Why meal prep is your secret weapon in building muscle
Fitness and muscle gain isn’t simply about training: what you eat plays a major part in achieving your goals. Consuming the correct nutrition is essential:...
Rean More
Please note: Meats are show in their raw weights. Veg and Carbs are shown as cooked weights.
Protein Nutritional Info
| Calories | Protein | Carbs | Fat | Sat Fat | Sugar | Fibre | Allergens | |
|---|---|---|---|---|---|---|---|---|
| Chicken Breast 120g | 135.50 | 30.90 | 0.00 | 1.30 | 0.30 | 0.00 | 0.00 | |
| Chicken Breast 200g | 225.80 | 51.50 | 0.00 | 2.20 | 0.50 | 0.00 | 0.00 | |
| Turkey Breast 120g | 180.50 | 37.60 | 0.00 | 3.40 | 0.80 | 0.00 | 0.00 | |
| Turkey Breast 200g | 300.80 | 62.60 | 0.00 | 5.60 | 1.40 | 0.00 | 0.00 | |
| Rump Steak 120g | 206.4 | 24.9 | 0 | 11.9 | 4.3 | 0 | 0 | |
| Rump Steak 200g | 344 | 41.6 | 0 | 19.8 | 7.2 | 0 | 0 | |
| Chicken Burger 120g | 131 | 26 | 0 | 3 | 0.5 | 0 | 0 | |
| Chicken Burger 200g | 218.3 | 43.3 | 0 | 5 | 0.8 | 0 | 0 | |
| Beef Burger 120g | 177.8 | 24.2 | 0 | 9 | 3 | 0 | 0 | |
| Beef Burger 200g | 296.3 | 40.3 | 0 | 15 | 5 | 0 | 0 | |
| Salmon 120g | 251 | 30.4 | 0 | 14.4 | 1.9 | 0 | 0 | |
| Salmon 200g | 418.4 | 50.6 | 0 | 24 | 3.2 | 0 | 0 | |
| White fish 120g | 139.6 | 31.9 | 0 | 1.3 | 0.4 | 0 | 0 | |
| White fish 200g | 232.6 | 53.2 | 0 | 2.2 | 0.6 | 0 | 0 | |
| Quorn 120g | 102.5 | 16.6 | 2 | 3.1 | 1 | 0.7 | 8.5 | |
| Quorn 200g | 170.8 | 27.6 | 3.4 | 5.2 | 1.6 | 1.2 | 14.2 | |
| Halloumi 120g | 386.1 | 26.2 | 2.3 | 30.2 | 19.2 | 1.2 | 0 | |
| Halloumi 200g | 643.5 | 43.7 | 3.8 | 50.4 | 32 | 2 | 0 |
Carbs Nutritional Info
| Calories | Protein | Carbs | Fat | Sat Fat | Sugar | Fibre | Allergens | |
|---|---|---|---|---|---|---|---|---|
| Basmati Rice 100g | 141.00 | 3.40 | 31.00 | 0.40 | 0.80 | 0.80 | 0.70 | |
| Basmati Rice 180g | 253.90 | 6.10 | 55.70 | 0.70 | 1.40 | 1.40 | 1.30 | |
| Brown Rice 180g | 137.80 | 3.40 | 28.50 | 1.10 | 0.20 | 0.40 | 1.40 | |
| Brown Rice 180g | 248.00 | 6.20 | 51.30 | 2.00 | 0.40 | 0.80 | 2.40 | |
| Sweet potato wedges 120g | 121.6 | 1.6 | 27.9 | 0.4 | 0.4 | 14.5 | 3.3 | |
| Sweet potato wedges 180g | 218.9 | 2.9 | 50.2 | 0.7 | 0.7 | 26.1 | 5.9 | |
| Sweet potato mash 120g | 121.6 | 1.6 | 27.9 | 0.4 | 0.4 | 14.5 | 3.3 | |
| Sweet potato mash 180g | 218.9 | 2.9 | 50.2 | 0.7 | 0.7 | 26.1 | 5.9 | |
| Roasted new potatoes 120g | 73.9 | 1.7 | 16.1 | 0.3 | 0.3 | 1.3 | 1 | |
| Roasted new potatoes 180g | 133 | 3.1 | 29 | 0.5 | 0.5 | 2.3 | 1.8 | |
| Penne pasta 100g | 139.8 | 4.8 | 28.8 | 0.6 | 0.1 | 1.2 | 1.2 | |
| Penne pasta 180g | 251.6 | 8.6 | 51.8 | 1.1 | 0.2 | 2.2 | 2.2 | |
| Egg noodles 100g | 138.1 | 4.8 | 27.9 | 0.8 | 0.1 | 1.4 | 1 | |
| Egg Noodles 180g | 248.5 | 8.6 | 50.3 | 1.4 | 0.1 | 2.5 | 1.8 | |
| Cous Cous 100g | 104.5 | 5.6 | 18.5 | 0.9 | 0.3 | 2.5 | 2.1 | |
| Cous cous 180g | 188.1 | 10.1 | 33.3 | 1.6 | 0.5 | 4.5 | 3.8 | |
| Wholewheat pasta 100g | 148 | 5 | 28 | 1 | 0 | 1 | 4 | |
| Wholewheat pasta 180g | 266 | 9 | 50 | 1.8 | 0 | 1.8 | 7.2 |
Veg Nutritional Info
| Calories | Protein | Carbs | Fat | Sat Fat | Sugar | Fibre | Allergens | |
|---|---|---|---|---|---|---|---|---|
| Mixed greens | 25.3 | 2.4 | 2.9 | 0.5 | 0.4 | 1.6 | 3.3 | |
| Green beans | 26.5 | 1.7 | 4.7 | 0.1 | 0 | 2 | 4.1 | |
| Broccoli | 24 | 3.1 | 1.1 | 0.8 | 0.8 | 1.1 | 2.4 | |
| Kale | 20.1 | 3.4 | 1.4 | 0.1 | 0 | 2.1 | 4.1 | |
| Asparagus | 26.4 | 3.4 | 1.4 | 0.8 | 0.1 | 1.4 | 1.4 | |
| Stir fry veg | 25.4 | 2.1 | 3.8 | 0.2 | 0 | 2.4 | 1.8 | |
| Roasted veg | 27.1 | 1.1 | 5 | 0.3 | 0.1 | 4.4 | 1.3 | |
| Roasted root veg | 72.6 | 1.1 | 10.3 | 3 | 0.6 | 6.4 | 3.1 | |
| Savoy cabbage | 95.3 | 1.1 | 2.1 | 0.5 | 0.1 | 1.9 | 2.8 | |
| Leeks & peas | 56 | 3.6 | 6.1 | 1.9 | 0.3 | 2.5 | 3.5 |
Seasoning Nutritional Info
| Calories | Protein | Carbs | Fat | Sat Fat | Sugar | Fibre | Allergens | |
|---|---|---|---|---|---|---|---|---|
| Garlic & butter | 16.9 | 0.2 | 4 | 1.7 | 0 | 1.7 | Milk, Dairy | |
| Tikka Tandoori | 16.4 | 0.2 | 4 | 1.7 | 0 | 1.7 | 0 | Milk, Dairy |
| Cajun | 17.25 | 0.2 | 3.9 | 0.15 | 0 | 3 | 0 | |
| Chinese | 16.95 | 0.06 | 4.1 | 0.05 | 0 | 3.3 | 0 | |
| Jamaican Jerk | 30 | 0.64 | 3.7 | 1.1 | 0 | 0 | 1 | Mustard |
| Italian | 16.95 | 0.1 | 3.95 | 0.11 | 0 | 2.5 | 0 | |
| Tangy sweet chilli | 17.35 | 0.15 | 4 | 0.12 | 0 | 3 | 0 | |
| Sticky BBQ | 16.85 | 0.15 | 4 | 0.4 | 0 | 3.8 | 0 | |
| Piri piri | 16.45 | 0.21 | 3.75 | 0.15 | 0 | 1.5 | 0 |
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