Phase 1: Rest Day

High protein, higher fat, minimal carbs. No post-workout carbs needed. Uses low-GI foods only.

Items

17

Calories

2094

Protein

145g

Fat

155g

Carbs

34g

Meals

Pre-Workout

0 items

No items

Breakfast

3 items
589 kcal

  • Whole Egg (Large)

    300g · 432 kcal · P 36.0g · F 30.0g · C 2.4g

  • Spinach (Raw)

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

  • Ghee (Farm Brand - Cow Ghee)

    15g · 135 kcal · F 15.0g

P 38.9g · F 45.6g · C 5.0g

Lunch

6 items
591 kcal

  • Chicken Thigh (Raw, Skinless)

    180g · 319 kcal · P 36.0g · F 18.0g

  • Lettuce (Romaine/Cos, Raw)

    100g · 17 kcal · P 1.2g · F 0.3g · C 3.3g

  • Cucumber (Raw, With Peel)

    100g · 14 kcal · P 0.6g · F 0.2g · C 3.0g

  • Tomatoes (Raw)

    80g · 14 kcal · P 0.7g · F 0.2g · C 3.1g

  • Tahini (Sesame Paste)

    20g · 139 kcal · P 4.2g · F 13.4g · C 3.0g

  • Olive Oil

    10g · 88 kcal · F 10.0g

P 42.7g · F 42.1g · C 12.4g

Snack

4 items
425 kcal

  • Whole Egg (Hard-Boiled) - Per 100g

    100g · 155 kcal · P 12.6g · F 10.6g · C 1.1g

  • Almonds (Raw)

    20g · 120 kcal · P 4.4g · F 10.5g · C 4.1g

  • Almarai Yogurt (Fresh Cow's Milk)

    100g · 62 kcal · P 3.2g · F 3.4g · C 4.6g

  • Olive Oil

    10g · 88 kcal · F 10.0g

P 20.2g · F 34.5g · C 9.8g

Dinner

4 items
489 kcal

  • Lamb (Ground/Mince, British)

    160g · 362 kcal · P 40.0g · F 22.4g

  • Cauliflower (Cooked from Fresh)

    100g · 23 kcal · P 1.8g · F 0.5g · C 4.1g

  • Mushrooms (Cooked from Fresh)

    50g · 14 kcal · P 1.1g · F 0.3g · C 2.6g

  • Ghee (Farm Brand - Cow Ghee)

    10g · 90 kcal · F 10.0g

P 42.9g · F 33.2g · C 6.7g

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.