Content is user-generated and unverified.

14-Day Meal Plan for Bilel

Week 1

Day 1 - Monday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 180g grass-fed tenderloin (cooked weight)
  • 250g mixed salad (100g lettuce, 100g arugula, 50g radishes) with 100g sautéed mushrooms + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 200g wild-caught pollock
  • 200g steamed vegetables (100g broccoli + 100g asparagus) + 1 tbsp olive oil
  • 250g cooked lentils

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 2 - Tuesday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 160g organic chicken breast (cooked weight)
  • 200g mixed greens (100g lettuce, 70g celery, 30g beets) + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 200g sockeye salmon
  • 200g roasted vegetables (100g Brussels sprouts + 100g carrots) + 1 tbsp olive oil
  • 250g cooked quinoa

Evening Smoothie

  • 120g papaya + 80g banana
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 3 - Wednesday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 220g wild-caught cod (cooked weight)
  • 200g stir-fried vegetables (100g bok choy + 50g carrots + 50g mushrooms) + 1 tbsp olive oil
  • 300g cooked buckwheat noodles

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 250g organic turkey breast
  • 200g grilled vegetables (100g zucchini + 100g onions) + 1 tbsp olive oil
  • 250g cooked red beans

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 4 - Thursday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 180g grass-fed tenderloin (cooked weight)
  • 200g salad (100g lettuce + 70g kale + 30g beets) with 10g garlic + 1 tbsp olive oil
  • 300g cooked millet

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 200g prawns
  • 200g steamed vegetables (100g cauliflower + 100g asparagus) + 1 tbsp olive oil
  • 250g cooked chickpeas

Evening Smoothie

  • 120g papaya + 80g banana
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 5 - Friday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 160g organic chicken breast (cooked weight)
  • 250g mixed vegetables (80g celery, 70g radishes, 100g mushrooms) + 1 tbsp olive oil
  • 300g cooked black rice

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 200g mackerel
  • 200g roasted vegetables (100g broccoli + 100g carrots) + 1 tbsp olive oil
  • 250g cooked barley

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 6 - Saturday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 220g wild-caught cod (cooked weight)
  • 200g salad (100g cabbage + 50g celery + 50g radishes) + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 250g organic chicken breast
  • 200g grilled vegetables (100g zucchini + 100g onions) + 1 tbsp olive oil
  • 250g cooked lentils

Evening Smoothie

  • 100g orange + 100g grapefruit
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 7 - Sunday (Rest Day)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 1/2 avocado
  • 50g oats + 1 tsp chia seeds

Lunch

  • 180g grass-fed tenderloin (cooked weight)
  • 200g mixed greens (100g lettuce, 70g arugula, 30g beets) + 1 tbsp olive oil
  • 200g cooked sweet potatoes

Snack

  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi
  • 30g macadamia nuts

Dinner

  • 200g sockeye salmon
  • 200g steamed vegetables (100g asparagus + 100g carrots) + 1 tbsp olive oil
  • 150g cooked quinoa

Evening Smoothie

  • 300g fruits (150g apple + 150g pear)
  • 40g hazelnut butter
  • 15g whey isolate

Week 2

Day 8 - Monday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 200g mussels
  • 200g vegetables (100g shiitake mushrooms + 80g onions + 20g garlic) + 1 tbsp olive oil
  • 300g cooked rice noodles

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 220g wild-caught pollock
  • 200g roasted vegetables (100g cauliflower + 100g carrots) + 1 tbsp olive oil
  • 250g cooked red beans

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 9 - Tuesday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 160g organic turkey breast (cooked weight)
  • 200g mixed salad (100g lettuce, 70g celery, 30g radishes) + 1 tbsp olive oil
  • 300g cooked barley

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 200g sardines
  • 200g steamed vegetables (100g broccoli + 50g zucchini + 50g mushrooms) + 1 tbsp olive oil
  • 250g cooked buckwheat noodles

Evening Smoothie

  • 120g papaya + 80g banana
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 10 - Wednesday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 160g organic liver (cooked weight) - monthly serving
  • 200g salad (100g kale + 50g lettuce + 30g beets + 20g carrots) + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 250g organic chicken breast
  • 200g grilled vegetables (100g zucchini + 100g asparagus) + 1 tbsp olive oil
  • 250g cooked chickpeas

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 11 - Thursday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 220g wild-caught cod (cooked weight)
  • 200g stir-fry (100g cabbage + 70g shiitake mushrooms + 30g carrots) + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 200g scallops
  • 200g roasted vegetables (100g Brussels sprouts + 100g carrots) + 1 tbsp olive oil
  • 250g cooked millet

Evening Smoothie

  • 120g papaya + 80g banana
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 12 - Friday (Padel Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 70g sourdough bread + 10g raw honey
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Snack

  • 30g macadamia nuts
  • 3 Deglet Nour dates

Lunch

  • 180g grass-fed tenderloin (cooked weight)
  • 200g mixed greens (100g lettuce, 70g celery, 30g beets) + 1 tbsp olive oil
  • 300g cooked black rice

Pre-workout Snack

  • Rice cream: 2 cooked egg whites + 150g cooked rice + 20g raw honey + 25g maltodextrin (Super Carb powder)

Dinner

  • 200g sockeye salmon
  • 200g steamed vegetables (100g cauliflower + 100g zucchini) + 1 tbsp olive oil
  • 250g cooked lentils

Evening Smoothie

  • 100g pineapple + 100g mango
  • 1 avocado
  • 50g oats + 1 tsp chia seeds
  • 30g whey isolate
  • 2g Spirulina + 2g Chlorella powder

Day 13 - Saturday (Weight Training Evening)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 200g cooked white rice
  • 30g macadamia nuts
  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi

Lunch

  • 160g organic chicken breast (cooked weight)
  • 200g salad (100g bok choy + 100g radishes) + 1 tbsp olive oil
  • 300g cooked sweet potatoes

Pre-workout Snack

  • Sandwich: 4 cooked egg whites + 60g sourdough bread + 30g hazelnut butter + 20g raw honey

Post-workout Snack

  • 30g whey isolate shake
  • 3 Deglet Nour dates

Dinner

  • 200g sockeye salmon
  • 200g grilled vegetables (100g zucchini + 100g onions) + 1 tbsp olive oil
  • 250g cooked quinoa

Evening Smoothie

  • 100g orange + 100g grapefruit
  • 1 avocado
  • 50g oats + 1 tsp chia seeds

Day 14 - Sunday (Rest Day)

Breakfast

  • 4 scrambled eggs (lightly cooked)
  • 1/2 avocado
  • 50g oats + 1 tsp chia seeds

Lunch

  • 160g organic turkey breast (cooked weight)
  • 200g salad (100g lettuce + 50g kale + 30g celery + 20g radishes) with 10g garlic + 1 tbsp olive oil
  • 200g cooked red rice

Snack

  • 85g mixed berries + 85g pomegranate arils + 1 golden kiwi
  • 30g macadamia nuts

Dinner

  • 220g wild-caught pollock
  • 200g steamed vegetables (100g Brussels sprouts + 100g carrots) + 1 tbsp olive oil
  • 150g cooked barley

Evening Smoothie

  • 300g fruits (150g apple + 150g pear)
  • 40g hazelnut butter
  • 15g whey isolate

Important Notes:

  • All protein weights are AFTER cooking
  • Spirulina (2g) and Chlorella (2g) powder added to smoothies replaces algae
  • Eggs are always scrambled and lightly cooked
  • Super Carb powder is maltodextrin (25g per serving)
  • Whey protein specified as 30g per serving (15g for half servings)
  • Macadamia nuts prioritized when available
  • Deglet Nour dates used for dried fruit option
  • Raw honey used instead of maple syrup
  • Avocado chosen over nut butter when option exists
  • All hemp seeds replaced with chia seeds (hemp not available in UAE)
  • Vegetable quantities specified: typically 200-250g per meal for optimal fiber intake
  • Sweet potatoes chosen over white potatoes in all instances
  • Garlic used as flavoring (10-20g max), not as a main vegetable
  • Vegetable combinations optimized for digestibility and taste balance
Content is user-generated and unverified.
    14-Day Customized Meal Plan for Bilel | Claude