Your weekly nutrition anchors
These are your nutrition anchors. Think of them as daily non-negotiables that support your training and energy. You don’t need to be perfect, just consistent.
1. Prioritise protein at every main meal
2. Drink at least 2L water daily
3. Don’t allow yourself to get super hungry
Build a meal
(You can use the hand method to portion your meals)
Protein (priority)
(1 palm per meal)
- Chicken or turkey
- Lean beef or mince
- Fish (salmon, tuna, white fish)
- Eggs
- Greek yogurt or Skyr
- Cottage cheese
- Tofu or tempeh
- Lentils, chickpeas or beans
- Protein powder (whey or plant-based)
Carbs
(fuel+energy)
(1 fist per meal)
- Rice
- Potatoes or sweet potatoes
- Pasta
- Bread or wraps
- Oats
- Cereal (lower sugar options where possible)
- Fruit
- Beans, lentils or chickpeas
- Quinoa
Fats (satiety+
hormones)
- Avocado
- Olive oil
- Nuts & nut butters
- Seeds (chia, flax, pumpkin)
- Eggs
- Oily fish (salmon, sardines)
- Yoghurt or cheese
- Butter
1 thumb per meal
Fruit+veg (fibre+fullness)
(1-2 fists)
- Berries
- Apples, pears
- Bananas
- Oranges, mandarins
- Leafy greens (spinach, rocket, kale)
- Tomatoes
- Peppers
- Broccoli, cauliflower
- Courgette, aubergine
- Carrots
- Sweetcorn, peas
- Potatoes & sweet potatoes
The recipe books are here to give you ideas and save time. You don’t need to follow them exactly. Swap ingredients, repeat meals you enjoy, and use the build-a-meal template whenever needed.
Recipes
I’m so excited to share these recipe eBooks with you—created to help you feel confident and fuelled in the kitchen, without counting calories or following strict meal plans.
You’ll find simple, protein-focused meals that support your training and help make healthy eating feel more enjoyable and stress-free.
Disclaimer:
These recipes are for inspiration only. I’m a qualified personal trainer, not a registered nutritionist or dietitian, so I do not offer personalised nutrition advice. No calorie counts are included—just protein content—to encourage eating based on how food makes you feel, not numbers.
Thank you for being here. I hope these recipes help you build a more intuitive, balanced approach to food. 💛
Important – Personal Use Only:
All TaylaKFitness recipe books, guides, and resources are strictly for your personal use. Sharing, copying, or distributing this content in any form—digitally or physically—is strictly prohibited.
These materials are protected intellectual property. Unauthorised sharing or reproduction may result in removal of access to future resources and coaching services, and further legal action if necessary.
Please respect the time, effort, and care that has gone into creating these for you—they are intended to support yourjourney only.