Daily Eating Plan · Plan de Comida (Español)

Three meals per eating day; five eating days/week by default, with a ~2,700-kcal home eating-day target. These quantities are for Josh. Raw/dry weights and approximate cooked servings are listed together below. Chicken weights exclude bones and skin.

Meal 1 — Breakfast: Proats & Eggs with Vegetables

Per eating day: 90 g oats, 350 mL skim milk, 50 g protein powder, 12 g chia, 100 g blueberries; 3 whole eggs (≈150 g raw without shells / ≈140 g cooked) + 200 g raw vegetables (≈160 g sautéed) + 5 g oil. Example vegetables: 150 g tomatoes + 50 g onion, with mushrooms/peppers as alternatives.

Whisk powder into cold milk; add oats and chia, cover and refrigerate overnight. Add berries when serving and water to loosen. Cook the eggs with vegetables and measured oil. The complete egg/vegetable dish is ≈355 g before cooking → ≈305 g cooked per breakfast, including the oil. Prepare only the next 2–3 days of wet jars; pre-portion later dry ingredients.

For five breakfasts: 450 g dry oats, 1.75 L milk, 250 g powder, 60 g chia, 500 g blueberries, 15 eggs (≈750 g raw without shells / ≈700 g cooked), 1,000 g raw breakfast vegetables (≈800 g sautéed) and 25 g oil. The complete egg/vegetable batch is ≈1,775 g before cooking → ≈1,525 g cooked, or five ≈305 g servings.

Meal 2 — Lunch: Chicken, Vegetables & a Carb

Choose the complete portion from Daily Eating Plan. Every lunch includes 300 g uncooked non-starchy vegetables ≈280 g steamed/microwaved mixed vegetables; oil is the total lunch cooking/dressing allocation.

Five-lunch batch options

Use one option if making the same lunch for all five lunches. If rotating, multiply each daily portion by the number of times chosen; do not buy all five options as one week’s lunch.

  • Potatoes: 1,500 g raw potatoes ≈1,200 g air-fried/roasted potatoes + 1,750 g cooked skinless chicken (≈2397–2444 g raw boneless, skinless meat) + 50 g lunch oil.
  • Sweet potatoes: 1,350 g raw sweet potatoes ≈1,075 g air-fried/roasted sweet potatoes + 1,750 g cooked skinless chicken (≈2397–2444 g raw boneless, skinless meat) + 50 g lunch oil.
  • Rice: 325 g dry rice (≈969 g cooked) + 1,750 g cooked skinless chicken (≈2397–2444 g raw boneless, skinless meat) + 50 g lunch oil.
  • Lentils — only if comfortably tolerated: 400 g dry lentils (≈1092 g cooked, drained) + 1,500 g cooked skinless chicken (≈2055–2095 g raw boneless, skinless meat) + 70 g lunch oil.
  • Lower-lentil mix: 250 g dry lentils (≈683 g cooked, drained) + 125 g dry rice (≈373 g cooked) + 1,600 g cooked skinless chicken (≈2192–2235 g raw boneless, skinless meat) + 60 g lunch oil.

Chicken and oil quantities above are before fish swaps.

Add 1,500 g uncooked lunch vegetables ≈1,400 g steamed/microwaved mixed vegetables for five lunches. Keep the breakfast oil/vegetables separate from this list.

Fish adjustment: For three fish lunches, subtract 225 g cooked chicken (≈308–314 g raw boneless, skinless meat) and 12 g lunch oil from the chosen week’s amounts; add three 85 g drained sardine portions. Per fish lunch, replace 75 g cooked chicken (≈103–105 g raw boneless, skinless meat) with 85 g sardines and use 4 g less oil. Check the tin label/drained weight.

Prep: Debone chicken, remove skin and weigh the cooked meat. Batch-cook potatoes/sweet potatoes, rice or lentils; serve the cooked portions above. Use the raw/dry quantities when cooking fresh. Cook lentils until tender. Do not force the 80 g dry-lentil daily option if it causes discomfort; use a comfortable portion or another carb option.

Cool cooked food promptly in shallow portions. Refrigerate only the next 2–3 days of cooked food and freeze the rest; reheat thoroughly.

Meal 3 — Afternoon: Creami & Milk

Per 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

Five-recipe batch

  • 1.25 L skim milk
  • 185 g protein powder
  • 500 g peeled banana
  • 50 g cocoa
  • 50 g peanut butter

Blend and divide into five daily recipes in Deluxe-compatible tubs; stay below each MAX FILL line. Freeze level for at least 24 hours. Select FULL + Lite Ice Cream for a whole daily recipe, then Re-Spin if needed. The larger Deluxe tub does not require increasing the recipe.

Alongside each afternoon recipe: drink 400 mL skim milk separately (2 L over five eating days). Borrow 10–20 mL from that allowance for Re-Spin if needed; do not add it on top.

Across five eating days: 5 L milk total (1.75 L breakfast + 1.25 L Creami + 2 L alongside) and 435 g protein powder (250 g breakfast + 185 g Creami). Recipes use generic protein-powder wording; macro estimates use Revolution High Whey. Actual labels may differ.

Restaurant planning: The nominal home week is 13,500 kcal; allow up to about 1,500 extra kcal/week above the home meals replaced, for a planning total of about 15,000 kcal. If eating a restaurant lunch, prep fewer home lunch portions rather than eating both. Count drinks/sauces/dessert; keep protein prioritized. The allowance is not a guarantee of weight loss. Do not add compensatory fasts.

Finish all food before the ~16:00 Sunday/Wednesday fast starts. If switching to ADF, use the larger eating-day adjustment in Daily Eating Plan, not these five-day amounts on fewer dates. Health Canada leftovers guidance.