Free Guide
12 real meals for busy parents.
No recipes. No meal plans. Just examples that actually work when you are running a home and a 9 to 5.
Free Guide
No recipes. No meal plans. Just examples that actually work when you are running a home and a 9 to 5.
This is not a meal plan and it is not a recipe book. If I gave you either of those you would follow it for a week and bin it. The food in those plans is not the food you actually eat.
What this is: 12 real meals I build with real clients. Grouped by calorie range. Your job is to pattern match. Find the meals closest to what you already eat and use them as a template.
Each card shows you roughly what is on the plate. The calories. The protein. And why it works for a busy parent. That last part matters because knowing why is what lets you swap ingredients without breaking the meal.
Three things to tick off every meal. Miss one and the meal falls apart. Hit all three and you are climbing.
Pick the goal that matches you. The calorie targets are rough guides based on average parents.
Not sure of your daily calorie target? Use the free Peak Life calorie calculator and find out in 60 seconds. Or book a Roadmap Call and I will work it out with you.
Daily target around 1,500 to 1,800 kcal
Fat loss meals. Easy to hit 3 times a day on a 1,500 to 1,800 kcal target. None of these feel like diet food.
What's on the plate: 300g of 0% fat Greek yoghurt. 100g of mixed berries. 30g of granola. 1 tbsp of honey.
Why it works: Hits 35g of protein before you have even thought about it. Berries add fibre. Granola gives you the crunch so it does not feel like a diet breakfast.
What's on the plate: 150g of cooked chicken breast. 150g of cooked basmati rice. A handful of spinach. Salsa and sriracha.
Why it works: Protein dominant and quick to prep in bulk on a Sunday. Swap chicken for the same weight of turkey mince or prawns with zero drama.
What's on the plate: 50g of oats. 250ml of skimmed milk. 1 scoop of whey. 1 tbsp of peanut butter. Cinnamon.
Why it works: Make it the night before. Eat it cold from the fridge at 7am while the kids are chaos. No cooking and no thinking.
What's on the plate: 120g of raw turkey mince. 200g of cooked pasta. A jar of tomato sauce. A handful of veg thrown in.
Why it works: A family meal that works for everyone. Kids get the same and you just weigh your portion. No separate cooking.
Daily target around 1,900 to 2,200 kcal
Maintenance for active parents. Or fat loss on higher calories. These are your bigger and more satisfying plates.
What's on the plate: 180g of sirloin steak. 250g of cooked new potatoes. 150g of broccoli or green beans. A knob of butter.
Why it works: The meal most parents think they cannot have on a diet. You can. Lean red meat and carbs and greens. Done.
What's on the plate: 150g of salmon fillet. 150g of cooked basmati rice. 200g of mixed stir fry veg. Teriyaki sauce.
Why it works: Omega 3s and protein and fibre. On the table in 15 minutes. Kids get the same without the sauce.
What's on the plate: 180g of chicken breast. 150g of rice. Peppers and onions. Salsa. 30g of cheese. 1 tbsp of sour cream.
Why it works: Big volume and high protein. Feels like a takeaway. The sour cream and cheese stop it feeling like diet food which stops you binging later.
What's on the plate: 150g lean beef burger patty. A seeded bun. 200g of oven sweet potato fries. Lettuce and tomato. Ketchup. 1 slice of cheese.
Why it works: Proves you can eat a burger and still lose fat. You are not avoiding bad foods. You are controlling portions of foods you actually like.
Daily target around 2,400 kcal or more
Post training. Muscle gain. Or larger maintenance targets. These are bigger plates and not cheat meals. Real food and real volume.
What's on the plate: 200g of chicken breast. 200g of cooked rice. 2 whole eggs. 150g of peppers and onions. Soy sauce and sriracha.
Why it works: Gym session fuel. The eggs push protein over 60g without a second serving of chicken. Feels like a big meal without being heavy.
What's on the plate: 180g of salmon. 180g of cooked pasta. 1 tbsp of pesto. 20g of parmesan. Rocket and cherry tomatoes. Olive oil.
Why it works: A date night at home meal that still hits the numbers. Shows you can eat well without eating plain chicken and broccoli.
What's on the plate: 3 whole eggs. 2 slices of sourdough. 100g of smoked salmon. Half an avocado. Spinach. Olive oil.
Why it works: Sunday morning with the family. Restaurant quality at home. Protein and healthy fats and carbs. You will not be hungry until 2pm.
What's on the plate: 200g of lean beef strips. 150g of cooked egg noodles. A big handful of stir fry veg. Soy and ginger and garlic.
Why it works: Everyone at the table eats this. Kids get theirs without the chilli. 15 minutes in a wok. No second dinner to cook.
Every meal in this file follows the same template. Once you see it you can build your own versions from the food you already buy.
| Slot | What goes here | Examples |
|---|---|---|
| Protein (a third of plate) | 30 to 50g of protein per meal | Chicken. Turkey. Beef. Salmon. Tuna. Eggs. Greek yoghurt. Cottage cheese. Prawns. |
| Carbs (a third of plate) | Energy and fibre and satiety | Rice. Pasta. Potatoes. Sweet potato. Bread. Oats. Wraps. Noodles. |
| Veg or fibre (a third of plate) | Volume without calories | Any veg. Salad. Tomatoes. Peppers. Onions. Greens. Mushrooms. |
| Fat (small amount) | Flavour and satiety | Olive oil. Butter. Cheese. Avocado. Nuts. Sauces. |
You already know broccoli is better than crisps. You already know chicken is better than pizza every night. Knowing is not your issue. Having a structure that fits your actual life is.
This swipe file is a start. The rest of the structure (training and sleep and stress and identity) is what we build together inside coaching.
The swipe file fixes one thing. It gives you examples of what good nutrition looks like. The rest of the transformation comes from having someone there to keep you accountable to yourself.
Inside Peak Life 1 to 1 coaching we build:
Book a free Roadmap Call and leave with a plan whether you join coaching or not.
DO IT, FOR THEM.