Daily Targets
| Macro | Target |
|---|---|
| Calories | ~1,300 kcal |
| Protein | 125-135 g |
| Carbs | 100-110 g |
| Fat | 35-40 g |
Meal breakdown:
| Meal | Calories |
|---|---|
| Meal 1 | ~380 kcal |
| Meal 2 | ~540 kcal |
| Meal 3 | ~380 kcal |
Meal 1 & Meal 3 Options
Meal 1 and Meal 3 use the same options and the same target: ~350-390 kcal, ~35-45 g protein.
1) Protein Pancakes
| Ingredient | Amount |
|---|---|
| Whole egg | 1 large |
| Protein powder | 30 g |
| Rolled oats | 15 g |
| Banana | 60 g |
| Non-fat Greek yogurt | 80 g |
| Blueberries | 30 g |
| Low-cal syrup | 15 g |
| Baking powder, cinnamon, vanilla | small amounts |
Macros: 370 kcal | 42-43 g protein | 31-33 g carbs | 6-7 g fat
2) Overnight Oats
| Ingredient | Amount |
|---|---|
| Rolled oats | 25 g |
| Unsweetened soy milk | 150 ml |
| Protein powder | 30 g |
| Banana | 25 g |
| Chia seeds | 5 g |
| Ground flax | 4 g |
| Blueberries | 25 g |
Macros: 360-365 kcal | 36-38 g protein | 32-34 g carbs | 8-9 g fat
3) Whole Eggs with Onions, Tomatoes, Mushrooms
| Ingredient | Amount |
|---|---|
| Whole eggs | 2 large |
| Protein powder (mixed with water, on the side) | 25 g |
| Onion | 50 g |
| Tomato | 50 g |
| Mushrooms | 50 g |
| Olive oil | 3 g |
| Banana | 70 g |
| Blueberries | 30 g |
Macros: 385-390 kcal | 36-37 g protein | 28-29 g carbs | 12-13 g fat
4) Chia Pudding
| Ingredient | Amount |
|---|---|
| Chia seeds | 18 g |
| Unsweetened soy milk | 150 ml |
| Protein powder | 30 g |
| Non-fat Greek yogurt | 80 g |
| Banana | 30 g |
| Blueberries | 30 g |
| Splenda and vanilla | to taste |
Macros: 380-385 kcal | 43-44 g protein | 29-30 g carbs | 9-10 g fat
5) Smoothie
| Ingredient | Amount |
|---|---|
| Protein powder | 30 g |
| Non-fat Greek yogurt | 150 g |
| Unsweetened soy milk | 100 ml |
| Banana | 50 g |
| Blueberries | 60 g |
| Ground flax | 6 g |
| Ice and Splenda | as needed |
Macros: 360-365 kcal | 46-47 g protein | 30-31 g carbs | 5-6 g fat
6) No-Fat Greek Yogurt Bowl
| Ingredient | Amount |
|---|---|
| Non-fat Greek yogurt | 350 g |
| Apple | 80 g |
| Date | 10 g |
| Almonds | 10 g |
| Blueberries | 20 g |
Macros: 345-350 kcal | 38 g protein | 35-37 g carbs | 6-7 g fat
Meal 2 Options
Meal 2 targets ~500-550 kcal. Every lunch includes 2 dates as dessert.
1) Protein + Carb + Vegetable Plate
Chicken Version
Base:
- Cooked chicken breast: 165 g
- Olive oil: 5 g
- 2 dates: 36 g total
Choose one carb:
| Carb | Amount |
|---|---|
| Potatoes, cooked | 85 g |
| Whole-wheat rice, cooked | 65 g |
| Plantains, cooked | 50 g |
Choose one vegetable:
| Vegetable | Amount |
|---|---|
| Broccoli | 150 g |
| Asparagus | 180 g |
| Edamame | 50 g |
Macros: ~515-552 kcal | ~56-60 g protein | ~47-55 g carbs | ~11-14 g fat
Example combos:
- Chicken + rice + asparagus + 2 dates + 5 g olive oil = ~525-530 kcal
- Chicken + potatoes + broccoli + 2 dates + 5 g olive oil = ~540-545 kcal
- Chicken + plantain + edamame + 2 dates + 5 g olive oil = ~535-540 kcal
Salmon Version
Base:
- Cooked salmon: 140 g
- No extra olive oil
- 2 dates: 36 g total
Choose one carb:
| Carb | Amount |
|---|---|
| Potatoes, cooked | 85 g |
| Whole-wheat rice, cooked | 65 g |
| Plantains, cooked | 50 g |
Choose one vegetable:
| Vegetable | Amount |
|---|---|
| Broccoli | 150 g |
| Asparagus | 180 g |
| Edamame | 50 g |
Macros: ~500-530 kcal | ~35-37 g protein | ~47-55 g carbs | ~19-22 g fat
Example combos:
- Salmon + rice + asparagus + 2 dates = ~500-505 kcal
- Salmon + potatoes + broccoli + 2 dates = ~515-520 kcal
- Salmon + plantain + edamame + 2 dates = ~510-515 kcal
Note: On salmon days, use a higher-protein Meal 1/Meal 3 option (smoothie, chia pudding, or pancakes).
2) Poke Bowl
| Ingredient | Amount |
|---|---|
| Raw tuna | 160 g |
| Whole-wheat rice, cooked | 55 g |
| Seaweed | 25 g |
| Edamame | 45 g |
| Cucumber | 100 g |
| Honey | 4 g |
| Sesame oil | 4 g |
| Soy sauce | 10 g |
| 2 dates | 36 g total |
Macros: 520-525 kcal | 54-55 g protein | 53-54 g carbs | 8-9 g fat
Saturday Plan
Keep Saturday between ~1,300 and 1,400 kcal.
Meal 1: Pancakes + Matcha
Protein Pancakes with Yogurt and Syrup
| Ingredient | Amount |
|---|---|
| Whole egg | 1 large |
| Protein powder | 30 g |
| Rolled oats | 15 g |
| Banana | 60 g |
| Non-fat Greek yogurt | 100 g |
| Blueberries | 20 g |
| Low-cal syrup | 20 g |
| Baking powder, cinnamon, vanilla | small amounts |
Matcha
| Ingredient | Amount |
|---|---|
| Unsweetened soy milk | 200 ml |
| Matcha | 2 g |
| Splenda | to taste |
Breakfast total: ~475-485 kcal | ~49-50 g protein | ~39-41 g carbs | ~9-10 g fat
Meal 2: Lunch
Use any of the regular Meal 2 options above.
Best Saturday fits:
- Chicken + rice + asparagus + 2 dates + 5 g olive oil
- Chicken + plantain + asparagus + 2 dates + 5 g olive oil
- Poke bowl
These land around ~520-530 kcal.
Meal 3: Protein Ice Cream
Make one full 16 oz container and eat the whole thing.
| Ingredient | Amount |
|---|---|
| Unsweetened almond milk | 360 ml |
| Protein powder | 60 g |
| Banana | 60 g |
| Sugar-free pudding mix | 5 g |
| Splenda | to taste |
| Vanilla extract | a few drops |
| Pinch of salt |
Instructions:
- Blend everything well.
- Freeze in the Creami container.
- Spin once, then respin with a small splash of almond milk if needed.
Macros (full container): ~355-365 kcal | ~54-56 g protein | ~20-22 g carbs | ~4-5 g fat
Saturday Total
~1,350-1,380 kcal with high protein, using the pancake breakfast + one standard lunch + the full protein ice cream container.
Prep Rules
- Egg meals: 3 g olive oil
- Chicken lunches: 5 g olive oil
- Salmon lunches: no added oil
Weight conversions:
| Item | Rule |
|---|---|
| Chicken breast | Cooked weight listed; raw = cooked / 0.75 |
| Salmon | Cooked weight listed; raw = cooked / 0.80 |
| Rice | Cooked weight listed; dry = cooked / 3 |
| Potatoes & plantains | Use cooked weights as listed |