AF Healthy Bites meal plans

Eat more. Build more.Eat ahead. Live leaner.

Chef-made meals and drinks built around your body scan, delivered fresh six days a week.

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Sweet potato porridge from the Build Plan

120gprotein a day, on average

From₦290,000

1,289calories a day, on average

From₦270,000

Start with your scan.

Your Bio Impedance scan at any Ahead Fitness gym shows where your body is today. Pick the plan that answers it.

Muscle and protein

The Build Plan

Eat more. Build more.

For scans that show

Low skeletal muscle
Low protein

A fresh whey protein shake every day
Protein-forward breakfasts and dinners
120g daily protein target

2 weeks12 days: ₦290,000
4 weeks24 days: ₦550,000Save ₦30,000

Weight loss and fat reduction

The Lean Plan

Eat ahead. Live leaner.

For scans that show

High body fat
Excess visceral fat
High metabolic age

Every meal paired with a light drink
Full calorie data on every plate
No calorie counting on your side

2 weeks12 days: ₦270,000
4 weeks24 days: ₦530,000Save ₦10,000

120gprotein a day, on average
1,289calories a day, on average
2meals a day
2drinks a day
6days a week
12grill nights in 4 weeks

Protein, every day

120gprotein a day, on average
1.6gper kg of bodyweight, the bar for muscle growth

Bars show each day’s protein, meals and drinks together. The line is the 120g daily target. Muscle builds gradually, so pair the plan with strength training and re-scan every 2–4 weeks.

120g target

Week 1
Week 2
Week 3
Week 4

Red bars are grill nights

Calories, every day

1.9kgestimated in 2 weeks
3.8kgestimated in 4 weeks

Bars show each day’s calories, meals and drinks together. The line is a 2,500 kcal day. Estimates are from diet alone at 7,700 kcal per kg. Training speeds results up, and results vary.

2,500 kcal day

Week 1
Week 2
Week 3
Week 4

Red bars are grill nights

Four weeks on the plate.

48 meals and 48 drinks, Monday to Saturday, with calories and protein on every plate.

The Build PlanWeeks 1 and 2 are the 2-week plan. The 4-week plan adds weeks 3 and 4.

Week 1

avg 120g protein a day

Mon

Breakfast

Sweet Potato Porridge

938 cal · 60g protein

Power Booster · 21g protein

Dinner

Grilled Chicken Salad

362 cal · 47g protein

Whey Protein Shake · 30g protein

158g protein+38g vs 120g target

Tue

Breakfast

Turkey Sandwich

501 cal · 25g protein

Whey Protein Shake · 30g protein

Dinner Grill night

Grilled Catfish (Big)

478 cal · 52g protein

Pineapple & Orange · 0g protein

107g protein-13g vs 120g target

Wed

Breakfast

Chicken Sandwich

420 cal · 40g protein

Tropical Blast · 0g protein

Dinner

Chicken Stir Fry

735 cal · 41g protein

Whey Protein Shake · 30g protein

111g protein-9g vs 120g target

Thu

Breakfast

Tuna Sandwich

400 cal · 33g protein

Tigernut, Coconut, Date & Ginger · 3g protein

Dinner Grill night

Grilled Tilapia (Big)

443 cal · 50g protein

Whey Protein Shake · 30g protein

116g protein-4g vs 120g target

Fri

Breakfast

Chicken Wrap

598 cal · 28g protein

Pineapple Yoghurt · 7g protein

Dinner

Quinoa Stir Fry

620 cal · 61g protein

Whey Protein Shake · 30g protein

126g protein+6g vs 120g target

Sat

Breakfast

Avocado & Egg Sandwich

544 cal · 21g protein

Whey Protein Shake · 30g protein

Dinner Grill night

Grilled Turkey (Big)

403 cal · 45g protein

Yoghurt Coconut · 5g protein

101g protein-19g vs 120g target