The menu below is based on a 10 hour eating window.

Adjust timings accordingly

Alternate Meals

Try these other options

Breakfast Options
Lunch Options
Dinner Options
Snack Options

Top Tips

Batch Cook

Make large portions of each meal, then you have meals ready to go and stops you from binging

Preparation is the key to success

Plan your meals, cook in bulk and half your lunch ready the night before

Dark Leafy Greens

Include 3-4 portions of dark leafy green vegetables (such as Kale & Spinach) into your day

Water with Every Meal

Drink 2 glasses of water with every meal. Stops you from overeating and helps you shed the pounds

Every Meal Protein Dominant

Focus your meals around a protein source.

Not eating enough protein will cause your body to burn muscle for fuel instead of fat.


Eat meal can be easily modified for vegetarians by swapping out meat/poultry sources for vegetarian options.

Quorn have a great range of products such as mince/fillets etc.

Although processed these are high sources of protein and a great substitute. 

I also recommend modern bakery who make "protein bread/wraps".

Having high protein in your diet is essential to reducing bodyfat, so it's key to ensure

you are including protein with each meal. As generally a vegetarian diet will typically

be low in protein.

Additional Recipes Ideas

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