Phase 1: Training Day

High protein, moderate fat, strategic carbs. Post-workout oat pancake at lunch. Uses low-GI foods only.

Items

14

Calories

1942

Protein

200g

Fat

89g

Carbs

77g

Meals

Pre-Workout

0 items

No items

Breakfast

3 items
398 kcal

  • Whole Egg (Large)

    200g · 288 kcal · P 24.0g · F 20.0g · C 1.6g

  • Spinach (Raw)

    100g · 22 kcal · P 2.9g · F 0.6g · C 2.6g

  • Olive Oil

    10g · 88 kcal · F 10.0g

P 26.9g · F 30.6g · C 4.2g

Lunch

2 items
764 kcal

  • Oats Pancake (High Protein)

    260g · 467 kcal · P 33.1g · F 14.7g · C 45.8g

  • Chicken Breast (Cooked, Baked)

    180g · 297 kcal · P 55.8g · F 6.5g

P 88.9g · F 21.2g · C 45.8g

Snack

4 items
349 kcal

  • Greek Yogurt (Whole Milk, Plain)

    150g · 146 kcal · P 13.5g · F 7.5g · C 6.0g

  • Almonds (Raw)

    15g · 90 kcal · P 3.3g · F 7.9g · C 3.1g

  • Greek Yogurt (Whole Milk, Plain)

    100g · 97 kcal · P 9.0g · F 5.0g · C 4.0g

  • Strawberries

    50g · 16 kcal · P 0.4g · F 0.1g · C 3.9g

P 26.2g · F 20.5g · C 17.0g

Dinner

5 items
431 kcal

  • Chicken Breast (Cooked, Baked)

    180g · 297 kcal · P 55.8g · F 6.5g

  • Bell Peppers (Green, Raw)

    80g · 16 kcal · P 0.6g · F 0.1g · C 3.8g

  • Zucchini (Raw)

    80g · 14 kcal · P 1.0g · F 0.2g · C 2.5g

  • Onion (White, Yellow or Red, Raw)

    40g · 16 kcal · P 0.4g · C 3.7g

  • Olive Oil

    10g · 88 kcal · F 10.0g

P 57.8g · F 16.8g · C 10.0g

Post-Workout

0 items

No items

Slot Targets

optional kcal/protein goals per meal
SlotTarget kcalProtein (g)
Pre-workout
Breakfast
Lunch
Dinner
Snack
Post-workout

Tip: Add items to each meal, then assign this template to specific dates from the meal plans page.