Recipe Pack
Every recipe comes in three sizes. Pick yours, filter to what suits you, and the amounts change to match.
Eating towards your goals doesn't need to mean spending hours meal prepping every Sunday, or cooking a completely different meal every single day.
This hub has been designed to make nutrition simple, flexible and easy to fit into real life whilst hitting your calories and macros.
Inside, you'll find 300, 450 and 600 calorie meal options, with recipes across meat, fish, vegetarian and vegan options, alongside dairy-free and gluten-free choices.
One of the easiest ways to stay consistent with your nutrition is to keep things simple. Find meals you like, repeat them, get efficient at shopping and prepping them, and rotate different options in when you fancy a change.
You can use this pack to:
And remember: you don't have to make everything from scratch.
Pre-cooked ingredients, frozen veg, microwave rice, an air fryer and a few meals repeated throughout the week can make your life considerably easier.
Before you jump into the recipes, the next section will take you through some of our favourite ways to shop, prep, cook, portion and track your food so you can spend less time in the kitchen and make staying consistent with your nutrition feel much easier.
You don't need to eat something different every day!
One of the easiest ways to make your nutrition simpler is to repeat a few meals throughout the week. For example, choose one lunch you enjoy and have that Monday–Friday, then change it the following week.
This means fewer ingredients to buy, less food waste and much less time spent thinking about what you're going to eat.
Rather than preparing five identical meals in containers, try batch cooking individual ingredients that you can mix and match throughout the week.
For example, cook a 2kg pack of chicken in the air fryer, store it in a container in the fridge and weigh out what you need at each meal.
You can do the same with your vegetables. Roast a big tray of courgette, tenderstem broccoli, peppers, asparagus and onion, then simply add a portion to each meal.
It gives you the convenience of meal prep without having to eat the exact same complete meal every day.
You don't need a fancy kitchen set-up, but a few pieces of equipment will make prepping, cooking and tracking your food much easier.
Some of our favourites are:
You definitely don't need all of these, but anything that makes cooking quicker and easier is a win.
Simple food doesn't have to mean bland food.
Keep your cupboard stocked with plenty of dry herbs, spices and seasonings so you can completely change the flavour of the same basic ingredients.
A few staples include paprika, garlic, coriander, curry powder, chilli powder and stock cubes. Stuff like the old el paso BBQ seasoning is fab and things like fajita seasonings work really well!
Experiment with different combinations - chicken, rice and vegetables can taste completely different depending on how you season them. I would also add salt to your meals (helps with taste and also important for muscle contraction)
Making something like chilli, curry or bolognese? You don't need to try and make four completely identical portions as you cook.
If one portion of your recipe requires 100g of one ingredient, multiply this by four when making four servings.
Once everything is cooked, weigh the entire finished recipe.
For example:
Total cooked chilli = 1,600g
1,600 ÷ 4 = 400g per portion
You can then portion 400g into each container.
Place your bowl or plate on your digital scales and press zero/tare before adding your first ingredient.
Add the ingredient, record the amount, then press zero again before adding the next one.
There's also an easy trick for foods you're taking directly from a container or jar. Put the whole jar on the scales after pressing zero. Take out the amount you want and the scales will drop
This is particularly useful for things like sauces, spreads, nut butters and condiments.
You don't need to spend your entire Sunday preparing seven days' worth of food.
We generally recommend doing smaller ingredient preps around twice per week. It keeps things fresher while still saving you a huge amount of time day-to-day.
Cooked foods should be cooled and refrigerated promptly and stored appropriately. Follow the storage instructions for the foods you're using, particularly with foods such as cooked rice, and freeze portions you won't use within the recommended timeframe.
Your meal plan doesn't have to be rigid.
If you've got approximately 150 calories allocated to a lean protein source, for example, you could swap chicken breast for a similar calorie amount of another lean protein.
The same principle can be used with your carbohydrate and fat sources.
This allows you to rotate foods, try different recipes and keep your nutrition interesting without completely changing the structure of your day.
Just remember that foods aren't always nutritionally identical, so check the calories/macros of your chosen alternative and adjust the portion accordingly.
You don’t need 7 different breakfasts, lunches and dinners every week. Pick 1–2 breakfasts, 1–2 lunches and a few dinners. Repetition makes shopping, tracking and prep dramatically easier
You need to track foods in the same state as the nutrition information/recipe specifies. E.g. 100g raw chicken isn't nutritionally equivalent to 100g cooked chicken because cooking changes water weight.
Keep 2–3 meals available that require virtually no cooking for busy days, e.g. microwave rice + pre-cooked chicken + microwave veg + sauce. Convenience doesn't automatically mean poor nutrition.