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Chania

Fitness & Sport

Fitness & Sport

Balanced, vegetarian, vegan, paleo, low carbs, pescatarian (build muscle, lean gain, fat loss, energy boost) based on Calories calculation

  • Balanced
  • Vegetarian
  • Vegan
  • Pescatarian
  • Paleo
  • Low carb
  • week1
  • week2
  • week3

Monday

Breakfast

eggs cheese omelette with wholegrain toasts

Lunch

tomato chicken with roots vegetables, chickpeas, boiled potatoes, green salad with dressing

Dinner

curried cod with wholegrain spicy pasta with mushrooms, and green salad

Tuesday

Breakfast

protein pancakes with peanut butter and berries

Lunch

tomato and onion salmon with basmati rice, courgette and green salad

Dinner

chicken stir-fry with carrots and broccoli and green salad

Wednesday

Breakfast

egg muffins with cheese and tomatoes

Lunch

prawns stir-fry noodles and colourful salad

Dinner

Haddock pie with green salad

Thursday

Breakfast

eggs omelette with cheese and spinach

Lunch

Beef curry with brown rice and green salad

Dinner

baked chicken with lemon rice and green salad with seeds

Friday

Breakfast

pancakes with berries and pistachios

Lunch

chicken peanut butter sauce salad

Dinner

baked chicken with lemon rice, roast vegetable sauce and green salad

Monday

Breakfast

egg muffins with cheese and peppers

Lunch

lavender chicken with roast vegetables, sweet potato and green salad

Dinner

tomato and onion baked Salmon, garlic cauliflower, green salad with seeds

Tuesday

Breakfast

eggs omelette with cheese and spinach

Lunch

Beef curry with spiced chickpeas and healthy green salad

Dinner

tomato chicken with roots vegetables and chickpeas and green salad with seeds

Wednesday

Breakfast

protein pancakes with peanut butter and berries

Lunch

dill cod with rice, courgettes and healthy green salad

Dinner

miso pork with brown rice, green salad with seeds

Thursday

Breakfast

egg muffins with cheese and spinach

Lunch

thyme and garlic chicken with roast vegetables, sweet potato and green salad

Dinner

tarragon Salmon with garlic cauliflower, green salad with seeds

Friday

Breakfast

baked Eggs with cheese on slice of bread, berries and almond flakes

Lunch

lemon and paprika chicken with boiled potatoes, broccoli and asparagus, green salad with dressing

Dinner

dill cod with wholegrain pasta with mushrooms and healthy green salad

Monday

Breakfast

egg omelette with cheese, spinach

Lunch

Mediterranean chicken with rice and colourful salad

Dinner

chicken stir-fry with carrots and broccoli and green salad

Tuesday

Breakfast

granola with yogurt and berries

Lunch

chicken with peanut butter dressing salad

Dinner

roast lamb with yogurt and bulgur salad

Wednesday

Breakfast

overnight oats with mango and kiwi

Lunch

baked trout with vegetable sous pearl barley

Dinner

lemon and paprika chicken with courgette and green salad

Thursday

Breakfast

egg muffins with cheese and tomatoes

Lunch

confit salmon with brawn rice and colourful salad

Dinner

baked cod with dill, spicy pasta and salad

Friday

Breakfast

protein pancakes apple jam and almonds flakes

Lunch

rosemary baked chicken with honey roast veg and green salad

Dinner

Haddock pie with green salad

  • week1
  • week2
  • week3

Monday

Breakfast

egg muffin with tomato and cheese

Lunch

mac & cheese with onion marmalade and green salad

Dinner

kale and tofu salad

Tuesday

Breakfast

overnight oats with berries

Lunch

cauliflower soup with seeds roll

Dinner

chickpeas and quinoa salad

Wednesday

Breakfast

protein pancakes with nuts

Lunch

hummus and roast vegetables wrap and mix salad

Dinner

veggie burger with green salad

Thursday

Breakfast

egg omelette with cheese and spinach

Lunch

carrot and coconut soup with seeds roll

Dinner

staffed sweet potato with healthy green salad

Friday

Breakfast

granola with yogurt and berries

Lunch

lentil and potato stew with naan bread

Dinner

quinoa and cauliflower salad

Monday

Breakfast

pancakes with pistachios and berries

Lunch

leak and potato soup with seeds roll

Dinner

hummus avocado and roast vegetables wrap and healthy colourful salad

Tuesday

Breakfast

banana peanut butter oats

Lunch

stir-fried tofu noodles with healthy green salad

Dinner

lentil coconut curry with rice and healthy colourful salad

Wednesday

Breakfast

egg muffins with peppers and cheese

Lunch

veggie burger with green salad

Dinner

kale and tofu salad

Thursday

Breakfast

overnight oats with berries

Lunch

tofu and rice with healthy green salad

Dinner

soba noodles with healthy colourful salad

Friday

Breakfast

scrambled eggs with cheese and spinach

Lunch

tomato and orange soup with seeds roll

Dinner

lentil and potato stew with naan bread

Monday

Breakfast

egg muffin with tomatoes and cheese

Lunch

tomato spaghetti with green salad

Dinner

hummus and roast vegetables wrap with healthy green salad

Tuesday

Breakfast

paleo granola cashew milk

Lunch

brown rice and pumpkin salad

Dinner

tomato curry with healthy green salad

Wednesday

Breakfast

protein pancakes with berries

Lunch

cauliflower soup with naan bread

Dinner

stir fried tofu noodles

Thursday

Breakfast

overnight oats with berries and almond

Lunch

carrot and coconut soup with seeds roll

Dinner

potato chickpeas curry

Friday

Breakfast

omelette with spinach and mushrooms

Lunch

hummus avocado fresh vegetables wrap and healthy green salad

Dinner

lentil coconut curry with rice

  • week1
  • week2
  • week3

Monday

Breakfast

crashed avocado sandwich

Lunch

mac & cheese (vegan cheddar) with onion marmalade and green salad

Dinner

kale and tofu salad

Tuesday

Breakfast

overnight oats with berries

Lunch

cauliflower soup with wholemeal roll

Dinner

chickpeas and quinoa salad

Wednesday

Breakfast

protein pancakes with nuts

Lunch

hummus and roast vegetables wrap and mix salad

Dinner

veggie burger with green salad

Thursday

Breakfast

fruits smoothie

Lunch

carrot and coconut soup with wholemeal roll

Dinner

staffed sweet potato with healthy green salad

Friday

Breakfast

granola with yogurt and berries

Lunch

lentil and potato stew with wholemeal pita

Dinner

quinoa and cauliflower salad

Monday

Breakfast

pancakes with pistachios and berries

Lunch

leak and potato soup with wholemeal roll

Dinner

hummus avocado and roast vegetables wrap and healthy colourful salad

Tuesday

Breakfast

banana peanut butter oats

Lunch

stir-fried tofu noodles (not eggs noodles) with healthy green salad

Dinner

lentil coconut curry with rice and healthy colourful salad

Wednesday

Breakfast

crashed avocado sandwich

Lunch

veggie burger with green salad

Dinner

kale and tofu salad

Thursday

Breakfast

overnight oats with berries

Lunch

tofu and rice with healthy green salad

Dinner

soba noodles with healthy colourful salad

Friday

Breakfast

granola with almond milk and berries

Lunch

tomato and orange soup with wholemeal roll

Dinner

lentil and potato stew with wholemeal pita

Monday

Breakfast

protein shake

Lunch

tomato spaghetti with green salad

Dinner

hummus and roast vegetables wrap with healthy green salad

Tuesday

Breakfast

paleo granola cashew milk

Lunch

brown rice and pumpkin salad

Dinner

tomato curry with healthy green salad

Wednesday

Breakfast

protein pancakes with berries

Lunch

cauliflower soup with wholemeal pita

Dinner

stir fried tofu noodles

Thursday

Breakfast

overnight oats with berries and almond

Lunch

carrot and coconut soup with wholemeal roll

Dinner

potato chickpeas curry

Friday

Breakfast

crashed avocado sandwich

Lunch

hummus avocado fresh vegetables wrap and healthy salad

Dinner

lentil coconut curry with rice

  • week1
  • week2
  • week3

Monday

Breakfast

granola with yogurt and berries

Lunch

thyme salmon with healthy green salad

Dinner

leak and potato soup with seeds roll

Tuesday

Breakfast

granola with yogurt and berries

Lunch

prawns noodles

Dinner

stuffed sweet potato with green salad

Wednesday

Breakfast

mackerel sandwich

Lunch

tomato soup with nan bread

Dinner

trout with vegetables sauce

Thursday

Breakfast

crushed avocado on toast

Lunch

kale and tofu salad

Dinner

tarragon salmon with garlic cauliflowers

Friday

Breakfast

tomato egg muffins

Lunch

confit salmon with green salad

Dinner

quinoa and cauliflower salad

Monday

Breakfast

overnight oats with berries and almond

Lunch

carrot and coconut soup with nan bread

Dinner

haddock pie with green salad

Tuesday

Breakfast

egg omelette with cheese and mushroom

Lunch

green beans and fish salad

Dinner

prawn stir-fry

Wednesday

Breakfast

avocado sandwich

Lunch

tomato and onion baked salmon with colourful salad

Dinner

hummus wrap with green salad

Thursday

Breakfast

egg muffins with peppers and spinach

Lunch

curried cod with green salad

Dinner

kale and tofu salad

Friday

Breakfast

granola with yogurts and nuts

Lunch

quinoa and feta salad

Dinner

baked thymes salmon with colourful salad

Monday

Breakfast

salmon sandwich

Lunch

lemon and dill cod with green salad

Dinner

lentil and potato stew with nan bread

Tuesday

Breakfast

protein pancakes with berries

Lunch

trout with vegetables sauce

Dinner

stuffed sweet potato with green salad

Wednesday

Breakfast

overnight oats with berries and almond

Lunch

spiced cauliflower soup with seeds roll

Dinner

haddock pie

Thursday

Breakfast

omelette with cheese, spinach, tomatoes

Lunch

confit salmon with green salad

Dinner

quinoa cauliflower salad

Friday

Breakfast

breakfast smoothie

Lunch

orange tomato soup with seeds roll

Dinner

stir-fry prawns

  • week1
  • week2
  • week3

Monday

Breakfast

egg muffins with spinach, and tomatoes

Lunch

roast oregano and garlic chicken with green salad

Dinner

baked thyme salmon with green salad

Tuesday

Breakfast

granola with cashew milk and fruits

Lunch

Indian spiced cauliflower soup

Dinner

stir-fry chicken with broccoli, carrots

Wednesday

Breakfast

paleo pancakes with nuts and berries

Lunch

baked tarragon salmon with garlic cauliflower and green salad

Dinner

kale and tofu salad

Thursday

Breakfast

cheese omelette with spinach, peppers

Lunch

curried cod and green salad

Dinner

roast thyme chicken with honey roast vegetables

Friday

Breakfast

paleo granola with almond milk and berries

Lunch

confit salmon with colourful salad

Dinner

chicken wings with green salad

Monday

Breakfast

paleo pancakes with berries

Lunch

lamb chops with salad

Dinner

chicken wings with salad

Tuesday

Breakfast

egg muffins with peppers and tomatoes

Lunch

lavender chicken with salad

Dinner

baked salmon with tomatoes and onion, green salad

Wednesday

Breakfast

granola with coconut milk and kiwi and mango

Lunch

lemon, garlic, oregano baked chicken with salad

Dinner

beef curry

Thursday

Breakfast

pancakes with honey and berries

Lunch

carrot and coconut soup

Dinner

thymes baked salmon with salad

Friday

Breakfast

granola with almond milk and berries

Lunch

garlic and lemon chicken with salad

Dinner

kale and tofu salad

Monday

Breakfast

kale and tofu salad

Lunch

tarragon baked salmon with salad

Dinner

paprika and lemon chicken with salad

Tuesday

Breakfast

egg muffins with tomatoes and spinach

Lunch

chicken with peanut butter dressing salad

Dinner

roast lamb and salad

Wednesday

Breakfast

paleo granola with coconut milk

Lunch

baked trout with veggie sous and veggie salad

Dinner

lemon and paprika chicken with courgette and green salad

Thursday

Breakfast

egg muffins with spinach and tomatoes

Lunch

chicken wings with salad

Dinner

baked cod with dill, and salad

Friday

Breakfast

pale pancakes apple jam and almonds flakes

Lunch

rosemary baked chicken with honey roast veg

Dinner

fish pie with green salad

  • week1
  • week2
  • week3

Monday

Breakfast

egg muffins with spinach, cheese

Lunch

roast lemon and garlic chicken with green salad

Dinner

baked thyme salmon with green salad

Tuesday

Breakfast

chia seeds with yogurts and blackberries

Lunch

dill cod with garlic cauliflower

Dinner

stir-fry chicken with broccoli, carrots

Wednesday

Breakfast

scramble eggs with bacon and avocado

Lunch

lemon and paprika chicken with broccoli, asparagus and green beans

Dinner

kale and tofu salad

Thursday

Breakfast

cheese omelette with spinach, cheese, peppers

Lunch

Indian spiced cauliflower soup

Dinner

roast thyme chicken with green salad

Friday

Breakfast

chia and flex seeds with soya yogurt and almond flakes

Lunch

confit salmon with green salad

Dinner

chicken wings with green salad

Monday

Breakfast

Avocado frittata

Lunch

Sesame chicken with green salad

Dinner

Loaded cauliflower

Tuesday

Breakfast

Bacon egg muffins

Lunch

Baked trout with grilled asparagus and green salad

Dinner

lavender chicken with mushrooms and courgette

Wednesday

Breakfast

breakfast green salad (eggs, avocado, olives)

Lunch

beef coconut curry

Dinner

dill cod with grilled asparagus and garlic courgette

Thursday

Breakfast

chia seeds with soya yogurt, blackberries and almond flakes

Lunch

lemon and paprika chicken with green salad

Dinner

baked salmon with spinach and mushrooms

Friday

Breakfast

egg muffins with spinach and peppers

Lunch

kale and tofu salad

Dinner

confit salmon with garlic cauliflower

Monday

Breakfast

cheese omelette with spinach, cheese, peppers

Lunch

Baked trout with grilled asparagus and green salad

Dinner

lavender chicken with mushrooms and courgette

Tuesday

Breakfast

Avocado frittata

Lunch

confit salmon with green salad

Dinner

chicken wings with green salad

Wednesday

Breakfast

chia seeds with soya yogurt, blackberries and almond flakes

Lunch

Sesame chicken with green salad

Dinner

Loaded cauliflower

Thursday

Breakfast

Bacon egg muffins

Lunch

Indian spiced cauliflower soup

Dinner

roast thyme chicken with green salad

Friday

Breakfast

scramble eggs with bacon and avocado

Lunch

Garlic, lemon and oregano chicken with green salad

Dinner

tomatoes and onion baked salmon with garlic cauliflower

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