High Protein · Complex Carbs · Recovery Focus
| Day | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| Monday~2,600 kcal | Greek Yogurt Oat Bowl 1 cup Greek yogurt, ½ cup rolled oats, blueberries, 1 tbsp honey High Protein | Apple + Almond Butter 1 medium apple, 2 tbsp almond butter Complex Carbs | Grilled Chicken Bowl 6oz chicken breast, 1 cup brown rice, roasted broccoli & peppers, olive oil High Protein | Protein Shake 1 scoop whey, 1 banana, 1 cup oat milk High Protein | Baked Salmon + Sweet Potato 6oz salmon, 1 medium sweet potato, wilted spinach, lemon Recovery |
| Tuesday~2,500 kcal | Egg White Omelette 4 egg whites + 2 whole eggs, spinach, mushrooms, 2 slices whole grain toast High Protein | Cottage Cheese + Berries ¾ cup low-fat cottage cheese, mixed berries, flaxseeds High Protein | Turkey Quinoa Wrap 5oz lean turkey, ½ cup quinoa, lettuce, tomato, mustard, whole grain wrap Complex Carbs | Rice Cakes + Peanut Butter 3 rice cakes, 2 tbsp natural peanut butter Complex Carbs | Lean Beef Stir-Fry 5oz lean beef strips, bok choy, snap peas, soy sauce, 1 cup jasmine rice High Protein |
| Wednesday~2,700 kcal | Overnight Oats ¾ cup oats, 1 cup almond milk, chia seeds, 1 scoop protein powder, banana Complex Carbs | Hard-Boiled Eggs + Nuts 2 hard-boiled eggs, handful mixed nuts (almonds, walnuts) High Protein | Tuna + Chickpea Salad 5oz canned tuna, ½ cup chickpeas, cucumber, red onion, olive oil & lemon High Protein | Protein Bar + Orange 1 high-protein bar (20g+ protein), 1 orange High Protein | Chicken Thighs + Roasted Veg 6oz chicken thighs, roasted zucchini & bell pepper, 1 cup roasted potatoes Recovery |
| Thursday~2,450 kcal | Protein Pancakes 2 scoops protein powder, 2 eggs, ½ cup oat flour, topped with Greek yogurt High Protein | Hummus + Veggie Sticks ¼ cup hummus, carrot sticks, celery, bell pepper strips Complex Carbs | Salmon Grain Bowl 5oz grilled salmon, farro, edamame, shredded kale, tahini dressing Recovery | Greek Yogurt + Granola 1 cup Greek yogurt, 3 tbsp low-sugar granola, drizzle honey High Protein | Shrimp + Brown Rice 6oz shrimp, 1 cup brown rice, sautéed garlic spinach, lemon butter High Protein |
| Friday~2,650 kcal | Smoothie + Egg Toast Protein smoothie (banana, spinach, whey, oat milk) + 2 scrambled eggs on whole grain toast High Protein | Pumpkin Seeds + Fruit 2 tbsp pumpkin seeds, 1 pear, string cheese High Protein | Grilled Chicken Wrap 6oz chicken breast, whole grain tortilla, avocado, romaine, salsa High Protein | Sweet Potato + Yogurt Dip ½ baked sweet potato, ¼ cup plain Greek yogurt with herbs Complex Carbs | Baked Cod + Wild Rice 6oz baked cod, ¾ cup wild rice, roasted asparagus, lemon & herbs Recovery |
| Saturday~2,800 kcal | Veggie Egg Scramble 3 whole eggs, diced peppers, onions, tomatoes, feta, 2 slices sourdough High Protein | Mixed Nuts + Dark Chocolate 1oz mixed nuts, 1oz dark chocolate (70%+) Recovery | Beef & Lentil Bowl 4oz lean ground beef, ½ cup lentils, roasted tomatoes, herbs, 1 cup quinoa High Protein | Banana + Almond Butter 1 large banana, 2 tbsp almond butter, sprinkle of hemp seeds Complex Carbs | Grilled Steak + Potato 6oz sirloin, 1 baked potato, steamed broccoli, olive oil High Protein |
| Sunday~2,400 kcal | Overnight Oats + Chia ¾ cup oats, chia seeds, 1 tbsp almond butter, sliced banana, oat milk Complex Carbs | Tuna on Crackers 3oz tuna, whole grain crackers, avocado, lemon High Protein | Salmon + Lentil Soup 4oz grilled salmon, 1 cup lentil & vegetable soup, whole grain roll Recovery | Apple + Cheese 1 apple, 2oz sharp cheddar or gouda High Protein | Meal Prep Sunday Bowl 5oz chicken breast, ½ cup black beans, roasted sweet potato, avocado, salsa Recovery |