🍽️ Meal Options for Different Training Days
🥗 Stealth Days (fat-loss focus, lighter activity)
Lower carbs, higher protein, and plenty of vegetables to keep you satisfied without excess calories.
Breakfast Options
- 2–3 eggs (boiled, poached, or scrambled) + 1 slice wholemeal toast
- 0% Greek yogurt with berries and chia seeds
- Protein shake with a handful of spinach/berries
Lunch Options
- Chicken or prawn salad (cucumber, tomato, peppers, radish, etc.)
- Tin of tuna or mackerel with salad leaves
- Haddock, cod, or salmon with broccoli/asparagus
Snack Options
- Protein yogurt (20–25g protein pot) with a sprinkle of nuts or seeds
- Rice cakes with cottage cheese
- Small portion of fruit (banana, plum, apple)
Evening Meal Options
- White fish (cod or haddock) with mixed vegetables
- Chicken stir fry (without noodles or rice)
- Salmon or mackerel with greens (broccoli, asparagus, baby corn, etc.)
⚖️ Maintenance Days (steady training or active recovery)
Balanced meals: lean protein, moderate carbs, healthy fats.
Breakfast Options
- Porridge oats with blueberries and a drizzle of honey
- Eggs + toast + half an avocado
- Protein shake with oats blended in
Lunch Options
- Chicken wrap or protein pitta bread with salad
- Tuna, salmon, or mackerel salad with a small serving of brown rice or couscous
- Haddock or cod with vegetables and half a portion of rice/potatoes
Snack Options
- Greek yogurt with granola and berries
- Rice cakes with nut butter
- Small protein shake and fruit
Evening Meal Options
- Grilled chicken with veg + small portion of rice or sweet potato
- Fish (cod, haddock, or salmon) with roasted veg and quinoa
- Lean mince (beef, turkey, or chicken) in a chilli or bolognese with beans/veg
🏃 Recovery Days (after matches or hard training)
Higher carbs to restore energy, combined with quality protein for muscle repair.
Breakfast Options
- Oats with blueberries and honey
- Eggs on toast with avocado
- Protein shake with banana and oats
Lunch Options
- Chicken with rice and vegetables
- Prawns, salmon, or haddock with pasta and a light sauce
- Tuna jacket potato with salad
Snack Options
- Protein bar or shake
- Yogurt with fruit and chia seeds
- Oat bar or flapjack for quick carbs
Evening Meal Options
- Salmon or mackerel with rice and mixed veg
- Chicken fajitas with wraps and salad
- Cod or haddock with Mexican rice and vegetables
⚡ Match Prep Days (2–3 days before matches)
Carbs gradually increased, protein steady, fats moderate, fibre reduced slightly closer to match day.
Breakfast Options
- Oats with blueberries & honey
- Eggs on 1–2 slices toast + small fruit
- Protein shake + banana
Lunch Options
- Chicken or haddock with rice & veg
- Tuna or salmon with pasta & light tomato sauce
- Chicken wrap or protein pitta + salad
Snack Options
- Protein shake + fruit (banana, orange)
- Yogurt with granola & berries
- Rice cakes with cottage cheese
Evening Meal Options
- Cod or salmon with Mexican rice + veg
- Chicken stir fry with noodles
- Prawns with pasta and greens
✅ Quick tip:
- Stealth (green) = more veg, fewer carbs
- Maintenance (blue) = balanced meals
- Recovery (orange) = extra carbs for repair
- Match Prep (purple) = carbs taper up, protein steady, fats moderate
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