This typical daily meal plan features protein in every meal and snack, including the mouth-watering mixed grill below, to ensure your muscles are drip-fed the key nutrient throughout the day.

Breakfast

Porridge oats with chocolate whey protein and skimmed milk provides plenty of filling fibre and bone-strengthening vitamin K.

Lunch

Baked sweet potato with smoked mackerel and Greek yoghurt contains high-levels of testosterone-boosting zinc and muscle-building iron.

Dinner

Mixed grill barbecue

1 steak burger / 1 lamb chop / 1 pork sausage / 2 chicken drumsticks / 2tbsp olive oil / 1 garlic clove, crushed / 1tsp dried thyme / 1tsp dried rosemary

To make

  • Mix the olive oil with the garlic and herbs to create a marinade.
  • Cover the meat with the marinade and leave in the fridge for one to two hours.
  • Barbecue the chicken and sausage until thoroughly cooked.
  • Barbecue the lamb and steak burger to preference.
  • Serve with a side salad.

Snacks

Cashew nuts, cottage cheese and beef jerky all offer convenient snack-size protein hits to keep you full and help build muscle.