Documents, templates & planners for work, money and life — written for the UK, ready to download.
84 plain-English packs across 10 ranges: HSE-aligned risk assessments, HR policies built on the Employment Rights Act 2025, CIS and RAMS packs, CV and interview packs, meal-prep and gym plans — plus the new MRQK Templates range: budget, ISA, side-hustle and landlord spreadsheets in pounds, ADHD and wellbeing planners, kids worksheets, wedding stationery and creator kits. Instant download.
Whole ranges, one download
Complete Meal Prep Bundle — Fat Loss, Muscle Gain, Vegan & Family (5 plans)
£24.99 £34.95
Complete Gym Programme Bundle — Fat Loss, Muscle, Beginner, Home & Over-40s (5 programmes)
£24.99 £39.95
Complete Body Goals Bundle — All 5 Meal Plans + All 5 Gym Programmes (10 in 1)
£39.99 £74.90
Health & Fitness
Health & FitnessPDFVegan Muscle Gain Meal Prep Plan — 7 Days, 2,800-3,000 kcal, Plant-Based
You can absolutely build muscle on plants — the research is clear when protein is matched and leucine is high enough — but you need to eat more volume, hit 30-40g protein at four feeds, and lean on soya, seitan, tempeh and a good protein powder rather than hoping beans alone get you there. This plan uses calorie-dense plant foods (nut butters, oils, oats, dried fruit, smoothies) so you can reach a 10-15% surplus without eating all day. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFMuscle Gain Meal Prep Plan — 7 Days, 2,800-3,000 kcal, UK Shopping List (Omnivore)
Building muscle without getting fat is a surplus problem, not a supplement problem: 10-15% above maintenance, protein 1.6-2.2g per kilo split across four feeds, carbs around training, and enough food volume you can actually eat when you're busy. This plan is built for four meals a day with shakes and smoothies to fill the gap when appetite runs out, all from a normal weekly shop. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFVegan Fat Loss Meal Prep Plan — 7 Days, High-Protein Plant-Based, UK Shopping List
The honest problem with vegan fat loss is protein: plant foods bring carbs and fibre with every gram, so you have to build meals around tofu, tempeh, seitan, lentils, edamame, soya yoghurt and a pea/soy protein powder, and hit 30-40g per meal so muscle protein synthesis actually switches on. This plan does that at a 15-25% deficit with 35g+ fibre a day, and covers the nutrients vegans genuinely need to watch — B12, iron, iodine, omega-3, calcium. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFMaintenance & Busy-Life Meal Prep — 7 Days of 15-Minute Dinners the Whole Family Eats
Not everyone wants to shred or bulk — most people just want to eat well, stop ordering takeaways on Wednesday, and feed the family without cooking three different dinners. This plan sits at maintenance (≈2,000-2,200 kcal for an average adult, easily scaled), uses one batch-cook plus 15-minute weeknight dinners built from it, and shows how to make the same meal work for a toddler, a teenager and a partner who's 'watching their weight'. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFFat Loss Meal Prep Plan — 7 Days, High-Protein, UK Shopping List (Omnivore)
Written the way good coaches actually get clients lean: a moderate 15-25% deficit, protein at 1.6-2.2g per kilo to protect muscle, 30g of fibre, repeatable breakfasts and lunches so you never have to think, and a two-hour Sunday batch-cook using ordinary Tesco/Aldi/Lidl ingredients. No 1,200-calorie starvation, no £6 superfood powders, no cooking every night. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFFat Loss Gym Programme — 8 Weeks, 3-4 Days, Strength + Conditioning
Fat loss in the gym isn't about burning calories on a treadmill — it's about keeping (or building) muscle while your diet creates the deficit, then adding conditioning that you'll actually do. This 8-week plan gives you three full-body strength sessions built on big compound lifts, a fourth optional conditioning day, 10-minute finishers, step targets, and clear progression so every week is a little harder than the last. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFOver-40s Strength, Mobility & Longevity Programme — 8 Weeks
After 40 you lose 3-8% of your muscle a decade if you don't fight for it — and muscle is what keeps you independent, metabolically healthy and out of A&E after a fall at 75. This programme is built the way the best coaches train clients in their 40s, 50s and 60s: two or three strength sessions built around joint-friendly compound lifts, daily mobility that takes eight minutes, balance and power work (yes, you should still jump — a bit), a sensible progression, and zero ego lifting. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFBeginner Strength Foundations — 8 Weeks, 3-Day Full Body
Most people quit the gym within three months because nobody showed them what to do. This is what a good coach gives a complete beginner: three full-body sessions a week, six movements to master (squat, hinge, push, pull, carry, core), simple rep targets, a rule for when to add weight, and the confidence of knowing exactly what you're doing when you walk in. By week 8 you'll be stronger than most people who've trained for a year. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFHome Dumbbell & Bodyweight Programme — 8 Weeks, No Gym Needed
A pair of adjustable dumbbells (or a couple of fixed pairs), a resistance band and a bit of floor — that's a complete gym for muscle, strength and fat loss if you know how to progress without adding plates. This 8-week, 3-4 day plan uses tempo, rep ranges, unilateral work and density to keep you improving, with a 20-minute 'no-excuses' session for the days life gets in the way. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Health & FitnessPDFMuscle Building Programme — 8 Weeks, 4-Day Upper/Lower Hypertrophy
Muscle grows from progressive overload on 10-20 hard sets per muscle per week, trained close to failure with good technique, recovered with sleep and protein. That's it — the rest is detail. This 8-week upper/lower split hits every muscle twice a week, mixes heavy compound work with higher-rep isolation, and tells you exactly when to add weight. Pair it with the Muscle Gain Meal Prep Plan. Instant PDF download — sample pages shown in the photos so you can see exactly what you're buying. General information for healthy adults, not medical advice.
Sold by MRQK Safety, the official MRQK UK store. Templates are for guidance and must be adapted to your own business — they are not a substitute for tailored legal, HR or health-and-safety advice. Looking only for construction risk assessments? Visit the Safety store