This is supposed to be a simple recipe with as few ingredients and as little prep as possible required. The nutrient profile is based off the Australian Government RDIs, with my own personalized macronutrients replacing the original ones (based off recommendations for a 24 year-old male, 174cm tall at 86kg trying to lose fat and maintain muscle). The Vitamin A and Folate levels may look like they are over the upper limits, but don't worry - plant sources of these are different to animal sources and those put in vitamin pills & supplements, and aren't restricted to the same strict upper intake limits as the latter.

Prep guide: Measure out the broccoli and peanuts - no need to cook these if you don't want. Hard or soft boil three 50g eggs (or however you prefer. Just make sure your form of preparation for the eggs doesn't unintentionally add unwanted fat, eg frying or scrambling). The recipe calls for three (3) slices of bread if this is unclear from the ingredient list - I have set each slice as 42g in the recipe. Mix the protein powder with water (how ever much you prefer), or don't - you could eat it with a spoon if that's your preference.

Eat whichever ingredients at your own leisure throughout the day, though science recommends eating protein and carbs (bread and protein shake) immediately after your workout.

The recipe contains 6849 kilojoules for the calorie-illiterate.

The prices for the whey protein and Centrum pills include shipping costs within Australia.