Molka's 14-Day Meal Plan with Complete Nutrition Analysis

Generated on December 19, 2024

📊 Plan Overview

Average Daily Intake vs Targets

• Calories: 2516 kcal (Target: 2600 kcal) ✅
• Protein: 149g (Target: 135g) ⚠️ Slightly over target but acceptable for active individual
• Carbs: 251g | Fat: 107g (38% of calories)
• Fiber: 42g (Target: 30g+) ✅
• Macro Split: 24% Protein | 40% Carbs | 38% Fat

Daily Macro Distribution

Week 1

Day 1 - Monday

📈 Daily Summary

Calories: 2599 kcal (10870 kJ)
Macros: 151g P | 259g C | 113g F
Fiber: 53g | Sugar: 91g (15g added)
Macro Split: 23% Protein | 40% Carbs | 39% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 45g sourdough bread (1 slice)
• 1 tsp raw honey
• 50g mixed berries (1/3 cup)
• 50g pomegranate arils (1/3 cup)
• 1 small golden kiwi (60g)

Nutrition: 443 kcal | P: 21g | C: 53g | F: 17g | Fiber: 7g

Lunch

• 130g grass-fed tenderloin (cooked weight)
• 75g arugula (2 cups)
• 75g kale (2 cups)
• 40g radishes (4-5 small)
• 75g sautéed mushrooms (1/2 cup)
• 2 tsp olive oil
• 185g cooked sweet potatoes (1 medium)

Nutrition: 726 kcal | P: 39g | C: 45g | F: 44g | Fiber: 10g

Dinner

• 150g wild-caught cod
• 75g broccoli (1/2 cup)
• 75g asparagus (5-6 spears)
• 2 tsp olive oil
• 175g cooked lentils (3/4 cup)

Nutrition: 490 kcal | P: 54g | C: 43g | F: 13g | Fiber: 18g

Snack

• 20g macadamia nuts
• 2 Deglet Nour dates

Nutrition: 185 kcal | P: 2g | C: 14g | F: 15g | Fiber: 3g

Pre-workout Snack

• 50g cooked egg whites (1.5 egg whites)
• 90g cooked rice (1/2 cup)
• 1 tbsp raw honey
• 1 tbsp sugar

Nutrition: 242 kcal | P: 8g | C: 52g | F: 0g

Evening Smoothie

• 60g pineapple (1/3 cup)
• 60g mango (1/3 cup)
• 130g avocado (1 small)
• 30g oats (1/3 cup)
• 1/2 tsp chia seeds
• 20g whey isolate (2/3 scoop)
• 1 tsp spirulina powder
• 1 tsp chlorella powder

Nutrition: 514 kcal | P: 28g | C: 53g | F: 24g | Fiber: 16g

Fats:

• Total: 113g
• Saturated: 24g
• Monounsaturated: 58g
• Polyunsaturated: 28g
• Cholesterol: 583mg

Carbohydrates:

• Total: 259g
• Net Carbs: 206g
• Fiber: 53g
• Sugars: 91g (15g added)

Vitamins:

• Vitamin A: 1542μg RAE
• Vitamin C: 324mg
• Vitamin D: 8μg
• Vitamin E: 21mg
• Vitamin K: 486μg
• Thiamin (B1): 2.1mg
• Riboflavin (B2): 2.8mg
• Niacin (B3): 35mg
• Vitamin B6: 3.4mg
• Folate: 624μg DFE
• Vitamin B12: 7.2μg

Minerals:

• Calcium: 542mg
• Iron: 21mg
• Magnesium: 486mg
• Phosphorus: 1842mg
• Potassium: 3854mg
• Sodium: 894mg
• Zinc: 15mg

Other:

• Water: 1124g

Day 2 - Tuesday

📈 Daily Summary

Calories: 2506 kcal (10485 kJ)
Macros: 152g P | 250g C | 106g F
Fiber: 41g | Sugar: 78g (11g added)
Macro Split: 24% Protein | 40% Carbs | 38% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 120g cooked white rice (2/3 cup)
• 20g macadamia nuts (6-8 nuts)
• 45g mixed berries (1/3 cup)
• 45g pomegranate arils (1/3 cup)
• 1 small golden kiwi (50g)

Nutrition: 649 kcal | P: 25g | C: 61g | F: 35g | Fiber: 7g

Lunch

• 110g organic chicken breast (cooked weight)
• 70g lettuce (2 cups)
• 50g celery (1 stalk)
• 20g beets (2 tbsp grated)
• 2 tsp olive oil
• 170g cooked sweet potatoes (1 small)

Nutrition: 420 kcal | P: 38g | C: 36g | F: 14g | Fiber: 7g

Dinner

• 140g sockeye salmon
• 70g Brussels sprouts (5-6 sprouts)
• 70g carrots (1 small)
• 2 tsp olive oil
• 140g cooked quinoa (3/4 cup)

Nutrition: 514 kcal | P: 46g | C: 40g | F: 20g | Fiber: 8g

Pre-workout Snack

• 3 cooked egg whites
• 35g sourdough bread (3/4 slice)
• 20g hazelnut butter (1 tbsp)
• 1 tbsp raw honey

Nutrition: 303 kcal | P: 17g | C: 31g | F: 12g | Fiber: 3g

Post-workout Snack

• 20g whey isolate (2/3 scoop)
• 2 Deglet Nour dates

Nutrition: 231 kcal | P: 19g | C: 34g | F: 3g | Fiber: 2g

Evening Smoothie

• 65g papaya (1/2 cup)
• 45g banana (1/2 small)
• 120g avocado (1 small)
• 30g oats (1/3 cup)
• 1/2 tsp chia seeds

Nutrition: 389 kcal | P: 7g | C: 48g | F: 22g | Fiber: 14g

Fats:

• Total: 106g
• Saturated: 22g
• Monounsaturated: 54g
• Polyunsaturated: 26g
• Cholesterol: 472mg

Carbohydrates:

• Total: 250g
• Net Carbs: 209g
• Fiber: 41g
• Sugars: 78g (11g added)

Vitamins:

• Vitamin A: 1124μg RAE
• Vitamin C: 268mg
• Vitamin D: 12μg
• Vitamin E: 18mg
• Vitamin K: 342μg
• Thiamin (B1): 1.8mg
• Riboflavin (B2): 2.2mg
• Niacin (B3): 42mg
• Vitamin B6: 3.8mg
• Folate: 486μg DFE
• Vitamin B12: 8.4μg

Minerals:

• Calcium: 468mg
• Iron: 16mg
• Magnesium: 412mg
• Phosphorus: 1624mg
• Potassium: 3542mg
• Sodium: 786mg
• Zinc: 12mg

Other:

• Water: 986g

Day 3 - Wednesday

📈 Daily Summary

Calories: 2472 kcal (10343 kJ)
Macros: 155g P | 240g C | 97g F
Fiber: 41g | Sugar: 72g (13g added)
Macro Split: 25% Protein | 39% Carbs | 35% Fat

Breakfast

• 2.5 scrambled eggs (lightly cooked)
• 50g sourdough bread (1 slice)
• 1 tsp raw honey
• 50g mixed berries (1/3 cup)
• 50g pomegranate arils (1/3 cup)
• 1 small golden kiwi (45g)

Nutrition: 435 kcal | P: 20g | C: 54g | F: 16g | Fiber: 6g

Lunch

• 120g wild-caught cod (cooked weight)
• 70g bok choy (1 cup chopped)
• 70g cabbage (1 cup shredded)
• 1 tbsp olive oil
• 200g cooked buckwheat noodles (1 cup)

Nutrition: 448 kcal | P: 40g | C: 48g | F: 13g | Fiber: 2g

Dinner

• 140g organic turkey breast
• 70g zucchini (1/2 cup sliced)
• 70g onions (1/2 medium)
• 1 tbsp olive oil
• 170g cooked red beans (3/4 cup)

Nutrition: 570 kcal | P: 59g | C: 48g | F: 16g | Fiber: 13g

Snack

• 35g macadamia nuts (10-12 nuts)
• 2 Deglet Nour dates

Nutrition: 294 kcal | P: 3g | C: 16g | F: 27g | Fiber: 4g

Pre-workout Snack

• 45g cooked egg whites (1.5 egg whites)
• 90g cooked rice (1/2 cup)
• 1 tbsp raw honey
• 1 tbsp sugar

Nutrition: 230 kcal | P: 7g | C: 49g | F: 0g

Evening Smoothie

• 55g pineapple (1/3 cup)
• 55g mango (1/3 cup)
• 130g avocado (1 small)
• 30g oats (1/3 cup)
• 1/2 tsp chia seeds
• 20g whey isolate (2/3 scoop)
• 1 tsp spirulina powder
• 1 tsp chlorella powder

Nutrition: 495 kcal | P: 27g | C: 50g | F: 24g | Fiber: 15g

Fats:

• Total: 97g
• Saturated: 19g
• Monounsaturated: 51g
• Polyunsaturated: 24g
• Cholesterol: 486mg

Carbohydrates:

• Total: 240g
• Net Carbs: 199g
• Fiber: 41g
• Sugars: 72g (13g added)

Vitamins:

• Vitamin A: 1286μg RAE
• Vitamin C: 286mg
• Vitamin D: 6μg
• Vitamin E: 19mg
• Vitamin K: 412μg
• Thiamin (B1): 1.9mg
• Riboflavin (B2): 2.4mg
• Niacin (B3): 48mg
• Vitamin B6: 4.2mg
• Folate: 542μg DFE
• Vitamin B12: 5.8μg

Minerals:

• Calcium: 512mg
• Iron: 18mg
• Magnesium: 448mg
• Phosphorus: 1786mg
• Potassium: 3684mg
• Sodium: 912mg
• Zinc: 14mg

Other:

• Water: 1042g

Day 4 - Thursday

📈 Daily Summary

Calories: 2594 kcal (10853 kJ)
Macros: 142g P | 260g C | 113g F
Fiber: 41g | Sugar: 83g (12g added)
Macro Split: 22% Protein | 40% Carbs | 39% Fat

Breakfast

• 2 scrambled eggs (lightly cooked)
• 110g cooked white rice
• 18g macadamia nuts
• 45g mixed berries
• 45g pomegranate arils
• 40g golden kiwi

Nutrition: 538 kcal | P: 18g | C: 55g | F: 28g | Fiber: 7g

Lunch

• 120g grass-fed tenderloin (cooked weight)
• 65g kale
• 65g arugula
• 32g garlic
• 8g olive oil
• 165g cooked millet

Nutrition: 747 kcal | P: 40g | C: 55g | F: 40g | Fiber: 5g

Dinner

• 130g prawns
• 65g cauliflower
• 65g asparagus
• 8g olive oil
• 150g cooked chickpeas

Nutrition: 506 kcal | P: 46g | C: 49g | F: 15g | Fiber: 14g

Pre-workout Snack

• 2 cooked egg whites
• 33g sourdough bread
• 18g hazelnut butter
• 10g raw honey

Nutrition: 277 kcal | P: 14g | C: 29g | F: 12g | Fiber: 2g

Post-workout Snack

• 20g whey isolate shake
• 1 Deglet Nour dates

Nutrition: 212 kcal | P: 19g | C: 28g | F: 3g | Fiber: 2g

Evening Smoothie

• 60g papaya
• 42g banana
• 80g avocado
• 28g oats
• 2g chia seeds

Nutrition: 315 kcal | P: 6g | C: 43g | F: 15g | Fiber: 11g

Fats:

• Total: 113g
• Saturated: 23g
• Monounsaturated: 59g
• Polyunsaturated: 27g
• Cholesterol: 412mg

Carbohydrates:

• Total: 260g
• Net Carbs: 219g
• Fiber: 41g
• Sugars: 83g (12g added)

Vitamins:

• Vitamin A: 1368μg RAE
• Vitamin C: 312mg
• Vitamin D: 7μg
• Vitamin E: 20mg
• Vitamin K: 468μg
• Thiamin (B1): 2.0mg
• Riboflavin (B2): 2.5mg
• Niacin (B3): 38mg
• Vitamin B6: 3.6mg
• Folate: 586μg DFE
• Vitamin B12: 6.4μg

Minerals:

• Calcium: 524mg
• Iron: 19mg
• Magnesium: 462mg
• Phosphorus: 1724mg
• Potassium: 3586mg
• Sodium: 1024mg
• Zinc: 13mg

Other:

• Water: 1086g

Day 5 - Friday

📈 Daily Summary

Calories: 2576 kcal (10778 kJ)
Macros: 138g P | 288g C | 108g F
Fiber: 43g | Sugar: 85g (18g added)
Macro Split: 21% Protein | 45% Carbs | 38% Fat

Breakfast

• 2 scrambled eggs (lightly cooked)
• 45g sourdough bread
• 6g raw honey
• 50g mixed berries
• 50g pomegranate arils
• 55g golden kiwi

Nutrition: 425 kcal | P: 19g | C: 53g | F: 16g | Fiber: 7g

Lunch

• 120g organic chicken breast (cooked weight)
• 60g celery
• 50g radishes
• 70g mushrooms
• 10g olive oil
• 185g cooked brown rice

Nutrition: 532 kcal | P: 44g | C: 52g | F: 17g | Fiber: 7g

Dinner

• 140g mackerel
• 70g broccoli
• 70g carrots
• 10g olive oil
• 155g cooked barley

Nutrition: 686 kcal | P: 39g | C: 55g | F: 36g | Fiber: 10g

Snack

• 20g macadamia nuts
• 2 Deglet Nour dates

Nutrition: 185 kcal | P: 2g | C: 14g | F: 15g | Fiber: 3g

Pre-workout Snack

• 1 cooked egg white
• 95g cooked rice
• 12g raw honey
• 15g Sugar

Nutrition: 236 kcal | P: 6g | C: 52g | F: 0g

Evening Smoothie

• 60g pineapple
• 60g mango
• 130g avocado
• 32g oats
• 2g chia seeds
• 22g whey isolate
• 5g Spirulina powder
• 5g Chlorella powder

Nutrition: 512 kcal | P: 28g | C: 53g | F: 24g | Fiber: 16g

Fats:

• Total: 108g
• Saturated: 22g
• Monounsaturated: 56g
• Polyunsaturated: 26g
• Cholesterol: 382mg

Carbohydrates:

• Total: 288g
• Net Carbs: 245g
• Fiber: 43g
• Sugars: 85g (18g added)

Vitamins:

• Vitamin A: 1224μg RAE
• Vitamin C: 298mg
• Vitamin D: 14μg
• Vitamin E: 19mg
• Vitamin K: 396μg
• Thiamin (B1): 1.7mg
• Riboflavin (B2): 2.1mg
• Niacin (B3): 36mg
• Vitamin B6: 3.4mg
• Folate: 512μg DFE
• Vitamin B12: 12.6μg

Minerals:

• Calcium: 486mg
• Iron: 16mg
• Magnesium: 428mg
• Phosphorus: 1586mg
• Potassium: 3386mg
• Sodium: 842mg
• Zinc: 11mg

Other:

• Water: 1024g

Day 6 - Saturday

📈 Daily Summary

Calories: 2490 kcal (10423 kJ)
Macros: 169g P | 256g C | 93g F
Fiber: 47g | Sugar: 76g (12g added)
Macro Split: 27% Protein | 41% Carbs | 34% Fat

Breakfast

• 140g scrambled eggs (lightly cooked)
• 130g cooked white rice
• 20g macadamia nuts
• 50g mixed berries
• 50g pomegranate arils
• 40g golden kiwi

Nutrition: 611 kcal | P: 21g | C: 63g | F: 32g | Fiber: 8g

Lunch

• 160g wild-caught cod (cooked weight)
• 75g cabbage
• 75g bok choy
• 9g olive oil
• 180g cooked sweet potatoes

Nutrition: 410 kcal | P: 41g | C: 37g | F: 11g | Fiber: 7g

Dinner

• 150g organic chicken breast
• 75g zucchini
• 75g onions
• 9g olive oil
• 170g cooked lentils

Nutrition: 566 kcal | P: 64g | C: 43g | F: 15g | Fiber: 16g

Pre-workout Snack

• 70g cooked egg whites
• 40g sourdough bread
• 20g hazelnut butter
• 12g raw honey

Nutrition: 318 kcal | P: 15g | C: 35g | F: 14g | Fiber: 3g

Post-workout Snack

• 22g whey isolate shake
• 2 Deglet Nour dates

Nutrition: 239 kcal | P: 21g | C: 34g | F: 3g | Fiber: 2g

Evening Smoothie

• 60g orange
• 60g grapefruit
• 95g avocado
• 32g oats
• 2g chia seeds

Nutrition: 347 kcal | P: 7g | C: 45g | F: 18g | Fiber: 13g

Fats:

• Total: 93g
• Saturated: 20g
• Monounsaturated: 47g
• Polyunsaturated: 23g
• Cholesterol: 682mg

Carbohydrates:

• Total: 256g
• Net Carbs: 209g
• Fiber: 47g
• Sugars: 76g (12g added)

Vitamins:

• Vitamin A: 1084μg RAE
• Vitamin C: 324mg
• Vitamin D: 8μg
• Vitamin E: 16mg
• Vitamin K: 356μg
• Thiamin (B1): 2.2mg
• Riboflavin (B2): 2.6mg
• Niacin (B3): 46mg
• Vitamin B6: 4.0mg
• Folate: 598μg DFE
• Vitamin B12: 6.8μg

Minerals:

• Calcium: 536mg
• Iron: 20mg
• Magnesium: 478mg
• Phosphorus: 1896mg
• Potassium: 3726mg
• Sodium: 968mg
• Zinc: 15mg

Other:

• Water: 1168g

Day 7 - Sunday

📈 Daily Summary

Calories: 2306 kcal (9649 kJ)
Macros: 136g P | 175g C | 123g F
Fiber: 39g | Sugar: 58g (12g added)
Macro Split: 24% Protein | 30% Carbs | 48% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 1/2 avocado (60g)
• 45g oats (1/2 cup)
• 1/2 tsp chia seeds

Nutrition: 559 kcal | P: 26g | C: 40g | F: 33g | Fiber: 9g

Lunch

• 150g grass-fed tenderloin (cooked weight)
• 80g arugula (2 cups)
• 55g kale (1.5 cups)
• 25g beets (2 tbsp grated)
• 1.5 tsp olive oil
• 180g cooked sweet potatoes (1 medium)

Nutrition: 738 kcal | P: 42g | C: 40g | F: 45g | Fiber: 7g

Dinner

• 160g sockeye salmon
• 80g asparagus (6-7 spears)
• 80g Brussels sprouts (6-7 sprouts)
• 1.5 tsp olive oil
• 130g cooked quinoa (2/3 cup)

Nutrition: 512 kcal | P: 52g | C: 36g | F: 19g | Fiber: 7g

Snack

• 55g mixed berries (1/3 cup)
• 55g pomegranate arils (1/3 cup)
• 1 medium golden kiwi (60g)
• 15g macadamia nuts (5-6 nuts)

Nutrition: 217 kcal | P: 3g | C: 27g | F: 13g | Fiber: 7g

Evening Smoothie

• 1 small apple (95g)
• 1 small pear (95g)
• 20g hazelnut butter (1 tbsp)
• 12g whey isolate (1/2 scoop)

Nutrition: 280 kcal | P: 13g | C: 32g | F: 13g | Fiber: 8g

Fats:

• Total: 123g
• Saturated: 26g
• Monounsaturated: 62g
• Polyunsaturated: 30g
• Cholesterol: 612mg

Carbohydrates:

• Total: 175g
• Net Carbs: 136g
• Fiber: 39g
• Sugars: 58g (12g added)

Vitamins:

• Vitamin A: 1486μg RAE
• Vitamin C: 268mg
• Vitamin D: 14μg
• Vitamin E: 22mg
• Vitamin K: 512μg
• Thiamin (B1): 1.6mg
• Riboflavin (B2): 2.2mg
• Niacin (B3): 42mg
• Vitamin B6: 3.6mg
• Folate: 486μg DFE
• Vitamin B12: 10.2μg

Minerals:

• Calcium: 468mg
• Iron: 16mg
• Magnesium: 412mg
• Phosphorus: 1542mg
• Potassium: 3286mg
• Sodium: 742mg
• Zinc: 12mg

Other:

• Water: 984g

Week 2

Day 8 - Monday

📈 Daily Summary

Calories: 2593 kcal (10849 kJ)
Macros: 144g P | 304g C | 94g F
Fiber: 44g | Sugar: 96g (18g added)
Macro Split: 22% Protein | 47% Carbs | 33% Fat

Breakfast

• 2 scrambled eggs (lightly cooked)
• 40g sourdough bread (1 slice)
• 1 tsp raw honey
• 45g mixed berries (1/3 cup)
• 45g pomegranate arils (1/3 cup)
• 1 medium golden kiwi (60g)

Nutrition: 402 kcal | P: 18g | C: 49g | F: 15g | Fiber: 6g

Lunch

• 130g mussels (about 20-25 medium)
• 65g shiitake mushrooms (1/2 cup)
• 30g garlic (6 cloves)
• 30g onions (1/4 small)
• 1 tbsp olive oil
• 170g cooked rice noodles (1 cup)

Nutrition: 748 kcal | P: 41g | C: 101g | F: 19g | Fiber: 5g

Dinner

• 150g wild-caught cod
• 65g cauliflower (1/2 cup)
• 65g carrots (1 small)
• 1 tbsp olive oil
• 160g cooked red beans (2/3 cup)

Nutrition: 505 kcal | P: 50g | C: 45g | F: 15g | Fiber: 14g

Snack

• 25g macadamia nuts (8-10 nuts)
• 2 Deglet Nour dates

Nutrition: 221 kcal | P: 2g | C: 14g | F: 19g | Fiber: 3g

Pre-workout Snack

• 1 cooked egg white
• 85g cooked rice (1/2 cup)
• 1 tbsp raw honey
• 1 tbsp sugar

Nutrition: 212 kcal | P: 6g | C: 46g | F: 0g

Evening Smoothie

• 55g pineapple (1/3 cup)
• 55g mango (1/3 cup)
• 140g avocado (1 small)
• 30g oats (1/3 cup)
• 1 tsp chia seeds
• 20g whey isolate (2/3 scoop)
• 1 tsp spirulina powder
• 1 tsp chlorella powder

Nutrition: 505 kcal | P: 26g | C: 50g | F: 26g | Fiber: 16g

Fats:

• Total: 94g
• Saturated: 19g
• Monounsaturated: 49g
• Polyunsaturated: 23g
• Cholesterol: 386mg

Carbohydrates:

• Total: 304g
• Net Carbs: 260g
• Fiber: 44g
• Sugars: 96g (18g added)

Vitamins:

• Vitamin A: 1186μg RAE
• Vitamin C: 286mg
• Vitamin D: 6μg
• Vitamin E: 18mg
• Vitamin K: 426μg
• Thiamin (B1): 2.1mg
• Riboflavin (B2): 2.5mg
• Niacin (B3): 32mg
• Vitamin B6: 3.2mg
• Folate: 568μg DFE
• Vitamin B12: 18.6μg

Minerals:

• Calcium: 524mg
• Iron: 22mg
• Magnesium: 486mg
• Phosphorus: 1686mg
• Potassium: 3486mg
• Sodium: 1124mg
• Zinc: 16mg

Other:

• Water: 1086g

Day 9 - Tuesday

📈 Daily Summary

Calories: 2430 kcal (10167 kJ)
Macros: 138g P | 251g C | 102g F
Fiber: 37g | Sugar: 73g (11g added)
Macro Split: 23% Protein | 41% Carbs | 38% Fat

Breakfast

• 2 scrambled eggs (lightly cooked)
• 110g cooked white rice
• 18g macadamia nuts
• 45g mixed berries
• 45g pomegranate arils
• 50g golden kiwi

Nutrition: 544 kcal | P: 19g | C: 57g | F: 29g | Fiber: 7g

Lunch

• 100g organic turkey breast (cooked weight)
• 65g lettuce
• 46g celery
• 20g radishes
• 9g olive oil
• 170g cooked barley

Nutrition: 460 kcal | P: 35g | C: 53g | F: 12g | Fiber: 9g

Dinner

• 130g sardines
• 65g broccoli
• 65g bok choy
• 9g olive oil
• 140g cooked buckwheat noodles

Nutrition: 515 kcal | P: 41g | C: 36g | F: 25g | Fiber: 3g

Pre-workout Snack

• 3 cooked egg whites
• 33g sourdough bread
• 18g hazelnut butter
• 11g raw honey

Nutrition: 297 kcal | P: 17g | C: 30g | F: 12g | Fiber: 2g

Post-workout Snack

• 20g whey isolate shake
• 2 Deglet Nour dates

Nutrition: 231 kcal | P: 19g | C: 34g | F: 3g | Fiber: 2g

Evening Smoothie

• 65g papaya
• 42g banana
• 120g avocado
• 28g oats
• 2g chia seeds

Nutrition: 384 kcal | P: 7g | C: 47g | F: 21g | Fiber: 14g

Fats:

• Total: 102g
• Saturated: 21g
• Monounsaturated: 52g
• Polyunsaturated: 25g
• Cholesterol: 424mg

Carbohydrates:

• Total: 251g
• Net Carbs: 214g
• Fiber: 37g
• Sugars: 73g (11g added)

Vitamins:

• Vitamin A: 1086μg RAE
• Vitamin C: 278mg
• Vitamin D: 24μg
• Vitamin E: 17mg
• Vitamin K: 368μg
• Thiamin (B1): 1.8mg
• Riboflavin (B2): 2.3mg
• Niacin (B3): 38mg
• Vitamin B6: 3.5mg
• Folate: 492μg DFE
• Vitamin B12: 8.6μg

Minerals:

• Calcium: 686mg
• Iron: 18mg
• Magnesium: 436mg
• Phosphorus: 1648mg
• Potassium: 3412mg
• Sodium: 968mg
• Zinc: 13mg

Other:

• Water: 1012g

Day 10 - Wednesday

📈 Daily Summary

Calories: 2548 kcal (10661 kJ)
Macros: 155g P | 272g C | 102g F
Fiber: 47g | Sugar: 86g (23g added)
Macro Split: 24% Protein | 43% Carbs | 36% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 45g sourdough bread (1 slice)
• 1.5 tsp raw honey
• 50g mixed berries (1/3 cup)
• 50g pomegranate arils (1/3 cup)
• 1 medium golden kiwi (60g)

Nutrition: 522 kcal | P: 25g | C: 56g | F: 22g | Fiber: 7g

Lunch

• 100g organic liver (cooked weight)
• 70g kale (2 cups)
• 70g arugula (2 cups)
• 2 tsp olive oil
• 180g cooked sweet potatoes (1 medium)

Nutrition: 430 kcal | P: 30g | C: 39g | F: 18g | Fiber: 7g

Dinner

• 160g organic chicken breast
• 70g zucchini (1/2 cup sliced)
• 70g asparagus (5-6 spears)
• 2 tsp olive oil
• 160g cooked chickpeas (2/3 cup)

Nutrition: 644 kcal | P: 66g | C: 49g | F: 20g | Fiber: 14g

Snack

• 20g macadamia nuts (6-8 nuts)
• 2 Deglet Nour dates

Nutrition: 200 kcal | P: 2g | C: 14g | F: 17g | Fiber: 3g

Pre-workout Snack

• 1 cooked egg white
• 100g cooked rice (1/2 cup)
• 1 tbsp raw honey
• 1 tbsp sugar

Nutrition: 256 kcal | P: 6g | C: 57g | F: 0g

Evening Smoothie

• 55g pineapple (1/3 cup)
• 55g mango (1/3 cup)
• 130g avocado (1 small)
• 30g oats (1/3 cup)
• 1 tsp chia seeds
• 20g whey isolate (2/3 scoop)
• 1 tsp spirulina powder
• 1 tsp chlorella powder

Nutrition: 497 kcal | P: 25g | C: 52g | F: 24g | Fiber: 16g

Fats:

• Total: 102g
• Saturated: 21g
• Monounsaturated: 52g
• Polyunsaturated: 25g
• Cholesterol: 842mg

Carbohydrates:

• Total: 272g
• Net Carbs: 225g
• Fiber: 47g
• Sugars: 86g (23g added)

Vitamins:

• Vitamin A: 8642μg RAE
• Vitamin C: 312mg
• Vitamin D: 7μg
• Vitamin E: 19mg
• Vitamin K: 486μg
• Thiamin (B1): 2.2mg
• Riboflavin (B2): 4.8mg
• Niacin (B3): 42mg
• Vitamin B6: 4.6mg
• Folate: 1242μg DFE
• Vitamin B12: 42.8μg

Minerals:

• Calcium: 542mg
• Iron: 28mg
• Magnesium: 486mg
• Phosphorus: 1842mg
• Potassium: 3768mg
• Sodium: 1024mg
• Zinc: 18mg

Other:

• Water: 1142g

Day 11 - Thursday

📈 Daily Summary

Calories: 2564 kcal (10728 kJ)
Macros: 149g P | 281g C | 100g F
Fiber: 42g | Sugar: 89g (12g added)
Macro Split: 23% Protein | 44% Carbs | 35% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 125g cooked white rice
• 20g macadamia nuts
• 50g mixed berries
• 50g pomegranate arils
• 65g golden kiwi

Nutrition: 684 kcal | P: 25g | C: 66g | F: 37g | Fiber: 8g

Lunch

• 155g wild-caught cod (cooked weight)
• 70g cabbage
• 70g mushrooms
• 9g olive oil
• 185g cooked sweet potatoes

Nutrition: 417 kcal | P: 40g | C: 40g | F: 11g | Fiber: 8g

Dinner

• 145g scallops
• 70g Brussels sprouts
• 70g carrots
• 9g olive oil
• 155g cooked millet

Nutrition: 478 kcal | P: 38g | C: 55g | F: 12g | Fiber: 6g

Pre-workout Snack

• 3 cooked egg whites
• 38g sourdough bread
• 20g hazelnut butter
• 12g raw honey

Nutrition: 327 kcal | P: 18g | C: 34g | F: 14g | Fiber: 3g

Post-workout Snack

• 22g whey isolate shake
• 2 Deglet Nour dates

Nutrition: 239 kcal | P: 21g | C: 34g | F: 3g | Fiber: 2g

Evening Smoothie

• 68g papaya
• 47g banana
• 125g avocado
• 32g oats
• 3g chia seeds

Nutrition: 418 kcal | P: 8g | C: 52g | F: 23g | Fiber: 15g

Fats:

• Total: 100g
• Saturated: 21g
• Monounsaturated: 51g
• Polyunsaturated: 24g
• Cholesterol: 542mg

Carbohydrates:

• Total: 281g
• Net Carbs: 239g
• Fiber: 42g
• Sugars: 89g (12g added)

Vitamins:

• Vitamin A: 1342μg RAE
• Vitamin C: 324mg
• Vitamin D: 8μg
• Vitamin E: 19mg
• Vitamin K: 442μg
• Thiamin (B1): 2.2mg
• Riboflavin (B2): 2.6mg
• Niacin (B3): 36mg
• Vitamin B6: 3.7mg
• Folate: 562μg DFE
• Vitamin B12: 8.2μg

Minerals:

• Calcium: 542mg
• Iron: 19mg
• Magnesium: 486mg
• Phosphorus: 1786mg
• Potassium: 3642mg
• Sodium: 1286mg
• Zinc: 14mg

Other:

• Water: 1124g

Day 12 - Friday

📈 Daily Summary

Calories: 2587 kcal (10824 kJ)
Macros: 144g P | 240g C | 120g F
Fiber: 42g | Sugar: 68g (18g added)
Macro Split: 22% Protein | 37% Carbs | 42% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 40g sourdough bread
• 5g raw honey
• 43g mixed berries
• 43g pomegranate arils
• 50g golden kiwi

Nutrition: 487 kcal | P: 24g | C: 48g | F: 22g | Fiber: 6g

Lunch

• 120g grass-fed tenderloin (cooked weight)
• 65g lettuce
• 44g celery
• 19g beets
• 8g olive oil
• 160g cooked black rice

Nutrition: 702 kcal | P: 35g | C: 51g | F: 38g | Fiber: 3g

Dinner

• 130g herring
• 65g cauliflower
• 65g broccoli
• 8g olive oil
• 150g cooked lentils

Nutrition: 543 kcal | P: 47g | C: 37g | F: 25g | Fiber: 16g

Snack

• 17g macadamia nuts
• 2 Deglet Nour dates

Nutrition: 163 kcal | P: 2g | C: 13g | F: 13g | Fiber: 3g

Pre-workout Snack

• 2 cooked egg whites
• 85g cooked rice
• 10g raw honey
• 13g sugar

Nutrition: 227 kcal | P: 10g | C: 46g | F: 0g

Evening Smoothie

• 50g pineapple
• 50g mango
• 120g avocado
• 27g oats
• 2g chia seeds
• 22g whey isolate
• 5g spirulina powder
• 5g chlorella powder

Nutrition: 465 kcal | P: 27g | C: 46g | F: 22g | Fiber: 14g

Fats:

• Total: 120g
• Saturated: 25g
• Monounsaturated: 61g
• Polyunsaturated: 29g
• Cholesterol: 586mg

Carbohydrates:

• Total: 240g
• Net Carbs: 198g
• Fiber: 42g
• Sugars: 68g (18g added)

Vitamins:

• Vitamin A: 1124μg RAE
• Vitamin C: 286mg
• Vitamin D: 18μg
• Vitamin E: 18mg
• Vitamin K: 386μg
• Thiamin (B1): 1.9mg
• Riboflavin (B2): 2.4mg
• Niacin (B3): 38mg
• Vitamin B6: 3.4mg
• Folate: 542μg DFE
• Vitamin B12: 14.2μg

Minerals:

• Calcium: 512mg
• Iron: 18mg
• Magnesium: 448mg
• Phosphorus: 1686mg
• Potassium: 3486mg
• Sodium: 942mg
• Zinc: 13mg

Other:

• Water: 1042g

Day 13 - Saturday

📈 Daily Summary

Calories: 2525 kcal (10565 kJ)
Macros: 149g P | 258g C | 105g F
Fiber: 40g | Sugar: 78g (11g added)
Macro Split: 24% Protein | 41% Carbs | 37% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 130g cooked white rice
• 19g macadamia nuts
• 47g mixed berries
• 47g pomegranate arils
• 60g golden kiwi

Nutrition: 677 kcal | P: 25g | C: 66g | F: 36g | Fiber: 8g

Lunch

• 100g organic chicken breast (cooked weight)
• 70g bok choy
• 70g radishes
• 8g olive oil
• 190g cooked sweet potatoes

Nutrition: 400 kcal | P: 35g | C: 37g | F: 12g | Fiber: 7g

Dinner

• 130g sockeye salmon
• 70g zucchini
• 70g onions
• 8g olive oil
• 160g cooked quinoa

Nutrition: 506 kcal | P: 43g | C: 43g | F: 19g | Fiber: 6g

Pre-workout Snack

• 3 cooked egg whites
• 40g sourdough bread
• 19g hazelnut butter
• 11g raw honey

Nutrition: 323 kcal | P: 18g | C: 34g | F: 13g | Fiber: 3g

Post-workout Snack

• 20g whey isolate shake
• 2 Deglet Nour dates

Nutrition: 231 kcal | P: 19g | C: 34g | F: 3g | Fiber: 2g

Evening Smoothie

• 55g orange
• 55g grapefruit
• 120g avocado
• 32g oats
• 3g chia seeds

Nutrition: 389 kcal | P: 8g | C: 46g | F: 22g | Fiber: 15g

Fats:

• Total: 105g
• Saturated: 22g
• Monounsaturated: 54g
• Polyunsaturated: 25g
• Cholesterol: 542mg

Carbohydrates:

• Total: 258g
• Net Carbs: 218g
• Fiber: 40g
• Sugars: 78g (11g added)

Vitamins:

• Vitamin A: 1268μg RAE
• Vitamin C: 312mg
• Vitamin D: 12μg
• Vitamin E: 18mg
• Vitamin K: 412μg
• Thiamin (B1): 2.1mg
• Riboflavin (B2): 2.5mg
• Niacin (B3): 44mg
• Vitamin B6: 3.9mg
• Folate: 568μg DFE
• Vitamin B12: 8.6μg

Minerals:

• Calcium: 524mg
• Iron: 18mg
• Magnesium: 468mg
• Phosphorus: 1786mg
• Potassium: 3642mg
• Sodium: 1042mg
• Zinc: 14mg

Other:

• Water: 1086g

Day 14 - Sunday

📈 Daily Summary

Calories: 2553 kcal (10682 kJ)
Macros: 159g P | 236g C | 118g F
Fiber: 50g | Sugar: 62g (15g added)
Macro Split: 25% Protein | 37% Carbs | 42% Fat

Breakfast

• 3 scrambled eggs (lightly cooked)
• 90g avocado (1/2 small)
• 45g oats (1/2 cup)
• 1 tsp chia seeds

Nutrition: 623 kcal | P: 27g | C: 43g | F: 39g | Fiber: 12g

Lunch

• 145g organic turkey breast (cooked weight)
• 100g arugula (3 cups)
• 100g kale (3 cups)
• 50g garlic (10 cloves)
• 1 tbsp olive oil
• 175g cooked red rice (1 cup)

Nutrition: 641 kcal | P: 55g | C: 67g | F: 19g | Fiber: 8g

Dinner

• 205g wild-caught cod
• 100g asparagus (8-10 spears)
• 100g Brussels sprouts (8-10 sprouts)
• 1 tbsp olive oil
• 125g cooked barley (2/3 cup)

Nutrition: 542 kcal | P: 54g | C: 47g | F: 16g | Fiber: 9g

Snack

• 70g mixed berries (1/2 cup)
• 70g pomegranate arils (1/2 cup)
• 1 large golden kiwi (80g)
• 25g macadamia nuts (8-10 nuts)

Nutrition: 328 kcal | P: 5g | C: 36g | F: 21g | Fiber: 10g

Evening Smoothie

• 1 medium apple (120g)
• 1 medium pear (120g)
• 35g hazelnut butter (2 tbsp)
• 15g whey isolate (1/2 scoop)

Nutrition: 418 kcal | P: 18g | C: 42g | F: 23g | Fiber: 10g

Fats:

• Total: 118g
• Saturated: 24g
• Monounsaturated: 60g
• Polyunsaturated: 29g
• Cholesterol: 642mg

Carbohydrates:

• Total: 236g
• Net Carbs: 186g
• Fiber: 50g
• Sugars: 62g (15g added)

Vitamins:

• Vitamin A: 1642μg RAE
• Vitamin C: 368mg
• Vitamin D: 8μg
• Vitamin E: 23mg
• Vitamin K: 586μg
• Thiamin (B1): 1.9mg
• Riboflavin (B2): 2.6mg
• Niacin (B3): 48mg
• Vitamin B6: 4.2mg
• Folate: 686μg DFE
• Vitamin B12: 6.8μg

Minerals:

• Calcium: 586mg
• Iron: 20mg
• Magnesium: 512mg
• Phosphorus: 1924mg
• Potassium: 3942mg
• Sodium: 1086mg
• Zinc: 16mg

Other:

• Water: 1242g

📚 Daily Reference Values

Note: Individual needs may vary based on age, activity level, and health conditions.