Meal Plan & Workout Routine for Getting Shredded
Monday
Meal Plan
● Breakfast: 3 scrambled eggs, 50g smoked salmon, 1 slice wholegrain toast
● Snack: 30g almonds, black coffee
● Lunch: 150g grilled chicken, 100g quinoa, 100g steamed broccoli
● Snack: Protein shake (30g whey, 250ml water), 1 banana
● Dinner: 200g lean steak, 150g sweet potatoes, 100g asparagus
Workout (Upper Body - Chest, Shoulders, Triceps)
● Chest Press (Multigym) – 4 sets x 10 reps
● Shoulder Press (Multigym) – 4 sets x 10 reps
● Tricep Pushdowns (Multigym) – 4 sets x 12 reps
● Push-Ups – 4 sets x 15 reps
● Lateral Raises (Dumbbells) – 3 sets x 12 reps
Tuesday
Meal Plan
● Breakfast: 200g Greek yoghurt, 50g oats, 1 tbsp honey
● Snack: 1 apple, 20g peanut butter
● Lunch: 150g salmon, 100g brown rice, 100g green beans
● Snack: Protein shake (30g whey, 250ml water), 10 walnuts
● Dinner: 150g grilled turkey, 100g couscous, mixed salad
Workout (Lower Body - Legs & Core)
● Leg Press (Multigym) – 4 sets x 12 reps
● Leg Extensions (Multigym) – 4 sets x 12 reps
● Hamstring Curls (Multigym) – 4 sets x 12 reps
● Calf Raises – 4 sets x 15 reps
● Hanging Leg Raises – 3 sets x 15 reps
● Plank – 3 sets x 45 seconds
Wednesday (Active Recovery)
Meal Plan
● Breakfast: 3 boiled eggs, 1 slice rye bread, ½ avocado
● Snack: Handful of mixed nuts, green tea
● Lunch: 150g grilled chicken, 100g wholegrain pasta, 100g spinach
● Snack: Protein shake (30g whey, 250ml almond milk), 1 orange
● Dinner: 200g baked cod, 150g roasted vegetables, 50g hummus
Workout (Active Recovery & Mobility)
● 30-minute brisk walk or light cycling
● Foam rolling & stretching routine
Thursday
Meal Plan
● Breakfast: 3 scrambled eggs, 50g feta cheese, 1 slice sourdough toast
● Snack: 30g dark chocolate (85%), black coffee
● Lunch: 150g beef mince (lean), 100g brown rice, 100g courgettes
● Snack: Protein shake (30g whey, 250ml water), 1 handful cashews
● Dinner: 200g grilled prawns, 100g quinoa, mixed salad
Workout (Back & Biceps)
● Lat Pulldown (Multigym) – 4 sets x 10 reps
● Seated Row (Multigym) – 4 sets x 10 reps
● Bicep Curls (Dumbbells) – 3 sets x 12 reps
● Face Pulls (Multigym) – 3 sets x 12 reps
● Hammer Curls (Dumbbells) – 3 sets x 12 reps
Friday
Meal Plan
● Breakfast: 3-egg omelette with mushrooms & cheese, 1 slice wholegrain toast
● Snack: 1 protein bar, black coffee
● Lunch: 150g grilled chicken, 100g couscous, 100g mixed peppers
● Snack: Protein shake (30g whey, 250ml water), 1 banana
● Dinner: 200g grilled salmon, 150g roasted sweet potatoes, 100g asparagus
Workout (Legs & Core)
● Leg Press (Multigym) – 4 sets x 12 reps
● Leg Extensions (Multigym) – 4 sets x 12 reps
● Hamstring Curls (Multigym) – 4 sets x 12 reps
● Hanging Leg Raises – 3 sets x 15 reps
● Russian Twists – 3 sets x 20 reps
● Plank – 3 sets x 45 seconds
Saturday (Full Body & Conditioning)
Meal Plan
● Breakfast: 200g Greek yoghurt, 50g granola, 1 tbsp honey
● Snack: 1 handful almonds, black coffee
● Lunch: 150g turkey mince, 100g brown rice, 100g spinach
● Snack: Protein shake (30g whey, 250ml water), 1 apple
● Dinner: 200g grilled chicken, 100g quinoa, 100g roasted vegetables
Workout (Full Body & Conditioning)
● Deadlifts (Dumbbells) – 4 sets x 10 reps
● Pull-Ups – 4 sets x 8 reps
● Kettlebell Swings – 3 sets x 15 reps
● Burpees – 3 sets x 15 reps
● Sled Push (or Farmer’s Walk with Dumbbells) – 3 sets x 20m
Sunday (Active Recovery)
Meal Plan
● Breakfast: 3 boiled eggs, ½ avocado, 1 slice wholegrain toast
● Snack: Handful of walnuts, green tea
● Lunch: 150g grilled salmon, 100g quinoa, 100g mixed greens
● Snack: Protein shake (30g whey, 250ml water), 1 handful of pumpkin seeds
● Dinner: 200g grilled steak, 150g roasted vegetables, 50g hummus
Workout (Active Recovery & Mobility)
● 30-minute walk or light cycling
● Yoga or full-body stretching routine
