Your 5-Day Whole-Food Meal Guide
Here's 5 days of the way I actually cook — whole ingredients, simple methods, and meals that fit a busy life.
Built around a ~2000 calorie daily target, with macros for every meal so you know exactly what's on your plate. Adjust portions up or down to match your own needs.
Saves as a PDF to your device — keep it handy or print it.
Simple & Satisfying
2000 calOatmeal with Banana, Walnuts & Honey
520 cal · 18g protein · 78g carbs · 16g fat
Grilled Chicken & Quinoa Bowl
Roasted zucchini, capsicum & olive oil
680 cal · 52g protein · 62g carbs · 22g fat
Pan-Seared Salmon, Sweet Potato & Steamed Greens
800 cal · 48g protein · 54g carbs · 38g fat
Fresh & Light
2000 calGreek Yogurt with Honey, Mixed Berries & Almonds
450 cal · 32g protein · 48g carbs · 14g fat
Turkey & Avocado Wrap with Fresh Greens
620 cal · 48g protein · 52g carbs · 24g fat
Asian-Style Beef Mince Rice Bowl
Cucumber, carrot, sesame & spring onion
930 cal · 55g protein · 88g carbs · 38g fat
Real Food, Real Fuel
2000 cal4 Whole Scrambled Eggs, Sourdough Toast & Avocado
560 cal · 30g protein · 38g carbs · 30g fat
Lentil & Vegetable Soup with Sourdough
540 cal · 24g protein · 72g carbs · 18g fat
Coconut Chicken Curry over Rice with Fresh Cilantro
900 cal · 52g protein · 86g carbs · 38g fat
Roast It & Enjoy
2000 calOvernight Oats with Chia, Berries & Almond Butter
480 cal · 18g protein · 62g carbs · 18g fat
Sheet-Pan Roasted Sweet Potato & Broccolini with Grilled Chicken
640 cal · 55g protein · 61g carbs · 20g fat
Grilled Steak, Roasted Potatoes & Garden Salad
880 cal · 56g protein · 58g carbs · 42g fat
Finish Strong
2000 calSmoothie Bowl with Banana, Berries, Greek Yogurt & Granola
500 cal · 22g protein · 72g carbs · 14g fat
Tuna & White Bean Salad with Olive Oil & Lemon
560 cal · 42g protein · 44g carbs · 22g fat
Baked Salmon, Quinoa & Roasted Brussels Sprouts
940 cal · 54g protein · 66g carbs · 44g fat
Everything you need for all 5 days
Protein
- Eggs
- Chicken breast/thigh
- Salmon fillets
- Lean beef mince
- Turkey slices
- Lentils
- Tinned tuna
- Greek yogurt
Produce
- Bananas
- Mixed berries
- Avocado
- Sweet potatoes
- Broccolini
- Brussels sprouts
- Potatoes
- Cucumber
- Carrot
- Zucchini
- Capsicum
- Mixed greens
- Cherry tomatoes
- Lemon
- Fresh herbs (cilantro, parsley)
Pantry
- Rolled oats
- Quinoa
- Brown rice
- Sourdough bread
- Tortilla wraps
- Honey
- Chia seeds
- Almond butter
- Granola
- Coconut milk
- Cannellini beans
- Sesame seeds
- Walnuts
- Almonds
- Olive oil
5 days is just the start.
Now imagine every meal planned around your body, your schedule, and the way you actually like to eat — with someone keeping you on track when life gets busy.
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