Adamhoadcoaching

Meal timing matters far less than most people think.

Whether you eat 1 meal, 3 meals, or 5 meals per day, your overall calories, protein and fibre intake are what matter most for fat loss.

Find a meal pattern that fits your lifestyle and helps you stay consistent.

Comment “APP” if you’d like me to send you the details of my new nutrition app when it launches 💌

💾 Save this recipe for later HERE ⤵️✨

🥗 High Protein Bacon Salad

Recipe (3 servings)

🛒 Ingredients:

🥚 3 whole eggs (boiled)
🥓 300g lean bacon medallions
🥑 120g avocado, diced
🧀 80g light cream cheese
🥒 50g gherkins, chopped
🍅 100g tomatoes, chopped
🌿 Small handful fresh chives, finely chopped
🥄 1 tsp mustard
🧂 Salt & pepper, to taste
🌶️ Optional hot sauce

👨‍🍳 Method:

1. Boil the eggs for 5 to 6 minutes, then peel and chop.
2. Add all of the ingredients to a large bowl and mix well until combined.
3. Serve on bread, in lettuce cups, or with your favourite tortilla chips.

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Per 1 of 3 servings:

Calories: 267
Protein: 31g
Carbs: 7g
Fat: 12g
Fibre: 1g

Comment ‘APP’ below and I’ll send you all the details about my brand new nutrition app, releasing in just a few weeks, including how to register for early access 💌

Not all healthy foods are high in fibre.

Foods like spinach, cucumber and watermelon can be great additions to a healthy diet, but if you’re trying to increase your fibre intake, foods like berries, avocado, beans, lentils, oats, nuts and seeds tend to do much more of the heavy lifting.

Small changes to your food choices can make it much easier to hit your daily fibre target.

And if you’d like access to my free Fat Loss Masterclass, comment the word “REPLAY” down below and I’ll send it over to you for free 💌

These are the 7 cuts of beef I use most often 🥩

I’ve listed them from lowest calorie to highest calorie.

Most contain a very similar amount of protein (around 20-23g per 100g).

The exact numbers can vary depending on trimming and marbling, but these are good averages.

SLOW COOKING CUTS

Shin
• ≈140 kcal per 100g
• ≈21g protein
• ≈5g fat
• Best for ragu, stews and shredded beef
• Dutch oven: 3-4 hours at 150°C
• My favourite slow-cooking cut

Chuck
• ≈190 kcal per 100g
• ≈20g protein
• ≈11g fat
• Best for chilli, curries and stews
• Dutch oven: 3-4 hours at 150°C
• Most versatile slow-cooking cut

Brisket
• ≈240 kcal per 100g
• ≈20g protein
• ≈18g fat
• Best for pulled beef, tacos and meal prep
• Dutch oven: 4-5 hours at 150°C
• Becomes incredibly tender when slow cooked

QUICKER COOKING / TENDER CUTS

Fillet
• ≈140 kcal per 100g
• ≈23g protein
• ≈5g fat
• Best for steak and high-protein meals
• Cook time: 2-3 mins per side
• Leanest and most tender cut

Flat Iron
• ≈170 kcal per 100g
• ≈22g protein
• ≈8g fat
• Best for stir-fries, wraps and steak bowls
• Cook time: 2-3 mins per side
• Probably the best value steak cut

Sirloin
• ≈200 kcal per 100g
• ≈22g protein
• ≈12g fat
• Best for steak strips, shawarma and everyday steaks
• Cook time: 2-4 mins per side
• My all-rounder

Ribeye
• ≈280 kcal per 100g
• ≈20g protein
• ≈22g fat
• Best for steak night
• Cook time: 2-4 mins per side
• Most flavourful and juiciest cut

One thing that surprises people is that the protein content is remarkably similar across all of these.

The biggest difference is the fat content.

More marbling generally means more flavour, but also more calories.

If you could only choose one, which are you picking? 👇

🧾 Save this simple and realistic 1400 calorie day of eating

Make sticking to nutrition EASIER, not more complicated

High protein and full of fibre, here is how it looks broken down into 3 easy meals 👇

🥣 Meal 1
120 g raspberries
200 g zero percent Greek yogurt
1 scoop protein powder
15 g dark chocolate
Total: 372 kcal | 45g protein | 10 g fibre

🥪 Meal 2
120 g sourdough
100 g tuna in brine
50 g full fat cottage cheese
20 g cheddar
1 medium apple
Total: 570 kcal | 45g protein | 7.5g fibre

🌯 Meal 3
1 wholemeal wrap
100 g cooked chicken
50 g avocado
50 g tomatoes
Total: 456 kcal | 40 P | 7.5g fibre

✨ Daily Totals
1400kcal | 130g protein | 25g fibre

Comment ‘APP’ below to find out all the details for my new nutrition app 💌

Most people focus on protein.

Very few people understand the calorie cost of getting it.

A few small swaps can make fat loss feel a lot easier while still keeping your meals satisfying.

If you want access to my latest Fat Loss Masterclass, comment ‘REPLAY’ below and I’ll send it over to you instantly 💌

💾 Save this recipe for later HERE ⤵️✨

🥗 High Protein Asian Chicken Salad

Recipe (1 serving)

Main ingredients:

🍗 150g chicken breast or rotisserie chicken
🥒 80g cucumber
🫑 80g peppers
🥕 80g carrots
🥬 80g cabbage
🌿 Fresh cilantro/corriander

Dressing:

🫒 1 tbsp sesame oil
🐟 1 tbsp fish sauce
🍚 1 tbsp rice wine vinegar
🍋 Juice of 2 limes
🍯 5g honey
🧄 1 tsp garlic
🫚 1 tsp ginger
🌶️ Chilli flakes

Method:

1. Grate the cabbage and add to a large bowl.
2. Remove the seeds from the cucumber and chop into the bowl along with your finely chopped peppers and carrots.
3. Add fresh cilantro.
4. Add the cooked chicken breast or rotisserie chicken.
5. Combine all dressing ingredients together, then pour over the salad.
6. Mix everything together well.

Optional: Top with sesame seeds.

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Per serving:

Calories: 370
Protein: 38g
Carbs: 22g
Fat: 14g
Fibre: 7g

Comment “RECIPE” and I’ll send you the link to my full high protein recipe eBook 💌