Surplus eating plan targeting ~150g+ protein/day to support muscle growth. ~2800 kcal/day, 7-day rotation.
7 days planned. Click any item to see the full demo or recipe.
DietStrict ketogenic week: <30g net carbs/day, moderate protein, high healthy fats. ~1900 kcal/day.
DietBalanced Mediterranean week focused on fish, olive oil, whole grains, and vegetables. ~2200 kcal/day, heart-healthy.
Diet7-day plant-based reset emphasizing whole foods, legumes, and seasonal vegetables. ~1800 kcal/day.