NUTRITION

Fuel your body like the machine it is. Every meal is an opportunity to get stronger.

Simple Recipes

High Protein

Proven Results

Nutrition Fundamentals

Master these basics and watch your performance skyrocket.

Hydration is King

Drink around 3-4 pints of water daily. Your performance depends on it.

Protein Priority

Aim for 1g per pound of body weight. Build and maintain that muscle.

Meal Timing Matters

Eat protein within 30 minutes post-workout for optimal recovery.

Quality Over Quantity

Choose whole, unprocessed foods. Your body knows the difference.

Power Recipes

Simple, effective meals that fuel champions. No complicated ingredients, just results. Used Aldi and Lidl ingredients as suggested by the Aldi and Lidl websites with rough prices. Use common sense when cooking or ask a professional.

Budget Power Breakfast Bowl

Breakfast

10 min

1 serving

A cheap and healthy breakfast using Aldi & Lidl ingredients. High protein, high fibre, and under £2 per serving!

Macros per serving:

Calories: 380

Protein: 22g

Carbs: 42g

Fat: 16g

Aldi Brooklea Greek Style Natural Yoghurt (500g)

£0.89 • £0.27 per serving

150g

Lidl Crownfield Porridge Oats (1kg)

£0.95 • £0.05 per serving

50g

Aldi Bramwells Frozen Mixed Berries (1kg)

£2.49 • £0.19 per serving

75g

Lidl Crownfield Mixed Nuts (200g)

£1.99 • £0.25 per serving

25g

Aldi Bramwells Clear Honey (340g)

£1.29 • £0.06 per serving

15g

Lidl Crownfield Chia Seeds (200g)

£1.99 • £0.10 per serving

10g

Total cost per serving: £1.92 (vs £4-6 at cafes!)

Quick Turkey & Sweet Potato Bowl

Post-Workout

15 min

1 serving

A protein-packed meal using lean turkey and sweet potato. Perfect post-workout fuel under £3!

Macros per serving:

Calories: 420

Protein: 38g

Carbs: 35g

Fat: 14g

Lidl Crownfield Turkey Breast Fillets (400g)

£2.99 • £1.12 per serving

150g

Aldi Bramwells Sweet Potatoes (1kg)

£1.29 • £0.26 per serving

200g

Aldi Bramwells Frozen Broccoli (1kg)

£1.49 • £0.15 per serving

100g

Lidl Crownfield Olive Oil (500ml)

£2.99 • £0.06 per serving

1 tbsp

Aldi Bramwells Garlic (3 pack)

£0.45 • £0.03 per serving

2 cloves

Lidl Crownfield Mixed Herbs (25g)

£0.85 • £0.01 per serving

1 tsp

Total cost per serving: £2.63 (vs £8-12 at meal prep services!)

Champion's Chicken & Couscous

Lunch/Dinner

25 min

4 servings

A classic combination that builds champions. Simple, effective, and delicious with budget-friendly ingredients.

Macros per serving:

Calories: 395

Protein: 40g

Carbs: 35g

Fat: 12g

Aldi Ashfield Farm Chicken Breast Fillets (650g)

£3.99 • £2.46 per serving

400g

Lidl Crownfield Couscous (500g)

£1.25 • £0.50 per serving

200g

Aldi Bramwells Frozen Broccoli (1kg)

£1.49 • £0.45 per serving

300g

Lidl Crownfield Olive Oil (500ml)

£2.99 • £0.12 per serving

2 tbsp

Aldi Bramwells Garlic (3 pack)

£0.45 • £0.05 per serving

3 cloves

Lidl Crownfield Mixed Herbs (25g)

£0.85 • £0.02 per serving

2 tsp

Total cost per serving: £3.60 (vs £10-15 at restaurants!)

Simple Protein Smoothie

Post-Workout

5 min

1 serving

A quick and affordable protein smoothie using Aldi & Lidl ingredients. Perfect for post-workout recovery under £2!

Macros per serving:

Calories: 340

Protein: 32g

Carbs: 28g

Fat: 12g

Lidl Crownfield Whey Protein Powder (1kg)

£19.99 • £0.60 per serving

30g

Aldi Bramwells Bananas (6 pack)

£0.89 • £0.15 per serving

1 medium

Aldi Bramwells Frozen Spinach (1kg)

£1.49 • £0.07 per serving

50g

Lidl Crownfield Almond Milk (1L)

£1.25 • £0.31 per serving

250ml

Lidl Crownfield Peanut Butter (340g)

£1.99 • £0.09 per serving

15g

Ice cubes

Free • £0.00 per serving

6 cubes

Total cost per serving: £1.22 (vs £4-6 at smoothie bars!)

Protein-Packed Scrambled Eggs

Breakfast

12 min

1 serving

A high-protein breakfast scramble with mushrooms and spinach. Quick, healthy, and under £2 per serving!

Macros per serving:

Calories: 320

Protein: 24g

Carbs: 18g

Fat: 16g

Aldi Ashfield Farm Large Eggs (6 pack)

£1.25 • £0.63 per serving

3 eggs

Aldi Bramwells Mushrooms (250g)

£0.89 • £0.36 per serving

100g

Aldi Bramwells Frozen Spinach (1kg)

£1.49 • £0.07 per serving

50g

Lidl Crownfield Olive Oil (500ml)

£2.99 • £0.03 per serving

1 tsp

Aldi Bramwells Garlic (3 pack)

£0.45 • £0.02 per serving

1 clove

Lidl Crownfield Mixed Herbs (25g)

£0.85 • £0.01 per serving

1/2 tsp

Lidl Crownfield Wholemeal Bread (800g)

£0.95 • £0.12 per serving

1 slice

Total cost per serving: £1.24 (vs £6-8 at cafes!)

Healthy Snack Alternatives

Snacks

5 min

1 serving

Delicious healthy snacks to replace chocolate, crisps, and other unhealthy treats. Sweet and savoury options under £1!

Macros per serving:

Calories: 280

Protein: 18g

Carbs: 25g

Fat: 14g

Aldi Brooklea Greek Style Natural Yoghurt (500g)

£0.89 • £0.27 per serving

150g

Lidl Crownfield Honey Nut Cereal (500g)

£1.25 • £0.08 per serving

30g

Aldi Bramwells Mixed Berries (1kg frozen)

£2.49 • £0.12 per serving

50g

Lidl Crownfield Mixed Nuts (200g)

£1.99 • £0.25 per serving

25g

Aldi Ashfield Farm Chicken Breast Strips (400g)

£3.99 • £0.50 per serving

50g

Lidl Crownfield Popcorn Kernels (500g)

£0.95 • £0.06 per serving

30g

Aldi Bramwells Dark Chocolate (70% cocoa, 100g)

£1.29 • £0.19 per serving

15g

Total cost per serving: £1.47 (vs £3-5 for unhealthy snacks!)

Ready to Fuel Success?

Your body is your vehicle to greatness. Start feeding it like the champion you are.