Evidence-based meal planner

Plan the week.
Hit the numbers.
Buy once.

Weekly average2311calories/day
Protein average198gminimum 180g

Built around three lifting days, two 5 km runs, satisfying food, and two prep sessions.

Seven-day plan

Choose the meals. Keep the guardrails.

Selected day

Monday

Breakfast

Yogurt-Oat Protein Bowl

666 kcal · 61g protein

Lunch

Pork, Edamame and Broccoli Stir-Fry

699 kcal · 64g protein

Dinner

Sheet-Pan Shawarma Chicken and Couscous

771 kcal · 60g protein

Snack

Lifting Snack

265 kcal · 24g protein

Weekly average

2311 kcal · 198g protein

Target: approximately 2,288 kcal and at least 180g protein

DayTrainingCaloriesProteinCarbsFatFiber
MondayLift2401209g266g57g40g
TuesdayRun2259190g250g59g39g
WednesdayRest2218192g222g64g29g
ThursdayLift2359205g263g57g38g
FridayRest2263187g227g69g29g
SaturdayLift2396206g261g61g43g
SundayRun2282194g239g60g31g