5 November 2026
How to meal prep for a week and keep it safe
UK food safety guidance says eat leftovers within 48 hours, so a Sunday cook-up needs a plan. How to batch cook for the week with your fridge and freezer.
5 November 2026
How many calories should I eat? The Mifflin-St Jeor method explained
Work out your daily calories in four steps with the Mifflin-St Jeor equation, adjust for training, and set a target for cutting or building muscle.
5 November 2026
High-protein meal prep: a simple week for people who lift
A high-protein meal prep plan for UK lifters. Five real recipes, the protein and calories in each, and how to fit them around one Sunday cook.
31 October 2026
The best high-protein foods at a UK supermarket
Protein per 100 g, and protein per 100 calories, for the everyday foods that make high-protein meal prep easy. Meat, fish, dairy and plant options.
31 October 2026
How to cut without losing muscle
Lose fat slowly, keep protein high and keep lifting heavy. The three things that decide whether a cut costs you muscle, with the numbers.
31 October 2026
How much protein do you need to build muscle?
The UK guideline is set for health, not for lifting. Here is what the research says people who train need, and how to hit it without living on shakes.