Sleekgeek Announcement:

21-Day Challenges

Build healthy habits, one day at a time.

> More info <

Sleekgeek Announcement:

Nutrition Group Coaching is OPEN!

Learn how to ✅lose weight, ✅get off the diet roller coaster, and ✅build healthy habits into your busy life.

> More info <

Sleekgeek Announcement:

😍 Everything that you need to transform your body in 8 weeks.

Sign-ups open for the #26th Sleekgeek 8-Week Challenge on the 4th of February, 2020!

> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

Sleekgeek Announcement:

🥗 The BRAND NEW Sleekgeek 21-Day Reboot Challenge is here!

A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

Sleekgeek Announcement:

Sleekgeek Group Coaching Program

R10 trial offer for month #1 now available!

Learn how to lose weight, get off the diet roller coaster, and build healthy habits into your busy life.

> More info <

Over R100,000 worth of prizes up for grabs in the latest Sleekgeek

💪 8-Week Body Transformation Challenge! 🥗

> More info <

Sleekgeek Announcement:

💪 Sleekgeek Home Training Guide 🏋️‍♀️

Get the system + training plans to help you workout confidently at home. 👉 More info.

Nutrition Challenge Day 14 – Healthy Meal Template

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Use the Sleekgeek Healthy Meal Template to plan 3 Breakfasts, 3 Lunches, and 3 Dinners for yourself.
  • [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, some of the meals that you’ve come up with. If you’re stuck, feel free to look at what everyone else is planning for inspiration.
  • Complete the form at the bottom of the page when done.

💡 More Info:

The Sleekgeek Healthy Meal Template is a simple system that you can use to start constructing healthy meals TODAY, without needing any fancy ingredients, special knowledge, or loads of time and effort.

It gives you a place to start, and a place to fall back to if you ever get lost.

Every meal, every day, is as easy as going 1 + 1 + 1 + 1 = 4!

The Healthy Meal Template Formula:

Quality Protein + Colourful Vegetables + Smart Carbohydrates + Healthy Fats = Meal

See? Easy!

Using the Sleekgeek Healthy Meal Template you combine one or more proteinsvegetablescarbohydrates, and fats to create a healthy, well-balanced meal.

  • You can pick and choose foods from the Sleekgeek Food List, swapping them in and out based on your preferences, what foods you have available, and what food combinations you think go well together.
  • You can even scale your choices up and down depending on how much time, energy, and money you have available. Some days you might want something super quick and easy, other days you might want something a little bit more complicated and fancy. It’s up to you.

We will also give you some easy Portion Control Guidelines so that you can tailor this template to fit your exact needs.

More About The Sleekgeek Healthy Meal Template:

At Sleekgeek, we understand that “knowing” and “doing” are two very different things.

You probably have a rough idea which healthy foods you should be eating more of (such as those on the Sleekgeek Food List) and which less-healthy foods you should be eating less of, right?

The real question is how do you actually put that knowledge into practice in an easy and do-able manner?

This is where the Sleekgeek Healthy Meal Template comes into play. It’s all about keeping things simple and do-able. In fact, the simpler the meal the better (at least in the beginning anyways)!

Consistency Before Complicated:

When starting out, your absolute top priority is to find a system that is sustainable.

This means something that you can do consistently and frequently for a long period of time. Your healthy efforts should be easily repeatable, day in and day out.

We all know that life gets “messy”. Things never go as expected, we have good times and bad times, ups and downs… It’s inevitable.

Therefore, we believe that no diet should be built around perfect conditions or unsustainable efforts. You should be able to eat good, healthy meals even when you are short on time, sleep, energy, and motivation.

Sure, a gourmet Jamie Oliver-style meal might be fun, but most of us don’t have the skill, nor the hours of time and loads of money to throw at each and every meal.

Our advice is to master the basics first. Once you’ve been eating healthy meals consistently long enough to form solid habits, you can then become more adventurous by expanding the variety and complexity of your meals.

So let’s become superstars at walking before we learn to run, alright?

Some Healthy Meal Template Examples:

If you’re looking for some real world recipe examples, take a look at the Official Sleekgeek Healthy Recipes (they’re free, with many more coming soon).

Otherwise here are some more theoretical basic sample meals put together for demonstrative purposes:


It could be as simple and boring as:

  • Grilled Chicken Breast (quality protein)
  • + Steamed Broccoli (colourful veg)
  • + Pre-Cooked Rice (smart carb)
  • + Sliced Avocado (healthy fat)
  • = Meal!


Or you can fancy things right up a bit with:

  • Baked Salmon (quality protein)
  • + Sauteed Mushrooms (colourful veg)
  • + Baked Sweet Potato (smart carb)
  • + Sprinkling of Sesame Seeds (healthy fat)
  • = Meal!


If you are looking for something quick and easy to take to work:

  • Tin of Tuna (quality protein)
  • + Colourful Bell Peppers (colourful veg)
  • + Apple (smart carb)
  • + Small Handful of Almonds (healthy fat)
  • = Meal!


Of course, there are plenty of vegetarian options too! How about:

  • Tofu (quality protein)
  • + Sliced Radishes (colourful veg)
  • + Cooked Buckwheat (smart carb)
  • + Sprinkling of Pumpkin Seeds (healthy fat)
  • = Meal!

(As a vegan or vegetarian, you can double up on protein sources as many common foods such as beans, chickpeas, lentils, peas, and pulses fit both the quality protein and smart carb lists. Meat eaters can do this too if they wish to get extra protein.)


Or perhaps you want a quick and easy breakfast such as:

  • Vanilla Whey Protein Powder (quality protein)
  • + Mixed Berries* (colourful veg fruit)
  • + Rolled Oats (smart carb)
  • + Chopped Walnuts (healthy fat)
  • = Meal!

(Note we substituted mixed berries for the usual colourful veg, see explanation below the image.)

* We suggest that you aim to have a bit of each food group in each meal, however, it’s not compulsory. If you don’t feel like eating veg for breakfast then you could substitute the veg for some healthy mixed berries like we did in the Protein Oats recipe above, and then double up your veg with lunch, dinner, or get some carrots in as a snack.

P.S. If you add some cinnamon and some apple / pair to the vanilla protein oats, it totally tastes like Milktart!

Speaking of cinnamon…

Herbs, Spices, and Condiments

Learning to use a variety of herbs, spices, and other low-calorie condiments is one of the best skills you can learn to make living a healthier lifestyle so much easier and more enjoyable.

  • Check out this Cooking Spice Cheatsheet that shows you how to re-create 36 different world cuisine flavours using only 3 ingredients at a time.

Template, Not The Rule:

This Healthy Meal Template is exactly that: A template, not a rule.

It gives you a place to start, and a place to fall back to if you ever get lost.

You should use it as a source of inspiration for your meals and as a guideline to follow when you need some direction, but you should not let it restrict your healthy lifestyle or make life more difficult than it needs to be.

Life gets messy and doesn’t always work out perfectly. Maybe you can’t stomach the thought of vegetables for breakfast, or maybe there are no smart carbs / healthy fats available at your work lunch… Just do your best.

In fact, a template like this can be almost the most beneficial when life does get messy, because it gives you some freedom.

For example: If you are out at a work lunch, you know you can start by finding some protein, loading up on vegetables, and then adding in some carbohydrates and fats to your meal. Maybe not all of those foods will be ideal… But, just doing your best with the slightly less than ideal food choices may help you stay on track with your healthy lifestyle. It may mean that you continue eating well the next day rather than “falling off the wagon” and waiting until Monday to restart.

Over time, you learn what better and better food choices are, and so things get easier and easier.

✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
Challenger's Pledge(Required)