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.
On waking
Hot lemon water (serves one)
Ingredients:
Method:
Squeeze a quarter of a lemon into a cup, add the hot water and a slice of lemon.
Prime Evolution Protein Shake
Ingredients:
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:
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;
For the courgette fries;
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:
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;
For the roast vegetables;
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.
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
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
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
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
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
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.
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