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Gym Recomp Shred

Gym Recomp Shred

RecompHigh-proteinGlobal
🔥 3180 kcal💪 236g protein🍚 232g carbs🥑 149g fat🌾 31g fibreper day

The body-recomposition play: a small deficit with protein pushed to the top of the range — lose fat while holding hard-earned muscle.

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Day 1

🔥 3180 kcal 💪 251g 🌾 25g
Breakfast High-Protein Poha with Peanuts 🍽️ 2.5 cups poha with 1/2 cup peanuts 794 kcal · P48 · C97 · F26 · 10 fib View recipe →
Lunch Chicken Curry with Basmati Rice 🍽️ Chicken curry (300g chicken) + 2 cups basmati rice 966 kcal · P76 · C108 · F25 · 5 fib View recipe →
Snack Paneer Tikka Skewers 🍽️ 250g paneer tikka (6-7 skewers) 341 kcal · P27 · C10 · F23 · 2 fib View recipe →
Dinner Chicken Kali Mirch with Broccoli 🍽️ Chicken Kali Mirch (450g chicken) + 2 cups broccoli 1079 kcal · P100 · C25 · F61 · 8 fib View recipe →

Day 2

🔥 3180 kcal 💪 238g 🌾 19g
Breakfast Paneer Bhurji with Roti 🍽️ Paneer bhurji (250g paneer) + 4 roti 795 kcal · P57 · C66 · F36 · 8 fib View recipe →
Lunch Paneer & Broccoli Stir-fry 🍽️ Paneer & broccoli stir-fry (300g paneer, 2 cups broccoli) 965 kcal · P64 · C30 · F69 · 10 fib View recipe →
Snack Boiled Eggs with Chaat Masala 🍽️ 5 boiled eggs with chaat masala 341 kcal · P22 · C4 · F27 · 1 fib View recipe →
Dinner Tandoori Chicken Skewers 🍽️ 450g tandoori chicken (4-5 skewers) 1079 kcal · P95 · C10 · F70 · 0 fib View recipe →

Day 3

🔥 3180 kcal 💪 215g 🌾 48g
Breakfast Paneer Bhurji with Roti 🍽️ Paneer bhurji (250g paneer) + 4 roti 795 kcal · P57 · C66 · F36 · 8 fib View recipe →
Lunch Paneer & Broccoli Stir-fry 🍽️ Paneer & broccoli stir-fry (300g paneer, 2 cups broccoli) 965 kcal · P64 · C30 · F69 · 10 fib View recipe →
Snack Spiced Roasted Chickpeas 🍽️ 2 cups spiced roasted chickpeas 341 kcal · P21 · C54 · F8 · 15 fib View recipe →
Dinner Palak Paneer with Quinoa 🍽️ Palak paneer (250g paneer) + 2 cups quinoa 1079 kcal · P73 · C101 · F45 · 15 fib View recipe →

Day 4

🔥 3180 kcal 💪 255g 🌾 22g
Breakfast Paneer Bhurji with Roti 🍽️ Paneer bhurji (250g paneer) + 4 roti 795 kcal · P57 · C66 · F36 · 8 fib View recipe →
Lunch Chicken Curry with Basmati Rice 🍽️ Chicken curry (300g chicken) + 2 cups basmati rice 965 kcal · P76 · C108 · F24 · 5 fib View recipe →
Snack Boiled Eggs with Chaat Masala 🍽️ 5 boiled eggs with chaat masala 341 kcal · P22 · C4 · F27 · 1 fib View recipe →
Dinner Chicken Kali Mirch with Broccoli 🍽️ Chicken Kali Mirch (450g chicken) + 2 cups broccoli 1079 kcal · P100 · C25 · F61 · 8 fib View recipe →

Day 5

🔥 3180 kcal 💪 249g 🌾 15g
Breakfast Paneer Bhurji with Roti 🍽️ Paneer bhurji (250g paneer) + 4 roti 795 kcal · P57 · C66 · F36 · 8 fib View recipe →
Lunch Chicken Tikka with Brown Rice 🍽️ Chicken tikka (300g chicken) + 2 cups brown rice 965 kcal · P75 · C90 · F30 · 6 fib View recipe →
Snack Boiled Eggs with Chaat Masala 🍽️ 5 boiled eggs with chaat masala 341 kcal · P22 · C4 · F27 · 1 fib View recipe →
Dinner Tandoori Chicken Skewers 🍽️ 450g tandoori chicken (4-5 skewers) 1079 kcal · P95 · C10 · F70 · 0 fib View recipe →

Day 6

🔥 3180 kcal 💪 217g 🌾 46g
Breakfast High-Protein Poha with Peanuts 🍽️ 2.5 cups poha with 1/2 cup peanuts 794 kcal · P48 · C97 · F26 · 10 fib View recipe →
Lunch Chicken Tikka with Brown Rice 🍽️ Chicken tikka (300g chicken) + 2 cups brown rice 966 kcal · P75 · C90 · F30 · 6 fib View recipe →
Snack Spiced Roasted Chickpeas 🍽️ 2 cups spiced roasted chickpeas 341 kcal · P21 · C54 · F8 · 15 fib View recipe →
Dinner Palak Paneer with Quinoa 🍽️ Palak paneer (250g paneer) + 2 cups quinoa 1079 kcal · P73 · C101 · F45 · 15 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.