Daily Targets
| Target | Amount |
|---|---|
| Calories | ~1,390 kcal/day |
| Protein minimum (1.6 g/kg at 62 kg) | 99.2 g/day |
| Practical protein target for fat loss + muscle retention | ~115-130 g/day |
| Eating cutoff | Finish dinner by 6:00 PM or earlier |
This version is built for fat loss while protecting muscle, and it also leans toward cholesterol-lowering foods:
- more oats, soy, chia, flax, edamame, vegetables, fish, and lean chicken
- less emphasis on whole eggs
- dinner is protein + vegetables only, with no starchy carbs at night
Important note on eggs: because total cholesterol is slightly elevated, this plan does not use 3 eggs per day. Eggs are no longer a default meal here.
Meal Order Rules
1) Before the gym
Have a small protein + carb snack before training to reduce hypoglycemia risk.
2) After the gym / breakfast
This can be sweeter and higher in carbs than dinner. Oats, smoothies, fruit, and yogurt work well here.
3) Lunch
Lunch can include carbs + high protein + vegetables.
4) Early dinner
Dinner should be protein + vegetables only. No rice, potatoes, plantains, dates, or other starches at night.
Meal 0: Pre-Gym Snack
Target: ~100-120 kcal with ~12-13 g protein and ~13-16 g carbs.
Option 1) Protein + Half Banana
| Ingredient | Amount |
|---|---|
| Protein powder | 15 g |
| Banana | 50 g |
| Water | as needed |
Macros: ~105 kcal | ~12.6 g protein | ~12.9 g carbs | ~0.9 g fat
Option 2) Greek Yogurt + Half Banana
| Ingredient | Amount |
|---|---|
| Non-fat Greek yogurt | 120 g |
| Banana | 50 g |
Macros: ~115 kcal | ~12.9 g protein | ~15.7 g carbs | ~0.6 g fat
Meal 1: Post-Gym Breakfast
Target: ~395-445 kcal with ~30-39 g protein and ~45-65 g carbs.
Option 1) Oats Bowl
| Ingredient | Amount |
|---|---|
| Rolled oats | 35 g |
| Unsweetened soy milk | 180 ml |
| Protein powder | 20 g |
| Banana | 100 g |
| Blueberries | 70 g |
| Chia seeds | 8 g |
Macros: ~444 kcal | ~30.0 g protein | ~64.6 g carbs | ~9.4 g fat
Option 2) Smoothie
| Ingredient | Amount |
|---|---|
| Non-fat Greek yogurt | 150 g |
| Unsweetened soy milk | 150 ml |
| Protein powder | 20 g |
| Banana | 100 g |
| Blueberries | 80 g |
| Ground flax | 8 g |
| Ice + cinnamon + vanilla + Splenda | as needed |
Macros: ~396 kcal | ~38.9 g protein | ~46.7 g carbs | ~8.1 g fat
Meal 2: Lunch
Target: ~420-510 kcal with ~45-52 g protein and ~37-48 g carbs.
Lunch is the best place for the day’s larger carb serving.
Option 1) Chicken, Rice, Vegetables, and Edamame
| Ingredient | Amount |
|---|---|
| Cooked chicken breast | 120 g |
| Cooked rice | 120 g |
| Broccoli | 180 g |
| Edamame | 60 g |
| Olive oil | 5 g |
Macros: ~511 kcal | ~51.8 g protein | ~45.9 g carbs | ~14.2 g fat
Option 2) Chicken, Potato, and Asparagus
| Ingredient | Amount |
|---|---|
| Cooked chicken breast | 120 g |
| Cooked potatoes | 200 g |
| Asparagus | 200 g |
| Olive oil | 5 g |
Macros: ~460 kcal | ~45.8 g protein | ~48.4 g carbs | ~9.9 g fat
Option 3) Tuna Bowl
| Ingredient | Amount |
|---|---|
| Raw tuna | 120 g |
| Cooked rice | 110 g |
| Edamame | 60 g |
| Cucumber | 120 g |
| Seaweed | 25 g |
| Olive oil or sesame oil | 4 g |
Macros: ~418 kcal | ~46.9 g protein | ~36.7 g carbs | ~9.6 g fat
Meal 3: Early Dinner
Target: ~360-410 kcal with ~35-46 g protein.
Rule: protein + vegetables only. The carbohydrate in this meal should come from vegetables only.
Option 1) Salmon + Vegetables
| Ingredient | Amount |
|---|---|
| Cooked salmon | 110 g |
| Asparagus | 220 g |
| Broccoli | 180 g |
| Avocado | 40 g |
Macros: ~402 kcal | ~34.7 g protein | ~25.4 g carbs | ~20.7 g fat
Option 2) Chicken + Vegetables
| Ingredient | Amount |
|---|---|
| Cooked chicken breast | 110 g |
| Broccoli | 220 g |
| Asparagus | 220 g |
| Olive oil | 5 g |
| Avocado | 35 g |
Macros: ~407 kcal | ~45.4 g protein | ~27.8 g carbs | ~15.4 g fat
Option 3) Tuna + Vegetable Salad
| Ingredient | Amount |
|---|---|
| Raw tuna | 110 g |
| Cucumber | 180 g |
| Broccoli | 180 g |
| Edamame | 70 g |
| Olive oil | 5 g |
Macros: ~364 kcal | ~45.8 g protein | ~25.7 g carbs | ~10.6 g fat
Best-Fit Full Days
These combinations land close to the new target while respecting the meal-timing rules.
Day A
- Pre-gym: Greek yogurt + half banana
- Breakfast: Smoothie
- Lunch: Chicken + rice + vegetables + edamame
- Dinner: Tuna + vegetable salad
Daily total: ~1,386 kcal | ~149 g protein | ~134 g carbs | ~33 g fat
Day B
- Pre-gym: Greek yogurt + half banana
- Breakfast: Smoothie
- Lunch: Chicken + potato + asparagus
- Dinner: Chicken + vegetables
Daily total: ~1,378 kcal | ~143 g protein | ~139 g carbs | ~34 g fat
These protein totals are above the 99.2 g minimum on purpose. During a cut, that higher intake gives a better buffer against muscle loss.
Cholesterol-Lowering Guardrails
- Default breakfasts are now egg-free.
- Use salmon, tuna, soy, oats, chia, flax, edamame, and vegetables often.
- Keep olive oil moderate and use avocado in sensible amounts.
- Do not make 3 whole eggs per day a habit.
- Keep the last meal lighter, earlier, and starch-free.
Simple Daily Rhythm
A good default rhythm looks like this:
- Before gym: small protein + carb snack
- After gym / breakfast: oats bowl or smoothie
- Lunch: protein + carb + vegetables
- Dinner before 6:00 PM: protein + vegetables only
Prep Rules
- Prefer non-fat Greek yogurt, unsweetened soy milk, and lean chicken breast.
- For dinner vegetables, use generous amounts of broccoli, asparagus, cucumber, salad greens, and similar high-fiber vegetables.
- If hunger is high during the cut, increase non-starchy vegetables first, not evening carbs.
- If training performance drops again, keep the pre-gym snack mandatory.