Your nutrition resource

Nutrition Hub

Use this hub to find protein-first meals, shake ideas and simple nutrition guides that make your plan easier to follow through a busy week.

Browse Meal Ideas Start With Nutrition Basics

Your weekStart here

140gprotein target

1 start guide8 featured meals5 meal types

Start here

Your first 10 minutes

Read this first

Nutrition Basics

Start here before browsing meals. This guide explains calories, protein, tracking and the simple habits that make your plan easier to follow.

Open Nutrition Basics

Read the basics

Get clear on the plan foundations before choosing meals.

Pick your anchors

Choose two breakfasts, two main meals and one shake or snack backup.

Save your week

Repeat the meals that work, then bring feedback to your check-in.

MJNFit method

Simple beats perfect when it gets repeated

The hub is built around the principles that make nutrition easier to follow in real life: clear protein anchors, carbs matched to training, enough colour and fibre, and meals you can repeat without overthinking.

Protein first

Build each meal around a clear protein source.

Carbs match training

Use more around harder sessions and less when the day is quieter.

Whole foods win

Fruit, veg, fibre and water keep energy and appetite predictable.

Repeatable beats perfect

The best meal is the one you can actually execute this week.

Meal finder

Meal ideas library

Search meals

Showing 8 featured meals. Use the filters to unlock all 26 ideas.

BreakfastFat loss

Greek yoghurt protein bowl

38g protein430 kcal5 min

200g 0% Greek yoghurt
30g whey protein
80g mixed berries
25g granola

LunchMuscle gain

Chicken burrito rice bowl

52g protein690 kcal18 min

160g grilled chicken breast
180g cooked rice
80g black beans
100g peppers, salsa and avocado

DinnerBalanced

Turkey chilli meal prep

47g protein560 kcal30 min

150g lean turkey mince
120g kidney beans
200g chopped tomatoes
150g cooked rice

DinnerMuscle gain

Steak, potatoes and greens

58g protein740 kcal25 min

180g lean steak
250g baby potatoes
150g broccoli
10g olive oil

LunchFat loss

Tuna crunch wrap

41g protein480 kcal10 min

130g drained tuna
60g wholemeal wrap
20g light mayo
80g crunchy salad

ShakeBalanced

Chocolate banana shake

34g protein390 kcal3 min

30g chocolate protein powder
120g banana
250ml semi-skimmed milk
5g cocoa powder

BreakfastBalanced

Egg muffin breakfast stack

35g protein510 kcal12 min

2 eggs
60g turkey bacon
1 English muffin
40g spinach

SnackFat loss

Cottage cheese snack plate

29g protein310 kcal4 min

200g cottage cheese
150g sliced apple
2 rice cakes
Cinnamon to taste

Weekly structure

A simple week you can actually follow

BreakfastProtein anchor

Start with 30g plus fruit or slow carbs.

LunchMeal prep base

Use repeatable meals that travel well.

DinnerFlexible plate

Keep protein high and adjust carbs to goal.

SnackCraving control

Make the easy choice the planned choice.

ShakeFast backup

Use shakes when life gets busy.

Library

Downloadable recipe guides

Open any recipe book as a PDF in a new tab. Save the ones you use most so your weekly food choices stay simple.

Recipe Books

MJNFit Recipe Book 1

Everyday meals for building routine and confidence.

16 MBOpen PDF

Recipe Books

MJNFit Recipe Book 2

Everyday meals for building routine and confidence.

9.5 MBOpen PDF

Recipe Books

MJNFit Recipe Book 3

Everyday meals for building routine and confidence.

8.9 MBOpen PDF

Recipe Books

MJNFit Recipe Book 4

Everyday meals for building routine and confidence.

8.8 MBOpen PDF

Recipe Books

MJNFit Recipe Book 5

Everyday meals for building routine and confidence.

7.1 MBOpen PDF

Recipe Books

MJNFit Recipe Book 6

Everyday meals for building routine and confidence.

10 MBOpen PDF

Recipe Books