ROC Recipe Book

 ROC Healthy Meals Recipe eBook contains 100 ‘Good For You’ recipes, including breakfast, lunch, dinner, smoothies and snacks.

As well as being tasty and packed with nutritional value, these meals are also quick and easy to make.

Having worked in the fitness industry for many years I know the importance right nutrition has on achieving health and fitness results, I am also aware how little time people have nowadays. It’s hard to fit work, fitness, family and fun into just a few hours each day, that’s why I’ve taken the time to ensure that these recipes are not going to require the next MasterChef to create them. They can all be prepared quickly and easily and the whole family will love them.

 There are plenty of recipes to choose from…

  • Protein packed breakfasts – start the day with a delicious Bacon & Egg Frittata or Allowable English Breakfast

  • Portable lunches – such as the incredibly tasty Chicken Meatballs or Low Carb Quiche

  • Delicious dinners – try the easy-to-make Tomato Baked Salmon or Turkey Thai Hot Pie

  • Tasty snacks and treats to satisfy any sweet tooth – such as the guilt-free Banana Berry Freeze and Carrot & Ginger Loaf

  • Satisfying smoothies – we really love the Pina Colada and Iced Latte Protein Smoothie

Included in your ROC Recipe Book…

  • 100 mouthwatering, healthy and easy to make recipes

  • Calories and Macronutrients values for each meal

  • An educational section about Hormones to help you understand the importance of making better lifestyle choices

  • A helping hand page, which includes recipe suggestions from the book, ideal for both training and non training day


ROC 28 Day Meal Plan

Achieve your fat loss goals without having to worry about what to eat…

If you’re the kind of person who just wants a no-hassle meal plan that tells you what to eat and when to eat then ROC 28 Day Meal Plan is the answer!!! 

  •  A full 28 days’ worth of meals – all planned for you. Every calorie counted and every meal designed to give you all the protein, fat and carbohydrates that you need.

  • A full shopping list for each week ensures you are prepared for the week ahead and the easy to follow recipes help you to make nutritious, healthy and calorie blasting meals – for breakfast, lunch, dinner and even snacks are included!

  • Forget paying £120 a month for shakes or fad diets. Once you’ve got your 28 day plan you can use it forever, and guess what…it’s REAL FOOD!

  • No more calorie counting. No more trying to work out what you should eat – it’s all done for you!

 28 Day Meal Plans are…

  • Dairy free

  • Gluten free

  • Wheat free

  • Made with minimally processed ingredients

  • Vegetarian friendly

  • Free from refined sugar

There are 7 Meal Plans available and these are set by the total amount of daily calories required. You can choose from…   1400 Calories, 1600 Calories, 1800 Calories, 2000 Calories, 2200 Calories, 2400 Calories, 2600 Calories

If your not sure how many calories you need to achieve your goals then fill in the form at the bottom of the page and Ross will get back to you with his recommendation

ROC 100 Meal Recipe

£ 8

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ROC 28 Day Meal Plan

£ 25

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Unsure How Many Calories You Need… Fill In The Form Below & Ross Will Give You A Recommendation

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