High-Protein Breakfast

Blueberry Smoothie

Protein & Fat Snack

Ham and Egg Parcels

  • 2 slices lean honey roast ham
  • 3 whole eggs
  • 40g chopped tomato, onion and spinach


  • Take a cupcake baking tray and wrap 2 slices of ham around the inside of the cup.
  • Crack 3 large eggs into a bowl
  • Finely chop your spinach, baby plum tomatoes & onions
  • Add your spinach, tomato & onions to the mix
  • Season with salt and pepper and whisk again
  • Pour the mix into the ham wrapped baking tray cups
  • Bake in the oven for 20-30 minutes at 180 degrees

Protein & Carb Post-Workout Meal

Tuna Steak with Tender Stem Broccoli and Basmati Rice

  • 100g tuna
  • 50g broccoli
  • 1/2 bag of Tilda basmati rice


  • Pepper the tuna steak
  • Steam broccoli
  • Microwave Tilda Basmati rice and use half
  • Season with lemon juice and chopped coriander

Protein Breakfast / Dessert 

Vanilla Quinoa & Dark Chocolate Protein Pudding – 348 Calories

  •  30g quinoa dry – 108 cals
  •  vanilla whey protein 1 scoop – 95 cals
  •  20g dark chocolate – 115 cals
  •  150ml Alpro coconut milk – 30 cals


  • Place dry quinoa in a pan, add vanilla whey protein and mix
  • Break chocolate in to small pieces and add to quinoa and protein mix
  • Add 150ml Alpro or KOKO coconut milk and mix until lump free
  • Cook on a low heat for approx. 15 minutes until the chocolate has melted and quinoa has cooked

Protein & Fat Lunch 

Chicken, Avocado & Spinach Salad with chopped tomatoes and mixed peppers

  • chicken 100g
  • avocado 100g
  • spinach 50g
  • tomatoes & mixed peppers 40g
  • lemon
  • paprika


  • Grill chicken and place on a bed of sliced avocado, spinach, chopped tomatoes and mixed peppers.
  • Season with lemon juice and paprika.


By UK personal trainer and founder of Bodyin8.co.uk program, Callum Melly