLAN 1.
BREAKFAST – Salmon & Eggs
Ingredients
• 3 x Eggs
• 50g x Smoked Salmon
• 30g x Mixed nuts
• 1 Slice of wholemeal toast
• ½ Tomato
• ½ Avocado
• 2 x Table spoon of cottage cheese
• 1 x Table spoon of Chia seeds
BREAKFAST
How to make
1. Start off by whisking your eggs in a bowl, then leave until the end to cook
2. Put your bread in the toaster
3. Cut your avocado & tomato in half and then place 2 table spoons of cottage cheese inside the avocado
4. Add your smoked salmon and nuts to the plate
5. Butter toast and add to plate
6. Now cook your eggs, continuously stirring so not to burn. Add to plate as the eggs are still slightly runny
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7. At last, sprinkle chia seeds over your meal and EAT!
MEAL PLAN 1.
SNACK – Protein Shake
Ingredients
• 2 scoops of Women's Best slim body
shake – flavour to suit
• 300ml x Coconut Milk

SNACK
How to make
1. Place 2 x scoop’s of powder into your blender
2. Add in coconut milk and any complimenting fruit if preferred. Blend and enjoy!

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MEAL PLAN 1.
LUNCH – Chicken & Sweet Wedges
Ingredients
• 200g x Sweet potato wedges
• 1 x Chicken breast
• Cucumber slices
• 4 x Cherry tomatoes
• Cup of lettuce
• Carrot spaghetti
• Slice of mozzarella cheese

LUNCH
How to make
1. Pre heat your oven
2. Cook your chicken and sweet potato wedges for the time required
3. Prep your vegetables & cheese and place them on your plate
4. Leave skin on chicken. Once cooked, add to your plate and eat. Enjoy!

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MEAL PLAN 1.
PRE WORKOUT – Berry Pot
Ingredients
• Half a cup of granola
• 250ml x Organic Natural Yogurt
• Handful of fresh berries
• 30g x Mixed nuts

PRE WORKOUT
How to make
1. Place granola at the bottom of the bowl
2. Add the yoghurt, pouring it over the granola
3. Top with frozen berries (and sprinkles of white chocolate if in a naughty mood)
4. Put in the fridge for 30 mins. When ready, add nuts and and eat. Enjoy!

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MEAL PLAN 1.
DINNER – Chicken & Sweet Fries
Ingredients
• 200g x Sweet potato chips
• 1 x Chicken breast
• 1 x Boiled egg
• Cup of spinach

DINNER
How to make
1. Pre heat the oven (see Chicken packaging)
2. Cook your chicken and sweet potato chips for the required time
3. Heat some water in a pan and boil your egg for 7 mins (or 5 mins from boiling)
4. Place your spinach on your plate before peeling your egg and placing on top
5. Finally, add your chicken and chips and break your egg, so all the yolk spills out. YUM!

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MEAL PLAN 1.
SNACK – Super Smoothie
Ingredients
• Cup of spinach
• 4 x Organic strawberries
• 200ml x Coconut milk
• Protein powder (strawberry or vanilla)

SNACK
How to make
1. Cut up the fruit and place in the blender cup
2. Add in the coconut milk and protein powder, then blend before serving.

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MEAL PLAN 2.

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MEAL 2. OVERVIEW

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MEAL PLAN 2.
BREAKFAST – Banana Pancakes
Ingredients
• Protein powder (strawberry or vanilla)
• 2 x Free range eggs
• 1 x Organic banana
• Handful of favourite berries
• Pure honey

BREAKFAST
How to make
1. First, cut up and mash the banana in a bowl using a fork
2. Crack the eggs into the bowl and whisk together with the banana, adding in your choice of protein powder
3. Add coconut oil to warm pan, heating up to medium to hot temperature. slowly add some of the mixture into the pan leaving to cook before turning
4. Brown off the pancakes on both sides before serving and adding in your berries and honey. Delicious!

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MEAL PLAN 2.
SNACK – Super Smoothie
Ingredients
• Cup of spinach
• 4 x Organic strawberries
• 200 ml x Coconut milk
• Protein powder

SNACK
How to make
1. Cut up the fruit and place in the blender cup
2. Add in the coconut milk and protein powder, then blend mixture. Enjoy!

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MEAL PLAN 2.
LUNCH – Chicken & Rice
Ingredients
• 125 ml x Whole grain rice
• 1 x Chicken breast
• 100ml x Cottage cheese
• 3 x Cherry tomatoes
• ½ Avocado

LUNCH

How to make
1. First cook the chicken in the oven for the required time
2. Cook or microwave your rice, I use uncle bens microwave brown rice that takes 2 mins
3. Cut up the tomatoes and avocado adding it to the plate with the cottage cheese
4. When the chicken is cooked, serve up alongside the other tasty ingredients. Enjoy!

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MEAL PLAN 2.
PRE-WORKOUT – Jacket and Tuna
Ingredients
• 1 x Jacket potato
• 120 g x Tuna (in mineral water)
• Cup of organic spinach
• 2 x table spoons x cottage cheese
• 1 x tea spoon Chia seeds

PRE-WORKOUT
How to make
1. Cook the jacket potato, I use frozen 5 min microwavable jackets potatoes
2. Place spinach on the plate. Once jacket potato is ready place on the plate
3. Add in tuna and cottage cheese
4. Sprinkle over chia seeds. Great fuel pre-workout so eat it all.

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MEAL PLAN 2.
DINNER – Turkey Burger
Ingredients
• 200g x Sweet potato chips
• 5 x Stems of organic broccoli
• 1/2 diced onion, chopped finely
• 1/2 tablespoon olive oil
• 1/2 slice bread, crust is best or 2 slices
of small loaf
• 125g minced free range turkey
• 3 leaf’s of fresh basil
DINNER
How to make
1. Cook off the onion on a med-low heat in the oil until soft. (Nothing worse than crunchy uncooked onions in burgers)
2. Put the bread slice/s into the food processor and whiz up to fine crumbs.
3. Add onion and basil into the food processor and blend for a minute or two, just to combine
4. The messy bit: remove mixture onto a chopping board and cut in half (or more if desired). Roll each amount into a ball in your hands (the mixture is very tacky right now)
and then flatten and shape by pressing out to about 1.5-2cm deep. This will make 1 big burger
5. Place in the preheated / oiled pan and cook for about 5 minutes before turning over. You need to let it form a golden crust and seal one side before you turn it to the second
side. Cook for about 5 minutes on the other side. Turn over again, cooking both sides again for a minute or two.
6. Ready! Serve with your sweet potato chips and boiled broccoli. So good! amandafinniee.com
MEAL PLAN 2.
SNACK – Fruit Infused Water
Ingredients
• 2 x Lemons
• 2 x Limes
• Water and Ice
• 30g x Mixed nuts

SNACK
How to make
1. Cut up the lemons and limes into thin slices
2. Place into a drinking container with ice and water. Leave to infuse in the fridge for around 15 mins.
3. Refresh yourself and enjoy with the mixed nuts. A great snack, nice and light but very good for you!

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MEAL PLAN 3.

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MEAL 3. OVERVIEW

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MEAL PLAN 3.
BREAKFAST – Protein Porridge
Ingredients
• 1 x Scoop of protein powder
• Blueberries & raspberries
• Coconut milk / water
• 2 x Tablespoons of Peanut butter
• Porridge oats

BREAKFAST

How to make
1. In a small pan, bring water (or coconut milk) to boil. Add in oats and cook for 2 minutes. Turn heat down to medium
2. Cook until almost all the water/ milk has been absorbed
3. Add in berries and stir gently
4. Serve and add the peanut butter on top of the porridge. Great fuel to start the day!

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MEAL PLAN 3.
SNACK – Fruit Infused Water
Ingredients
• 2 x Lemons
• 2 x Limes
• Water and Ice
• 30g x Mixed nuts

SNACK
How to make
1. Cut up the lemons and limes into thin slices
2. Place into a drinking container with ice and water. Leave to infuse in the fridge for around 15 mins.
3. Refresh yourself and enjoy with the mixed nuts. A great snack, nice and light but very good for you!

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MEAL PLAN 3.
LUNCH – Salmon & Rice
Ingredients
• 1 x Salmon fillet
• 125g Rice and Quinoa
• ¼ x Avocado
• 3 x Cherry tomatoes

LUNCH

How to make
1. Cook your salmon in the oven for approx. 15 mins. Should slightly brown but not crisp.
2. Microwave your rice and plate up with sliced avocado and tomatoes. (I use uncle bens 2 min brown rice)
3. Add your salmon and enjoy. Yum I love salmon!

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MEAL PLAN 3.
PRE-WORKOUT – Banana & Almond Toast
Ingredients
• 2 slices of bread (gluten free if desired)
• 1 large banana
• Handful of Almonds
• 2 tbsp Almond butter
• 2 tsp coconut sugar (or similar)
• Chia Seeds (Women’s Best)

PRE-WORKOUT

How to make
1. Lightly toast your bread.
2. Spread 1 tablespoon of almond butter on the toast.
3. Sprinkle 1 teaspoon of coconut sugar on each slice of toast.
4. Slice the banana into thin slices and place on top of the almond buttered toast.
5. Sprinkle chia seeds on top of the sliced banana.
6. Place almonds in tea towel and crush. Sprinkle almonds over top. EAT!
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MEAL PLAN 3.
DINNER – Steak & Sweet Fries
Ingredients
• 1 x Steak (fillet or rib eye)
• 200g x Sweet potato chips
• Cup on peas
• 2 x Table spoon of cottage cheese

DINNER

How to make
1. Pre-heat the oven and cook sweet potato chips
2. Grill or fry steak to your own cooking preference – (I like it rare).
3. Put peas in a pan and simmer until cooked
4. Once all cooked , plate up and add the cottage cheese. Perfect meal to end the day!

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MEAL PLAN 3.
SNACK – Yog Pot
Ingredients

• 200ml x Greek Yogurt

• Passion fruit seeds
• Handful of berries

SNACK

How to make
• Really simple one this. Add yogurt to a bowl
• Then add in your preferred fruit. I love raspberries and blueberries. Enjoy!

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