We know all too well how intimidating meal planning can be and that’s exactly where Battle Ready 360 come in. This is the second instalment of our meal planning series and today, we’re talking you through our seven-day meal plan for meat-eaters.

From mid-morning snacks to hearty main meals, this meal plan contains all you need to know to about eating a healthy, balanced diet.

As mentioned in our vegan seven-day meal plan, we advise everybody to drink lemon water upon waking to really kickstart the day, followed by a Prime Evolution Protein Shake.

Here’s day one of our seven-day meat-eater meal plan, with some exclusive recipe details.

Day one

On waking

Hot lemon water (serves one)

Ingredients:

• 200ml hot water
• ¼ lemon

Method:

Squeeze a quarter of a lemon into a cup, add the hot water and a slice of lemon.

Prime Evolution Protein Shake

Ingredients:

• 1 scoop of protein
• 500ml of water or nut milk

Method:

Shake until combined.

Breakfast

Breakfast is the most important meal of the day, so it is crucial to start your day the right way and kickstart your metabolism. Our poached eggs with mushrooms and spinach is the perfect way to do just that.

Ingredients:

• 1 Slice of Rye Bread or Sourdough
• 2 eggs
• 1 portabella mushroom
• 1 cup of spinach
• ½ an avocado
• 1tsp of mixed seeds
• Sea salt
• Black pepper

Method:

Step 1: Preheat your grill to maximum temperature.

Step 2: Season the portabella mushroom with salt and pepper and put under the grill.

Step 3: Toast your choice of bread.

Step 4: Bring a saucepan of water to the boil and then reduce it to a gentle simmer. Add the two eggs to the pan and simmer for 3 minutes or until the whites look thoroughly cooked

Step 5: At the same time, simmer the spinach for three minutes.

Step 6: Slice half an avocado and remove the mushroom from the grill. Once plated up, sprinkle with mixed seeds.

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Feta and Black Bean Burgers and Courgette Fries (makes eight burgers)

Ingredients:

For the burgers;

• 2tbsp of coconut oil
• 1 medium onion, finely chopped
• 2 garlic cloves, grated
• 2 tins of black beans, drained
• 100g chestnut flour
• 1 tsp of dried oregano or thyme
• 170g of sun-dried tomatoes, chopped
• 1 handful of fresh parsley, roughly chopped
• 1tsbp of chopped jalapenos or fresh chillies
• 100g feta, chopped
• 1 pinch of sea salt

For the courgette fries;

• 2 large courgettes
• 50g ground almonds
• 30g of grated parmesan
• ½ tsp of dried oregano
• A pinch of cayenne pepper
• 1 egg
• 1 pinch of sea salt

Method:

For the burgers;

Step 1: Preheat the oven to 180 degrees or gas mark 6.

Step 2: Heat the coconut oil in a pan over a medium heat and fry the onion until softened. Stir in the garlic and cook for a few minutes before adding the drained, cooked beans.

Step 3: Mash the beans roughly with the back of a wooden spoon so that their excess moisture evaporates in the heat of the pan.

Step 4: Transfer the bean mix to a bowl then stir in the flour and mix well to combine everything together.

Step 5: Gently fold in the rest of the ingredients and check for seasoning, adding a little salt and pepper if needed.

Step 6: When cool enough to handle, form the mixture into eight burgers using your hands.

Step 7: Lay the burgers on a baking tray lined with baking paper, then flatten each burger until they are approximately 2cm thick.

Step 8: Bake the burgers in the oven for approximately 50 minutes, until crisp and golden brown. Ensure to turn them over half way through and serve either wrapped in a lettuce leaf, or in a bun.

For the courgette fries;

Step 1: Preheat the oven to 200 degrees or gas mark 9.

Step 2: Slice the end off the courgettes, halve them and slice in half lengthways. Slice each length into French-fry style strips, but a little bit larger. Season with sea salt.

Step 3: Mix the ground almonds, grated parmesan, herbs and spices into a bowl.

Step 4: Beat the egg, dip each courgette fry into the egg, followed by the herb and spice mix and coat evenly.

Step 5: Lay the courgette fries in a baking tray on a sheet of baking paper and cook for 10 minutes or until golden brown.

Afternoon snack

Nut Free Banana and Oat Protein Balls

Ingredients:

• 2 overripe bananas
• 1 ¼ cup of gulten free rolled oats
• 2/3 cup of hemp seeds
• ¼ cup of sunflower or pumpkin seed butter
• 2 tbsp of coconut oil, melted
• 1 tbsp of ground flaxseed
• 3 tbsp of chocolate chips
• A pinch of sea salt

Method:

Step 1: In a large bowl, mash the bananas with a fork until soft and broken down.

Step 2: Add the rest of the ingredients and mix well. Place in the fridge for 20-30 to minutes until firm.

Step 3: Scoop 1-2 tbsp of mixture and form into a ball.

Step 4: Enjoy straight away or leave to set in the fridge.

Dinner

Sundried Tomato and Pesto Baked Chicken with Roast Vegetables (serves four)

Ingredients:

For the chicken;

• 500g of chicken breast fillets, pounded
• 2 tbsp of organic basil pesto or sundried tomato pesto
• 6 sundried tomatoes in oil, drained and finely chopped
• A pinch of black pepper

For the roast vegetables;

• 4 medium beetroots, uncooked
• 4 small potatoes, or 1 medium sweet potato
• 2 medium carrots, uncooked
• A pinch of dried rosemary
• A pinch of black pepper
• 1 tbsp of extra virgin olive oil

Method:

Step 1: Preheat the oven to 180 degrees and wash and cut the vegetables into small pieces and place in an oven proof dish.

Step 2: Season with rosemary, olive oil and black pepper and place in the oven. Bake for 45 minutes or until the vegetables are soft.

Step 3: Whilst the vegetables are cooking, place the chicken breast fillets on a flat surface with the smooth side facing down and spread evenly with pesto and sundried tomatoes. Season with black pepper.

Step 4: Roll the chicken fillets tightly and place in an oven proof dish. Bake for 25 minutes or until cooked thoroughly.

Step 5: Once the chicken and vegetables are cooked, plate up and enjoy.

Day two

Breakfast

Instant Bircher Muesli

Mid-morning snack

Hummus and Crudites Dip

Lunch

Muffin Frittata with Asian Slaw

Afternoon snack

Pear and Vanilla Slaw

Dinner

Minute Steak with Sweet Potato Wedges and Rocket Salad

Day three

Breakfast

Green Smoothie

Mid-morning snack

Nut Free Banana and Oat Protein Balls

Lunch

Kelp Pot Noodle

Afternoon snack

Hummus and Crudites Dip

Dinner

Parcel Baked Chicken with Red Onion and Balsamic Vinegar

Day four

Breakfast

Chia Seed Pudding with Mixed Fresh Berries

Mid-morning snack

Avocado Toast

Lunch

Flower Power Pizza

Afternoon snack

Pear and Vanilla Smoothie

Dinner

Muffin Frittata with Mixed Steamed Veg and Celeriac Mash

Day five

Breakfast

Instant Bircher Muesli

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Super Green Salad with Chicken Strips

Afternoon snack

Nut Free Banana and Oat Protein Balls

Dinner

Malaysian Lentil and Squash Curry

Day six

Breakfast

Green Smoothie

Mid-morning snack

Hummus and Crudites Dip

Lunch

Lamb Meatballs with Cauliflower Tabbouleh

Afternoon snack

Prime Evolution Protein Shake

Dinner

Earl Grey Pan Glazed Salmon with Lemon and Parmesan Courgetti

Day seven

Breakfast

Blueberry Pancakes with Cashew Cream

Mid-morning snack

Prime Evolution Protein Shake

Lunch

Butternut Squash and Coconut Soup

Afternoon snack

Avocado Toast

Dinner

Flower Power Pizza

Don’t forget to start each morning with a hot lemon water and Prime Evolution protein shake.

For even more recipes and meal plans, visit the App Store to download your free seven-day trial of Battle Ready 360.