MIKE THURSTON

MEAL PLANS
 SAMPLE MEAL PLANS

Unfortunately there is no universal nutrition programme which will suit everyone’s goals and needs. I have provided
a number of templates with varying calorie requirements, with a low, medium and high carb day. As I mentioned ear-
lier it will be up to you to decide whether a higher carb/lower fat or lower carb/higher fat ratio will be optimal for
overall progress and functionality.

When it comes to my nutrition programming I tend to keep carbs high on training days, especially when larger mus-
cle groups are involved. I often reduce carbs and increase fats on the rest days/cardio days. I will also reduce carbs
and overall calories for a number of consecutive days if I know a day (or days) or excess carbs and calories will be
consumed.

1
 SAMPLE MEAL PLANS

1,500kcal below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~1,500kcals, P: 120g, F: CALS: ~1,500kcals, P: 125g, F: 57g, CALS: ~1,500kcals, P: 128g, F: 67g,
Macros
45g, CHO: 166g CHO: 120g CHO: 89g

30g whey/vegan protein powder, 1

1 egg white, 2 whole eggs, ~25g
Meal 1 avocado, 250ml unsweetened almond 120kcal rye bread, 1 avocado
spinach, 10g almonds
milk (smoothie)

100g chicken breast, ~55g 180g fillet steak/salmon fillet, ~75g

Meal 2 100g chicken breast, ~55g vegetables
vegetables, 150g sweet potato vegetables, 150g sweet potato

150g (5% fat) minced meat, 50g 150g (5% fat) minced meat, 40g rice, 150g chicken breast, ~75g vegetables,
Meal 3 rice, ~50g vegetables, ~100g ~50g vegetables, ~100g chopped 100g beetroot, 1 whole egg, leafy
chopped tomato tomato greens

50g oatmeal, 100g frozen berries, 40g oatmeal, 100g frozen berries,
Meal 4 sprinkled cinnamon, 200ml sprinkled cinnamon, 200ml
unsweetened almond milk unsweetened almond milk

80-100kcal fruit e.g.1 apple or

Pre-Workout 80-100kcal fruit e.g.1 apple or banana
banana

Train

Post Workout 30g whey/vegan protein powder 30g whey/vegan protein powder 30g whey/vegan protein powder

Condiments

25g (70%) dark chocolate

Snacks 15g mixed nuts ~85kcal 25g mixed nuts ~145kcal
~145kcal

2
 SAMPLE MEAL PLANS

1,750k below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~1,750kcals, P: 145g, F: CALS: ~1,750kcals, P: 145g, F: 41g, CALS: ~1,750kcals, P: 145g, F: 41g,
Macros
41g, CHO: 208g CHO: 208g CHO: 208g

30g whey/vegan protein powder, 1

1 egg white, 2 whole eggs, ~25g
Meal 1 avocado, 200ml unsweetened almond 120kcal rye bread, 1 avocado
spinach, 20g almonds
milk (smoothie)

150g chicken breast, ~50g 150g chicken breast, ~50g vegetables, 180g fillet steak/salmon fillet, ~75g
Meal 2 vegetables, 150g sweet potato 40g quinoa vegetables, 170g sweet potato

150g (5% fat) minced meat, 60g 150g (5% fat) minced meat, 60g rice, 150g chicken breast, ~75g vegetables,
Meal 3 rice, ~50g vegetables, ~100g ~50g vegetables, ~100g chopped 100g beetroot, 1 whole egg, leafy
chopped tomato tomato greens, 25g mixed nuts ~145kcal

50g oatmeal, 100g frozen berries,

40g oatmeal, 100g frozen berries,
sprinkled cinnamon, 200ml
Meal 4 sprinkled cinnamon, 200ml
unsweetened almond milk, 1 tbsp
unsweetened almond milk
honey

80-100kcal fruit e.g.1 apple or

Pre-Workout 80-100kcal fruit e.g.1 apple or banana
banana

Train

Post Workout 45g whey/vegan protein powder 30g whey protein 45g whey/vegan protein powder

Condiments

80-100kcal fruit e.g.1 apple or

Snacks ~100kcal fruit e.g. 1 banana 30g (70%) dark chocolate ~175kcal
banana

3
 SAMPLE MEAL PLANS

2,000kcal below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~2,000kcals, P: 170g, F: CALS: ~2,000kcals, P: 170g, F: 75g, CALS: ~2,000kcals, P: 180g, F: 90g,
Macros
50g, CHO: 210g CHO: 150g CHO: 125g

2 egg whites, 2 whole eggs, ~25g

Meal 1 120g salmon fillet, ~75g vegetables 120g salmon fillet, ~75g vegetables
spinach, 25g almonds

150g chicken breast, ~75g 150g chicken breast, ~75g vegetables,

Meal 2 150g chicken breast, 1 avocado
vegetables 40g walnuts

150g turkey breast, 50g rice, 200g minced meat (5% fat), 50g rice, 180g minced meat (5% fat), 200g
Meal 3 ~75g vegetables ~50g vegetables sweet potato~75g vegetables

150g cod, 250g sweet potato 150g prawns, 200g sweet potato ~50g 175g lean meat/fish, 50g rice, ~75g
Meal 4 ~75g vegetables vegetables vegetables

Pre-Workout 80-100kcal fruit e.g.1 apple 80-100kcal fruit e.g.1 apple

Train 10g BCAA (optional) 10g BCAA (optional)

Post Workout 30g whey protein 30g whey protein

1 tbsp coconut/olive oil,

Condiments 200-300ml semi-skimmed milk/ 1 tbsp coconut/olive oil 1 tbsp coconut/olive oil
almond milk

~100kcal fruit e.g. 1 banana, 60g

Snacks ~100kcal fruit e.g. 1 banana 30g whey protein
oatmeal

4
 SAMPLE MEAL PLANS

2,250kcal option below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~2,250kcals, P: 185g, F: CALS: ~2,250kcals, P: 190g, F: 85g, CALS: ~2,250kcals, P: 195g, F: 110g,
Macros
60g, CHO: 240g CHO: 165g CHO: 130g

Meal 1 4 whole eggs 4 whole eggs 4 whole eggs

150g minced meat (5% fat), 80g

Meal 2 rice, ~50kcal tomato sauce, 150g chicken breast, 1 avocado 200g chicken breast, 1 avocado
~100g vegetables

150g chicken/turkey breast,

180g fillet steak, 180g sweet potato, 200g minced meat (5% fat), 40g
Meal 3 200g sweet potato, ~50g
~100g vegetables, 1tbsp olive oil peanut butter, ~100g vegetables
vegetables

150g chicken/turkey breast,

200g salmon fillet, 70g rice, ~100g
Meal 4 420kcal packet rice, ~50g 200g cod, 80g rice, ~50g vegetables
vegetables
vegetables

Pre-Workout 1 banana 50g oats, 100g frozen berries

Train 10g BCAA (optional) 10g BCAA (optional)

Post Workout 30g whey/vegan protein powder 30g whey/vegan protein powder

Condiments ~200ml sweetened almond milk

Snacks 40g mixed nuts ~200kcal fruit (e.g. apple + banana)

5
 SAMPLE MEAL PLANS

2,500kcal below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~2,500kcals, P: 185g, F: CALS: ~2,500kcals, P: 185g, F: 90g, CALS: ~2,500kcals, P: 190g, F:
Macros 60g, CHO: 300g CHO: 220g 130g, CHO: 130g

1 egg white, 3 whole eggs, ~25g 4 whole eggs, 1 egg white, ~25g
Meal 1 120g mackerel fillet, ~75g vegetables
spinach, 30g almonds spinach

150g chicken breast, 50g 150g salmon fillet, ~75g

Meal 2 150g turkey breast, 1 avocado
rice, ~75g vegetables vegetables, 30g walnuts

150g turkey breast, 50g rice, 150g minced meat (5% fat), 250g 250g minced meat (5% fat), ~75g
Meal 3 ~75g vegetables sweet potato, ~50g vegetables vegetables

150g cod, 250g sweet potato 150g prawns, 75g rice ~75g 170g fillet steak, 50g rice, ~75g
Meal 4 ~75g vegetables vegetables vegetables

Pre-Workout 80-100kcal fruit e.g.1 apple 80-100kcal fruit e.g. 100g berries

Train 10g BCAA (optional) 10g BCAA (optional)

Post Workout 30g whey/vegan protein powder 30g whey/vegan protein powder

1 tbsp coconut/olive oil,

1 tbsp coconut/olive oil, 200-300ml 1 tbsp coconut/olive oil, 200ml
Condiments 200-300ml semi-skimmed milk/
almond milk
semi-skimmed milk/almond milk semi-skimmed milk/almond milk

1 banana, 30g almonds, 40g

1 banana, 75g oatmeal + 1 tbsp
Snacks honey
1 banana, 50g oatmeal, 50g almonds oatmeal, 150g 0% fat greek
yogurt/cottage cheese

6
 SAMPLE MEAL PLANS

2,750kcal option below:

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~2,750kcals, P: 210g, F: CALS: ~2,750kcals, P: 210g, F: 105g, CALS: ~2,750kcals, P: 210g, F: 145g,
Macros 55g, CHO: 355g CHO: 250g CHO: 150g

160g mackerel fillet, ~75g

Meal 1 4 whole eggs, 30g mixed nuts 5 whole eggs, 130kcal chorizo/bacon
vegetables, 40g mixed nuts

150g chicken/turkey breast, 150g 150g chicken/turkey breast, 1 180g salmon fillet, ~75g vegetables,
Meal 2 sweet potato, ~75g vegetables 40g walnuts
avocado

150g minced meat (5% fat),

150g minced meat (5% fat), 250g 200g minced meat (7% fat), 50g rice,
Meal 3 100g rice, 50kcal tomato
sweet potato, ~50g vegetables ~75g vegetables
sauce, ~50g vegetables

150g chicken breast, 300kcal

180g fillet steak, 200g sweet 150g chicken/turkey breast, 1
Meal 4 wraps/tortilla, ~100g
potato, ~100g vegetables avocado, ~50g vegetables
vegetables

50g oatmeal, 100g frozen

Pre-Workout 80-100kcal fruit e.g. 1 apple
berries

Train 10g BCAA (optional) 10g BCAA (optional)

30g whey/vegan protein 30g whey/vegan protein powder +

Post Workout powder, ~200kcal fruit e.g. 1 1 banana + 150kcal fried fruit (e.g.
apple + 1 banana dates)

~250ml semi-skimmed milk/ 1 tbsp coconut/olive oil, ~250ml 1 tbsp coconut/olive oil, ~250ml semi-
Condiments almond milk skimmed milk/almond milk
semi-skimmed milk/almond milk

60g oatmeal, 100g frozen berries,

60g oatmeal, 100g frozen berries, 1
Snacks 1 bagel (~250kcal), 1 tbsp jam 1 tbsp honey + 150kcal low fat
banana
yogurt

7
 SAMPLE MEAL PLANS

3,000kcal below

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~3,000kcals, P: 200g, F: CALS: ~3,000kcals, P: 220g, F: 110g, CALS: ~3,000kcals, P: 260g, F: 150g,
Macros 60g, CHO: 400g CHO: 280g CHO: 160g

1 egg white, 3 whole eggs, ~25g 4 whole eggs, 2 egg whites, ~25g
Meal 1 75g oatmeal, 25g whey protein
spinach, 30g almonds spinach

175g chicken breast, 75g 250g chicken breast, 50g

Meal 2 150g turkey breast, 1 avocado
rice, ~75g vegetables almonds ~75g vegetables

175g turkey breast, 100g rice, 200g minced meat (5% fat), 300g 250g minced meat (5% fat), ~75g
Meal 3 ~75g vegetables sweet potato, ~50g vegetables vegetables, 40g goats cheese

150g cod, 300g sweet potato 200g chicken breast, 100g rice ~75g 300g prawns, 75g rice, ~75g
Meal 4 ~75g vegetables vegetables vegetables

80-100kcal fruit e.g.75g dried

Pre-Workout 80-100kcal fruit e.g.1 apple
cranberries

Train 10g BCAA (optional) 10g BCAA (optional)

30g whey/vegan protein powder,

Post Workout 30g whey/vegan protein powder
30g maltodextrin/dextrose

1 tbsp coconut/olive oil, 300ml 2 tbsp coconut/olive oil, 300ml semi- 2 tbsp coconut/olive oil, 200ml semi-
Condiments semi-skimmed milk/almond milk skimmed milk/almond milk skimmed milk/almond milk

1 banana, 80g oatmeal + 1 tbsp

80-100kcal fruit e.g. 1 banana,  50g 80-100kcal fruit e.g. 1 banana, 50g
Snacks honey, 80-100kcal fruit e.g. 100g
almonds oatmeal + 30g whey protein
berries

8
 SAMPLE MEAL PLANS

3,500kcal below

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~3,500kcals, P: 220g, F: CALS: ~3,500kcals, P: 230g, F: 125g, CALS: ~3,500kcals, P: 250g, F: 160g,
Macros 70g, CHO: 485g CHO: 360g CHO: 260g

1 egg white, 3 whole eggs, ~25g 4 whole eggs, 2 egg whites, ~25g
Meal 1 80g oatmeal, 25g whey protein
spinach, 40g almonds spinach

150g chicken breast, 100g 150g turkey breast, 50g rice, 1 250g chicken breast, 50g
Meal 2 rice, ~75g vegetables avocado almonds ~75g vegetables

250g minced meat (5% fat), 200g

200g turkey breast, 350g sweet 250g minced meat (5% fat), 300g
Meal 3 sweet potato ~75g vegetables, 40g
potato, ~75g vegetables sweet potato, ~50g vegetables
goats cheese

200g cod, 100g rice, ~75g 150g chicken breast, 100g rice ~75g 170g fillet steak, 100g rice, ~75g
Meal 4 vegetables vegetables vegetables

Pre-Workout 80-100kcal fruit e.g. 1 apple 80-100kcal fruit e.g. dates

Train 10g BCAA (optional) 10g BCAA (optional)

30g whey/vegan protein powder, 30g whey/vegan protein powder, 30g

Post Workout 30g maltodextrin/dextrose maltodextrin/dextrose

1 tbsp coconut/olive oil, 400ml 2 tbsp coconut/olive oil, 300ml semi- 2 tbsp coconut/olive oil, 300ml semi-
Condiments semi-skimmed milk/almond milk skimmed milk/almond milk skimmed milk/almond milk

1 banana, 100g oatmeal + 2 tbsp

1 banana, 1 apple, 50g almonds, 80g
Snacks honey, 100g berries, 100kcal 1 banana,  75g almonds, 1 apple
oatmeal + 25g whey protein
dried fruit

9
 SAMPLE MEAL PLANS

4,000kcal below

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~4,000kcals, P: 250g, F: CALS: ~4,000kcals, P: 280g, F: 120g, CALS: ~4,000kcals, P: 310g, F: 170g,
Macros 80g, CHO: 565g CHO: 430g CHO: 280g

100g oatmeal, 25g whey protein, 3 whole eggs, 3 egg whites, 40g 4 whole eggs, 2 egg whites, ~25g
Meal 1 2 tbsp honey, 50g berries walnuts, ~25g spinach spinach

200g chicken breast, 100g 200g turkey breast, 75g rice ~75g 250g chicken breast, 50g
Meal 2 rice, ~75g vegetables vegetables almonds ~75g vegetables

300g minced meat (5% fat), 200g

200g turkey breast, 350g sweet 250g minced meat (5% fat), 300g
Meal 3 sweet potato ~75g vegetables, 60g
potato, ~75g vegetables sweet potato, ~50g vegetables
goats cheese

250g cod, 100g rice, ~75g 200g chicken breast, 100g rice ~75g 250g fillet steak, 100g rice, ~75g
Meal 4 vegetables vegetables, 40g almonds vegetables

Pre-Workout 150kcal fruit 100kcal fruit

Train 10g BCAA (optional) 10g BCAA (optional)

30g whey/vegan protein powder, 30g whey/vegan protein powder, 60g

Post Workout 60g maltodextrin/dextrose maltodextrin/dextrose

2 tbsp coconut/olive oil, 400ml 2 tbsp coconut/olive oil, 350ml semi- 2 tbsp coconut/olive oil, 300ml semi-
Condiments semi-skimmed milk/almond milk skimmed milk/almond milk skimmed milk/almond milk

1 banana, 100g berries, 150kcal 1 banana, 150kcal dried fruit, 200kcal

1 banana, 1 apple, 50g almonds, 100g
Snacks dried fruit, 300kcal high carb/low high carb/low fat energy bar, 80g
oatmeal + 50g whey protein
fat energy bar oatmeal + 30g whey protein

10
 SAMPLE MEAL PLANS

4,250kcal below

HIGH CARB MED CARB LOW CARB (REST DAY)

CALS: ~4,250kcals, P: 220g, F: CALS: ~4,250kcals, P: 240g, F: 150g, CALS: ~4,250kcals, P: 240g, F: 236g,
Macros 90g, CHO: 645g CHO: 495g CHO: 320g

100g oatmeal, 25g whey

3 whole eggs, 40g walnuts, ~25g
Meal 1 protein, 2 tbsp honey, 50g 4 whole eggs, ~25g spinach
spinach
berries, 150kcal granola

150g chicken breast, 120g 150g turkey breast, 75g rice ~75g 150g chicken breast, 50g
Meal 2 rice, ~75g vegetables, 20g vegetables, 150kcal wholemeal almonds ~75g vegetables, 1
mixed nuts wrap, 1 avocado avocado

150g turkey breast, 350g 250g minced meat (5% fat), 300g 300g minced meat (5% fat), 250g
Meal 3 sweet potato, ~75g sweet potato, ~50g vegetables, sweet potato ~75g vegetables,
vegetables, 30g mixed nuts 150kcal sauce 60g goats cheese

150g chicken breast, 100g

200g cod, 100g rice, ~75g 200g fatty steak/salmon, 100g rice,
Meal 4 rice ~75g vegetables, 40g
vegetables, 150kcal sauce ~75g vegetables
almonds

Pre-Workout 150kcal fruit 100kcal fruit

Train 10g BCAA (optional) 10g BCAA (optional)

30g whey/vegan protein

30g whey/vegan protein powder,
Post Workout powder, 60g maltodextrin/
30g maltodextrin/dextrose
dextrose

2 tbsp coconut/olive oil,

2 tbsp coconut/olive oil, 350ml 3 tbsp coconut/olive oil, 300ml
Condiments 400ml semi-skimmed milk/
semi-skimmed milk/almond milk semi-skimmed milk/almond milk
almond milk

1 banana, 100g berries,

1 banana, 250kcal high carb/low 1 banana, 1 apple, 50g almonds,
Snacks 150kcal dried fruit, 250kcal
fat energy bar, 80g oatmeal 100g oatmeal, 150kcal granola
high carb/low fat energy bar

11
 VEGAN SAMPLE MEAL PLANS

CALS: ~1,500kcals, P: 112g, F: CALS: ~1,750kcals, P: 117g, F: 73g, CALS: ~2,000kcals, P: 112g, F:
Macros
47g, CHO: 165g CHO: 152g 47g, CHO: 165g

30g vegan protein, 10g 30g vegan protein, 10g

30g vegan protein, 250ml
Meal 1 spirulina, 250ml unsweetened spirulina, 200ml unsweetened
unsweetened almond milk
almond milk almond milk

100kcal seeded wholemeal 110g tofu, 50g rice, 100g mixed 200kcal seeded wholemeal
Meal 2
bread, 1/2 avocado beans, 50g green veg bread, 1 avocado

200g tofu, 100g beetroot, 200g tofu, 250kcal lentils,

110g tofu, 150kcal seeded
100g mixed beans, 50g leafy 100g mixed beans, 50g green
Meal 3 wholemeal bread, 100g beetroot, 1
greens, 100g bell peppers, vegetables, 20g chopped
avocado
15ml balsamic dressing garlic, 70g tomatoes

100g quorn mince, 150g

sweet potato, 100 green
Meal 4
vegetables, 70g tomatoes,
20g chopped garlic

40g oatmeal, 200ml 50g oatmeal, 250ml

40g oatmeal, 200ml unsweetened
unsweetened almond milk, unsweetened almond milk,
Pre-Workout almond milk, 100g frozen berries,
100g frozen berries, sprinkle 100g frozen berries, sprinkle
sprinkle cinnamon
cinnamon cinnamon

Train

40g pea protein, 10g

80-100kcal fruit e.g. 1 apple 30g vegan protein powder, 20g spirulina, 1 banana, 20g chia
Post Workout
or 1 banana chia seeds seeds, 200ml unsweetened
almond milk

Condiments

Snacks

12
 VEGAN SAMPLE MEAL PLANS

CALS: ~2,500kcals, P: 180g, F: CALS: ~2,750kcals, P: 180g, F: CALS: ~3,000kcals, P: 215g, F:

Macros
78g, CHO: 242g 78g, CHO: 242g 100g, CHO: 298g

30g vegan protein, 10g 30g vegan protein, 10g

45g vegan protein, 10g
Meal 1 spirulina, 250ml unsweetened spirulina, 250ml unsweetened
spirulina, 20g chia seeds
almond milk almond milk

240g vegan meatballs, 100g

100kcal seeded wholemeal 200kcal seeded wholemeal
Meal 2 chopped tomatoes, 150g pasta
bread, 1 avocado bread, 1 avocado
sauce, 15g chopped garlic

175g quorn mince, 250g 200g tofu, 100g beetroot, 100g 200g tofu, 100g beetroot, 100g
Meal 3 curried chickpeas, 50g green mixed beans, 100g bell mixed beans, 100g bell
veg peppers, 100g green veg peppers, 100g green veg

175g vegan chicken/burgers,

Meal 4 250g sweet potatoes, 100g
green veg

60g oatmeal, 250ml 70g oatmeal, 200ml 70g oatmeal, 200ml

unsweetened almond milk, unsweetened almond milk, unsweetened almond milk,
Pre-Workout
100g frozen berries, sprinkle 100g frozen berries, sprinkle 100g frozen berries, sprinkle
cinnamon cinnamon cinnamon

Train

200g vegan meatballs, 100g 200g vegan meatballs, 100g

170g tofu, 220g sweet potato,
chopped tomatoes, 150g pasta chopped tomatoes, 150g pasta
Post Workout 100 green vegetables, 100g
sauce, 40g red onion, 20g sauce, 40g red onion, 20g
beetroot
chopped garlic, 50g rice chopped garlic, 50g rice

Condiments

30g mixed nuts, 1 banana, 1

Snacks 20g mixed nuts, 1 banana 20g mixed nuts, 1 banana
apple

13
 VEGAN SAMPLE MEAL PLANS

CALS: ~3,250kcals, P: 183g, F: CALS: ~3,500kcals, P: 183g, F:

Macros
106g, CHO: 375g 106g, CHO: 375g

30g vegan protein, 10g 30g vegan protein, 10g

Meal 1 spirulina, 250ml unsweetened spirulina, 250ml unsweetened
almond milk almond milk, 1 avocado

200kcal seeded wholemeal 200kcal seeded wholemeal

Meal 2
bread, 1 avocado bread, 40g peanut butter

200g tofu, 100g beetroot, 100g 200g tofu, 100g beetroot, 100g
mixed beans, 100g bell mixed beans, 100g bell
Meal 3
peppers, 100g green veg, 300g peppers, 100g green veg, 250g
sweet potato sweet potato

Meal 4

80g oatmeal, 200ml 80g oatmeal, 200ml

unsweetened almond milk, unsweetened almond milk,
Pre-Workout
100g frozen berries, sprinkle 100g frozen berries, sprinkle
cinnamon cinnamon

Train

200g vegan meatballs, 100g 200g vegan meatballs, 100g

chopped tomatoes, 150g pasta chopped tomatoes, 150g pasta
Post Workout
sauce, 40g red onion, 20g sauce, 40g red onion, 20g
chopped garlic, 70g rice chopped garlic, 90g rice

Condiments

40g mixed nuts, 1 banana, 1 1 banana, 1 apple, 30g nakd

Snacks
apple bar, 150kcal dates

14
For Food Substitutions click the link below:
https://drive.google.com/file/d/13eRQufXPTyMVnYXBaIh7YxJWp1T7Yno
4/view?usp=sharing

15