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Gym + Nutrition Plans ⬇️

https://liftwsarah.com/s/workoutplansf
(5)

28/08/2026

High protein dinner ideas: 3 easy weeknight dinners, all under 15 minutes and over 30g protein.

1. ROASTED TOMATO SAVOURY YOGHURT BOWL
355 cal · 39C · 6F · 33P 6–8 tomatoes, 1 small red pepper, 3 chestnut mushrooms (cooked in oil, salt, garlic, pepper), 200g yoghurt or cottage cheese, dill, salt, pepper, 1 tsp garlic paste, 1 soft boiled egg, 2 small slices of bread or crackers Tomatoes, pepper and squashed garlic into the air fryer with oil, salt and pepper. Season the yoghurt with salt, pepper, dill and garlic paste. Top and serve.

2. CHICKEN SALAD
421 cal · 53C · 6F · 38P large handful of kale, 4 small ripe tomatoes, 1 celery stick, 1 spring onion, ½ crunchy apple (~60g), 30g grapes, 1 shallot, 100g cooked chicken, 50g pasta, 2 sprigs of dill dressing: 100g fat-free yoghurt, ½ tsp garlic paste, ½ tbsp cider vinegar, 1 tsp wholegrain mustard, 1 tbsp chopped dill, salt and pepper to serve: some rye crackers

3. MINCE AND CHIPS
450 cal · 44C · 10F · 48P 100g cooked beef mince, 200g Maris Piper (oil, salt, pepper, air fried 200°C for 15 mins), ½ white onion caramelised, 3 pickles, kale or lettuce, 20g cheese, 50g tomatoes, optional 1 tbsp sauerkraut sauce: 50g Greek yoghurt, 30g ketchup, 1 tbsp chopped sweet pickles, 1 tbsp pickle juice, ½ tsp wholegrain mustard, salt, pepper Form the mince into patties, season, fry a few minutes each side. Build: greens, pickles, tomatoes, kraut, chips, patties, cheese, onions, sauce.

Nobody is cooking from scratch every night. These three take 15 minutes.

Save this for Monday x
All methods will be written up on my patreon ❤️

28/08/2026

every gym goer will get me on this… right?? (i took it off but i thought it was funny 😔)

27/08/2026

this goes out to every gym woman watching this ❤️ protect ya mama!

27/08/2026

High protein breakfast: how to make egg white oats that don’t taste like scrambled eggs.
Three things go wrong:

1. NOT ENOUGH WATER
don’t cook the oats down completely. You want them still sitting in a little starchy liquid before the egg whites go in, so the whites distribute evenly and thicken gradually instead of catching in the oats and scrambling.

2. HEAT TOO HIGH
pour egg whites into boiling oats and you have made scrambled eggs. Turn the heat right down first. Pour them in while whisking, until it’s frothy and combined. Then back up to medium and cook until thick.

3. COOKING TOO LONG
once they’re thick and creamy, off the heat.

THE BASE (~30g protein, no protein powder):30g oats, 100ml water, 200ml oat milk, pinch of salt, 200g egg whites, 1 tsp vanilla, ⅛ tsp pure stevia (or 20g sweetener of choice)Simmer the oats. Drop the heat right down. Whisk the egg whites in until foamy. Back up to medium, whisk until thick. Off the heat, then flavour and top however you like.
Done properly they should be thick, and delicious!!

Egg white oats e-book full of every recipe I’ve done on my website!

26/08/2026

i will never be able to workout from home ever again in peace

25/08/2026

Chest workout for women: the only 2 chest exercises I’d do to grow mine.

BETWEEN THE SETS, episode 11

Your pecs bring your upper arm across your body, which is what every pressing movement trains. So I keep it simple:

1. INCLINE PRESS
a stable, loadable press with a bit more emphasis on the upper portion of the chest.
I use a machine: grip just outside shoulder-width, lower with control, press back up.

2. PUSH-UPS
a free horizontal chest press (can be done at home!), training your pecs alongside your front delts and triceps.
Body rigid, chest towards the floor, push away. Too hard? Elevate your hands. Too easy? Add load or elevate your feet.

Pick versions of these you can take close to failure and progressively improve on over time.
And no, training chest will not shrink your b***s. The muscle sits underneath the tissue, not instead of it.

Save this for your next upper day x
Workout routine I follow on my website ❤️

24/08/2026

How heavy do you need to lift to build muscle?

BETWEEN THE SETS, episode 10

1. CAN YOU CONTROL IT?
If you’re throwing, swinging or inventing a new exercise to finish the set, it’s too heavy. Go lighter, learn the movement properly, build up from there.
2. HOW CLOSE ARE YOU TO FAILURE?
Nobody knows what “two reps from failure” feels like as a beginner. So on something safe to fail (a leg extension for example) take a lighter weight and keep going until another good rep won’t come out. That’s your reference point. Then stop a couple of reps short of it on your working sets.
3. CAN YOU PROGRESS IT?
The 2.5s might be hard today, but they shouldn’t be hard forever.
Pick a rep range (such as 6–12) start near the bottom of it. Add reps at the same weight. When you hit the top: add weight, drop the reps back down, repeat.

You don’t need to know whether the 2.5s are heavy enough for anyone else. Only whether they’re heavy enough for you.
Save this for your next session x

ALL workout plans on my website (12 week 3 day & 4 day programs)

23/08/2026

High protein meal prep: 1 kilo of beef mince.

Meals I ate this week, all over 50g protein, all under 15 minutes.

THE BASE
brown 1kg of 5% mince, season with salt, pepper, garlic, onion, paprika and cumin. Into a tub.

1. MINCE AND CHIPS
559 Calories, 54 protein 100g cooked 5% beef mince
180g Maris Piper potatoes
Sizeable handful of kale
2-3 sun-dried tomatoes
1/4 avocado (~60g)
4 tomatoes
1/2 shallot
30g cucumber
1/4 bell pepper
1 tbsp pickles
1 tbsp sauerkraut
60g low-fat cottage cheese
10g Eat Lean cheese
1 tbsp nutritional yeast
1 large sprig of fresh herbs
1 tsp everything but the bagel seasoning

2. BEEF PASTA PLATE
578 cal · 55 protein 100g cooked 5% beef mince
50g penne (raw weight)
Sizeable handful of kale
2-3 sun-dried tomatoes
4 tomatoes
1/2 shallot
30g cucumber
1/4 bell pepper
1 tbsp pickles
1 tbsp sauerkraut
100g low-fat cottage cheese
10-15g Eat Lean cheese
1 tbsp nutritional yeast
3 sourdough crackers (or crackers of choice)
1 large sprig of fresh basil
1 tsp everything but the bagel seasoning

3. Taco (ish)
479 cal · 55 protein
100g cooked 5% beef mince
150g Maris Piper potatoes
Small handful of kale
5 tomatoes (optional: chop these with your shallot and coriander, plus a squeeze of lemon or lime, salt and pepper, and let it sit before serving)
1/2 shallot
2 tbsp sweet corn
30g cucumber
1/4 bell pepper
1 tbsp sauerkraut
50g low-fat cottage cheese/skyr/greek yoghurt
1/4 avocado
15g Eat Lean cheese
1 large sprig of coriander
a squeeze of lime/lemon juice

4. Beef SIAB
100g cooked 5% beef mince
50g any pasta shape you have (raw weight)
Big ol’ handful of kale
2-3 sun-dried tomatoes
4 tomatoes
1/2 shallot
30g cucumber
2 tbsp sweet corn
1/4 bell pepper
1 tbsp pickles
1 tbsp sauerkraut/1 tbsp pickled beetroot
1 x roasted red pepper from the jar
10g parmesan
1 tbsp nutritional yeast
3 sourdough crackers (or crackers of choice)
1 large sprig of fresh basil/herb of choice
Dressing:
50g low-fat cottage cheese
50g Greek yoghurt/skyr
1-2 tbsp red pepper juice (from jar)
1 tsp garlic paste
1 tsp wholegrain mustard
salt & pepper

22/08/2026

Glute workout: 8 overrated glute exercises I wouldn’t waste my time on, on my fitness journey!

1. GOBLET SQUATS
2. SUMO DEADLIFTS
3. KETTLEBELL SWINGS
4. ONE SPECIFIC B***Y BUILDER MACHINE
5. CABLE KICKBACKS
6. DONKEY KICKBACKS
7. BANDED WALKS
8. FIRE HYDRANTS

None of these exercises are useless, but they’re not what’s growing your glutes.
The four I do are on my page!
What did I miss? Save this before your next glute day x

21/08/2026

High protein vegan dessert recipes!

3 sweet treats, all under 15 minutes, no protein powder.

1. CHERRY CHIA PUDDING
377 cal · 36C · 16F · 24P pudding: 100g dark sweet cherries (mashed), 15g chia, 90ml oat/almond/soy milk, 150g high-protein soy yoghurt, ½ tsp vanilla bean paste, ¼ tsp stevia (or 1–2 tbsp sweetener), pinch of salt to serve: 250g soy yoghurt, 100g cherries, 15g granola, 5g cocoa nibs method: mash the cherries with the milk, vanilla, stevia and salt. Chia in, soak 5 mins, mix again. Stir through the yoghurt, fridge overnight.

2. CHOCOLATE PUDDING
411 cal · 16C · 19F · 39P (whole batch) 1 carton silken tofu (~300g), 35g cocoa (25g regular + 10g dark), 25g pure peanut butter powder, 30–50g boiling water, 1 tsp vanilla bean paste, ¼ tsp stevia, pinch of salt method: cocoa and boiling water into a paste first.
Blitz everything. Tub, fridge, set.

3. BANANA BREAD CRUMBLE BOWL
454 cal · 56C · 16F · 20P yoghurt: 200g high-protein vegan yoghurt, 0.4g stevia, squeeze of lemon crumble: 1 very ripe banana, 25g jumbo oats, 10g rice or spelt puffs, 15g almond butter, 10g aquafaba, 5g apple juice, ½ tsp cinnamon, ½ tsp vanilla, 0.4g stevia, pinch of salt. Optional 5g pecans, 5g raisins method: mash, mix, air fry 160°C for 15 mins, breaking into chunks halfway.

Not a scoop of protein powder between them. Save this for your nightly sweet treat!!

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