Meal Plan of the Day

If you want to look ripped like Rob Riches, then you need to follow his diet plan. You need to eat frequently throughout the day and have lean meals with lots of clean calories from good carbohydrate sources.

An average day’s diet of Rob Riches looks something like this:

Meal 1: cup of oatmeal cooked with 1 egg white, and an egg white omelet made with 6 egg whites and 1 yolk.

Meal 2: 2 small chicken patties that I make myself, 1 cup of brown rice, and a cup of steamed mixed greens.

Meal 3: A protein shake mixed with 1 scoop whey, 1 scoop hemp protein, and blended with water and ice + an apple and handful of almonds. Or the same as meal 2.

Meal 4: Usually Pre-workout: Spicy chicken strips (that I make myself using an oat flour and egg white batter, mixed with spices and herbs), and either a cup of brown rice or cup of shredded spaghetti squash if I am preparing for a shoot. I mix this with a cup of mixed veg and use diced tomato’s as a sauce.

Meal 5: Usually Post-Workout: I normally have a small piece of fruit such as a banana and a single scoop of protein within 30 minutes of finishing my workout, followed by White fish (usually Tilapia) with brown rice or a medium yam potato, 45 – 60 minutes after that.

Meal 6: Night time meal, no later than 45 minutes before sleep; a cup of cottage cheese mixed with a scoop of vanilla protein powder.