Four plans across common dietary protocols. All targets approximate — adjust to personal TDEE. Weigh all foods raw using a digital scale.
Plan 1: High-Protein Balanced (2,200 kcal | P: 200g | C: 220g | F: 70g)
Best for: Active individuals focused on body recomposition; beginners to tracking.
| Meal | Approx. macros | |
|---|---|---|
| Day 1 | ||
| Breakfast | 4 whole eggs scrambled + 100g smoked salmon + 1 slice rye bread + black coffee | P: 48g C: 15g F: 22g |
| Lunch | 200g grilled chicken breast + 150g cooked brown rice + 200g mixed salad + olive oil dressing | P: 52g C: 48g F: 12g |
| Snack | 200g Greek yogurt (0% fat) + 30g whey protein + 100g blueberries | P: 48g C: 22g F: 2g |
| Dinner | 180g salmon fillet + 250g roasted sweet potato + 150g steamed broccoli | P: 40g C: 55g F: 18g |
| Post-dinner | 1 apple + 20g almond butter | P: 4g C: 22g F: 10g |
| Day 1 Total | P: 192g C: 162g F: 64g ≈ 2,040 kcal |
| Meal | Approx. macros | |
|---|---|---|
| Day 2 | ||
| Breakfast | Protein oats: 80g oats + 40g whey + 1 banana + 10g chia seeds | P: 52g C: 75g F: 8g |
| Lunch | 200g 93% lean ground beef bowl + 100g cooked quinoa + 150g roasted peppers + salsa | P: 55g C: 42g F: 14g |
| Snack | 250g low-fat cottage cheese + 100g pineapple | P: 35g C: 18g F: 2g |
| Dinner | 200g grilled turkey breast + 200g lentil soup + 100g steamed spinach | P: 58g C: 28g F: 5g |
| Day 2 Total | P: 200g C: 163g F: 29g ≈ 1,980 kcal |
Days 3–7: Rotate meals from above with protein source variety (canned tuna, tofu, shrimp, lean pork, eggs). Keep breakfast, lunch, and dinner structures consistent — vary proteins and vegetables.
Plan 2: Low-Carbohydrate (1,800 kcal | P: 175g | C: 50g | F: 110g)
Best for: Carbohydrate-sensitive phenotype (Chapter 6.5); individuals with insulin resistance or T2D.
| Meal | Approx. macros | |
|---|---|---|
| Day 1 | ||
| Breakfast | 3 whole eggs + 3 egg whites + 60g feta cheese + 100g spinach sautéed in olive oil | P: 42g C: 4g F: 28g |
| Lunch | 200g grilled chicken thigh + 200g roasted zucchini + cauliflower + 1 tbsp tahini + lemon | P: 48g C: 12g F: 22g |
| Snack | 30g almonds + 30g cheese | P: 12g C: 4g F: 22g |
| Dinner | 200g salmon + 200g asparagus + 1 avocado + olive oil | P: 46g C: 14g F: 42g |
| Day 1 Total | P: 148g C: 34g F: 114g ≈ 1,790 kcal |
| Meal | Approx. macros | |
|---|---|---|
| Day 2 | ||
| Breakfast | Keto smoothie: 30g whey (unflavoured) + 200mL coconut milk + 2 tbsp MCT oil + 50g spinach + ice | P: 35g C: 6g F: 32g |
| Lunch | 180g tuna (in water) + 150g mixed greens + 50g olives + 30mL olive oil + 1 boiled egg | P: 52g C: 5g F: 28g |
| Snack | 200g Greek yogurt full-fat + 20g walnuts | P: 16g C: 8g F: 26g |
| Dinner | 220g beef sirloin + 200g broccoli + mushrooms stir-fried in butter | P: 58g C: 14g F: 28g |
| Day 2 Total | P: 161g C: 33g F: 114g ≈ 1,830 kcal |
Plan 3: Intermittent Fasting 16:8 (2,000 kcal | P: 175g | C: 200g | F: 65g)
Eating window: 12 PM – 8 PM. Fast: 8 PM – 12 PM next day. Black coffee/tea/water during fasting window.
| Meal | Approx. macros | |
|---|---|---|
| Day 1 | ||
| 12:00 PM — Break-fast | 40g whey protein shake + 1 banana + 30g oats (overnight oats prep) | P: 42g C: 55g F: 5g |
| 2:30 PM — Lunch | 200g chicken breast + 150g cooked rice + 200g salad + olive oil | P: 52g C: 45g F: 12g |
| 5:00 PM — Snack | 200g Greek yogurt + 100g mixed berries + 15g almond butter | P: 22g C: 22g F: 12g |
| 7:30 PM — Dinner | 180g lean beef + 200g roasted vegetables + 100g sweet potato | P: 48g C: 42g F: 14g |
| Day 1 Total | P: 164g C: 164g F: 43g ≈ 1,860 kcal |
Key adjustment: First meal (12 PM) should be protein-dominant to immediately begin MPS stimulation. Largest carbohydrate meal around training time.
Plan 4: Plant-Based / Vegan (2,000 kcal | P: 140g | C: 260g | F: 60g)
Mandatory supplementation: B12 (1000mcg/day), algae DHA+EPA (500mg/day), Vitamin D3 (lichen-based, 2000–3000 IU/day), Creatine (5g/day), Zinc (15mg/day).
| Meal | Approx. macros | |
|---|---|---|
| Day 1 | ||
| Breakfast | 80g oats + 30g pea protein powder + 200mL oat milk + 2 tbsp flaxseed + 100g strawberries | P: 40g C: 72g F: 12g |
| Lunch | 200g tempeh stir-fry + 150g cooked brown rice + 200g edamame + soy sauce + sesame oil | P: 48g C: 64g F: 20g |
| Snack | 100g hummus + 150g raw vegetables (cucumber, carrot, bell pepper) + 30g pumpkin seeds | P: 18g C: 24g F: 18g |
| Dinner | 200g lentil dal + 150g cooked quinoa + 100g spinach | P: 38g C: 78g F: 6g |
| Day 1 Total | P: 144g C: 238g F: 56g ≈ 2,020 kcal |
Protein pairing reminder: Rice + lentils/beans = complete amino acid profile. Tofu/tempeh/edamame + any grain = complete profile. Rotate protein sources daily for amino acid diversity.