Meal Prep Recipes
Start your journey to the 1% by purchasing any item of clothing and unlocking exclusive access to our purpose built Road to 1% App. Inside, you’ll find a collection of chef designed meal prep recipes made to fuel your performance and keep you on track. Each recipe is simple to make, packed with flavour, and built for results, helping you eat smarter, stay consistent, and feel your best while chasing your goals.
Breakfast
Breakfast Burrito
Power Bowl
Spinach & Feta Egg Muffins
HighProtein French Toast
The Boys Breakfast
Protein Pancakes
Overnight Oats
Smoked Salmon Omlette
Chicken Breakfast Wrap
Greek Yoghurt Parfait
Lunch
Chicken & Prawn Wraps
Creamy Chicken Pasta
Steak & Quinoa Strength Plate
Turkey Egg Fried Rice
Chicken Sweet Potato Bowl
Beef & Lentil Chilli
Teriyaki Salmon Duo
Chicken Pasta Bake
Tuna & Egg Protein Bowl
Prawn & Chicken Fried Rice
Dinner
Creamy Prawn & Asparagus Risotto
Beef & Sweet Potato Shepherd’s Pie
Chicken & Vegetable Stir Fry
Honey Soy Glazed Beef Strips
Lemon Herb Baked Cod with Garlic Couscous
Cajun Chicken with Creamy Garlic Mash
Korean-Style Beef & Noodle Bowl
Mediterranean Turkey Meatballs
Baked Lemon Dill Salmon
Chicken Tikka Bowl
General Rules of Thumb
Breakfast Guidelines
Start your day by hydrating before you eat, a glass of water boosts digestion, energy, and mental clarity. Enjoy caffeine after food to keep cortisol stable, then focus on a balanced breakfast built around high protein, smart carbs, and a touch of healthy fats.
Lunch Guidelines
Focus on a meal that fuels you without slowing you down. Lean protein and vegetables, then add carbs based on how active your afternoon will be. Including fermented or fibre rich foods, these can improve digestion and stabilise blood sugar, helping you stay focused for longer. Keep the meal lighter in fats to avoid the mid afternoon crash.
Dinner Guidelines
For dinner, aim for a meal that’s satisfying but easy on the stomach, built around slower digesting carbs to support recovery overnight. Prioritise warm, cooked foods in the evening, your digestion naturally slows later in the day, and cooked meals are easier for the body to break down than cold ones. Try to finish eating 2–3 hours before sleep to improve recovery, hormone balance, and sleep quality. Including foods rich in magnesium like leafy greens or potatoes, can also help the body unwind and promote deeper rest.