Fuel

Recipes built around your protocol — high-protein, simple, and designed to move the needle on what you're working toward. Pick your focus below.

Fat loss

Protein at breakfast blunts appetite for the rest of the day — the single biggest lever for staying in a deficit without willpower battles.

420 kcal  ·  38g protein  ·  17 min
Fat loss

Lean protein plus a mountain of greens gives you a satisfying, full plate for very few calories — exactly what a sustainable cut looks like.

480 kcal  ·  45g protein  ·  25 min
Fat loss

Zucchini noodles cut the carbs and calories of a pasta dish dramatically while keeping the meal big and satisfying — an easy weekly staple on a cut.

360 kcal  ·  34g protein  ·  18 min
Muscle gain

The carbs here aren't optional — they refill muscle glycogen and create the anabolic environment your body needs to actually build from your training.

680 kcal  ·  50g protein  ·  30 min
Muscle gain

Front-loading 40g+ of protein and slow carbs first thing keeps you in a muscle-building surplus and steadies energy through the morning.

560 kcal  ·  42g protein  ·  5 min
Muscle gain

Healthy fats from salmon and avocado make this an easy, clean way to push calories higher — the surplus that lets you grow on a gaining phase.

720 kcal  ·  46g protein  ·  23 min
Recovery

Turmeric and ginger are genuine anti-inflammatories, and the collagen in bone broth supports connective-tissue repair — ideal on a rest or heavy-training day.

410 kcal  ·  40g protein  ·  30 min
Recovery

Tart cherry has solid evidence for reducing post-exercise muscle soreness, and the fast-digesting protein kick-starts repair right when the window's open.

380 kcal  ·  35g protein  ·  5 min
Recovery

Omega-3 fats are one of the most reliable dietary tools for managing inflammation, and fermented miso supports gut health — both central to bouncing back faster.

520 kcal  ·  42g protein  ·  22 min
Fat loss

420kcal
38gprotein
9gcarbs
26gfat
Prep 5 min Cook 12 min Serves 1
High proteinLow carbUnder 15 minGluten free

Ingredients

  • 150g lean rump or sirloin, sliced
  • 2 whole eggs
  • Handful baby spinach
  • 1 tsp olive oil
  • 1/2 tsp smoked paprika
  • Salt, pepper, chilli flakes

Method

  1. Heat the oil in a pan over high heat. Season the steak and sear 1–2 min each side, then set aside to rest.
  2. Drop the spinach into the same pan to wilt, 30 sec.
  3. Crack in the eggs and cook to your liking.
  4. Slice the steak, plate with the eggs and spinach, dust with paprika and chilli.

Why this supports your fat loss

Protein at breakfast blunts appetite for the rest of the day — the single biggest lever for staying in a deficit without willpower battles.

Fat loss

480kcal
45gprotein
22gcarbs
22gfat
Prep 10 min Cook 15 min Serves 1
High proteinHigh volumeMeal-prep friendlyDairy free

Ingredients

  • 180g chicken breast
  • 2 cups mixed greens & rocket
  • 1/2 cup cherry tomatoes
  • 1/2 avocado
  • Juice of 1/2 lemon
  • 1 tbsp olive oil
  • Oregano, garlic, salt

Method

  1. Butterfly and season the chicken with garlic, oregano and salt.
  2. Grill or pan-fry 6–7 min each side until cooked through, then slice.
  3. Toss the greens and tomatoes with lemon and oil.
  4. Top with chicken and sliced avocado.

Why this supports your fat loss

Lean protein plus a mountain of greens gives you a satisfying, full plate for very few calories — exactly what a sustainable cut looks like.

Fat loss

360kcal
34gprotein
14gcarbs
18gfat
Prep 8 min Cook 10 min Serves 1
High proteinLow carbUnder 20 minSeafood

Ingredients

  • 180g raw prawns, peeled
  • 2 medium zucchini, spiralised
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Chilli flakes, parsley
  • Lemon to finish

Method

  1. Heat oil, add garlic and chilli, cook 30 sec until fragrant.
  2. Add prawns and cook 2–3 min until pink.
  3. Toss in the zucchini noodles for 1–2 min — keep them firm.
  4. Finish with parsley and a squeeze of lemon.

Why this supports your fat loss

Zucchini noodles cut the carbs and calories of a pasta dish dramatically while keeping the meal big and satisfying — an easy weekly staple on a cut.

Muscle gain

680kcal
50gprotein
62gcarbs
22gfat
Prep 10 min Cook 20 min Serves 1
High proteinPost-workoutMeal-prep friendlyGluten free

Ingredients

  • 200g lean beef mince
  • 1 large sweet potato, cubed
  • 1 cup broccoli
  • 1 tbsp olive oil
  • 1 tsp cumin & paprika
  • Salt, pepper

Method

  1. Roast the sweet potato cubes at 200°C for 18–20 min.
  2. Brown the mince in oil with cumin and paprika.
  3. Steam the broccoli 4 min.
  4. Build the bowl: mince, sweet potato, broccoli, season and serve.

Why this supports your muscle gain

The carbs here aren't optional — they refill muscle glycogen and create the anabolic environment your body needs to actually build from your training.

Muscle gain

560kcal
42gprotein
70gcarbs
12gfat
Prep 5 min Cook 0 min Serves 1
High proteinNo cookMake aheadVegetarian

Ingredients

  • 80g rolled oats
  • 1 scoop (30g) whey protein
  • 200ml milk of choice
  • 1 tbsp Greek yoghurt
  • 1/2 cup mixed berries
  • 1 tsp honey
  • Cinnamon

Method

  1. Stir the oats, whey, milk and cinnamon together in a jar.
  2. Fold through the yoghurt.
  3. Top with berries and honey.
  4. Refrigerate overnight; eat cold or warmed.

Why this supports your muscle gain

Front-loading 40g+ of protein and slow carbs first thing keeps you in a muscle-building surplus and steadies energy through the morning.

Muscle gain

720kcal
46gprotein
58gcarbs
34gfat
Prep 5 min Cook 18 min Serves 1
High proteinOmega-3Calorie densePescatarian

Ingredients

  • 200g salmon fillet
  • 1 cup cooked jasmine rice
  • 1/2 avocado
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • Spring onion, sesame seeds

Method

  1. Bake the salmon at 200°C for 12–15 min, or pan-sear skin-side down.
  2. Warm the rice and dress with soy and sesame oil.
  3. Slice the avocado.
  4. Plate it all up, scatter spring onion and sesame seeds.

Why this supports your muscle gain

Healthy fats from salmon and avocado make this an easy, clean way to push calories higher — the surplus that lets you grow on a gaining phase.

Recovery

410kcal
40gprotein
18gcarbs
18gfat
Prep 10 min Cook 20 min Serves 2
Anti-inflammatoryGut friendlyHigh proteinDairy free

Ingredients

  • 250g chicken thigh, diced
  • 800ml bone broth
  • 1 tbsp grated ginger
  • 1 tsp turmeric
  • 2 carrots, sliced
  • Handful kale
  • Garlic, black pepper, lime

Method

  1. Simmer the broth with ginger, turmeric, garlic and pepper.
  2. Add the chicken and carrots, cook 12–15 min.
  3. Stir through the kale for the last 2 min.
  4. Finish with a squeeze of lime.

Why this supports your recovery

Turmeric and ginger are genuine anti-inflammatories, and the collagen in bone broth supports connective-tissue repair — ideal on a rest or heavy-training day.

Recovery

380kcal
35gprotein
45gcarbs
6gfat
Prep 5 min Cook 0 min Serves 1
Post-workoutNo cookAnti-inflammatoryVegetarian

Ingredients

  • 1 scoop (30g) whey or vegan protein
  • 1/2 cup tart cherry juice
  • 1 banana
  • 1/2 cup frozen berries
  • 200ml water or milk
  • Ice

Method

  1. Add everything to a blender.
  2. Blend until smooth.
  3. Add ice for a thicker, colder finish.
  4. Drink within 30 min of training.

Why this supports your recovery

Tart cherry has solid evidence for reducing post-exercise muscle soreness, and the fast-digesting protein kick-starts repair right when the window's open.

Recovery

520kcal
42gprotein
20gcarbs
30gfat
Prep 8 min Cook 14 min Serves 1
Omega-3Anti-inflammatoryGut friendlyGluten free

Ingredients

  • 200g salmon fillet
  • 1 tbsp white miso paste
  • 1 tsp honey
  • 1 tsp grated ginger
  • 2 cups bok choy & greens
  • 1 tsp sesame oil

Method

  1. Whisk miso, honey and ginger; coat the salmon.
  2. Bake at 200°C for 12–14 min until glazed.
  3. Wilt the greens in sesame oil, 2–3 min.
  4. Plate the salmon over the greens.

Why this supports your recovery

Omega-3 fats are one of the most reliable dietary tools for managing inflammation, and fermented miso supports gut health — both central to bouncing back faster.

General nutrition guidance only. Not a substitute for advice from your Primal Zone clinician. Macros are approximate and per serving.