Whitney’s nutrition program
A full week of balanced, delicious meals to fuel your workouts, support your goals and keep you feeling your best every day.
See the planDrink 2–2.5 L of water a day. Start every morning with a full glass.
Include a good protein source at every meal.
Aim for 5+ different coloured vegetables and fruits a day.
Eat every 3–4 hours to keep your energy steady and cravings low.
Day 1
Fresh Start & Energy Reset
Breakfast
Creamy Greek yogurt layered with mixed berries, crunchy granola, chia seeds and a drizzle of honey. High in protein and probiotics to kickstart your week.
Lunch
Juicy grilled chicken breast over a bed of mixed greens, cherry tomatoes, cucumber, avocado and a light lemon-olive oil dressing. Light but incredibly filling.
Supper
Oven-baked salmon fillet seasoned with garlic, lemon and herbs served alongside roasted sweet potato, broccoli and fluffy quinoa. Omega-3 rich and incredibly satisfying.
Day 2
High Protein Power Day
Breakfast
Whole grain toast topped with mashed avocado, two perfectly poached eggs, everything bagel seasoning and a squeeze of lemon. A fan favourite for good reason.
Lunch
Lean ground turkey with fluffy quinoa, roasted peppers, spinach, black beans and a tahini drizzle. Meal-prep friendly and absolutely packed with nutrients.
Supper
Tender strips of lean beef tossed with broccoli, snap peas, carrots and bell peppers in a light soy-ginger sauce. Served over fluffy brown rice. Quick, satisfying and full of iron.
Day 3
Anti-Inflammatory & Recovery Day
Breakfast
Thick blended base of frozen mango, spinach, banana and protein powder, topped with sliced kiwi, coconut flakes, hemp seeds and fresh berries. Beautiful and nourishing.
Lunch
Whole wheat wrap filled with wild tuna, creamy avocado, red onion, spinach, and a squeeze of lemon. Simple, portable and loaded with omega-3s and healthy fats.
Supper
Pan-seared chicken breast marinated in turmeric, ginger and coconut milk, paired with creamy sweet potato mash and steamed green beans. Anti-inflammatory and incredibly comforting.
Day 4
Strength & Carb Fuel Day
Breakfast
Creamy oats soaked overnight in almond milk with chia seeds, vanilla and maple syrup, topped with fresh strawberries, blueberries and sliced almonds. Prep it the night before for an effortless morning.
Lunch
Flaked baked salmon over brown rice with edamame, shredded purple cabbage, sliced cucumber, carrot ribbons and a sesame-miso dressing. Colourful, crunchy and full of goodness.
Supper
Protein pasta tossed with grilled chicken, cherry tomatoes, spinach, olives and a light garlic olive oil sauce. Comforting, filling and perfectly balanced for a hard training day.
Day 5
Feel-Good Treat Yourself Day
Breakfast
Light and fluffy protein pancakes made with oat flour and banana, served with fresh berries, a dollop of Greek yogurt and a light drizzle of pure maple syrup. Weekend-worthy on a Friday.
Lunch
Juicy grilled shrimp over arugula with ripe mango cubes, red onion, avocado and a zesty lime-cilantro dressing. Fresh, vibrant and ready in 15 minutes.
Supper
Tender chicken simmered in a rich, fragrant tomato-spice sauce served with fluffy cauliflower rice and topped with fresh cilantro. A healthy twist on a classic comfort dish.
Day 6
Slow Morning & Social Eating
Breakfast
Three-egg omelette loaded with sautéed mushrooms, spinach, cherry tomatoes and feta cheese. Served with a slice of toasted sourdough and fresh fruit. Weekend brunch without the guilt.
Lunch
Hearty red lentil soup with roasted carrots, celery, cumin, smoked paprika and a squeeze of lemon. Served with a slice of whole grain bread. Warm, filling and great for meal prep.
Supper
Lean sirloin steak grilled to perfection, served with crispy herb-roasted baby potatoes and tender asparagus spears. A satisfying weekend supper that feels indulgent but isn’t.
Day 7
Reset, Restore & Meal Prep
Breakfast
Thick slices of whole grain bread dipped in a cinnamon-vanilla egg mixture, pan-fried golden and served with sliced banana, a sprinkle of cinnamon and a light drizzle of maple syrup.
Lunch
Colourful bell peppers stuffed with seasoned ground turkey, brown rice, black beans, corn and salsa, baked until tender and topped with a sprinkle of cheese. Wholesome & meal-prep perfect.
Supper
Glazed salmon fillet in a sweet honey-garlic sauce served with sautéed bok choy and sesame soba noodles. A restaurant-quality meal to end the week on a high note.
Tap a day to see its full menu.
Whitney’s nutrition tips
Aim for about 0.7–1 g of protein per lb of body weight. It keeps you full and helps your muscles recover. Think chicken, eggs, fish, Greek yogurt and legumes.
Skipping meals often leads to overeating later. Eating every 3–4 hours keeps your energy steady and cravings low.
Fill at least half your plate with colourful vegetables at lunch and supper for fibre, vitamins and minerals.
Have a glass of water before each meal. Thirst can feel a lot like hunger, so staying hydrated helps cut unnecessary snacking.
The shorter the ingredient list, the better. Build most meals from whole foods and enjoy the rest: the 80/20 rule applies.
Poor sleep can increase hunger and cravings. Aim for 7–9 hours a night. It’s one of the best things you can do for your goals.
This week is a great starting point. Whitney can build you a nutrition plan tailored to your body, goals and lifestyle.
Book my free consultationThis meal program is general guidance for healthy adults, not medical or dietary advice. Calories and macros are approximate. If you have allergies, a medical condition, are pregnant or breastfeeding, please check with your doctor or a registered dietitian before changing your diet.