Coffee trend
0 double espresso equivalent this week
Mon
0
Tue
0
Wed
0
Thu
0
Fri
0
Sat
0
Sun
0
Meal generation
Weekly meal planner
Week window
Review previous, execute current, plan next
Nutrition label upload
Use provided values when a product or meal name matches
29 Jun
Monday
Double Session Day
kcal
3250
protein
180g
carbs
415g
fat
85g
planned kcal
4220
planned protein
285g
planned carbs
594g
planned fat
71g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Training higher-carb overnight oats
860 kcal | 58 g protein | 126 g carbs | 15 g fat | 8 min
Oats 100g, Whey protein 30g, Greek yoghurt 250g, Milk 250ml, Banana 1item, Berries 120g, Honey 20g, Chia seeds 10g
Use when carb availability matters more than a tighter deficit.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
60 g carb bottle plus dates
330 kcal | 0 g protein | 82 g carbs | 0 g fat | 3 min
Carb drink mix 60g, Dates 30g, Electrolyte tablet 1serving
Starter endurance-fuel template for longer rehab days.
Post-training recovery
Recovery smoothie
560 kcal | 41 g protein | 82 g carbs | 7 g fat | 5 min
Whey protein 35g, Banana 1item, Berries 120g, Oats 40g, Milk 300ml
Higher-carb recovery option.
Lunch
Beef mince, rice and vegetables
820 kcal | 55 g protein | 100 g carbs | 18 g fat | 25 min
Lean beef mince 200g, Rice 130g, Mixed vegetables 250g
Higher-energy lunch for endurance days.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Beef, rice and vegetables
800 kcal | 62 g protein | 92 g carbs | 18 g fat | 28 min
Lean beef steak 220g, Rice 120g, Mixed vegetables 250g
Dense dinner for heavier training load.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
30 Jun
Tuesday
Double Session Day
kcal
3250
protein
180g
carbs
415g
fat
85g
planned kcal
4220
planned protein
285g
planned carbs
594g
planned fat
71g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Training higher-carb overnight oats
860 kcal | 58 g protein | 126 g carbs | 15 g fat | 8 min
Oats 100g, Whey protein 30g, Greek yoghurt 250g, Milk 250ml, Banana 1item, Berries 120g, Honey 20g, Chia seeds 10g
Use when carb availability matters more than a tighter deficit.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
60 g carb bottle plus dates
330 kcal | 0 g protein | 82 g carbs | 0 g fat | 3 min
Carb drink mix 60g, Dates 30g, Electrolyte tablet 1serving
Starter endurance-fuel template for longer rehab days.
Post-training recovery
Recovery smoothie
560 kcal | 41 g protein | 82 g carbs | 7 g fat | 5 min
Whey protein 35g, Banana 1item, Berries 120g, Oats 40g, Milk 300ml
Higher-carb recovery option.
Lunch
Beef mince, rice and vegetables
820 kcal | 55 g protein | 100 g carbs | 18 g fat | 25 min
Lean beef mince 200g, Rice 130g, Mixed vegetables 250g
Higher-energy lunch for endurance days.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Beef, rice and vegetables
800 kcal | 62 g protein | 92 g carbs | 18 g fat | 28 min
Lean beef steak 220g, Rice 120g, Mixed vegetables 250g
Dense dinner for heavier training load.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
01 Jul
Wednesday
Walk / Mobility Day
kcal
2700
protein
180g
carbs
240g
fat
88g
planned kcal
3400
planned protein
269g
planned carbs
397g
planned fat
73g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Eggs, sourdough and vegetables
620 kcal | 35 g protein | 58 g carbs | 26 g fat | 15 min
Eggs 3item, Sourdough bread 2slice, Spinach 80g, Mushrooms 100g, Avocado 50g
Good lower-carb breakfast swap.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
Electrolyte water only
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 1 min
Electrolyte tablet 1serving
Default for sessions under roughly 60 to 75 minutes.
Post-training recovery
Whey and banana recovery
360 kcal | 35 g protein | 43 g carbs | 5 g fat | 2 min
Whey protein 35g, Banana 1item, Milk 250ml
Use soon after training if lunch is not immediate.
Lunch
Chicken, rice and vegetables
780 kcal | 62 g protein | 96 g carbs | 12 g fat | 25 min
Chicken breast 200g, Rice 120g, Mixed vegetables 250g, Olive-free dressing 20g
Batch-cook friendly default lunch.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Chicken, sweet potato and greens
790 kcal | 68 g protein | 88 g carbs | 17 g fat | 30 min
Chicken breast 220g, Sweet potato 350g, Green vegetables 250g, Avocado 70g
Simple recovery dinner with knee-friendly protein consistency.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
02 Jul
Thursday
Double Session Day
kcal
3250
protein
180g
carbs
415g
fat
85g
planned kcal
4220
planned protein
285g
planned carbs
594g
planned fat
71g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Training higher-carb overnight oats
860 kcal | 58 g protein | 126 g carbs | 15 g fat | 8 min
Oats 100g, Whey protein 30g, Greek yoghurt 250g, Milk 250ml, Banana 1item, Berries 120g, Honey 20g, Chia seeds 10g
Use when carb availability matters more than a tighter deficit.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
60 g carb bottle plus dates
330 kcal | 0 g protein | 82 g carbs | 0 g fat | 3 min
Carb drink mix 60g, Dates 30g, Electrolyte tablet 1serving
Starter endurance-fuel template for longer rehab days.
Post-training recovery
Recovery smoothie
560 kcal | 41 g protein | 82 g carbs | 7 g fat | 5 min
Whey protein 35g, Banana 1item, Berries 120g, Oats 40g, Milk 300ml
Higher-carb recovery option.
Lunch
Beef mince, rice and vegetables
820 kcal | 55 g protein | 100 g carbs | 18 g fat | 25 min
Lean beef mince 200g, Rice 130g, Mixed vegetables 250g
Higher-energy lunch for endurance days.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Beef, rice and vegetables
800 kcal | 62 g protein | 92 g carbs | 18 g fat | 28 min
Lean beef steak 220g, Rice 120g, Mixed vegetables 250g
Dense dinner for heavier training load.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
03 Jul
Friday
Walk / Mobility Day
kcal
2700
protein
180g
carbs
240g
fat
88g
planned kcal
3400
planned protein
269g
planned carbs
397g
planned fat
73g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Eggs, sourdough and vegetables
620 kcal | 35 g protein | 58 g carbs | 26 g fat | 15 min
Eggs 3item, Sourdough bread 2slice, Spinach 80g, Mushrooms 100g, Avocado 50g
Good lower-carb breakfast swap.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
Electrolyte water only
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 1 min
Electrolyte tablet 1serving
Default for sessions under roughly 60 to 75 minutes.
Post-training recovery
Whey and banana recovery
360 kcal | 35 g protein | 43 g carbs | 5 g fat | 2 min
Whey protein 35g, Banana 1item, Milk 250ml
Use soon after training if lunch is not immediate.
Lunch
Chicken, rice and vegetables
780 kcal | 62 g protein | 96 g carbs | 12 g fat | 25 min
Chicken breast 200g, Rice 120g, Mixed vegetables 250g, Olive-free dressing 20g
Batch-cook friendly default lunch.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Chicken, sweet potato and greens
790 kcal | 68 g protein | 88 g carbs | 17 g fat | 30 min
Chicken breast 220g, Sweet potato 350g, Green vegetables 250g, Avocado 70g
Simple recovery dinner with knee-friendly protein consistency.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
04 Jul
Saturday
Double Session Day
kcal
3250
protein
180g
carbs
415g
fat
85g
planned kcal
4220
planned protein
285g
planned carbs
594g
planned fat
71g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Training higher-carb overnight oats
860 kcal | 58 g protein | 126 g carbs | 15 g fat | 8 min
Oats 100g, Whey protein 30g, Greek yoghurt 250g, Milk 250ml, Banana 1item, Berries 120g, Honey 20g, Chia seeds 10g
Use when carb availability matters more than a tighter deficit.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
60 g carb bottle plus dates
330 kcal | 0 g protein | 82 g carbs | 0 g fat | 3 min
Carb drink mix 60g, Dates 30g, Electrolyte tablet 1serving
Starter endurance-fuel template for longer rehab days.
Post-training recovery
Recovery smoothie
560 kcal | 41 g protein | 82 g carbs | 7 g fat | 5 min
Whey protein 35g, Banana 1item, Berries 120g, Oats 40g, Milk 300ml
Higher-carb recovery option.
Lunch
Beef mince, rice and vegetables
820 kcal | 55 g protein | 100 g carbs | 18 g fat | 25 min
Lean beef mince 200g, Rice 130g, Mixed vegetables 250g
Higher-energy lunch for endurance days.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Beef, rice and vegetables
800 kcal | 62 g protein | 92 g carbs | 18 g fat | 28 min
Lean beef steak 220g, Rice 120g, Mixed vegetables 250g
Dense dinner for heavier training load.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.
05 Jul
Sunday
Easy Bike Day
kcal
2850
protein
180g
carbs
300g
fat
83g
planned kcal
3540
planned protein
279g
planned carbs
435g
planned fat
68g
Wake hydration
Hydration, creatine, D3 and K2
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 2 min
Electrolyte tablet 1serving, Creatine monohydrate 5g, Vitamin D3 5000IU, Vitamin K2 200mcg
Take with water. Keep peptide protocols separate from this nutrition app.
Breakfast
Recovery overnight oats
720 kcal | 52 g protein | 92 g carbs | 15 g fat | 8 min
Oats 80g, Whey protein 30g, Greek yoghurt 200g, Milk 200ml, Banana 1item, Berries 100g, Chia seeds 10g, Flaxseed 10g, Cinnamon 2g
Default breakfast for recovery, muscle retention and morning training.
Pre-training snack
Banana and honey sourdough
280 kcal | 5 g protein | 63 g carbs | 1 g fat | 3 min
Banana 1item, Sourdough bread 1slice, Honey 20g
Fits the usual 09:30 to 12:30 training window.
During-training fuel
Electrolyte water only
0 kcal | 0 g protein | 0 g carbs | 0 g fat | 1 min
Electrolyte tablet 1serving
Default for sessions under roughly 60 to 75 minutes.
Post-training recovery
Whey and banana recovery
360 kcal | 35 g protein | 43 g carbs | 5 g fat | 2 min
Whey protein 35g, Banana 1item, Milk 250ml
Use soon after training if lunch is not immediate.
Lunch
Beef mince, rice and vegetables
820 kcal | 55 g protein | 100 g carbs | 18 g fat | 25 min
Lean beef mince 200g, Rice 130g, Mixed vegetables 250g
Higher-energy lunch for endurance days.
Afternoon snack
Greek yoghurt, berries and flax
310 kcal | 28 g protein | 35 g carbs | 7 g fat | 2 min
Greek yoghurt 250g, Berries 120g, Flaxseed 10g, Honey 10g
Protein anchor during poor sleep weeks.
Dinner
Chicken, sweet potato and greens
790 kcal | 68 g protein | 88 g carbs | 17 g fat | 30 min
Chicken breast 220g, Sweet potato 350g, Green vegetables 250g, Avocado 70g
Simple recovery dinner with knee-friendly protein consistency.
Pre-bed protein
Casein shake
260 kcal | 36 g protein | 14 g carbs | 5 g fat | 2 min
Casein protein 35g, Milk 250ml
Convenient option when the evening is compressed.