Related: Kami’s Workout Plan

How to Use This Plan

Choose one breakfast + one lunch + one supper, in any combination. No fixed weekdays or prescribed rotation.

  • Include the option’s counted balancing side; it is part of the meal, not an extra on top.
  • Have one whole gold kiwi daily. Put it in the yogurt bowl if choosing that option, or eat it elsewhere. Calculations use 100 g peeled kiwi; count it once.
  • Chicken and sweet potatoes are weighed raw. Rice and pasta are weighed dry. Fruit weights exclude peel/pits; vegetables are weighed before cooking. Approximate cooked equivalents refer to that same portion; use the batch calculator for your measured yield.
  • Calories are aligned around 1,600 per day. Protein and fat differ slightly between choices, especially oats; actual totals and targets are listed below the meals.

Breakfast — Choose One

B1 — Overnight oats

  • 40 g dry oats
  • 40 g your whey protein powder
  • 15 g chia seeds
  • 20 g pumpkin seeds
  • 100 g frozen mixed berries

552.9 kcal · Protein 41.7 g · Fat 20.8 g · Carbs 55.4 g · Fibre 15.5 g

Add water to texture, mix and refrigerate. No milk or yogurt. The recipe standard is 15 g weighed chia; spoonfuls vary. This breakfast has less protein/fat than the other two choices—use its actual figures above.

B2 — Omelette and toast

  • 150 g raw whole eggs without shells (three large eggs in this calculation)
  • 34 g as packaged, before toasting Carbonaut bread (one labelled slice); keep that same slice after toasting
  • 100 g raw tomato
  • 40 g raw onion
  • 1 g olive oil, including any spray
  • 15 g feta

Included balancing side / cooking allowance:

  • 21 g your whey protein powder
  • 95 g peeled banana

550.3 kcal · Protein 44.9 g · Fat 25.5 g · Carbs 43.2 g · Fibre 12.3 g

Cook the three eggs through. The whole omelette base is 306 g before cooking (150 g egg + 100 g tomato + 40 g onion + 15 g feta + 1 g oil), excluding toast and balancing sides. Weigh its finished batch and use the calculator for whole-omelette serving grams; individual ingredients cannot be separately weighed after mixing. Mix the 21 g whey with water and have it and the banana on the side. The bread quantity is one labelled slice, not two.

B3 — Flourish pancakes

  • 65 g dry Flourish pancake mix → cooked stack grams from the actual-batch calculator, before toppings
  • 35 g the photographed seed/nut topping spread, not dairy butter

Included balancing side / cooking allowance:

  • 27 g your whey protein powder

551.3 kcal · Protein 45.2 g · Fat 24.8 g · Carbs 43.6 g · Fibre 8.4 g

Prepare the weighed Flourish mix with water. For the calculator, enter the batch’s total dry mix, then the finished plain pancakes, and use 65 g dry mix as the reference portion; no fixed mix-to-stack yield is assumed. Use the spread as topping. Mix the 27 g whey with water separately; it is not an untested batter addition. This option uses Flourish, not an interchangeable serving of a different homemade pancake recipe.

Lunch — Choose One

The listed olive oil is the total cooking/dressing allowance, already counted.

L1 — Chicken and vegetables

  • 100 g frozen/as packaged mixed vegetables → ≈93 g cooked/drained, for the four-way reference blend
  • 20 g feta
  • 24 g pitted Medjool date flesh
  • 135 g raw skinless, boneless chicken breast → ≈99 g cooked (breast-tender reference)
  • 114 g raw sweet potato → cooked grams from the actual-batch calculator

Included balancing side / cooking allowance:

  • 16 g olive oil, including any spray

600.0 kcal · Protein 39.9 g · Fat 24.8 g · Carbs 55.7 g · Fibre 9.0 g

Air-fry the weighed sweet potato; all added cooking oil comes from the listed allowance. The date reference is about one 24-g pitted Medjool date; weigh the actual fruit.

L2 — Seaweed tacos

  • 5 g seaweed snack (one 5-g pack)
  • 30 g sauerkraut
  • 150 g cucumber
  • 24 g pitted Medjool date flesh
  • 153 g raw skinless, boneless chicken breast → ≈112 g cooked (breast-tender reference)
  • 38 g dry white rice → ≈113 g cooked

Included balancing side / cooking allowance:

  • 18 g olive oil, including any spray

600.4 kcal · Protein 39.9 g · Fat 24.5 g · Carbs 55.8 g · Fibre 3.9 g

Cook the measured dry rice, then assemble with the chicken, seaweed and vegetables. Use the olive oil as cooking fat/dressing. The seaweed label does not state iodine content; a pack is not a measured iodine dose.

L3 — Chicken and cucumber

  • 150 g cucumber
  • 20 g feta
  • 30 g sauerkraut
  • 137 g raw skinless, boneless chicken breast → ≈100 g cooked (breast-tender reference)
  • 240 g raw sweet potato → cooked grams from the actual-batch calculator

Included balancing side / cooking allowance:

  • 16 g olive oil, including any spray

599.7 kcal · Protein 40.0 g · Fat 24.5 g · Carbs 56.1 g · Fibre 8.9 g

Cook the weighed chicken and sweet potato. Serve with cucumber, sauerkraut and feta; the olive oil is already included.

Supper — Choose One

Supper figures exclude the shared daily kiwi. Add it here or elsewhere once; do not count a second kiwi with the yogurt bowl.

S1 — Kiwi yogurt bowl

  • 283 g the photographed 0% yogurt
  • 19 g pumpkin seeds
  • 1 g cinnamon

Included balancing side / cooking allowance:

  • 116 g peeled banana

387.0 kcal · Protein 34.0 g · Fat 9.7 g · Carbs 42.4 g · Fibre 4.8 g

Put the one daily kiwi in this bowl. The banana can be mixed in or eaten separately. Including the 100-g reference kiwi, the complete bowl/side provides 450.0 kcal · Protein 35.1 g · Fat 10.0 g · Carbs 58.2 g · Fibre 6.2 g.

S2 — Mango protein ice cream

  • 175 g frozen mango
  • 40 g peeled banana
  • 45 g your whey protein powder

Included balancing side / cooking allowance:

  • 10 g the photographed seed/nut topping spread, not dairy butter

386.9 kcal · Protein 34.1 g · Fat 9.7 g · Carbs 43.5 g · Fibre 4.2 g

Blend mango, banana and whey with water. No milk or yogurt in the ice cream. The 10-g spread is a counted side, not a hidden ingredient. Follow the appliance instructions and MAX FILL line; split containers if needed. The entire weighed recipe is the supper portion, not an assumed half-pint.

S3 — Protein pasta with chicken

  • 25 g dry edamame/mung-bean fettuccine → cooked grams from the actual-batch calculator, weighed before sauce
  • 50 g tomato paste
  • 20 g Parmesan
  • 150 g before cooking broccoli → ≈156 g if steamed, using the reference yield
  • 40 g raw skinless, boneless chicken breast → ≈29 g cooked (breast-tender reference)

Included balancing side / cooking allowance:

  • 86 g peeled banana
  • 1 g olive oil, including any spray

386.1 kcal · Protein 34.1 g · Fat 9.6 g · Carbs 48.8 g · Fibre 13.2 g

Cook the pasta according to its packet; dilute tomato paste with water for sauce. The chicken serving is intentionally small because the legume pasta and Parmesan already provide substantial protein. Have the banana separately, not in the sauce. Calibrated pasta/vegetable alternatives follow below.

Protein-Pasta Alternatives

For every version, keep 25 g dry pasta (cooked grams from the batch calculator), 50 g tomato paste, 20 g Parmesan, 150 g named vegetable before cooking and 1 g olive oil. The vegetable reference is ≈156 g steamed broccoli or ≈140 g cooked/drained four-way frozen mix; use the actual batch for other methods/blends. Use the matching chicken and banana quantities below; no other meal change is required.

  • Edamame/mung fettuccine + broccoli: 40 g raw chicken (≈29 g cooked); 86 g peeled banana side. 386.1 kcal · Protein 34.1 g · Fat 9.6 g · Carbs 48.8 g · Fibre 13.2 g

  • Edamame/mung fettuccine + frozen mixed vegetables: 39 g raw chicken (≈28 g cooked); 22 g peeled banana side. 385.0 kcal · Protein 33.9 g · Fat 9.6 g · Carbs 44.4 g · Fibre 13.6 g

  • Black-soybean spaghetti + broccoli: 42 g raw chicken (≈31 g cooked); 82 g peeled banana side. 387.9 kcal · Protein 33.9 g · Fat 9.9 g · Carbs 48.8 g · Fibre 13.7 g

  • Black-soybean spaghetti + frozen mixed vegetables: 42 g raw chicken (≈31 g cooked); 19 g peeled banana side. 388.8 kcal · Protein 34.0 g · Fat 9.9 g · Carbs 44.6 g · Fibre 14.1 g

Daily Targets and Calculated Totals

Planning targets: about 1,600 kcal, 120 g protein and 60 g total fat per day. Carbohydrates remain included; 60 g fat means total fat from all foods, not 60 g of additional oil.

Across the 27 base combinations, expanded to 54 with the pasta/vegetable alternatives, choosing complete options plus the 100-g reference kiwi calculates to:

  • Calories: 1,598.0–1,605.1 kcal
  • Protein: 116.6–120.3 g
  • Fat: 55.1–60.6 g
  • Carbohydrate: 157.2–176.1 g, including fibre
  • Fibre: 17.9–40.0 g

Targets are not identical to every combination’s actual macros. Oats combinations are approximately 116–117 g protein and 55–56 g fat; the omelette/pancake combinations stay close to 120 g protein and 60 g fat. The displayed recipe amounts do not automatically guarantee exactly 120/60 each day. Use the actual option totals rather than adding unlisted ingredients or treating the target as a measured result.

Protein context: 120 g is about 1.87 g/kg / 0.85 g/lb at the plan’s 64.25-kg weight reference. This is a planning reference, not a new weigh-in.

Raw and Cooked Weights

Two weights describe one portion—not two servings. Keep the plan’s original reference weight for nutrition: Josh’s chicken is cooked, Kami’s chicken is raw; rice/lentils/pasta are dry, and potatoes/sweet potatoes are raw. Approximate equivalents are planning aids, not new portions or recalculated macros.

Reference estimates, not measured household yields: USDA chicken yields give a 73% boneless skinless breast-tender proxy; trimmed boneless skinless thigh cooking yield is about 72% (0.63 cooked / 0.88 trimmed raw). Raw chicken estimates refer to edible meat, not a whole bone-in purchase; the range brackets these two references, not guaranteed household limits. Bognár’s mass-yield tables give 2.98× for boiled long-grain white rice, 2.73× for boiled/stewed dry lentils, and 1.04× for steamed fresh broccoli. USDA’s four-way frozen-vegetable reference gives about 0.93× cooked/drained weight for that blend; do not apply it to every vegetable mix.

Use a measured batch for air-fried potatoes/sweet potatoes, these legume pastas, pancakes, and mixed egg dishes. Their finished grams depend on the method, water, draining and added ingredients; no fixed product-specific yield is assumed here. Weigh plain pasta before sauce, pancakes before toppings, and a complete omelette as one mixed recipe. For a mixed recipe, include all its ingredients consistently in both the raw-batch reference and the finished batch. Cold-soaked oats are prepared, not cooked; portion the complete batch into the intended number of jars. Ready-to-eat fruit, yogurt, oils and drained canned sardines do not need a raw-to-cooked conversion.

Exact batch method: cooked portion = raw/dry portion × cooked batch grams ÷ raw/dry batch grams. If the plan gives a cooked portion, reverse the calculation. Use the same draining/cooling conditions for the batch and the served portion. For mixed recipes, the result is the whole prepared dish, not an individual ingredient’s cooked weight.

Actual-batch portion calculator

Weigh the batch before and after cooking, excluding inedible bones/skin. For rice, lentils, pasta or pancake mix, the first weight is the dry product, without water. Enter the plan's portion and select whether that portion is weighed before or after cooking.

Enter three positive weights to calculate both portion weights.

Preparation and Safety

  • Batch only the options chosen. Weigh raw/dry inputs for the number of servings being prepared; cook and divide the finished batch into that number of portions. Do not assume a universal raw-to-cooked yield.
  • Food-safety guidance: refrigerate promptly within 2 hours, at 4°C or colder; freeze cooked portions intended beyond three days; reheat chicken/leftovers to 74°C. Cook eggs and chicken fully and keep raw meat separate from ready-to-eat food.
  • Use pasteurized dairy. Under pregnancy food precautions, heat feta to steaming hot 74°C, including feta intended for a cucumber meal; heat it with chicken before combining with cold salad ingredients.
  • Fat sources emphasize measured olive oil, seeds and seed/nut spread; eggs and cheese also count toward total fat. Fat quality matters; this is not a claim that all fat in the menu is unsaturated.
  • Monitor digestion and recovery. Do not force a high-fibre option through discomfort. A calorie figure or fat target is not a hormone-health guarantee or a measured maintenance assessment. Individual needs should be reviewed with a clinician or registered dietitian.
  • If pregnant, do not use this as a weight-loss calorie ceiling. Seek individualized pregnancy nutrition guidance.

Calculation Basis

Packaged-food values use the inspected labels for the actual products. The whey label is 147 kcal, 25 g protein, 3 g fat and 5 g carbohydrate per 37 g. Flourish’s water-only preparation does not include uncounted egg, milk or cooking oil.

Unpictured whole foods use USDA FoodData Central SR Legacy references. Dates use Medjool references, not small Deglet Noor dates. Pumpkin seeds and the topping spread are distinct records. Mixed-vegetable calculations use a generic peas/corn/carrots/beans blend; a different bag, powder or recipe needs recalculation.

Food labels, natural composition and whole-fruit weights vary. Total carbohydrate includes fibre; use the food’s stated calories rather than subtracting fibre calories again or forcing a separate carbohydrate cap from simplified 4/4/9 arithmetic.