The Tradesperson’s Nutrition Plan – Tracey Warren Nutrition
For Tradespeople

THE
TRADESPERSON’S
NUTRITION PLAN

No Faff.   Real Food.   Steady Energy.

30+ quick meal ideas Greggs, Subway & Co-op decoded Energy drink swaps No diet nonsense

Everything you need in one place

Breakfasts, lunches, dinners – all under 20 minutes

Tracey Warren

Tracey Warren

Naturopathic Nutritional Therapist

I’ve worked with many clients who feel constantly tired, rely on convenience food, and don’t know where to start. The truth is – you don’t need a perfect diet. You need simple, consistent habits that fit your life.

“This plan is designed to work in the real world – early starts, long days and eating on the go. No extremes. Just food that works.”

01
Running on Empty by Midday?
If this sounds like you – this guide will fix it
01
Shattered by 10am
Dragging yourself through the morning on caffeine
02
Running on energy drinks
You know they’re not great but don’t know what else to do
03
Snacking all day, still hungry
You eat constantly but never feel properly full
04
Weight that won’t shift
Belly fat that stays no matter what you try

This is not a willpower problem.
It is a fuel problem.

This guide will show you how to:

Stay full for longer
Stop reaching for sugar and cans
Keep energy steady all day
No more 2pm crashes
Eat without overthinking
Simple, fast food that works
Ditch the energy drinks
Replace them with things that actually work

Most fatigue in working men is driven by dehydration and poor nutrition – not lack of sleep. The fix is simpler than you think.

02
Real Talk
No extremes. No nonsense.
You don’t need:
  • Perfect meals
  • Expensive health foods
  • To cut everything out
You do need:
  • To eat properly
  • To stop skipping meals
  • To stop relying on quick fixes

Consistency beats perfection. Every time.

Here’s what consistent looks like in practice:
  • Eating something before you leave the house – even if it’s small
  • Having a water bottle in the van and using it
  • Choosing the chicken wrap over the sausage roll – most of the time
  • Not skipping lunch because you’re busy
  • Not punishing yourself when you do have the sausage roll
03
The 5 Rules of the Road
Follow these and everything else becomes easier
01
Eat within 60 minutes of waking.
  • Skipping breakfast drives the 10am crash
  • Eggs, yoghurt or a protein shake – anything with protein
  • Just eat before you leave
02
Protein at every meal. No exceptions.
  • Chicken, eggs, tuna, beans, Greek yoghurt
  • Keeps you full and blood sugar stable
  • Every meal. Every time.
03
Water before coffee. Always.
  • 500ml first thing – add a pinch of salt and lemon
  • More effective than any supplement
  • Keep a bottle in the van
04
Eat every 3 to 4 hours.
  • Leaving too long crashes blood sugar
  • This drives cravings for cans and sugar
  • Regular eating keeps you sharp all day
05
Sleep. Phone down. Magnesium in.
  • Poor sleep drives weight gain and fatigue
  • No energy drink fixes what bad sleep causes
  • Magnesium glycinate before bed – genuinely works
04
On-the-Run Guide
Exactly what to choose at the places you actually go

You can’t always eat perfectly on a job. This tells you exactly what to order – and what to avoid.

Greggs
Order ThisAvoid ThisWhy
Sausage and egg breakfast rollSausage roll (pastry only)Protein keeps you full – pastry crashes blood sugar
Chicken bake or chicken stuffing baguetteSteak bake or cheese savouryBetter protein to carb ratio
Ham and cheese toastieDoughnut or pastry snackProtein vs pure sugar hit
Porridge with no added sugarYum Yum or iced bunSlow release energy vs sugar spike
Water or black coffeeCaramel latte or energy drink60g+ sugar in a caramel latte
Subway
Order ThisAvoid ThisWhy
6 inch chicken or tuna on wholegrainFootlong meatball marinara on whiteHalf the carbs, better protein
Add spinach, peppers, cucumberExtra cheese and extra sauceVeg adds nutrients with almost no calories
Mustard or vinegar as dressingSweet onion or mayo dressingsSauces are the biggest hidden sugar source
Double meat if hungryCookies or crisps as a sideExtra protein keeps you full
Co-op and Convenience Stores
Grab ThisNot ThisWhy
Chicken or tuna sandwich on brownBLT on white breadMore protein, more fibre
Greek yoghurt and a bananaChocolate bar or cereal barProtein vs refined sugar spike
Hard boiled eggsSausage roll or pastyPortable protein, no crash
Mixed nuts and dried fruitCrispsHealthy fats vs empty calories
Protein bar – 20g+ protein, under 10g sugarFlapjack or cereal barMost cereal bars are confectionery
Coconut water post-workEnergy drink post-workNatural electrolytes – great for recovery
05
10 Quick Breakfasts
All under 10 minutes. All with enough protein to keep you going until lunch.
01
The Egg Roll
Ready in 3 min
Ingredients
  • 2 eggs
  • 2 slices brown bread
  • Handful of spinach
  • Salt and pepper
Method
  1. Scramble or fry 2 eggs
  2. Stuff into a roll with spinach
  3. 25g protein. Done.
02
Protein Shake and Go
Ready in 2 min
Ingredients
  • 2 scoops protein powder
  • 300ml oat milk
  • 1 banana
  • Handful of oats
Method
  1. Blend or shake everything
  2. Drink in the van
  3. 30-40g protein. Zero cooking.
03
Quick Greek Bowl
Ready in 5 min
Ingredients
  • 200g Greek yoghurt
  • Berries or banana
  • 2 tbsp mixed seeds
  • Drizzle of honey
Method
  1. Chuck everything in a bowl
  2. Mix and eat
  3. 20g protein
04
Loaded Oats
Ready in 8 min
Ingredients
  • 80g oats
  • 300ml oat milk
  • 1 scoop protein powder
  • Banana, peanut butter
Method
  1. Cook oats 3-4 minutes
  2. Stir in protein and peanut butter
  3. Top with banana. High protein.
05
PB Toast and Eggs
Ready in 5 min
Ingredients
  • 2 eggs
  • 2 slices wholegrain toast
  • 2 tbsp peanut butter
  • Banana
Method
  1. Toast bread. Fry or scramble eggs.
  2. PB on toast, eggs on side
  3. 30g protein
06
Night-Before Oats
1 min prep night before
Ingredients
  • 80g oats
  • 200ml oat milk
  • 1 scoop protein powder
  • Berries or banana
Method
  1. Mix in a jar the night before
  2. Grab from fridge on the way out
  3. No cooking. 25g protein.
07
Avocado and Egg Toast
Ready in 5 min
Ingredients
  • 2 eggs
  • 2 slices wholegrain toast
  • 1 ripe avocado
  • Salt, pepper, chilli flakes
Method
  1. Fry or poach 2 eggs
  2. Mash avocado on toast
  3. Top with eggs and seasoning. 20g protein plus healthy fats.
08
Smoked Salmon Bagel
Ready in 5 min
Ingredients
  • 1 wholegrain bagel
  • 3 slices smoked salmon
  • 2 tbsp cream cheese
  • Spinach
Method
  1. Toast bagel
  2. Top with cream cheese, salmon, spinach
  3. 25g protein
09
Tuna on Toast
Ready in 5 min
Ingredients
  • 1 tin tuna in spring water
  • 2 slices brown toast
  • 1 tbsp mayo
  • Black pepper
Method
  1. Drain tuna, mix with mayo
  2. Pile on toast
  3. 30g protein. Cheap.
10
Cottage Cheese Toast
Ready in 3 min
Ingredients
  • 2 slices toast
  • 4 tbsp cottage cheese
  • 1 banana sliced
  • Drizzle of honey
Method
  1. Toast bread
  2. Top with cottage cheese, banana, honey
  3. 22g protein
06
10 Quick Lunches
Prep the night before, grab from a shop or build on site.
01
Chicken Wrap
5 min prep
Ingredients
  • 1 large wholegrain wrap
  • 150g cooked chicken
  • 2 tbsp hummus
  • Spinach, peppers
Method
  1. Spread hummus on wrap
  2. Add chicken, spinach, peppers
  3. Roll and wrap in foil. 35g protein.
02
Tuna and Rice Pot
3 min
Ingredients
  • 1 pouch microwave rice
  • 1 tin tuna
  • 1 tbsp mayo or hot sauce
  • Spring onions
Method
  1. Microwave rice 90 seconds
  2. Mix with drained tuna and sauce
  3. Hot or cold. 35g protein.
03
The Builder’s Sarnie
5 min prep
Ingredients
  • 2 thick slices wholegrain
  • 3 slices ham or chicken
  • 2 slices cheese
  • Mustard, tomato
Method
  1. Build the night before
  2. Wrap in foil, keep in cool bag
  3. 30g protein
04
Greek Yoghurt Protein Pot
3 min
Ingredients
  • 200g Greek yoghurt
  • 1 tin chickpeas drained
  • Cucumber diced
  • Olive oil, paprika
Method
  1. Mix everything together
  2. Pack in a container
  3. 25g protein
05
Egg and Oatcakes
5 min
Ingredients
  • 4 oatcakes
  • 3 hard boiled eggs
  • 2 tbsp cream cheese
  • Cherry tomatoes
Method
  1. Hard boil eggs the night before
  2. Top oatcakes with egg and tomato
  3. 22g protein
06
Batch Chilli Rice
10 min
Ingredients
  • 200g beef or turkey mince
  • 1 tin kidney beans
  • 1 tin chopped tomatoes
  • Rice, spices
Method
  1. Brown mince 5 mins
  2. Add beans, tomatoes, spices
  3. Simmer 5 mins. Make double. 40g protein.
07
Smoked Mackerel Salad
5 min
Ingredients
  • 2 smoked mackerel fillets
  • Mixed leaves, tomatoes
  • Cucumber
  • Olive oil and lemon
Method
  1. Break mackerel into chunks
  2. Mix with salad and dress
  3. 30g protein. Great for heart health.
08
Protein Pasta Pot
5 min
Ingredients
  • 150g cooked pasta
  • 1 tin tuna or chicken
  • 3 tbsp pesto or mayo
  • Cherry tomatoes
Method
  1. Mix cold pasta with protein and sauce
  2. Pack in a container
  3. 30g protein
09
Cottage Cheese Wrap
2 min
Ingredients
  • 1 large wrap
  • 4 tbsp cottage cheese
  • 1 tin tuna
  • Spinach and cucumber
Method
  1. Spread cottage cheese on wrap
  2. Add tuna, spinach, cucumber. Roll.
  3. 35g protein. Cheap.
10
Egg Fried Rice
8 min
Ingredients
  • 2 eggs
  • 1 pouch microwave rice
  • Frozen veg mix
  • 2 tbsp soy sauce
Method
  1. Fry and scramble eggs
  2. Add rice, veg and soy sauce
  3. 5 minutes. 25g protein.
07
10 Quick Dinners
All under 20 minutes. Make double – lunch sorted tomorrow.
01
One Pan Chicken and Rice
15 min
Ingredients
  • 2 chicken breasts
  • 1 pouch rice
  • Frozen peas
  • Garlic, paprika, salt
Method
  1. Season and fry chicken 5-6 mins each side
  2. Remove and slice
  3. Add rice and peas. Return chicken. 45g protein.
02
The Big Mince
15 min
Ingredients
  • 400g 5% beef mince
  • 1 tin tomatoes
  • 1 tin kidney beans
  • Taco seasoning
Method
  1. Brown mince 5 minutes
  2. Add seasoning, tomatoes and beans
  3. Simmer 10 mins. 3-4 portions. 40g protein.
03
Salmon and Sweet Potato
10 min
Ingredients
  • 2 salmon fillets
  • 2 large sweet potatoes
  • 1 tbsp butter
  • Lemon, salt and pepper
Method
  1. Microwave sweet potatoes 8 mins, mash
  2. Pan fry salmon 4 mins each side
  3. 40g protein. Heart healthy.
04
The Protein Stir Fry
15 min
Ingredients
  • 300g chicken or beef strips
  • 1 bag stir fry veg
  • 2 pouches rice
  • Soy sauce, sesame oil
Method
  1. Fry meat 5-6 minutes
  2. Add veg, stir fry 3-4 minutes
  3. Add soy sauce. 45g protein.
05
Tray Bake Chicken
20 min
Ingredients
  • 6 chicken thighs
  • 2 sweet potatoes cubed
  • 1 head broccoli
  • Olive oil, garlic, herbs
Method
  1. Preheat oven 200C
  2. Toss everything in oil and seasoning
  3. Bake 20 minutes. Make double. 40g protein.
06
Egg Fried Everything
10 min
Ingredients
  • 4 eggs
  • 1 pouch rice
  • Any leftover veg
  • Soy sauce
Method
  1. Fry and scramble eggs
  2. Add rice, veg and soy sauce
  3. 30-40g protein
07
Protein Pasta Bake
15 min
Ingredients
  • 200g pasta
  • 400g tin tuna
  • 1 jar tomato sauce
  • 50g cheese
Method
  1. Cook pasta 8 mins
  2. Mix with tuna and sauce
  3. Top with cheese. Grill 5 mins. 40g protein.
08
Steak and Veg
10 min
Ingredients
  • 2 sirloin steaks
  • 1 bag frozen veg
  • Butter, garlic, salt
Method
  1. Pan fry steak 3-4 mins each side
  2. Rest 3 mins. Microwave veg.
  3. 50g protein. No faff.
09
The Dahl
15 min
Ingredients
  • 1 tin lentils
  • 1 tin coconut milk
  • 1 tin tomatoes
  • 2 tsp curry powder, rice
Method
  1. Fry curry powder 1 min
  2. Add lentils, coconut milk, tomatoes
  3. Simmer 10 mins. 20g protein. Budget friendly.
10
Loaded Jacket Potato
15 min
Ingredients
  • 2 large potatoes
  • 1 tin tuna or beans
  • 50g grated cheese
  • 2 tbsp Greek yoghurt
Method
  1. Microwave potatoes 8-10 minutes
  2. Load with tuna or beans and cheese
  3. 30g protein with tuna and cheese
08
Quick Grab Guide
Best picks from any supermarket, petrol station or convenience store
ItemProteinWhy it works
Greek yoghurt pot18-20gFilling, portable, high protein
Tin of tuna in spring water25-30gCheapest portable protein available
Hard boiled eggs (2-pack)12gComplete protein, easy anywhere
Mixed nuts (30g bag)5-7gHealthy fats, keeps you full
Boiled eggs or edamame pods12-14gHigh protein, portable and unprocessed
Babybel cheese (2-pack)8gPortable, no mess
Protein bar (Grenade, PhD, Aldi) – 20g+ protein, under 10g sugar20-25gGood option when nothing else is available
Chicken sandwich on brown bread25-30gBest sandwich option when out
Coconut water (500ml)–Natural electrolytes – better than energy drinks
Banana and peanut butter sachet8gNatural energy plus protein and fat
09
Energy and Hydration
Ditch the cans for good
Instead ofTry thisThe difference
Energy drink first thing500ml water, salt, lemonRehydrates without the cortisol spike
Red Bull mid-morningProper breakfast + black coffeeBreakfast solves the problem. The can masks it.
Energy drink with lunchSparkling water or coconut waterNatural electrolytes and zero sugar crash
3pm canHandful of nuts and a bananaBlood sugar fix without the crash
Energy drink for the drive homeCold water and a protein barStarts recovery. Finishes the job.
This is just the start
If you follow this plan,
you will feel better.
More energy. Fewer crashes. Better focus.
Want a plan built specifically for you?
  • A nutrition plan tailored to your body and goals
  • Help with weight loss that actually sticks
  • Support with energy, digestion or heart health

That’s where personalised support makes the difference.

traceywarrennutrition.co.uk
[email protected]
@traceywarrennutrition

Tracey Warren Nutrition
Naturopathic Nutritional Therapist
traceywarrennutrition.co.uk  | 

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