Nutrition

Phase 3 Final Sprint Edition — see Daily Goals for the full plan. Part 1: The “Super Veggie” Dressing (Low-Fat / High-Volume Batch) The olive oil is cut in half and replaced with water. This gives you double the serving size for the same fat macros. Yields ~300g+. Store in a glass jar/bottle. Keep refrigerated due to the added water. Shake VERY well before using. Ingredient Quantity Extra Virgin Olive Oil 50g (Reduced by half) Water 50g (Added for volume) Apple Cider Vinegar 105g Lime Juice (Fresh) 80g Cumin (Ground) 15g Turmeric (Ground) 10g Garlic Powder 21g Ginger Powder 21g Black Pepper 2g Salt 3g – 5g (to taste) Instructions Place a jar on your food scale and tare it to zero. Add ingredients one by one, weighing as you go. Shake rigorously until emulsified (the water and oil will separate when sitting, so shaking before every use is critical). Daily Serving: Pour exactly 30g of this dressing onto your Super Veggie/Yogurt bowl. ...

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 ...