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🥣Meal 1 – Overnight Weet-Bix Protein Bowls (4 servings)
Ingredients: 8 Weet-Bix (2 per serve), 500ml hot water (125ml each), 500g vanilla protein yogurt (125g each), 4 scoops vanilla protein powder (1 per serve = 120 cal, 25g protein), 1 large banana sliced (¼ per serve), 1 tbsp Biscoff spread + almond milk (¼ per serve), cinnamon
Per serve: ~340 cal | ~39g protein
Directions: Crush 2 Weet-Bix per container, pour 125ml hot water, mix in 125g yogurt + 1 scoop protein powder, add ¼ banana, microwave Biscoff + almond milk 2x10 sec, drizzle on top, sprinkle cinnamon, refrigerate overnight.

🌶Meal 2 – Spicy Korean Chicken Rice Bowls (4 servings)
Ingredients: 600g chicken breast (150g per serve), 500g cooked sushi rice (125g per serve, seasoned with 4 tbsp rice vinegar, 3 tbsp white sugar substitute, 3 pinches salt), sauce: 4 tbsp ketchup, 1 tbsp chili paste, 4 tbsp sriracha, 60ml soy sauce, 40g cornstarch, 3 tbsp brown stevia/monk fruit, garlic, Cajun spice, salt, pepper, furikake
Per serve: ~480 cal | ~49g protein
Directions: Cook chicken with spices, whisk sauce until thick, coat chicken, serve on 125g seasoned rice, sprinkle furikake.

🐟Meal 3 – Crunchy Salmon Rice Bowls (4 servings)
Ingredients: 500g cooked sushi rice (125g per serve, seasoned as above), 4×125g salmon fillets baked, coleslaw mix, low-fat mayo + sriracha drizzle, furikake
Per serve: ~483 cal | ~29g protein
Directions: Bake salmon, layer 125g seasoned rice + slaw, top salmon, drizzle mayo + sriracha, sprinkle furikake.

🌯Meal 4 – High-Protein Burrito (4 servings)
Ingredients: 600g chicken mince (150g per serve), 4 burrito tortillas (~180 cal each), 200g low-fat shredded cheese (50g per burrito), high-protein sauce: 200g cottage cheese, 2 tbsp sriracha, 2 tbsp tomato sauce, 1 tsp honey, garlic powder, salt, pepper, lemon
Per serve: ~600 cal | ~49g protein
Directions: Cook chicken mince with garlic, warm tortillas, mix with shredded cheese, fold into burrito, blend sauce and serve ¼ per burrito.

📊Daily Totals: ~1,903 cal | ~166g protein

🛒Grocery List: Protein & Dairy: 600g chicken breast, 600g chicken mince, 4×125g salmon fillets, 500g vanilla protein yogurt, 4 scoops vanilla protein powder, 200g cottage cheese, 200g low-fat shredded cheese. Carbs: 1kg sushi rice, 8 Weet-Bix, 4 burrito tortillas, 1 banana. Sauces & Condiments: 1 tbsp Biscoff spread, unsweetened almond milk, cinnamon, 3 tbsp brown stevia/monk fruit, ketchup, sriracha, chili paste, soy sauce, tomato sauce, 1 tsp honey, rice vinegar, white sugar substitute, furikake, low-fat mayo. Veggies: crunchy coleslaw mix. Spices: garlic powder, Cajun spice, salt & pepper.