Serves: 4 Time: 25–30 mins Goal: Fat loss + muscle retention (high protein, controlled calories) Ingredients - 600g chicken breast (diced) - 1 tbsp olive oil (or 1 kcal spray) - 1 large onion (finely chopped) - 3 garlic cloves (minced) - 1 tbsp fresh ginger (or 1 tsp lazy ginger) - 1–2 tbsp tikka masala curry powder (or garam masala + paprika) - 1 tsp cumin - 1 tsp turmeric - 1 tsp chilli powder (optional) - 1 tbsp tomato puree - 1 tin chopped tomatoes (400g) - 200ml chicken stock - 200g 0% fat Greek yogurt (stirred at the end) - Salt + pepper - Fresh coriander (optional) Optional extra veg (recommended): - 200g spinach or peppers/mushrooms Method 1. Cook chicken: Heat oil in a pan, add chicken, season with salt/pepper and brown for 4–5 mins. Remove and set aside. 2. Build flavour: Add onion to the pan and cook 5 mins until soft. Add garlic + ginger and cook 1 min. 3. Add spices: Stir in curry powder, cumin, turmeric, chilli powder and tomato puree. Cook 30 seconds. 4. Make sauce: Add chopped tomatoes + chicken stock. Simmer 8–10 mins. 5. Finish: Add chicken back in. Simmer 5 mins until cooked through. 6. Creamy protein boost: Turn heat low and stir in Greek yogurt (don’t boil after adding). 7. Optional: stir spinach in at the end to wilt. Macros (Per Serving, recipe makes 4) (These are estimates but close enough for tracking) - Calories: ~380 kcal - Protein: ~50g - Carbs: ~18g - Fat: ~10g

Just a reminder — you can still enjoy a weekend meal without blowing your progress. A “clean fakeaway” is the best option because it: - keeps calories under control - still hits protein - scratches the takeaway craving - doesn’t turn into a full weekend binge Here are 3 easy fakeaway ideas you can make at home this weekend: 1. High Protein Burger & FriesLean beef/turkey burger, air fryer fries, and a yogurt-based burger sauce. 2. Chinese Salt & Pepper ChickenCrispy chicken strips (air fryer), peppers + onion, salt & pepper seasoning, served with rice or chips. 3. Fakeaway Curry (Tikka Masala)Chicken tikka-style curry using chopped tomatoes + stock + Greek yogurt for a creamy high-protein sauce. Question for you: Which one are you fancying this weekend — burger, curry, or Chinese?

I’m getting some excellent first check-in results this week 👏🔥 Just remember though… everyone is different, so don’t compare your journey to anyone else’s. ✅ Different starting points ✅ Different goals ✅ Different body types ✅ Even your job makes a difference (some of you are on your feet all day, others aren’t) So focus on your own direction. Stay consistent. Stick to the plan. Keep showing up. And I promise… it will work. I’ll be offline this morning, but I’ll be back on this afternoon. In the meantime — if you want any high-protein recipe ideas for main meals you can have on plan (curries, bolognese, chilli etc)… OR you want a healthier “off-plan” weekend option (burgers, Chinese etc)… 👇 Comment below what you fancy and I’ll post some recipes later today.

Apologies I haven’t posted any recipes today. I’ve been in for surgery and I’m pleased to say it all went well and everything seems promising. However, now I’m home the soreness and pain have been pretty rough, and I’ve struggled to get comfortable. I’m feeling really tired as well, so I’m going to have an early night and focus on recovery. I’ll be back on tomorrow and I’ll get plenty of high-protein recipes posted ready for the weekend. Thanks for your support, Simon 💙

Morning team! Hope you’re all feeling good after a strong week 👊 You’ve put 5 solid days of effort in — don’t let the weekend undo it. ✅ Enjoy your weekend ❌ But don’t turn it into a “free-for-all” Remember… fat loss doesn’t get ruined by one meal. It gets ruined when one slip turns into: “Ahh I’ve messed up now… I’ll start again Monday.” 🚨 If you slip up this weekend… DO NOT write the weekend off. Reset immediately. Next meal = back on track ✅ Next day = back to routine ✅ You’re not aiming for perfection… you’re building consistency. 👇 WEEKEND CHALLENGE: Comment “ON TRACK” if you’re staying focused this weekend 💯 Or comment “RESET” if you need to draw a line and get back on it today. Let’s go team 🔥💪