PERFORMANCE
RECIPES
18 meals built entirely from an approved whole-food ingredient list. Every recipe is aligned with an active cut, HYROX preparation, and the MYFREQ performance philosophy. Macro-tracked. Repeatable. Fast.
THE MYFREQ MEAL RULES
45–65G PROTEIN PER MEAL
Not a guideline — a hard floor. Every meal is engineered to hit this range because muscle retention during a cut depends entirely on consistent protein delivery across the day. Below 45g and you are leaving muscle on the table.
WHOLE FOODS ONLY
No processed substitutes. Every ingredient on this list is something your body recognises, absorbs efficiently, and uses. Whole foods also regulate hunger better than their processed equivalents — critical when you are running a calorie deficit.
REPEATABLE BY DESIGN
Consistency beats variety in a performance nutrition system. Every meal here can be made weekly without decision fatigue. You are not a chef — you are an athlete fuelling a machine. Simple, repeatable, and precise.
UNDER 20 MINUTES PREP
If a meal takes longer than 20 minutes, it will not survive contact with a real week. Everything here is designed for a man with a job, a family, and a training schedule. Fast to make. Easy to batch.
BUILT FOR THREE SYSTEMS
Strength training demands protein and carbohydrates for recovery. Endurance work — HYROX prep, zone 2, tempo — demands sustained fuel without gut issues. Recovery demands anti-inflammatory whole foods. Every meal here serves all three.
HUNGER CONTROL IN A CUT
A 450 kcal daily deficit is sustainable. A 450 kcal deficit with the wrong foods is not. High protein, fibre from vegetables, and adequate fat keep satiety high even when calories are low. These meals are structured to prevent the hunger that kills most cuts.
MYFREQ POWER OATS
The default breakfast during the 8-week cut. High protein, slow-releasing carbs from oats, and Greek yogurt to keep hunger suppressed until lunch.
ATHLETE FRENCH TOAST
A high-protein take on French toast that hits 52g protein without supplements. Eggs and whole wheat bread do the heavy lifting — Greek yogurt and blueberries on the side.
PROTEIN OMELETTE
Four eggs and cottage cheese give you 55g protein in a single pan. Onions and tomatoes add volume and flavour without adding meaningful calories.
BERRY PROTEIN BOWL
No cooking required. Greek yogurt and whey hit 50g protein before the berries are even added. Quick to build, easy to batch.
STEAK & EGGS
The highest protein breakfast on the list at 65g. Pure whole food. No carbs, no complexity — just rump steak and eggs.
COTTAGE CHEESE TOAST STACK
A fast, no-cook-required breakfast that hits 48g protein from cottage cheese and whole wheat bread. Clean and easy to repeat daily.
CHICKEN & RICE BOWL
The staple lunch of the system. Simple, repeatable, and calibrated — 65g protein and clean carbohydrates from rice for post-training recovery.
STEAK & SWEET POTATO
Rump steak with roasted sweet potato. High protein, quality carbohydrates, and a meal that supports both strength performance and endurance recovery.
MINCE POWER BOWL
Lean mince over rice — one of the fastest high-protein lunches on the list. Paprika and garlic powder turn a simple bowl into something you will not get tired of.
CHICKEN SWEET POTATO SALAD
Grilled chicken over roasted sweet potato with fresh cucumber and tomato. Clean carbohydrates, 60g protein, and enough volume to keep hunger controlled.
LAMB & POTATO PLATE
The exception to the 20-minute rule. Slow-roasted lamb on the bone with potatoes. Built for recovery days when time allows — worth every minute.
CHICKEN TOASTED STACK
Grilled chicken on whole wheat toast with fresh tomato and onion. A structured sandwich built for protein, not convenience food.
PAPRIKA CHICKEN & POTATOES
Baked chicken and roasted potatoes seasoned with paprika and garlic. Simple, consistent, and one of the easiest dinners to repeat week after week.
STEAKHOUSE DINNER
Rump steak and roasted sweet potato. Matches 65g protein with quality carbohydrates for post-training recovery. The dinner equivalent of steak & eggs.
GREEK CHICKEN BOWL
Grilled chicken served with Greek yogurt, cucumber, tomato, and onion. High protein, low carb, and fast. A dinner that feels lighter without cutting protein.
LAMB RECOVERY PLATE
Slow-roasted lamb on the bone with potatoes. The highest calorie dinner on the list — built specifically for recovery after double-session or race-prep days.
MINCE & SWEET POTATO SKILLET
Lean mince and roasted sweet potato combined in one pan. A filling, macro-aligned dinner that comes together in under 25 minutes.
HIGH PROTEIN BREAKFAST DINNER
Grilled chicken, fried eggs, and toast — the same building blocks as a performance breakfast, served as a fast evening meal when time is tight.