Breakfast
Greek Yogurt Power Bowl
Fastest high-protein breakfast in the plan. Mix yogurt + protein the night before for zero-effort mornings.
42P / 58C / 14F · 530 kcal5 min · 1 serving · no-cook, high-protein, quick
View recipe →Meal planning
Week
Plan
Tap any day to see meals. Swap options are coach-approved alternatives that preserve macro intent, budget, and prep constraints.
Training day
Mon — Meal Plan
Upper push day. Full training-day macros. Prioritize pre-training carbs at lunch.
Lunch
Chicken Rice Prep Box
Batch-cook 4–5 portions Sunday evening. Swap rice for potatoes 1:1 by cooked weight if variety is needed.
55P / 72C / 18F · 674 kcal30 min · 1 serving · meal-prep, high-protein, training-day
View recipe →Snack
Protein Shake + Banana
Ideal within 90 min post-training. The banana replenishes muscle glycogen fast without overloading daily calories.
30P / 32C / 3F · 275 kcal2 min · 1 serving · no-cook, post-workout, quick
View recipe →Dinner
Lean Steak Taco Bowl
Heme iron from sirloin supports hemoglobin production — useful if energy dips mid-cycle.
48P / 62C / 20F · 620 kcal22 min · 1 serving · bold-flavor, high-protein, training-day
View recipe →Recipe library
Plan overviewDinnerSirloin Steak916 kcal · 35 minBreakfastGreek Yogurt Power Bowl530 kcal · 5 minBreakfastEgg White Breakfast Wrap401 kcal · 13 minBreakfastProtein Oats with Berries472 kcal · 7 minLunchChicken Rice Prep Box674 kcal · 30 minLunchGround Turkey Potato Bowl620 kcal · 35 minLunchLean Beef & Jasmine Rice Bowl686 kcal · 23 minDinnerLean Steak Taco Bowl620 kcal · 22 minDinnerSalmon & Sweet Potato Plate594 kcal · 35 minDinnerChicken Fajita Bowl594 kcal · 25 minSnackProtein Shake + Banana275 kcal · 2 minSnackCottage Cheese + Pineapple234 kcal · 2 minSnackRice Cakes + Almond Butter274 kcal · 2 minDinnerWhite Fish & Roasted Veg Plate342 kcal · 30 min
Weekly groceries
0/53 items
Proteins
0/8Produce
0/17Dairy & Eggs
0/5Grains & Legumes
0/8Pantry
0/15