Day 1 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

• Breakfast: 3 eggs, 1/2 cup oatmeal, black coffee
  Calories: 420 | Protein: 30g | Carbs: 35g | Fat: 18g
• Lunch: 4 oz chicken, 1 cup cooked rice, 1 cup steamed vegetables
  Calories: 400 | Protein: 45g | Carbs: 55g | Fat: 5g
• Snack: 1 cup Greek yogurt, 1 tbsp honey
  Calories: 180 | Protein: 15g | Carbs: 25g | Fat: 0g
• Dinner: 4 oz ground beef, 1 cup cooked pasta, marinara sauce
  Calories: 400 | Protein: 30g | Carbs: 35g | Fat: 12g

Day 2 (Moderate-Carb Day – 1,400 kcal, 100g carbs, 130g protein, 40g fat)

• Breakfast: 3 eggs, black coffee
  Calories: 270 | Protein: 21g | Carbs: 1g | Fat: 20g
• Lunch: 4 oz tuna, 1/2 cup cooked rice, mixed greens
  Calories: 350 | Protein: 50g | Carbs: 40g | Fat: 3g
• Snack: 1 cup Greek yogurt
  Calories: 120 | Protein: 15g | Carbs: 10g | Fat: 0g
• Dinner: 5 oz chicken, 1/2 cup pasta, olive oil drizzle
  Calories: 420 | Protein: 44g | Carbs: 35g | Fat: 12g
• Snack: 1 boiled egg
  Calories: 80 | Protein: 7g | Carbs: 1g | Fat: 5g

Day 3 (Low-Carb Day – 1,400 kcal, 50g carbs, 160g protein, 55g fat)

• Breakfast: 3 eggs, black coffee
  Calories: 270 | Protein: 21g | Carbs: 1g | Fat: 20g
• Lunch: 6 oz chicken, 1/2 cup cooked vegetables
  Calories: 300 | Protein: 55g | Carbs: 20g | Fat: 2g
• Snack: 1 boiled egg, 1/2 cup Greek yogurt
  Calories: 150 | Protein: 15g | Carbs: 8g | Fat: 6g
• Dinner: 5 oz ground beef, steamed spinach
  Calories: 450 | Protein: 50g | Carbs: 5g | Fat: 25g
• Snack: 1 tbsp peanut butter
  Calories: 230 | Protein: 10g | Carbs: 5g | Fat: 12g

Day 4 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

• Breakfast: 2 eggs, 1/2 cup oatmeal, black coffee
  Calories: 350 | Protein: 25g | Carbs: 35g | Fat: 14g
• Lunch: 4 oz chicken, 1 cup cooked rice, steamed broccoli
  Calories: 400 | Protein: 40g | Carbs: 55g | Fat: 5g
• Snack: 1 cup Greek yogurt, 1 tbsp honey
  Calories: 180 | Protein: 15g | Carbs: 25g | Fat: 0g
• Dinner: 4 oz ground beef, 1 cup cooked pasta
  Calories: 400 | Protein: 30g | Carbs: 35g | Fat: 12g

Day 5 (Moderate-Carb Day – 1,400 kcal, 100g carbs, 130g protein, 40g fat)

• Breakfast: 3 eggs, black coffee
  Calories: 270 | Protein: 21g | Carbs: 1g | Fat: 20g
• Lunch: 4 oz tuna, 1/2 cup cooked rice, mixed greens
  Calories: 350 | Protein: 50g | Carbs: 40g | Fat: 3g
• Snack: 1 cup Greek yogurt
  Calories: 120 | Protein: 15g | Carbs: 10g | Fat: 0g
• Dinner: 5 oz chicken, 1/2 cup pasta, olive oil drizzle
  Calories: 420 | Protein: 44g | Carbs: 35g | Fat: 12g
• Snack: 1 boiled egg
  Calories: 80 | Protein: 7g | Carbs: 1g | Fat: 5g

Day 6 (Low-Carb Day – 1,400 kcal, 50g carbs, 160g protein, 55g fat)

• Breakfast: 3 eggs, black coffee
  Calories: 270 | Protein: 21g | Carbs: 1g | Fat: 20g
• Lunch: 6 oz chicken, 1/2 cup cooked vegetables
  Calories: 300 | Protein: 55g | Carbs: 20g | Fat: 2g
• Snack: 1 boiled egg, 1/2 cup Greek yogurt
  Calories: 150 | Protein: 15g | Carbs: 8g | Fat: 6g
• Dinner: 5 oz ground beef, steamed spinach
  Calories: 450 | Protein: 50g | Carbs: 5g | Fat: 25g
• Snack: 1 tbsp peanut butter
  Calories: 230 | Protein: 10g | Carbs: 5g | Fat: 12g

Day 7 (High-Carb Day – 1,400 kcal, 150g carbs, 120g protein, 35g fat)

• Breakfast: 2 eggs, 1/2 cup oatmeal, black coffee
  Calories: 350 | Protein: 25g | Carbs: 35g | Fat: 14g
• Lunch: 4 oz chicken, 1 cup cooked rice, steamed broccoli
  Calories: 400 | Protein: 40g | Carbs: 55g | Fat: 5g
• Snack: 1 cup Greek yogurt, 1 tbsp honey
  Calories: 180 | Protein: 15g | Carbs: 25g | Fat: 0g
• Dinner: 4 oz ground beef, 1 cup cooked pasta
  Calories: 400 | Protein: 30g | Carbs: 35g | Fat: 12g