Meal Prep Guide · Plan de Comida (Español)

Eating days: Tuesday, Wednesday, Friday, Saturday and Sunday. Home eating-day target: ~2,700 kcal · ~247 g protein · ~254 g carbs · ~82 g fat, split across three meals.

Raw/dry weights and approximate cooked servings are listed together below. Chicken weights exclude bones and skin. Daily total: 87 g protein powder and 1 L skim milk. Nutrition is modeled using Revolution High Whey; actual food labels and preparation vary.

Meal 1 — Breakfast: Overnight Proats & Eggs with Vegetables

Overnight proats

  • 90 g dry rolled oats
  • 350 mL skim milk
  • 50 g protein powder
  • 12 g chia — about 1 tbsp
  • 100 g blueberries
  • Water as needed for consistency; optional cinnamon

Prep: Whisk the powder into cold milk, stir in oats and chia, cover and refrigerate overnight. Add blueberries when serving. Loosen with water if needed.

Eggs with vegetables

  • 3 whole eggs — about 150 g raw, without shells ≈140 g cooked
  • 200 g raw vegetables ≈160 g sautéed, for example 150 g tomatoes + 50 g onion before cooking
  • 5 g oil for cooking

Cook the eggs with the vegetables and oil: ≈355 g raw ingredients → ≈305 g cooked egg-and-vegetable dish per breakfast, including the oil. Mushrooms or peppers can replace some tomatoes/onions.

Approximate meal: 1,081 kcal / 81 g protein.

Meal 2 — Lunch: Chicken, Vegetables & a Carb

Include 300 g uncooked non-starchy vegetables ≈280 g steamed/microwaved mixed vegetables and choose one complete option. Chicken and oil adjustments are part of the swap.

  • Potatoes: 300 g raw potatoes ≈240 g air-fried/roasted potatoes + 350 g cooked skinless chicken (≈479–489 g raw boneless, skinless meat) + 10 g oil.
  • Sweet potatoes: 270 g raw sweet potatoes ≈215 g air-fried/roasted sweet potatoes + 350 g cooked skinless chicken (≈479–489 g raw boneless, skinless meat) + 10 g oil.
  • Rice: 65 g dry rice (≈194 g cooked) + 350 g cooked skinless chicken (≈479–489 g raw boneless, skinless meat) + 10 g oil.
  • Lentils — only if comfortably tolerated: 80 g dry lentils (≈218 g cooked, drained) + 300 g cooked skinless chicken (≈411–419 g raw boneless, skinless meat) + 14 g oil.
  • Lower-lentil mixed option: 50 g dry lentils (≈137 g cooked, drained) + 25 g dry rice (≈75 g cooked) + 320 g cooked skinless chicken (≈438–447 g raw boneless, skinless meat) + 12 g oil.

Prep: Serve the cooked portions from meal prep, or use the raw/dry amounts when cooking fresh. Air-fry potatoes/sweet potatoes, or cook rice/lentils thoroughly. Microwave or cook the vegetables; serve with the chicken. Oil is the total cooking/dressing allowance, not an extra pour on each component. Use iodized salt and seasonings.

Do not force the 80 g dry-lentil portion if it causes discomfort. Use the mixed option only if its lentil portion is comfortable; otherwise choose potatoes, sweet potatoes or rice. Lentils provide extra protein, so their option uses less chicken.

Fish: On three eating days/week, replace 75 g cooked chicken (≈103–105 g raw boneless, skinless meat) with 85 g drained sardines and reduce lunch oil by 4 g. Check the actual tin’s drained weight and label. Rotate vegetables.

Approximate meal: 1,090 kcal / 113–115 g protein, with closely matched carbs across the complete lunch options.

Meal 3 — Afternoon: Chocolate Protein Creami & Milk

Creami — daily recipe

  • 250 mL skim milk
  • 37 g protein powder
  • 100 g peeled banana
  • 10 g unsweetened cocoa
  • 10 g peanut butter
  • Optional pinch of salt

Prep: Blend, fill below MAX FILL and freeze level for at least 24 hours. In the Ninja CREAMi Deluxe, select FULL + Lite Ice Cream for the whole recipe, then Re-Spin if needed. The larger tub does not require a larger recipe.

Alongside

  • 400 mL skim milk as a drink, not extra liquid blended into the ice cream

If needed, borrow 10–20 mL from that allowance for Re-Spin rather than adding it on top.

Approximate whole meal: 539 kcal / 52 g protein, including the side milk.

Restaurant Flexibility

  • Five home eating days: about 13,500 kcal/week.
  • Restaurant allowance: up to about 1,500 extra kcal/week above the meals replaced, for a planning total of about 15,000 kcal/week.
  • Meals out replace a home meal; they are not added after eating the full home menu. Count drinks, sauces, sides and dessert, and keep protein prioritized.
  • Example: a 1,700-kcal restaurant lunch replacing a ~1,100-kcal home lunch uses about 600 extra kcal. Two such outings use about 1,200 kcal of the allowance.

This leaves room for 1–2 meals out/week, not unlimited cheat days or a guarantee of weight loss. Do not add compensatory fasts.

Fasting & Adjustments

Default: Sunday ~16:00 → Tuesday ~07:00 and Wednesday ~16:00 → Friday ~07:00, about 39 hours each. Monday and Thursday are the full zero-calorie dates. Finish all three meals, including the side milk, before the Sunday/Wednesday cutoff.

The home-only plan averages about 1,930 kcal/day across the week; using the full restaurant allowance averages about 2,143 kcal/day. Aim initially for about 0.5–0.8 kg/week after early water/glycogen changes; slow down if strength, sleep, libido or recovery deteriorate. Use matched-condition weight trends, waist and physique rather than one smart-scale body-fat reading or an old fixed target weight. Once reliably around 13–14%, end the aggressive cut and move to maintenance.

If switching to alternate-day fasting

Do not simply eat the same menu on fewer days. Matching roughly the same energy/protein budget requires about 3,900 kcal / 350 g protein per eating day, before restaurant extras, across seven eating days per 14 days.

For the rice lunch, add 30 g dry oats to breakfast and 300 g cooked chicken (≈411–419 g raw boneless, skinless meat) + 85 g dry rice (≈253 g cooked) + 20 g oil to lunch. That produces about 3,886 kcal / 344 g protein; the Creami stays unchanged. The restaurant allowance is per calendar week, not per eating day. These are very large three-meal days. Two fast days remain the default; matching weekly totals does not fully compensate for missing protein-feeding opportunities during fasts.

Storage: Refrigerate only the next 2–3 days’ wet oats and cooked meal-prep portions; cool promptly and freeze later cooked portions. See the Meal Prep Guide. Nutrition context: ISSN.