Featured in Bella magazine this month, our expert nutritionist, Mark Gilbert, created a delicious and nutritionally balanced daily meal plan guide for readers. Designed to nourish you, keep you full and help you to lose weight healthily, we know you’ll love this collection of recipes and meal ideas. Right, let’s tuck in!

 

How it works

Mark’s pulled together this exclusive meal plan, which includes lots of protein-fuelled, balanced, homemade meals.

Why protein? Well, it’s the ultimate nutrient for weight loss because, compared to carbs and fat, protein reduces hunger so you eat less throughout the day. Protein also boosts the metabolism, because it takes more energy (calories) to metabolise, so 25% of the calories from protein get burned off. In terms of a goal, we’d recommend women aim to get 30% of the calories from every meal, from protein. 

The 1:1 Diet is the perfect example of personalised nutrition, so no two dieters get the exact same calorie recommendation. But, the average dieter should start at 800-1,000 calories a day, gradually increasing this amount as they get closer to their final weight-loss goal. 

In the dozens of independent studies on The 1:1 Diet, average weight loss is between 1½ to a little over three stone in eight to 12 weeks. But, it’s not unknown for some people to lose even more than that.

So, for the best weight loss results, you can swap up to four meals and snacks a day with tasty, nutritionally complete meal replacement products (this depends upon which Step of the diet plan you begin on - so speak to your Consultant for more info).

 

 

Breakfast

Sweet potato, mushroom and spinach frittata (serves 2)

20gs of protein - 200 kcals

Start by boiling 100g of peeled and diced sweet potato in a saucepan of boiling water for about 5 minutes, or until slightly tender. While the sweet potato cooks, fry 100g of chopped lean ham, 1 finely chopped red onion and 2 crushed garlic cloves in a hot pan until the onions have softened and browned. From there, add the cooked sweet potato into the pan, along with 250g of sliced mushrooms and cook for 4-5 minutes, stirring occasionally. Add 200g of baby spinach and cook for 1-2 minutes, gently stirring until the spinach has wilted. 

While the ham and veggies cook, beat 3 medium-sized eggs in a bowl and season lightly with salt and pepper. Pour the eggs into the pan, so they cover the ham and veg evenly, reduce the heat and leave the frittata to cook for 5-8 minutes. For a cheesy twist, sprinkle 1 tbsp of grated parmesan over the frittata and pop the pan under the grill for 5 minutes, or until golden. 

Once done, slide it out of the pan onto a chopping board and leave it to cool a little. When it’s lukewarm, cut the frittata in half and enjoy.  

 

Protein smoothie

25g protein - 200 kcals

Add 30g of protein powder (we recommend whey protein, but soya protein isolate can be used), 300ml of water, 1/2 a frozen banana, 10g of avocado and half a cup of frozen berries to a blender and blitz until smooth. Afterwards, pour the smoothie into your favourite bottle or cup and enjoy while you crack on with the rest of your day.

 

Greek yoghurt & berries 

20g protein - 200 kcals

Mix 200g of 2% fat Greek yoghurt or 300g of 0% fat Greek yoghurt, with ½ cup of your favourite berries. For something extra, try sprinkling cocoa powder or cinnamon over the top, or drizzle 1/2 tsp of honey for added sweetness.

 

The 1:1 Diet Golden Syrup Flavour Porridge

13g Protein + 168 other health benefits - 200cals 

After adding your porridge mix into the bowl, gently pour in 150ml of hot water and gradually stir until completely mixed. 

From there, pop it into the microwave for 30 seconds. After 30 seconds, take it out and stir before popping it back into the microwave for a final 30 seconds. Enjoy as is or add fresh berries. 

 

 

Lunch 

 

Japanese tuna salad with wasabi dressing

35g protein - 200 kcals

Light, zesty and packed with protein, this is a dreamy lunch that’s super-easy to make. Start by whisking 2 tbsp of light soy sauce, 1 tbsp rice vinegar, the juice of 1/2 a lime, 1 tsp wasabi and artificial sweetener to make the wasabi dressing. 

Next, chop up 1 small courgette, 6 red radishes, 1/4 of a cucumber, 4 cherry tomatoes and mix them up with a handful of crisp salad leaves and the wasabi dressing you’ve just made. 

For the tuna, lightly spray a non-stick frying pan or griddle pan with oil and set over high heat. When the pan is hot, add the 2 tuna steaks and cook them for 1 minute on each side, until they’re seared on the outside but still rare in the middle. If you like it more well done, cook them for 2–4 minutes each side.

 

Quick 15-minute burgers with roasted vegetables

26g protein - 200 kcals

Preheat the oven to 200°C (gas mark 6). Pop 80g of chopped courgettes, 80g of pumpkin, 80g of cherry tomatoes and 80g of mushrooms into a roasting tin, along with 2 whole garlic gloves and a few sprigs of rosemary and thyme. Spray the veggies with oil, season with salt and pepper and roast them in the oven for 25-30 minutes. Once cooked, squeeze the garlic out, drizzle with balsamic vinegar and mix. 

While the vegetables are roasting, mix 200g of extra lean minced beef, 1/2 a grated onion, 1 tsp of Worcestershire sauce, 1 tsp of Dijon mustard, 1 small egg (beaten), a few sprigs of finely chopped parsley, salt and pepper.  Divide the mixture into 2 equal-sized pieces and mould them into a burger shape. Leave them to chill in the fridge for 5-10 mins. 

Once they’re firm, cook the burgers under a hot grill for 4–5 mins on each side. Finish by serving them on a bed of roasted veg.

 

Chicken satay salad

35g protein - 400kcals

To make, start by frying 200g of chicken breast for 12-15 minutes, or until it’s completely cooked and golden. Once ready, slice the chicken into slices and set aside. 

Next, mix 1 tbsp of crunchy peanut butter, 1 tbsp of sweet chilli sauce, the juice of 1/2 a lime and 1 tbsp of water to create the satay sauce. Then stir in the chicken until fully coated. 

Meanwhile, cook 25g of rice noodles (follow the pack’s instructions) and drain. Grate 1 medium carrot, shred 80g of white cabbage, slice 1/4 of a small cucumber, 2 spring onions and roughly chop a handful of fresh coriander. Stir all of that and the noodles in with the satay sauce and chicken. 

Once done, finish with a tbsp of crushed salted roasted peanuts and scatter a handful of pomegranate seeds for a sweet, juicy hit.

 

Chicken fajitas with mango salsa

39g protein - 400 kcals

Slice up 500g of chicken breast and coat them with the juice of one lime, a pinch of ground cumin and 1/2 tsp of smoked paprika. Leave to marinate in the fridge for at least 30 mins. 

While the chicken is in the fridge, slice up 1 red pepper, 2 red onions, 1 yellow pepper, 1 red chilli, 1 garlic clove. 

Next, make the mango salsa. Start by chopping up one large mango, 16 cherry tomatoes, 1/2 a red onion, 1 red chilli and a handful of fresh coriander. Mix all of it with the juice of 1/2 a lime. 

Lightly spray a griddle pan with oil and cook the chicken strips for 5-8 mins, turning them regularly. Add the veggies and cook until charred and tender. 

Finish by warming tortillas on the pan, and spooning a generous amount of salsa, chicken and vegetables into them, topping with a drizzle of 0% fat Greek yoghurt.

 

 

Dinner

 

Greek chicken traybake 

40g protein - 200 kcals

Pre-heat the oven to 200°C/180 °C fan/Gas mark 6 and start by chopping up 1/4 of a red onion, 1/2 a small courgette, 1/2 a small yellow pepper, 3 cherry tomatoes, 4 black olives and 1/2 a clove of garlic. 

Next, place 1 small chicken breast into an oven tray and layer the veg around the chicken, spreading them out evenly. Sprinkle the garlic, 1 tsp of oregano, 1 tsp of basil, 1/2 tsp of smoked paprika and a pinch of salt and pepper over the top. 

Finish with 2 slices of lemon and spray with low-calorie cooking spray before covering with tin foil and cooking in the oven for 15 minutes (or until the chicken is completely cooked through).

 

Mexican chilli salsa pot

26g protein - 200 kcals 

Lightly spray a large saucepan with low-calorie oil and place it over medium heat. Add 1 diced red onion, 2 crushed garlic cloves, 1 celery stick finely chopped and 1 diced red pepper, and cook for 6-8 minutes or until the onions have softened. Add 350g of lean minced beef and cook for a further 2-3 minutes, until the mince is browned all over. 

Spice things up by stirring in 1sp of chilli powder, 1 400g can of chopped tomatoes, 1 200g can of kidney beans and 200ml of beef stock. Once brought to a boil, reduce the heat and leave to simmer for 20 minutes. Once the veg is tender, add in 100g of reduced-fat salsa and season to taste. 

Spoon into 4 bowls and sprinkle with fresh coriander and a swirl of 0% Greek yoghurt.

 

Spicy seafood tacos

34g protein - 400 kcals 

Spicy, fresh and zesty, this dish is a summer essential. Start by dicing 2 juicy tomatoes, 1/4 of a red onion and 1 red chilli. 

Crush 1 garlic clove and chop up some coriander before mixing all of it with the zest and juice of 1/2 a lime. 

For the fish, fry 100g cod or haddock over a medium-to-high heat for 8-10 minutes, turning halfway. Once cooked, coat with a squeeze of lime juice and coriander. 

Add 200g of large raw king prawns to the hot pan and cook for 2 minutes, or until pink and succulent. Mix with the white fish and season to taste. 

To serve, warm up 4 mini tortillas on a griddle pan or in the oven. Divide a handful of crisp lettuce leaves and the salsa between the warm tortillas and top with your fish and prawns. 

 

The 1:1 Diet Spaghetti Bolognese Flavour Pasta 

14g protein + 168 other health benefits - 215kcals

Pour the bolognese mix into a bowl and stir in 200ml of hot water. Then, pop it into the microwave for 90 seconds, take it out to stir again and put it back in for another 90 seconds. Leave it too cool for one minute and enjoy. 

 

 

Snacks

 

The 1:1 Diet Salted Caramel Bites

13g protein - 203 kcals

Salty, sweet and perfect with a cup of tea, our Salted Caramel Bites are a dreamy afternoon delight. They’re a firm favourite for a reason. 

 

Cloud bread

11g protein - 100 kcals

Preheat the oven to 160°C (fan) or 180°C gas. Meanwhile, separate one egg yolk and white into two bowls.

 Add 30g of quark to the yolk and whisk until smooth. Then, whisk the egg whites until they form stiff peaks. 

Gently fold the egg whites into the yolk and quark mixture, pour two portions onto an oven tray and cook until golden brown (usually 15 mins). 

 

Protein Muesli

20g protein - 200 kcals

Add 15g of whey protein to 120ml of semi-skimmed milk and mix in a shaker. Once smooth, pour over 25g of no-added-sugar muesli.

 

Boiled Eggs & Crudités

14 - 20g protein (2-3 eggs) - 165 - 210 Kcals

For the ultimate easy and portable snack, hardboil 2-3 eggs, and enjoy them with 80 grams of carrot, celery and red pepper slices.

 

 

Want to discover even more of our delicious meal replacements, bars and shakes? Then make sure you order our Taster Pack. Featuring six of our bestsellers, and costing just £9.99, it’s a must-have!