FIT201
TRANSFORMATION
COOKBOOK
65 high-protein recipes engineered for fat loss, muscle building, and peak performance. Every recipe includes full macros, prep time, portion sizes, grocery lists, meal timing guidance, and smart substitutions.
10 Breakfasts · 10 Lunches · 15 Dinners · 10 Snacks & Recovery · 5 Desserts · 5 Hydration Drinks
AED 149 AED 249
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EVERYTHING YOU NEED TO
EAT FOR RESULTS
65 Recipes
Breakfasts, lunches, dinners, snacks, desserts & hydration drinks
Full Macros
Calories, protein, carbs, and fat for every single recipe
Prep Times
From 3-minute snacks to weekend meal prep sessions
Portion Sizes
Exact serving sizes scaled for 1–4 people
Transformation Tips
12 elite coaching insights to accelerate your results
Grocery Lists
Organised by category — shop once, eat clean all week
Meal Timing Guide
When to eat what for maximum performance and fat loss
Swap This for That
Smart substitutions for every dietary need and budget
10
Breakfast
10
Lunch
15
Dinner
10
Snack & Recovery
5
Dessert
5
Hydration
BROWSE ALL RECIPES
55 recipesHigh-Protein Egg White Omelette
320
Cal
38g
Protein
18g
Carbs
9g
Fat
Overnight Oats with Berries & Chia
380
Cal
22g
Protein
52g
Carbs
8g
Fat
Greek Yogurt Power Bowl
350
Cal
30g
Protein
38g
Carbs
7g
Fat
Smoked Salmon & Avocado Toast
420
Cal
28g
Protein
32g
Carbs
18g
Fat
Protein Pancakes with Blueberry Compote
445
Cal
35g
Protein
48g
Carbs
10g
Fat
Shakshuka with Turkey
390
Cal
34g
Protein
22g
Carbs
16g
Fat
Banana Protein Smoothie Bowl
360
Cal
28g
Protein
44g
Carbs
7g
Fat
Cottage Cheese & Fruit Plate
290
Cal
26g
Protein
30g
Carbs
5g
Fat
Quinoa Breakfast Bowl
410
Cal
24g
Protein
55g
Carbs
10g
Fat
Turkey & Veggie Breakfast Muffins
280
Cal
30g
Protein
12g
Carbs
11g
Fat
Grilled Chicken & Quinoa Power Bowl
520
Cal
48g
Protein
45g
Carbs
12g
Fat
Tuna Nicoise Salad
480
Cal
42g
Protein
28g
Carbs
18g
Fat
Turkey & Hummus Wrap
460
Cal
38g
Protein
42g
Carbs
13g
Fat
Lentil & Roasted Vegetable Bowl
440
Cal
22g
Protein
58g
Carbs
11g
Fat
Salmon & Brown Rice Bento
560
Cal
44g
Protein
50g
Carbs
16g
Fat
Chicken Caesar Lettuce Cups
390
Cal
40g
Protein
14g
Carbs
18g
Fat
Beef & Vegetable Stir-Fry with Noodles
530
Cal
38g
Protein
52g
Carbs
14g
Fat
Chickpea & Spinach Masala
420
Cal
20g
Protein
55g
Carbs
12g
Fat
Prawn & Mango Salad
380
Cal
32g
Protein
34g
Carbs
10g
Fat
Lean Beef Stuffed Peppers
490
Cal
40g
Protein
38g
Carbs
16g
Fat
Herb-Crusted Baked Salmon
480
Cal
46g
Protein
18g
Carbs
22g
Fat
Chicken Shawarma Bowl
550
Cal
48g
Protein
42g
Carbs
16g
Fat
Lean Beef Kofta with Tabbouleh
520
Cal
42g
Protein
35g
Carbs
18g
Fat
Baked Cod with Roasted Vegetables
380
Cal
40g
Protein
28g
Carbs
10g
Fat
Turkey Meatball Zucchini Pasta
490
Cal
44g
Protein
32g
Carbs
16g
Fat
Grilled Chicken Tikka Masala (Light)
510
Cal
46g
Protein
38g
Carbs
14g
Fat
Prawn Stir-Fry with Cauliflower Rice
360
Cal
38g
Protein
22g
Carbs
12g
Fat
Slow-Cooked Chicken & Chickpea Stew
480
Cal
44g
Protein
40g
Carbs
12g
Fat
Grilled Steak with Sweet Potato Mash
580
Cal
48g
Protein
42g
Carbs
18g
Fat
Baked Falafel with Fattoush
440
Cal
20g
Protein
58g
Carbs
14g
Fat
Teriyaki Chicken with Edamame Rice
530
Cal
46g
Protein
50g
Carbs
12g
Fat
Lamb & Vegetable Tagine
560
Cal
42g
Protein
45g
Carbs
18g
Fat
Stuffed Aubergine with Lean Mince
420
Cal
36g
Protein
28g
Carbs
16g
Fat
Spiced Chicken & Lentil Soup
390
Cal
38g
Protein
35g
Carbs
8g
Fat
Grilled Sea Bass with Mango Salsa
420
Cal
40g
Protein
28g
Carbs
14g
Fat
Protein Energy Balls
180
Cal
12g
Protein
18g
Carbs
7g
Fat
Greek Yogurt & Walnut Parfait
220
Cal
18g
Protein
20g
Carbs
8g
Fat
Tuna & Cucumber Bites
160
Cal
22g
Protein
6g
Carbs
5g
Fat
Almond Butter & Apple Slices
200
Cal
6g
Protein
26g
Carbs
10g
Fat
Edamame with Sea Salt & Chilli
150
Cal
12g
Protein
12g
Carbs
5g
Fat
Post-Workout Recovery Shake
310
Cal
32g
Protein
38g
Carbs
4g
Fat
Hummus & Veggie Platter
190
Cal
8g
Protein
22g
Carbs
8g
Fat
Cottage Cheese & Pineapple Bowl
170
Cal
20g
Protein
18g
Carbs
2g
Fat
Rice Cake with Avocado & Egg
210
Cal
10g
Protein
20g
Carbs
10g
Fat
Dark Chocolate & Almond Mix
195
Cal
5g
Protein
16g
Carbs
14g
Fat
Frozen Banana Nice Cream
160
Cal
3g
Protein
38g
Carbs
1g
Fat
Baked Cinnamon Pears
140
Cal
1g
Protein
34g
Carbs
2g
Fat
Chocolate Protein Mousse
180
Cal
20g
Protein
14g
Carbs
4g
Fat
Mango & Coconut Chia Pudding
200
Cal
6g
Protein
28g
Carbs
8g
Fat
Strawberry Frozen Yogurt Bark
120
Cal
8g
Protein
16g
Carbs
2g
Fat
FIT201 Electrolyte Lemonade
45
Cal
0g
Protein
11g
Carbs
0g
Fat
Watermelon & Mint Cooler
60
Cal
1g
Protein
14g
Carbs
0g
Fat
Golden Turmeric Recovery Milk
90
Cal
3g
Protein
10g
Carbs
4g
Fat
Green Detox Juice
75
Cal
2g
Protein
16g
Carbs
0g
Fat
Coconut Water & Berry Slushie
80
Cal
1g
Protein
18g
Carbs
0g
Fat
MEAL TIMING GUIDE
6:30–7:00am
Breakfast
Break overnight fast, fuel morning energy and metabolism
10:00–10:30am
Mid-Morning Snack
Prevent energy dip, maintain blood sugar stability
12:30–1:30pm
Lunch
Largest meal of the day — fuel afternoon performance
3:30–4:00pm
Pre-Workout Snack
Fast-digesting carbs + small protein 45–60 min before training
6:00–7:00pm
Post-Workout / Dinner
Protein + carbs within 30–45 min of training for muscle repair
8:30–9:00pm
Evening Snack (optional)
Casein protein (cottage cheese, Greek yogurt) for overnight recovery
TRANSFORMATION TIPS
Protein is the most important macro for body recomposition. Hit your target every single day — no exceptions.
Sleep is when you actually build muscle. 7–9 hours is not optional — it's part of your training programme.
Meal prep on Sunday changes everything. 2 hours of prep = 5 days of consistent eating.
Track your food for at least 4 weeks. You cannot manage what you do not measure.
Drink 35ml of water per kg of bodyweight daily. Most people are chronically dehydrated without knowing it.
Eat your vegetables first at every meal. They fill you up with minimal calories and maximise micronutrient intake.
The scale lies. Take weekly progress photos and measurements — they tell the real story.
Consistency beats perfection. An 80% adherent plan followed for 6 months beats a perfect plan followed for 2 weeks.
Eat slowly and without screens. It takes 20 minutes for satiety signals to reach your brain.
Plan your treats. A planned 200-calorie dessert is better than an unplanned 800-calorie binge.
Caffeine before training increases performance by 10–15%. Black coffee or green tea 30 minutes pre-workout.
Creatine monohydrate is the most researched, safest, and most effective legal supplement. 5g daily.
START EATING
FOR RESULTS TODAY
65 recipes. Full macros. Grocery lists. Meal timing. Transformation tips. Everything your coaches use — now in your hands.
AED 149 AED 249
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