The day, meal by meal

Ingredients

• ▪100 g rolled oats
• ▪350 ml whole milk
• ▪1 scoop (30 g) whey protein
• ▪1 banana, sliced
• ▪1 tbsp peanut butter
• ▪1 tsp honey, pinch of salt, cinnamon

How to cook it

1. 1Add oats, milk and a pinch of salt to a small pot over medium heat.
2. 2Stir constantly for 5–6 minutes until the oats swell and the milk thickens.
3. 3Pull the pot off the heat and wait 1 minute — never add whey to boiling oats or it turns rubbery.
4. 4Stir in the whey protein until smooth, adding a splash of milk if it tightens up.
5. 5Top with banana, peanut butter, honey and cinnamon.

Ingredients

• ▪200 g full-fat Greek yogurt
• ▪45 g granola or muesli
• ▪100 g mixed berries
• ▪20 g almonds, chopped
• ▪1 tsp honey

How to cook it

1. 1Spoon the yogurt into a bowl and loosen it with 2 tbsp milk so it's creamy, not stiff.
2. 2Layer granola and berries on top so the granola stays crunchy.
3. 3Toast the almonds dry in a pan for 3 minutes until fragrant, then scatter over.
4. 4Finish with honey. Eat within a few minutes for the best texture.

Ingredients

• ▪150 g chicken breast
• ▪95 g dry jasmine rice
• ▪150 g broccoli
• ▪1 tbsp olive oil
• ▪2 cloves garlic, 1 tsp paprika, salt, pepper
• ▪1 tbsp low-sodium soy sauce + squeeze of lemon

How to cook it

1. 1Rinse the rice until the water runs clear, then simmer with 1.5x its volume of water, lid on, 12 minutes. Rest 5 minutes off heat, then fluff.
2. 2Pat the chicken completely dry and season both sides with salt, pepper and paprika — dry surface equals a real crust.
3. 3Heat the oil in a pan over medium-high until it shimmers. Lay the chicken down and do not touch it for 5–6 minutes.
4. 4Flip, add smashed garlic, drop heat to medium and cook 5–6 more minutes to an internal 165°F / 74°C.
5. 5Rest the chicken 5 minutes on a board while you steam the broccoli for 4 minutes.
6. 6Slice against the grain, build the bowl, finish with soy sauce and lemon.

Ingredients

• ▪2 slices sourdough or whole-grain bread
• ▪1 tbsp honey or jam
• ▪1 scoop whey protein in 300 ml water
• ▪1 banana

How to cook it

1. 1Toast the bread, spread with honey, eat 60–90 minutes before training.
2. 2Shake the whey with cold water until fully dissolved.
3. 3Save the banana for 20 minutes pre-lift if your session runs long.

Ingredients

• ▪170 g salmon fillet, skin on
• ▪300 g sweet potato
• ▪150 g asparagus or green beans
• ▪1 tbsp olive oil
• ▪Salt, pepper, lemon, 1 clove garlic

How to cook it

1. 1Heat the oven to 425°F / 220°C. Cube the sweet potato, toss with half the oil and salt, roast 25 minutes on a tray.
2. 2Pat the salmon skin bone-dry and salt it 10 minutes ahead — moisture is the enemy of crisp skin.
3. 3Place the salmon skin-down in a cold non-stick pan, then turn the heat to medium. Press gently for 20 seconds so the skin stays flat.
4. 4Cook 6–7 minutes until the flesh turns opaque three-quarters of the way up the fillet.
5. 5Flip for 60–90 seconds only. Internal 125°F / 52°C gives a juicy medium centre.
6. 6Add the greens and garlic to the roasting tray for the last 8 minutes. Plate and finish with lemon.

Ingredients

• ▪250 g cottage cheese or 1 scoop casein
• ▪250 ml milk
• ▪1 tbsp almond butter
• ▪30 g oats
• ▪Cinnamon

How to cook it

1. 1Blend everything for 30 seconds until completely smooth.
2. 2Drink 30–45 minutes before bed.
3. 3Thicker is better — use less milk and eat it with a spoon if that keeps you fuller.