Meal Plan Outline

High-Carb Days (2,400 Calories) – 3 Days

Macronutrient Split: ~180g protein, ~275g carbs, ~50g fat

  1. Breakfast:

    • 3 egg whites + 2 whole eggs
    • 2 slices Ezekiel bread with 1 tbsp almond butter
    • 1 cup watermelon

  2. Snack:

    • Greek yogurt (1 cup)
    • 1 tbsp honey
    • ½ cup blueberries

  3. Lunch:

    • Grilled salmon (6 oz)
    • 1.5 cups brown rice
    • Steamed asparagus

  4. Snack:

    • Protein shake (1 scoop)
    • 1 banana

  5. Dinner:

    • Grilled chicken (6 oz)
    • 10 oz roasted potatoes
    • Steamed green beans

Moderate-Carb Days (2,200 Calories) – 2 Days

Macronutrient Split: ~180g protein, ~200g carbs, ~60g fat

  1. Breakfast:

    • 3 egg whites + 2 whole eggs
    • ½ cup oatmeal with chia seeds and honey
    • ½ cup blueberries

  2. Snack:

    • Greek yogurt (1 cup)
    • Handful of almonds

  3. Lunch:

    • Baked snapper (6 oz)
    • 1 cup quinoa
    • Roasted zucchini

  4. Snack:

    • Protein shake (1 scoop)
    • 1 apple

  5. Dinner:

    • Grilled chicken (6 oz)
    • 1.5 cups brown rice
    • Steamed broccoli

Low-Carb Days (1,800 Calories) – 2 Days

Macronutrient Split: ~200g protein, ~75g carbs, ~80g fat

  1. Breakfast:

    • 3 egg whites + 1 whole egg
    • ½ avocado

  2. Snack:

    • Protein shake (1 scoop)
    • 1 tbsp peanut butter

  3. Lunch:

    • Grilled salmon (6 oz)
    • Sautéed spinach with olive oil

  4. Snack:

    • Hard-boiled eggs (2)
    • 1 oz mixed nuts

  5. Dinner:

    • Grilled chicken (6 oz)
    • 1 small sweet potato
    • Roasted asparagus


Here is a grocery list for this:


Proteins:
- Chicken breast (7 lbs)  
- Salmon fillets (4 lbs)  
- Snapper fillets (3 lbs)  
- Eggs (3 dozen)  
- Egg whites (3 cartons)  
- Greek yogurt (plain, 2%) – 4 large containers  
- Protein powder (your preferred type)  

*Carbohydrates:
- Ezekiel bread (1 loaf)  
- Brown rice (6 cups uncooked)  
- Quinoa (3 cups uncooked)  
- Sweet potatoes (6 medium)  
- Roasted potatoes (8 medium)  
- Oatmeal (rolled oats) – 3 cups  
- Honey (1 jar)  
- Whole wheat tortillas (optional for variety)  

Fruits:
- Watermelon (1 medium)  
- Blueberries (3 cups)  
- Apples (6)  
- Bananas (5)  
- Mangoes (2)  


Vegetables:
- Asparagus (4 bunches)  
- Green beans (3 lbs)  
- Broccoli (3 heads)  
- Zucchini (4 medium)  
- Spinach (3 bags)  
- Cucumbers (for snacks/salads)  
- Carrots (2 bags)  
- Tomatoes (6 medium)  


Healthy Fats:
- Almond butter (1 jar)  
- Peanut butter (1 jar)  
- Mixed nuts (1 large bag)  
- Chia seeds (1 small bag)  
- Avocados (6)  
- Olive oil (1 large bottle)  
- Almond milk (unsweetened, 1 carton)  


Miscellaneous:
- Seasonings (salt, pepper, garlic powder, paprika)  
- Cooking spray or olive oil spray  
- Plastic meal prep containers (if needed)