Daily Targets

This version is built around Kami’s 2026-05-12 doctor-guided update:

  • current live weight: 61 kg / ~134.5 lb
  • target weight: 56 kg
  • remaining gap: 5 kg
  • reported maintenance before exercise: ~1,390 kcal/day
  • food target: ~1,350-1,390 kcal/day, with the extra deficit coming from gym work and daily activity instead of driving food lower
Target Amount
Daily calorie target ~1,350-1,390 kcal/day
Protein minimum (1.6 g/kg at 61 kg) 97.6 g/day
Practical protein target for fat loss + muscle retention ~115-135 g/day
Dinner rule No refined or starchy carbs at night
Training fuel rule Carbs earlier in the day; pre-gym snack stays in

Current full-plan macro breakdown

These are the current best-fit full days built from the meals Kami described in her voice note.

Full plan g Protein g Fat g Carbs kCal
Egg Dinner Day — banana + pecans, oats breakfast, higher-protein lunch with 75 g cooked rice, 2 whole eggs + egg whites + vegetables 125.4g 45.5g 118.1g ~1,353.7
Salmon Dinner Day — banana + pecans, oats breakfast, higher-protein lunch with 75 g cooked rice, salmon + vegetables 120.7g 49.2g 116.3g ~1,358.3
Creami Dinner Day — banana + pecans, more filling oats breakfast, higher-protein lunch with 75 g cooked rice, half-pint protein Creami in the dinner slot 132.9g 40.0g 124.6g ~1,357.0

Protein context

At the current 61 kg / ~134.5 lb anchor:

Scenario Protein g/kg g/lb
Minimum floor 97.6g 1.60 0.73
Egg Dinner Day 125.4g 2.06 0.93
Salmon Dinner Day 120.7g 1.98 0.90
Creami Dinner Day 132.9g 2.18 0.99

That is well above the minimum without having to push protein powder excessively. The plan now leans more on whole-food protein and keeps the powder mainly in breakfast and Creami support roles.

Current Guardrails

This plan stays aligned with the cholesterol-conscious direction Kami described:

  • pre-gym food is banana + pecans, not a protein shake
  • breakfast stays oats-based with blueberries, chia, and protein powder
  • lunch keeps the day’s main starch but drops rice to ~70-80 g cooked
  • dinner stays early, savory, and starch-free
  • when eggs are used, keep it to 2 whole eggs plus extra egg whites, not a higher-yolk dinner
  • salmon is a preferred dinner option
  • the Creami can still stay in the plan, but if it happens at night it should replace the dinner slot, not sit on top of a full dinner

Meal Order Rules

1) Before the gym

Eat a small snack with easy carbs + a little fat so training does not start fully empty.

2) After the gym / breakfast

Put the plan’s sweeter carbs here: oats, blueberries, chia, fruit, and the small protein-powder portion.

3) Lunch

Lunch is still the best place for the day’s intentional starch. Keep the rice moderate and let the protein do more of the satiety work.

4) Dinner

Dinner should be protein + vegetables only. No rice, potatoes, plantains, pasta, bread, or other refined/starchy carbs at night.

5) Creami rule

The half-pint protein Creami is still allowed. It can live in the afternoon or sometimes in the dinner slot, but it should not become an add-on after a full dinner.

Meal 0: Pre-Gym Snack

Target: ~190-195 kcal with fast carbs and a small amount of fat.

Banana + Pecans

Ingredient Amount
Banana 100 g
Pecans 15 g

Macros: P: ~2.5g | F: ~11.1g | C: ~24.9g | ~192.6 kcal

Meal 1: Post-Gym Breakfast

Target: ~350-405 kcal with oats, berries, chia, and moderate protein support.

Option 1) Base Oats Bowl

Ingredient Amount
Rolled oats 35 g
Unsweetened soy milk 180 ml
Blueberries 70 g
Chia seeds 8 g
Protein powder 20 g

Macros: P: ~29.7g | F: ~9.3g | C: ~40.0g | ~354.3 kcal

Option 2) Higher-Satiety Oats Bowl

Use this version on days when Kami wants the Creami later in the dinner slot and still wants breakfast to feel more substantial without relying on a bigger powder dose.

Ingredient Amount
Rolled oats 35 g
Unsweetened soy milk 180 ml
Blueberries 70 g
Chia seeds 8 g
Protein powder 15 g
Non-fat Greek yogurt 120 g

Macros: P: ~38.1g | F: ~9.6g | C: ~43.8g | ~405.1 kcal

Meal 2: Lunch

Target: ~525-540 kcal with more protein and less rice than the previous version.

Option 1) Standard High-Satiety Lunch

Ingredient Amount
Cooked chicken breast 150 g
Cooked rice 75 g
Broccoli 180 g
Edamame 60 g
Olive oil 5 g

Macros: P: ~59.7g | F: ~14.5g | C: ~39.4g | ~524.8 kcal

Option 2) Higher-Protein Creami-Day Lunch

Use this when Kami plans to put the half-pint Creami in the dinner slot and wants more satiety from lunch.

Ingredient Amount
Cooked chicken breast 160 g
Cooked rice 75 g
Broccoli 180 g
Edamame 60 g
Olive oil 5 g

Macros: P: ~62.8g | F: ~14.8g | C: ~39.4g | ~541.3 kcal

Rice note: Kami specifically said 120 g of rice feels like too much. The working range here is 70-80 g cooked rice.

Meal 3: Early Dinner

Target: ~280-290 kcal with protein + vegetables only.

Option 1) Egg and Vegetable Dinner

This is the cholesterol-conscious egg version: keep the yolks moderate and let extra protein come from whites instead.

Ingredient Amount
Whole eggs 2 eggs
Egg whites 150 g
Non-starchy vegetable mix 250 g

Macros: P: ~33.5g | F: ~10.6g | C: ~13.8g | ~282.0 kcal

Option 2) Salmon and Vegetables

Ingredient Amount
Cooked salmon 110 g
Non-starchy vegetable mix 250 g

Macros: P: ~28.8g | F: ~14.3g | C: ~12.0g | ~286.6 kcal

Meal 4: Half-Pint Chocolate Protein Creami

Target serving: half of one 16 oz Ninja Creami pint.

This can stay in the plan, but the current rule is simple:

  • afternoon snack on some days
  • dinner replacement on some days
  • not a dessert added on top of a full dinner

Per-serving recipe

Ingredient Per Half-Pint Serving Per Pint 4-Pint Batch
Liquid base — water or unsweetened soy milk 120 g 240 g 960 g
Protein powder 1 scoop / ~30 g 2 scoops / ~60 g 8 scoops / ~240 g
Creatine monohydrate 5 g 10 g 40 g
Banana, weighed without peel 50 g 100 g 400 g
Unsweetened cocoa powder 5-5.5 g 10-11 g 40-45 g
Cinnamon 0.75 g 1.5 g 6 g
Chia seeds 5 g 10 g 40 g

Macros per half-pint serving: P: ~29.5g | F: ~4.5g | C: ~16.5g | ~218 kcal

Macros per full pint: P: ~59g | F: ~9g | C: ~33g | ~435 kcal

Batch instructions

  1. Blend the liquid base, protein powder, creatine, banana, cocoa, cinnamon, and chia until completely smooth.
  2. Pour evenly into 4 Creami pints.
  3. Aim for about 430-435 g per pint, staying below the max fill line.
  4. Freeze flat for 24 hours.
  5. Spin on Lite Ice Cream. Add a splash of water or soy milk and re-spin if crumbly.
  6. Serve half the pint; save the other half for another day.

Best-Fit Full Days

These combinations land inside the current doctor-guided calorie range while respecting Kami’s updated preferences.

Egg Dinner Day

  • Pre-gym: banana + pecans
  • Breakfast: base oats bowl
  • Lunch: standard high-satiety lunch
  • Dinner: egg and vegetable dinner

Daily total: P: ~125.4g | F: ~45.5g | C: ~118.1g | ~1,353.7 kcal

Salmon Dinner Day

  • Pre-gym: banana + pecans
  • Breakfast: base oats bowl
  • Lunch: standard high-satiety lunch
  • Dinner: salmon and vegetables

Daily total: P: ~120.7g | F: ~49.2g | C: ~116.3g | ~1,358.3 kcal

Creami Dinner Day

  • Pre-gym: banana + pecans
  • Breakfast: higher-satiety oats bowl
  • Lunch: higher-protein Creami-day lunch
  • Dinner slot: half-pint chocolate protein Creami

Daily total: P: ~132.9g | F: ~40.0g | C: ~124.6g | ~1,357.0 kcal

These protein totals are still above the 97.6 g minimum on purpose. They support fat loss + muscle retention, but they do not require turning every meal into a shake.

Simple Daily Rhythm

A good default rhythm now looks like this:

  • Before gym: banana + pecans
  • After gym / breakfast: oats + blueberries + chia + protein
  • Lunch: chicken + moderate rice + vegetables
  • Dinner before 6:00 PM: eggs + vegetables or salmon + vegetables
  • Some days: half-pint Creami in the afternoon or in the dinner slot

Prep Rules

  • Keep carbs earlier in the day.
  • Keep lunch rice in the 70-80 g cooked range unless Kami explicitly wants a different training-day adjustment.
  • Use salmon, chicken, eggs + whites, oats, chia, blueberries, and edamame as the current staples.
  • Keep dinner starch-free and based on protein + vegetables only.
  • If hunger is high, first increase non-starchy vegetables or choose the higher-satiety breakfast/lunch versions before pushing calories much higher.
  • If the Creami starts drifting above plan, keep it to half a pint and use it as a meal slot, not an extra.