🗓️ 1-Week Protein Shake Lunch Plan

Day 1 – Chocolate Banana Shake + Rice Cakes

Shake:

• 1 scoop chocolate protein powder (30g)
• 200ml milk (dairy or plant-based)
• ½ frozen banana
• 1 tsp cocoa powder
• Ice cubes

Sides:

• 2 plain rice cakes

Macros (approx.):

• Calories: 330 kcal
• Protein: 26g
• Carbs: 44g
• Fat: 4g

Day 2 – Berry Vanilla Shake + Handful of Almonds

Shake:

• 1 scoop vanilla protein powder
• 150ml milk + 50ml water
• ½ cup frozen mixed berries
• 1 tsp chia seeds

Sides:

• 15 almonds (~15g)

Macros (approx.):

• Calories: 330 kcal
• Protein: 25g
• Carbs: 28g
• Fat: 12g

Day 3 – Tropical Coconut Shake + Oat & Seed Muffin

Shake:

• 1 scoop vanilla protein powder
• 200ml light coconut milk
• ½ cup frozen pineapple
• 1 tsp shredded coconut

Side:

• 1 homemade or store-bought oat & seed muffin (~60g)

Macros (approx.):

• Calories: 370 kcal
• Protein: 24g
• Carbs: 45g
• Fat: 9g

Day 4 – Peanut Butter & Banana Shake + Carrot Sticks

Shake:

• 1 scoop chocolate or vanilla protein powder
• 200ml milk
• 1 tbsp peanut butter
• ½ banana
• Ice cubes

Side:

• 100g carrot sticks

Macros (approx.):

• Calories: 360 kcal
• Protein: 27g
• Carbs: 31g
• Fat: 11g

Day 5 – Green Protein Shake + Boiled Egg

Shake:

• 1 scoop vanilla protein powder
• 200ml milk or water
• ½ cup spinach
• ½ banana or ½ cup mango
• 1 tsp flaxseed

Side:

• 1 boiled egg

Macros (approx.):

• Calories: 320 kcal
• Protein: 28g
• Carbs: 25g
• Fat: 10g

Day 6 – Chocolate Almond Shake + Apple

Shake:

• 1 scoop chocolate protein powder
• 200ml milk
• 1 tbsp almond butter
• Ice cubes

Side:

• 1 medium apple

Macros (approx.):

• Calories: 345 kcal
• Protein: 27g
• Carbs: 35g
• Fat: 10g

Day 7 – Berry Oat Shake + Greek Yogurt

Shake:

• 1 scoop vanilla protein powder
• 150ml milk + 50ml water
• ½ cup frozen mixed berries
• 2 tbsp oats

Side:

• 80g Greek yogurt

Macros (approx.):

• Calories: 370 kcal
• Protein: 30g
• Carbs: 40g
• Fat: 7g

💡 Meal Prep Tips:

• Pre-portion shakes in shaker bottles without liquid. Add milk/fruit in the morning.
• Freeze fruit in advance for thick shakes and minimal ice.
• Boiled eggs, carrot sticks, apples, almonds, and rice cakes can be prepped for 3–4 days in advance.
• Optional: Add a teaspoon of cinnamon, vanilla, or cocoa for flavor without calories.

🍗 Chicken Shawarma (Slow Cooker)

Prep time: ~10 minutes
Serves: 4

Ingredients

• 600–700g chicken thighs or breasts
• 1 onion, sliced
• 1 tbsp ground cumin
• 1 tbsp paprika
• 1 tsp ground coriander
• 1 tsp turmeric
• ½ tsp cinnamon
• Juice of 1 lemon
• 100ml chicken stock

Instructions

1. Place the sliced onion in the base of the slow cooker.
2. In a jug, mix the spices, lemon juice and chicken stock.
3. Add the chicken and pour over the spice mixture.
4. Cook on LOW for 6 hours or HIGH for 3–4 hours.
5. Shred the chicken and mix through the juices.
6. Serve in wraps, with rice, or over salad.

Approximate Nutrition (per serving)

• Calories: ~350 kcal
• Protein: ~40g
• Carbohydrates: ~6g
• Fat: ~15g

🍗 BBQ Pulled Chicken (Slow Cooker)

Prep time: ~5 minutes
Serves: 4

Ingredients

• 600–800g chicken breasts
• 200ml BBQ sauce
• 1 onion, sliced (optional)
• 100ml chicken stock

Instructions

1. Add the chicken and onion to the slow cooker.
2. Pour over the BBQ sauce and chicken stock.
3. Cook on LOW for 4–6 hours or HIGH for 3–4 hours.
4. Shred the chicken using two forks and stir into the sauce.
5. Serve in wraps, buns, jackets or with rice.

Approximate Nutrition (per serving)

• Calories: ~360 kcal
• Protein: ~42g
• Carbohydrates: ~12g
• Fat: ~6g

🍛 Thai Green Curry (Slow Cooker Shortcut)

Prep time: ~5 minutes
Serves: 4

Ingredients

• 600g chicken breast or thighs
• 1 jar Thai green curry paste or sauce
• 1 tin (400ml) coconut milk
• 200g frozen mixed vegetables
• Lime wedges or fresh coriander (optional)

Instructions

1. Add the chicken, curry paste (or sauce) and coconut milk to the slow cooker.
2. Stir well to combine.
3. Add the frozen vegetables.
4. Cook on LOW for 5–6 hours or HIGH for 3–4 hours.
5. Stir before serving and finish with lime or coriander if desired.
6. Serve with rice or noodles.

Approximate Nutrition (per serving)

• Calories: ~460 kcal
• Protein: ~36g
• Carbohydrates: ~14g
• Fat: ~30g

🍗 Slow Cooker Chicken Tikka

Prep time: ~10 minutes
Serves: 4

Ingredients

• 700g chicken breast or thighs, diced
• 1 onion, diced
• 1 tsp garlic paste
• 1 tsp ginger paste
• 3 tbsp tikka paste
• 500ml passata
• 1 tbsp soft brown sugar
• ½ tsp cinnamon
• 5 cardamom pods
• 100ml double cream
• Fresh coriander, to serve

Instructions

1. Add the chicken, onion, garlic, ginger, tikka paste, passata, sugar, cinnamon and cardamom pods to the slow cooker.
2. Stir well to combine.
3. Cook on LOW for 5–7 hours or HIGH for 4–5 hours.
4. Around 1 hour before serving, shred or break up the chicken slightly and stir in the double cream.
5. Continue cooking for the remaining time.
6. Garnish with fresh coriander and serve with rice, naan or poppadoms.

Approximate Nutrition (per serving – curry only)

• Calories: ~420 kcal
• Protein: ~38g
• Carbohydrates: ~12g

Fat: ~24g