Easy meal ideas for gym days

Aim for balance across your week

The NHS Eatwell Guide describes a balance of food groups across a day or week; every meal does not have to be perfect. Include vegetables and fruit, starchy foods, protein foods and dairy or suitable alternatives.

These meal ideas are examples, not a prescribed diet. Portions depend on your needs and appetite. Check allergies and seek professional dietary advice for individual medical needs.

Three easy combinations

Swap ingredients to fit your budget and preferences.

• Breakfast: oats with milk or a suitable fortified alternative and fruit.
• Lunch: a wholegrain wrap with beans or chicken and salad.
• Dinner: potatoes or rice with vegetables and fish, tofu or lentils.

Make ingredients do more than one job

Use a bag of frozen vegetables in several meals and keep a few simple staples such as oats, rice and tinned beans. Supplements are optional, not a requirement for starting at the gym.

AI meal suggestions need your review, especially ingredients, allergens and portions. A registered dietitian can advise on individual needs.