Make a Meal Plan

Making a meal plan pays; when your mind has squabbled with uni work the last thing you want to be worrying about is where you’re going to get your dinner from.


Preparing food and packing it in Tupperware in the morning or the night before saves time & money, ensures that you are consuming adequate nutrition to fuel your training and allows you to get on with your day with one less worry! After all, why come home from Uni to cook dinner, to then have to return to the library, when instead, you could have it all there with you. 


Yes you can flexible diet using apps like myfitnesspal, but even if you’re doing this it can still be good to have a meal plan in place as a back up for when times get busy or budget gets tight.


Having meals on tap means you can quickly munch when you need to, power on through the day and still leave yourself enough hours to fit in a gym session having already got your work done….. Bravo!


And now that you have your meal plan, you’ll be able to predict how much of each food you’ll need to last the week, minimising wastage.


To help you on your way below are some general examples of meal plans. These plans are purely examples and guides to work from. Amounts of foods depend on your training regime, so remember to change things in accordance with your personal requirements. If you are a 100kg individual, the total amount of calories and macros will not be the same as a 70 kg individual!

Meal Plan (PDF doc)




Calculate your BMR now at !

Once you know your BMR, you can calculate your daily calorie needs based on your activity level using the ‘Harris Benedict Equation’.

To learn more – get down to your MASS society’s ‘Fundamentals of Nutrition’ Talk


David Bissell
MASS Founder & President
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Macro friendly treats to help you through prep

The SPC is just a month away and I thought what better to write about than some of my favourite macro-friendly branded foods to help other students stay lean.

Everything in this article can be bought from a supermarket and a student budget in mind. So, in no particular order…

McCain 3% Fat Skin on Rustic Chips

Now we all know the feeling of getting home after a long day of uni or a big workout and just not having the energy to cook a meal from scratch. These chips are a life saver if you’re still a sucker for the fast food life. For oven chips, the macros are amazing and you can take comfort in knowing that the ingredients are just straight up potatoes and sunflower oil. If you ever feel like being lazy and just putting these in the oven, you know it won’t ruin your macros for the day.


(per 100g frozen)

115 kcal

| 1.9g fat | 21.2g carbs | 2g protein |


Cholula Hot Mexican Sauce

If you haven’t hopped on this Cholula band wagon yet then pay attention, this sauce adds flavour it anything and everything without making a dent in your macros. Whether you meal prep or don’t have all the time in the world to marinade chicken then Cholula might just be your new best friend. Turns any cooked plain chicken into a culinary delight and you get a lot out of one bottle.


(per 5ml serving)

1 kcal

| <0.1g fat | <0.1g carbs | <o.1g protein |




Pop Chips

I have a tendency to snack a lot when I’m busy studying or while I’m cooking and crisps are an easy way to eat a lot without feeling like you’ve eaten anything. Since discovering Pop chips, my cravings for savoury snacks of the fattier persuasion have been none existent. The pop chip brand has 5 delicious flavours and they’ve been so popular, supermarkets like Lidl and Aldi have been doing their own version. I love that I can eat a whole share bag of these and I’ve not even pushed passed the 400 calorie mark.


(per 23g serving)

97 kcal

| 3.6g fat | 14g carbs | 1.3g protein |




Oppo Ice Cream

Unfortunately the UK is yet to be graced with the U.S. answer to all things cold and creamy ‘Halo Top’ but I have just discovered an alternative which is pretty close. Oppo ice cream is currently only stock in Waitrose, Ocado and some independent fitness stores and does cost £4.99 but the macros are too good to ignore and love the idea of being able to eat ice cream everyday. There are currently three flavours to choose from; vanilla, salted caramel and mint choc swirl.


(per 100ml of mint choc swirl)

85 kcal

| 3.8g fat | 9.7g carbs | 3.1g protein |

Yushoi Snapea Rice Sticks

Another snack of the crisp variety but these are even more for on the go and have a decent amount of protein in them. I’ve been having them almost every day for the past few weeks, they’re delicious. A pack is only 89 calories and 4g of protein, not bad for a bag of crisps.


(per pack)

89 kcal

| 3.2g fat | 9.6g carbs | 4g protein |




Weight Watchers High Protein Wraps

Weight watchers actually have some really good macro friendly alternatives to some day to day foods. I love Mexican food, especially fajitas but the amount of wraps I get through when I have them means that I end up going way over my calories or carbs, but thanks to these wraps I can have fajitas whenever I want without having to be more careful with my diet during the day.


(per wrap)

137 kcal

| 1.4g fat | 23.6g carbs | 7.2g protein |


Hopefully you try some of these snacks out and love them as much as I do. If you have any suggestions of your own favourite macro friendly treats, send them into us!


Article by Ellie Mason

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Overnight Oats Brownie Batter Recipe

This week, I had a go at making something which my Instagram has been inundated with recently; overnight oats.


Picture delicious looking foods in mason jars with mouth-watering toppings and that’s overnight oats for you. I’ve been wanting to make these for ages because they seem like the perfect macro friendly breakfast for on the go. Overnight oats consist of 3 main ingredients, oats, milk and yogurt, but you can add pretty much anything you want into the mix.



overnight oats

I’m a serious chocolate lover, so naturally, I made chocolate flavoured overnight oats. I already had some chocolate brownie protein powder so the batch I made was specifically brownie batter overnight oats – sounds delicious right? Here’s the recipe I used




Rolled Oats 180g


Unsweetened Almond Milk 250ml


0% Fat Greek Style Natural Yogurt 125g


Cocoa Powder 25g (optional)


Chocolate Brownie Flavour Whey Protein 50g (optional – you can use any kind of protein powder)


Granulated Sweetener 8g (optional)


Mix all the ingredients together in a bowl, split it into some containers and leave them overnight for the oats to soak up the moisture. These ingredients yield a good amount of mixture so it’s up to you how many servings you want from it. I split the ingredients into two servings which meant the macros were…



(per serving)

543 calories | 37g protein | 70.4g carbs | 12.8g fat


I split the mixture into two jars which I’d washed out. Fancy mason jars aren’t necessary, and seeing as I’m on a student budget, I thought it was a great way to recycle some old jars that I would have just thrown away anyway.



overnight oats

The great thing about putting them into jars is that you can eat these oats pretty much anywhere, a lecture, in the gym, at the SPC – you name it! Plus, you don’t have to eat them all in one go, you can screw the lid back on and save some for later.


By Ellie Mason

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