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Post-Workout Power Week

Post-Workout Power Week

Muscle-gainHigh-proteinGlobal
🔥 3510 kcal💪 264g protein🍚 334g carbs🥑 125g fat🌾 45g fibreper day

Meals arranged around training: protein-dense breakfasts and post-workout plates, carbs where they work hardest — for the 6am gym crowd.

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Day 1

🔥 3510 kcal 💪 278g 🌾 48g
Breakfast Oatmeal with Protein Powder 🍽️ 1 cup dry oats (cooked) + 2 scoops protein powder + 1/2 cup berries 821 kcal · P60 · C100 · F20 · 15 fib View recipe →
Lunch Grilled Chicken Salad 🍽️ 300g grilled chicken breast + 4 cups mixed greens + 1/2 cup chickpeas + 1/2 avocado + 2 tb 1088 kcal · P95 · C40 · F60 · 15 fib View recipe →
Snack Greek Yogurt with Berries 🍽️ 1.5 cups Greek yogurt + 1 cup mixed berries + 2 tbsp honey 384 kcal · P38 · C51 · F8 · 6 fib View recipe →
Dinner Chicken Pasta with Marinara 🍽️ 200g chicken breast + 2 cups cooked pasta + 1.5 cups marinara sauce + 1/4 cup parmesan che 1217 kcal · P85 · C120 · F40 · 12 fib View recipe →

Day 2

🔥 3510 kcal 💪 263g 🌾 43g
Breakfast Oatmeal with Protein Powder 🍽️ 1 cup dry oats (cooked) + 2 scoops protein powder + 1/2 cup berries 821 kcal · P60 · C100 · F20 · 15 fib View recipe →
Lunch Turkey and Cheese Sandwich 🍽️ 4 slices whole wheat bread + 200g sliced turkey breast + 4 slices cheddar cheese + 1/4 cup 1088 kcal · P80 · C70 · F55 · 10 fib View recipe →
Snack Greek Yogurt with Berries 🍽️ 1.5 cups Greek yogurt + 1 cup mixed berries + 2 tbsp honey 384 kcal · P38 · C51 · F8 · 6 fib View recipe →
Dinner Chicken Pasta with Marinara 🍽️ 200g chicken breast + 2 cups cooked pasta + 1.5 cups marinara sauce + 1/4 cup parmesan che 1217 kcal · P85 · C120 · F40 · 12 fib View recipe →

Day 3

🔥 3510 kcal 💪 271g 🌾 43g
Breakfast High-Protein Scrambled Eggs 🍽️ 5 eggs + 1/2 cup egg whites + 1/4 cup shredded cheese + 2 slices whole wheat toast 878 kcal · P68 · C52 · F48 · 8 fib View recipe →
Lunch Chicken and Rice Bowl 🍽️ 250g grilled chicken breast + 2 cups cooked brown rice + 1 cup black beans + 1/2 cup salsa 1065 kcal · P75 · C121 · F30 · 15 fib View recipe →
Snack Protein Shake 🍽️ 2 scoops protein powder + 2 cups milk + 1 banana + 1 tbsp peanut butter 376 kcal · P40 · C40 · F10 · 5 fib View recipe →
Dinner Chicken Stir-fry with Brown Rice 🍽️ 250g chicken breast + 2 cups cooked brown rice + 3 cups mixed vegetables + 1/2 cup stir-fr 1191 kcal · P88 · C130 · F30 · 15 fib View recipe →

Day 4

🔥 3511 kcal 💪 265g 🌾 45g
Breakfast High-Protein Scrambled Eggs 🍽️ 5 eggs + 1/2 cup egg whites + 1/4 cup shredded cheese + 2 slices whole wheat toast 892 kcal · P69 · C53 · F49 · 8 fib View recipe →
Lunch Chicken and Rice Bowl 🍽️ 250g grilled chicken breast + 2 cups cooked brown rice + 1 cup black beans + 1/2 cup salsa 1082 kcal · P77 · C122 · F31 · 15 fib View recipe →
Snack Hard-Boiled Eggs 🍽️ 4 eggs + 1 slice whole wheat toast + 1/2 avocado 327 kcal · P24 · C22 · F18 · 7 fib View recipe →
Dinner Baked Chicken Breast & Sweet Potato 🍽️ 300g baked chicken breast + 2 large sweet potatoes + 1 cup steamed broccoli + 2 tbsp olive 1210 kcal · P95 · C100 · F50 · 15 fib View recipe →

Day 5

🔥 3510 kcal 💪 254g 🌾 44g
Breakfast Oatmeal with Protein Powder 🍽️ 1 cup dry oats (cooked) + 2 scoops protein powder + 1/2 cup berries 834 kcal · P61 · C102 · F20 · 15 fib View recipe →
Lunch Turkey and Cheese Sandwich 🍽️ 4 slices whole wheat bread + 200g sliced turkey breast + 4 slices cheddar cheese + 1/4 cup 1106 kcal · P82 · C71 · F56 · 10 fib View recipe →
Snack Hard-Boiled Eggs 🍽️ 4 eggs + 1 slice whole wheat toast + 1/2 avocado 334 kcal · P25 · C23 · F18 · 7 fib View recipe →
Dinner Chicken Pasta with Marinara 🍽️ 200g chicken breast + 2 cups cooked pasta + 1.5 cups marinara sauce + 1/4 cup parmesan che 1236 kcal · P86 · C122 · F41 · 12 fib View recipe →

Day 6

🔥 3510 kcal 💪 250g 🌾 49g
Breakfast Oatmeal with Protein Powder 🍽️ 1 cup dry oats (cooked) + 2 scoops protein powder + 1/2 cup berries 834 kcal · P61 · C102 · F20 · 15 fib View recipe →
Lunch Chicken and Rice Bowl 🍽️ 250g grilled chicken breast + 2 cups cooked brown rice + 1 cup black beans + 1/2 cup salsa 1106 kcal · P78 · C125 · F31 · 15 fib View recipe →
Snack Hard-Boiled Eggs 🍽️ 4 eggs + 1 slice whole wheat toast + 1/2 avocado 334 kcal · P25 · C23 · F18 · 7 fib View recipe →
Dinner Chicken Pasta with Marinara 🍽️ 200g chicken breast + 2 cups cooked pasta + 1.5 cups marinara sauce + 1/4 cup parmesan che 1236 kcal · P86 · C122 · F41 · 12 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.