Nutrition routine

12% Lean Asian(Winter 2026 Meal Plan)

My simple seven-day meal plan to reach single-digit body fat.

7 daysfull weekly plan
~2,899 kcalaverage per day
~147g proteinaverage per day

7-day plan

Select a day

07:00Bulk Oats — Milk510 kcal20g protein
10:30PB Toast + Apple403 kcal14g protein
13:30Chicken Rice Bowl717 kcal38g protein
16:00Bagel & Jam302 kcal9g protein
18:00Whey + Banana — Water220 kcal24g protein
20:00Beef Pasta743 kcal41g protein
Monday total2,895 kcal · 146g protein

Meal portions

Tap a meal for ingredients

Bulk Oats — Milk510 kcal · 20g protein

60g oats · 250ml semi-skimmed milk · 1 banana · 10g peanut butter

Bulk Oats — Water512 kcal · 14g protein

60g oats · 1 banana · 20g peanut butter · 20g honey · water

Egg & Toast Breakfast618 kcal · 32g protein

3 eggs · 3 slices wholemeal bread · 1 orange · 20g jam

Tuna Pasta Pot708 kcal · 50g protein

100g dry pasta · 100g drained skipjack tuna · 100g peas · 20g cheddar · 100g passata · 5g olive oil · jalapeños

Chicken Rice Bowl717 kcal · 38g protein

80g cooked chicken · 300g cooked rice · 150g mixed veg · 10g olive oil · 100g passata

High-Carb Chicken Rice910 kcal · 34g protein

60g cooked chicken · 370g cooked rice · 150g mixed veg · 25g olive oil · 100g passata

Beef Pasta743 kcal · 41g protein

80g cooked lean beef mince · 100g dry pasta · 150g mixed veg · 10g olive oil · 150g passata · 10g cheddar

Budget Beef Pasta827 kcal · 33g protein

50g cooked lean beef mince · 100g dry pasta · 150g mixed veg · 25g olive oil · 150g passata · 10g cheddar

Chicken Wraps & Potatoes719 kcal · 40g protein

50g cooked chicken · 2 wholemeal wraps · 100g mixed veg · 50g 0% Greek-style yogurt · 10g cheddar · 200g cooked potato

Whey Shake — Water115 kcal · 23g protein

1 scoop whey · water

Whey + Banana — Water220 kcal · 24g protein

1 scoop whey · 1 banana · water

Bagel & Jam302 kcal · 9g protein

1 bagel · 20g jam

Bagel, PB & Jam361 kcal · 12g protein

1 bagel · 10g peanut butter · 20g jam

PB Toast + Apple403 kcal · 14g protein

2 slices wholemeal bread · 20g peanut butter · 1 apple

Light PB Toast + Apple308 kcal · 10g protein

1 slice wholemeal bread · 20g peanut butter · 1 apple

Cereal & Milk340 kcal · 13g protein

60g corn flakes · 250ml semi-skimmed milk

Rice Cakes + Banana + Jam262 kcal · 3g protein

3 rice cakes · 1 banana · 20g jam

Sardines, Potatoes & Veg871 kcal · 45g protein

100g sardines · 400g cooked potato · 150g mixed veg · 10g olive oil · 2 slices wholemeal bread

Banana105 kcal · 1g protein

1 medium banana

Weekly shopping list

Approximate quantities

Oats1 bag
Semi-skimmed milk1 × 2L
Bananas11
Peanut butter1 jar
Honey1 jar
Eggs6
Wholemeal bread1 loaf
Oranges2
Apples6
Jam1 jar
Dry pasta600g
Skipjack tuna2 tins
Tinned peas~200g drained
Cheddar~100g
Passata~1.3kg
Olive oil1 bottle
Jalapeños1 jar
Cooked rice~1.6kg
Cooked chicken breast~480g
Cooked lean beef mince~290g
Frozen mixed vegetables~1.7kg
Wholemeal wraps4
0% Greek-style yogurt~100g
Cooked potatoes~800g
Whey protein7 scoops
Bagels5
Corn flakes60g
Rice cakes6
Sardines1 tin / 100g

This is my personal meal plan. If you use it, adjust the portions and food choices to suit your own goals and preferences.