01
Daily Menu
BreakfastWorkout Day
After fasted cardio
858 kcal72.0g P74.8g C27.5g F3.0g Fbr
- 2 Whole Eggs *
- ¾ cup Liquid Egg Whites
- ¼ cup Ripple (Unsweetened Original) — mixed into eggs
- 1 Thomas Plain Bagel
- 2 Tbsp Light Plant-Based "Butter" Spread
- 8 oz Tropicana Orange Juice
- 12 oz Ripple (Unsweetened Original) — drink
- 1 tsp Jade Leaf Ceremonial Matcha
- 1 scoop (16.9g) Momentous Collagen Peptides
- 1 Omega-3 Fish Oil Capsule · 1 Vitamin D3/K2 Capsule
BreakfastRest Day
After fasted cardio
623 kcal66.0g P29.8g C23.0g F1.0g Fbr
- 2 Whole Eggs *
- ¾ cup Liquid Egg Whites
- ¼ cup Ripple (Unsweetened Original) — mixed into eggs
- 1 Thomas English Muffin
- 1 Tbsp Light Plant-Based "Butter" Spread
- 12 oz Ripple (Unsweetened Original) — drink
- 1 tsp Jade Leaf Ceremonial Matcha
- 1 scoop (16.9g) Momentous Collagen Peptides
- 1 Omega-3 Fish Oil Capsule · 1 Vitamin D3/K2 Capsule
LunchAll Days
60–90 min pre-workout
598 kcal30.3g P103.3g C10.0g F21.3g Fbr
- ⅔ cup Kodiak Protein Oats
- 1 container Fage Strawberry 2% Greek Yogurt (150g)
- 140g Frozen Raspberries
- 12g Chia Seeds (1 Tbsp)
- 1 medium Banana *
- 2 Cranberry Concentrate Softgels · 1 Vitamin B12 Capsule · 1 Probiotic Capsule
Pre-Workout IgnitionWorkout Day
5 min before lifting
120 kcal0g P25g C0g F
- 1 Apple Juice Box (200mL)
- 5g NOW Creatine Monohydrate
- 2¼ tsp NOW Sports EAAs
Mid-Workout BoostWorkout Day
Sipped throughout workout
140 kcal0g P36g C0g F
- 2 Scoops (40g) Nutricost Dextrose Powder, sipped throughout
DinnerAll Days
60–120 min post-workout
817 kcal98.9g P28.4g C32.7g F4.7g Fbr
- 9.5 oz Cooked Chicken Breast *
- 234g Veggie Base * (romaine, tomatoes, carrots, cucumbers)
- 20g Wegmans Twice-Baked Croutons
- 40g Tillamook Shredded Mexican Cheese
- 3 Tbsp Hidden Valley Light Ranch
Date Night Add-OnOptional
Workout day + 3oz tequila
195 kcalcalories only
- 3 oz Tequila * (Neat)
- 16 oz Water (minimum)
Monday Pre-Fast SnackMonday Only
After dinner — final carb & casein before Tuesday fast
250 kcal14.0g P37.0g C5.5g F1.0g Fbr
- 4 Honey Maid Graham Squares
- 1 container Fage Strawberry 2% Greek Yogurt (150g)
02
Totals & Targets
| Macro | Workout Day | Rest Day | Date Night | Target |
|---|
| Calories | 2,533 | 2,038 | 2,728 | 2,480 |
| Protein | 201.2g | 195.2g | 201.2g | 165g (floor) |
| Carbs | 267.4g | 161.5g | 267.4g | 275g (balance) |
| Fat | 70.2g | 65.7g | 70.2g | 80g (target) |
| Fiber | 29.0g | 27.0g | 29.0g | 30g |
Date Night = workout-day macros plus 3oz tequila (195 cal; calories only). Monday = rest-day macros plus the 250-cal pre-fast snack → 2,288 cal, 209.2g protein, 198.5g carb, 71.2g fat, 28.0g fiber. * = outside data (whole eggs, banana, chicken breast, mixed veggie base, tequila). Per-item macros are on the Macros page.