Whether you want to lose fat, gain muscle, or maintain your weight, these Fitplan recipes will give you the boost you need on your journey to a transformed and shredded body.

1-Day Recipe Plan

Breakfast – Breakfast Protein Pizza by Cam Speck


  • 1 pita
  • 85g/3oz lean ground beef, grass-fed
  • 2 eggs (scrambled)
  • 100g/3 ½ oz tomatoes (chopped)
  • 18g/0.6 oz mushrooms
  • 15g/½ oz spinach leaves
  • 2 tbsp mozzarella cheese

For cooking: Cooking oil spray (olive/avocado/ coconut)

Cooking Instructions:

  1. Heat a medium skillet on medium heat.
  2. Spray the skillet with cooking oil and add grass-fed beef. Break the beef apart using a spatula.
  3. Cook and mix the beef for 3 to 4 minutes.
  4. Crack the eggs over the beef, mix and scramble until the beef has browned and the eggs are cooked through. Set aside.

To assemble the pizza:

  1. Preheat oven to 350°F/175°C/Gas 4.
  2. Place one sprouted-grain pita in the center of a pizza/baking pan.
  3. Spread the egg-beef scramble over the pita. Add tomatoes, mushrooms, spinach, and mozzarella cheese.
  4. Bake in the oven for about 5 minutes. Remove, and slice into 4 pieces (4 pieces equates to 1 serving). Optional to top with your favorite hot sauce. Enjoy!

Nutrition (1 serving)

  • Calories 457
  • Protein 38g
  • Carbs 20g
  • Fat 24.5g
  • Fiber 3.5g
  • Sugar 3g

Lunch – Keto Taco Salad by Michelle Lewin


  • 2 tbsp coconut oil
  • 340g/12oz lean ground turkey
  • ¼ tsp dried oregano
  • ¼ tsp paprika
  • ¼ tsp ground cumin
  • ½ tsp cup water
  • 210g/7.3 oz romaine lettuce (chopped into bite-sized pieces)
  • 1 avocado (sliced)
  • ⅓ cup pico de gallo
  • 40g/⅓ oz mozzarella cheese
  • 25g/0.8 oz sour cream
  • 3 tbsp fresh lime juice

Cooking Instructions

  1. Heat coconut oil in a pan on medium and add the turkey. Stir and cook until brown, approximately 8 to 10 minutes. Add the garlic powder, dried oregano, paprika, and cumin. Add water and let everything simmer for 5 minutes.
  2. Add lettuce to a large bowl along with the avocado, pico de gallo, and cheese. Add in the cooked turkey and top with sour cream and fresh lime juice. Enjoy!

Nutrition (1 serving)

  • Calories 390
  • Protein 28g
  • Carbs 11g
  • Fat 28g
  • Fiber 5g
  • Sugar 3g

Dinner – Salmon Dinner Combo by Lauren Findley


  • Cooking oil spray (olive/ avocado/ coconut)
  • 150g/5 oz wild salmon fillets
  • 8 asparagus (ends trimmed)
  • ¼ tsp sea salt (divided use)
  • 140g/4.9 oz cherry tomatoes
  • 2 tbsp basil pesto
  • ¼ lemon

Cooking Instructions

To prepare asparagus:

  1. Preheat oven to 425°F/220°C/Gas 7. Line a baking sheet with parchment paper.
  2. Arrange asparagus in a single layer on the baking sheet; coat with cooking oil spray and season with salt and pepper.
  3. Bake for 12 to 15 minutes. Remove from oven; set aside to cool.

To prepare salmon:

  1. Heat a skillet over medium heat; Coat with cooking oil spray.
  2. Arrange salmon in the pan, skin side down; season with salt and pepper. Cover and cook for 7 to 10 minutes (depending on the thickness of the fillet) or until fish flakes easily with a fork. Remove from pan; set aside to cool.
  3. When cool, top the salmon with pesto.

To complete meal prep:

  1. Place salmon, asparagus, raw cherry tomatoes, and a lemon wedge in a meal prep container. Squeeze lemon over asparagus and fish (if desired) before serving.

Nutrition (1 serving)

  • Calories 451
  • Protein 42g
  • Carbs 21g
  • Fat 23g
  • Fiber 6g
  • Sugar 10g

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