2500-Calorie High-Protein Meal Plan for Muscle Gain | 4-Week Plan with 180g of Protein

Day 1

Breakfast: Oatmeal with Peanut Butter, Banana, and Eggs

• 80g oatmeal
• 350ml almond milk (sugar-free)
• 150g banana, sliced
• 30g peanut butter
• 3 eggs (prepared separately)
• 20g honey
• Cinnamon

Cook the oats in almond milk, stir in the banana, peanut butter, and honey. Prepare the eggs as scrambled or fried eggs.

Macros: 780 kcal | 38g protein | 30g fat | 92g carbs

Mid-Morning Snack: Protein Smoothie with Berries and Oats

• 40g vanilla protein powder
• 300ml almond milk
• 120g banana
• 100g blueberries
• 30g oatmeal
• 20g almonds
• Ice

Macros: 480 kcal | 42g protein | 14g fat | 52g carbs

Lunch: Grilled Chicken Breast with Brown Rice and Roasted Vegetables

• 220g chicken breast
• 120g brown rice (pre-cooking weight)
• 200g broccoli
• 150g sweet potato
• 100g carrot
• 15g olive oil
• Garlic, lemon, rosemary

Season the chicken breast with rosemary, lemon, and garlic, bake or grill. Cook the rice, roast the sweet potato and vegetables with a little oil.

Macros: 850 kcal | 65g protein | 18g fat | 98g carbs

Afternoon Snack: Cottage Cheese with Fruits and Nuts

• 250g low-fat cottage cheese
• 120g apple, diced
• 100g grapes
• 30g walnuts
• 15g honey
• Cinnamon

Macros: 520 kcal | 38g protein | 20g fat | 48g carbs

Dinner: Baked Salmon with Quinoa and Steamed Asparagus

• 200g salmon fillet
• 100g quinoa (pre-cooking weight)
• 250g asparagus
• 15g olive oil
• Lemon, dill, salt, pepper

Season the salmon with lemon and dill, bake at 180°C. Cook the quinoa, steam the asparagus.

Macros: 740 kcal | 58g protein | 32g fat | 62g carbs

Late Evening: Greek Yogurt with Protein Powder

• 200g 2% Greek yogurt
• 20g vanilla protein powder
• 80g raspberries
• 10g honey

Macros: 300 kcal | 32g protein | 6g fat | 32g carbs

Daily Total: 3670 kcal | 273g protein | 120g fat | 384g carbs

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Day 2

Breakfast: Omelet with Turkey Ham, Cheese, and Toast

• 4 eggs
• 80g turkey ham
• 50g light cheddar cheese
• 80g whole wheat bread
• 100g tomato
• 80g spinach
• 10g butter

Make an omelet from the eggs, fill with ham, cheese, and spinach. Toast the bread, serve with tomato.

Macros: 720 kcal | 52g protein | 34g fat | 48g carbs

Mid-Morning Snack: Whole Wheat Sandwich with Turkey Breast and Avocado

• 100g whole wheat bread
• 120g turkey breast slices
• 60g avocado
• 80g lettuce
• 50g tomato
• Mustard

Macros: 520 kcal | 42g protein | 18g fat | 52g carbs

Lunch: Beef Stew with Brown Rice and Vegetables

• 200g lean beef
• 120g brown rice (raw)
• 100g onion
• 150g tomato
• 100g carrot
• 15g olive oil
• Paprika, salt, pepper, cumin

Sauté the onion, add the meat, spices, tomatoes, and carrots. Cook until tender, cook the rice separately.

Macros: 880 kcal | 62g protein | 26g fat | 102g carbs

Afternoon Snack: Protein Shake with Peanut Butter

• 40g chocolate protein powder
• 300ml almond milk
• 120g banana
• 25g peanut butter
• 20g oatmeal
• Ice

Macros: 480 kcal | 42g protein | 16g fat | 48g carbs

Dinner: Roasted Chicken Thigh (Skinless) with Sweet Potato and Green Beans

• 220g skinless chicken thigh
• 250g sweet potato
• 250g green beans
• 15g olive oil
• Thyme, garlic, salt

Roast the chicken thigh and sweet potato, steam the green beans.

Macros: 720 kcal | 58g protein | 22g fat | 78g carbs

Late Evening: Cottage Cheese Cream with Berries

• 200g low-fat cottage cheese
• 100g strawberries
• 20g almonds
• 10g honey

Macros: 380 kcal | 32g protein | 14g fat | 32g carbs

Daily Total: 3700 kcal | 288g protein | 130g fat | 360g carbs

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Day 3

Breakfast: Protein Pancakes with Berries and Yogurt

• 60g oatmeal
• 40g vanilla protein powder
• 3 eggs
• 150ml almond milk
• 120g blueberries
• 100g 2% Greek yogurt
• 20g honey

Mix the oats, protein powder, eggs, and milk, cook as pancakes. Serve with blueberries, yogurt, and honey.

Macros: 740 kcal | 56g protein | 20g fat | 84g carbs

Mid-Morning Snack: Almond Butter Banana Wrap

• 1 whole wheat tortilla (80g)
• 30g almond butter
• 150g banana, sliced
• 20g honey
• Cinnamon

Macros: 520 kcal | 14g protein | 18g fat | 78g carbs

Lunch: Chicken Tikka Masala with Brown Rice and Naan Bread

• 220g chicken breast
• 120g brown rice (raw)
• 150g tomato
• 100g onion
• 120g Greek yogurt (2%)
• 60g naan bread
• 15g coconut oil
• Tikka masala spice, garlic, ginger

Season the chicken with tikka masala mix and yogurt, cook. Make a tomato sauce, add the chicken. Serve with rice and naan bread.

Macros: 960 kcal | 70g protein | 24g fat | 116g carbs

Afternoon Snack: Cottage Cheese Pancakes with Honey and Walnuts

• 200g low-fat cottage cheese
• 2 eggs
• 40g oatmeal
• 20g honey
• 20g walnuts

Mix the cottage cheese, eggs, and oats, cook. Drizzle with honey and sprinkle with walnuts.

Macros: 500 kcal | 42g protein | 20g fat | 42g carbs

Dinner: Grilled Tuna Steak with Brown Pasta and Vegetables

• 220g tuna steak
• 100g brown penne (raw)
• 200g broccoli
• 100g cherry tomatoes
• 15g olive oil
• Soy sauce, lemon, ginger, garlic

Sear the tuna briefly on both sides. Cook the pasta, steam the broccoli, sauté the tomatoes. Drizzle with soy sauce and lemon juice.

Macros: 800 kcal | 72g protein | 24g fat | 82g carbs

Late Evening: Protein Shake

• 35g vanilla protein powder
• 250ml almond milk
• 100g banana
• 15g peanut butter

Macros: 360 kcal | 36g protein | 12g fat | 32g carbs

Daily Total: 3880 kcal | 290g protein | 118g fat | 434g carbs

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Day 4

Breakfast: Oatmeal with Protein Powder, Apple, and Walnuts

• 80g oatmeal
• 35g vanilla protein powder
• 350ml almond milk
• 150g apple, diced
• 30g walnuts
• 15g honey
• Cinnamon

Cook the oats in almond milk, stir in the protein powder and apple. Sprinkle with walnuts and cinnamon, drizzle with honey.

Macros: 740 kcal | 46g protein | 24g fat | 92g carbs

Mid-Morning Snack: Greek Yogurt with Granola and Fruits

• 250g 2% Greek yogurt
• 60g granola
• 100g raspberries
• 80g banana
• 15g honey

Macros: 540 kcal | 30g protein | 12g fat | 78g carbs

Lunch: Turkey Breast Ragu with Whole Wheat Pasta

• 200g ground turkey breast
• 120g whole wheat penne (raw)
• 150g tomato
• 100g onion
• 80g carrot
• 15g olive oil
• 40g parmesan
• Basil, oregano, garlic

Make a bolognese sauce from the ground turkey, tomatoes, carrots, and spices. Cook the pasta, mix with the sauce, sprinkle with parmesan.

Macros: 920 kcal | 72g protein | 26g fat | 104g carbs

Afternoon Snack: Homemade Protein Bar and Fruit

• 35g vanilla protein powder
• 30g almonds, chopped
• 30g oatmeal
• 15g honey
• 15g shredded coconut
• 120g apple

Knead the ingredients together, shape into a bar and refrigerate for 2 hours. Serve with apple.

Macros: 480 kcal | 34g protein | 18g fat | 48g carbs

Dinner: Baked Salmon with Sweet Potato and Steamed Asparagus

• 200g salmon fillet
• 250g sweet potato
• 250g asparagus
• 15g olive oil
• Lemon, white wine, thyme

Bake the salmon and sweet potato, steam the asparagus.

Macros: 800 kcal | 60g protein | 32g fat | 76g carbs

Late Evening: Cottage Cheese with Peanut Butter

• 200g low-fat cottage cheese
• 20g peanut butter
• 80g banana
• Cinnamon

Macros: 400 kcal | 34g protein | 14g fat | 34g carbs

Daily Total: 3880 kcal | 276g protein | 126g fat | 432g carbs

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Day 5

Breakfast: Egg Wrap with Turkey Ham, Cheese, and Vegetables

• 4 eggs
• 1 whole wheat tortilla (80g)
• 80g turkey ham
• 50g light cheddar cheese
• 60g avocado
• 80g tomato
• 50g spinach

Make scrambled eggs, wrap in the tortilla with ham, cheese, avocado, and vegetables.

Macros: 740 kcal | 50g protein | 38g fat | 50g carbs

Mid-Morning Snack: Protein Smoothie Bowl

• 40g vanilla protein powder
• 200ml almond milk
• 120g frozen blueberries
• 120g banana
• 40g granola
• 15g chia seeds
• 80g strawberries

Blend the protein powder, almond milk, blueberries, and half the banana. Pour into a bowl, top with granola, chia seeds, strawberries, and the remaining banana.

Macros: 560 kcal | 42g protein | 12g fat | 74g carbs

Lunch: Chicken Curry with Brown Rice and Vegetables

• 220g chicken breast
• 120g brown rice (raw)
• 150g carrot
• 120g green peas
• 100g onion
• 15g coconut oil
• 120ml light coconut milk
• Curry spice, ginger, garlic

Dice the chicken, fry with spices, add vegetables and coconut milk. Simmer together, serve with rice.

Macros: 880 kcal | 68g protein | 22g fat | 106g carbs

Afternoon Snack: Cottage Cheese Walnut Balls and Fruit

• 200g low-fat cottage cheese
• 40g walnuts, chopped
• 25g honey
• 15g shredded coconut
• 120g grapes

Knead the cottage cheese, half the walnuts, and honey together, form balls and roll in the remaining walnuts and coconut.

Macros: 540 kcal | 30g protein | 24g fat | 50g carbs

Dinner: Baked Sea Bass with Quinoa and Mediterranean Vegetables

• 220g sea bass fillet
• 100g quinoa (raw)
• 200g zucchini
• 150g eggplant
• 100g tomato
• 15g olive oil
• Lemon, white wine, thyme, basil

Bake the fish and vegetables, cook the quinoa.

Macros: 760 kcal | 66g protein | 20g fat | 84g carbs

Late Evening: Greek Yogurt with Protein Powder and Seeds

• 200g 2% Greek yogurt
• 20g vanilla protein powder
• 20g almonds
• 20g pumpkin seeds
• 10g honey

Macros: 420 kcal | 40g protein | 18g fat | 28g carbs

Daily Total: 3900 kcal | 296g protein | 134g fat | 392g carbs

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Day 6

Breakfast: Whole Wheat Pancakes with Ricotta and Berries

• 100g whole wheat flour
• 2 eggs
• 200ml almond milk
• 120g ricotta
• 120g raspberries
• 100g blueberries
• 20g honey

Mix the flour, eggs, and milk, cook as pancakes. Serve with ricotta, berries, and honey.

Macros: 760 kcal | 36g protein | 22g fat | 102g carbs

Mid-Morning Snack: Peanut Butter Banana Sandwich

• 100g whole wheat bread
• 30g peanut butter
• 150g banana, sliced
• 15g honey

Macros: 540 kcal | 16g protein | 18g fat | 82g carbs

Lunch: Beef Wok with Brown Pasta and Vegetables

• 200g lean beef
• 120g brown pasta (raw)
• 200g broccoli
• 120g carrot
• 100g bell pepper
• 15g sesame oil
• Soy sauce, ginger, garlic, sesame seeds

Slice the beef into strips, stir-fry quickly, add vegetables and spices. Cook the pasta, mix together. Sprinkle with sesame seeds.

Macros: 920 kcal | 68g protein | 28g fat | 106g carbs

Afternoon Snack: Cottage Cheese with Fruits and Granola

• 250g low-fat cottage cheese
• 120g pineapple
• 50g granola
• 20g shredded coconut
• 10g honey

Macros: 500 kcal | 38g protein | 12g fat | 62g carbs

Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

• 220g chicken breast
• 250g sweet potato
• 200g broccoli
• 100g carrot
• 15g olive oil
• Rosemary, garlic, lemon

Bake the chicken breast and sweet potato, steam or roast the vegetables.

Macros: 840 kcal | 64g protein | 20g fat | 98g carbs

Late Evening: Protein Pudding

• 200g low-fat cottage cheese
• 20g chocolate protein powder
• 15g cocoa powder (sugar-free)
• 20g almonds, chopped
• 10g honey

Macros: 440 kcal | 46g protein | 16g fat | 30g carbs

Daily Total: 4000 kcal | 268g protein | 116g fat | 480g carbs

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Day 7

Breakfast: Omelet with Mushrooms, Spinach, Feta, and Toast

• 4 eggs
• 120g mushrooms
• 100g spinach
• 80g light feta cheese
• 80g whole wheat bread
• 10g olive oil

Sauté the mushrooms and spinach, pour over the eggs, crumble over the feta. Serve with toasted bread.

Macros: 680 kcal | 42g protein | 34g fat | 50g carbs

Mid-Morning Snack: Chocolate Protein Smoothie

• 40g chocolate protein powder
• 300ml almond milk
• 120g banana
• 25g peanut butter
• 20g cocoa powder
• Ice

Macros: 500 kcal | 44g protein | 18g fat | 48g carbs

Lunch: Turkey Breast Fajitas with Brown Rice and Guacamole

• 220g turkey breast strips
• 120g brown rice (raw)
• 150g bell pepper
• 100g red onion
• 120g corn
• 80g avocado (for guacamole)
• 15g olive oil
• 40g light cheddar cheese
• Fajita spice, lime, cilantro

Season the turkey, fry with peppers, onion, and corn. Cook the rice separately. Make guacamole from the avocado. Serve with cheese and lime.

Macros: 960 kcal | 70g protein | 28g fat | 112g carbs

Afternoon Snack: Greek Yogurt with Berries and Seeds

• 250g 2% Greek yogurt
• 100g raspberries
• 80g blueberries
• 30g almonds
• 20g honey

Macros: 520 kcal | 32g protein | 20g fat | 56g carbs

Dinner: Baked Trout with Sweet Potato and Green Beans

• 220g trout fillet
• 250g sweet potato
• 250g green beans
• 15g olive oil
• Lemon, thyme, garlic

Bake the fish and sweet potato, steam the green beans.

Macros: 800 kcal | 62g protein | 26g fat | 86g carbs

Late Evening: Cottage Cheese Cream with Walnuts

• 200g low-fat cottage cheese
• 30g walnuts
• 80g grapes
• 10g honey

Macros: 440 kcal | 30g protein | 20g fat | 36g carbs

Daily Total: 3900 kcal | 280g protein | 146g fat | 388g carbs

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Day 1

Breakfast: Oatmeal with Peanut Butter, Banana, and Eggs

Macros: 780 kcal | 38g protein | 30g fat | 92g carbs
You already had this meal for breakfast on Day 1 of the plan's first week. All ingredients and preparation instructions can be found there.

Mid-Morning Snack: Protein Smoothie with Berries and Oats

Macros: 480 kcal | 42g protein | 14g fat | 52g carbs
This was your mid-morning snack on Day 1 of the plan's first week. The recipe can be found there.

Lunch: Chicken Enchilada Bowl with Brown Rice

• 220g chicken breast
• 120g brown rice (raw)
• 150g black beans, cooked
• 120g tomato
• 100g corn
• 80g red onion
• 60g avocado
• 15g olive oil
• 40g light cheddar cheese
• Chili, cumin, lime, cilantro

Season the chicken with Mexican spices, cook. Cook the rice. Serve in a bowl with beans, tomato, corn, avocado, cheese, and lime.

Macros: 940 kcal | 72g protein | 26g fat | 112g carbs

Afternoon Snack: Cottage Cheese with Fruits and Nuts

Macros: 520 kcal | 38g protein | 20g fat | 48g carbs
This was your afternoon snack on Day 1 of the plan's first week. The recipe is there.

Dinner: Baked Salmon with Quinoa and Steamed Asparagus

Macros: 740 kcal | 58g protein | 32g fat | 62g carbs
This was your dinner on Day 1 of the plan's first week. The preparation can be found there.

Late Evening: Greek Yogurt with Protein Powder

Macros: 300 kcal | 32g protein | 6g fat | 32g carbs
This was your late evening snack on Day 1 of the plan's first week. All info is there.

Daily Total: 3760 kcal | 280g protein | 128g fat | 398g carbs

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Day 2

Breakfast: Omelet with Turkey Ham, Cheese, and Toast

Macros: 720 kcal | 52g protein | 34g fat | 48g carbs
This was your breakfast on Day 2 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Whole Wheat Sandwich with Turkey Breast and Avocado

Macros: 520 kcal | 42g protein | 18g fat | 52g carbs
This was your mid-morning snack on Day 2 of the plan's first week. The preparation is there.

Lunch: Seafood Paella with Brown Rice

• 120g shrimp
• 100g mussels
• 100g squid
• 120g brown rice (raw)
• 150g tomato
• 100g onion
• 120g green peas
• 15g olive oil
• 40g parmesan
• Saffron, garlic, lemon, parsley

Sauté the onion, add the seafood, rice, tomato, green peas, and spices. Cook together, drizzle with lemon juice and sprinkle with parmesan when serving.

Macros: 920 kcal | 70g protein | 22g fat | 110g carbs

Afternoon Snack: Protein Shake with Peanut Butter

Macros: 480 kcal | 42g protein | 16g fat | 48g carbs
This was your afternoon snack on Day 2 of the plan's first week. The recipe is there.

Dinner: Roasted Chicken Thigh (Skinless) with Sweet Potato and Green Beans

Macros: 720 kcal | 58g protein | 22g fat | 78g carbs
This was your dinner on Day 2 of the plan's first week. All info can be found there.

Late Evening: Cottage Cheese Cream with Berries

Macros: 380 kcal | 32g protein | 14g fat | 32g carbs
This was your late evening snack on Day 2 of the plan's first week. The preparation is there.

Daily Total: 3740 kcal | 296g protein | 126g fat | 368g carbs

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Day 3

Breakfast: Protein Pancakes with Berries and Yogurt

Macros: 740 kcal | 56g protein | 20g fat | 84g carbs
This was your breakfast on Day 3 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Almond Butter Banana Wrap

Macros: 520 kcal | 14g protein | 18g fat | 78g carbs
This was your mid-morning snack on Day 3 of the plan's first week. The preparation is there.

Lunch: Chicken Stroganoff with Brown Pasta

• 220g chicken breast
• 120g brown penne (raw)
• 150g mushrooms
• 100g onion
• 120g Greek yogurt (2%)
• 15g olive oil
• 40g parmesan
• Mustard, paprika, parsley

Cook the chicken, add the mushrooms and onion, season. At the end, stir in the yogurt and mustard. Serve with pasta, sprinkle with parmesan.

Macros: 920 kcal | 74g protein | 26g fat | 100g carbs

Afternoon Snack: Cottage Cheese Pancakes with Honey and Walnuts

Macros: 500 kcal | 42g protein | 20g fat | 42g carbs
This was your afternoon snack on Day 3 of the plan's first week. The recipe is there.

Dinner: Grilled Tuna Steak with Brown Pasta and Vegetables

Macros: 800 kcal | 72g protein | 24g fat | 82g carbs
This was your dinner on Day 3 of the plan's first week. All info can be found there.

Late Evening: Protein Shake

Macros: 360 kcal | 36g protein | 12g fat | 32g carbs
This was your late evening snack on Day 3 of the plan's first week. The preparation is there.

Daily Total: 3840 kcal | 294g protein | 120g fat | 418g carbs

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Day 4

Breakfast: Oatmeal with Protein Powder, Apple, and Walnuts

Macros: 740 kcal | 46g protein | 24g fat | 92g carbs
This was your breakfast on Day 4 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Greek Yogurt with Granola and Fruits

Macros: 540 kcal | 30g protein | 12g fat | 78g carbs
This was your mid-morning snack on Day 4 of the plan's first week. The preparation is there.

Lunch: Lamb with Vegetables and Couscous

• 200g lean lamb
• 120g couscous (raw)
• 150g eggplant
• 120g zucchini
• 100g tomato
• 15g olive oil
• Rosemary, garlic, mint, lemon, honey

Sear the lamb, roast the vegetables, prepare the couscous. Serve together with fresh mint and lemon.

Macros: 900 kcal | 64g protein | 26g fat | 102g carbs

Afternoon Snack: Homemade Protein Bar and Fruit

Macros: 480 kcal | 34g protein | 18g fat | 48g carbs
This was your afternoon snack on Day 4 of the plan's first week. The recipe is there.

Dinner: Baked Salmon with Sweet Potato and Steamed Asparagus

Macros: 800 kcal | 60g protein | 32g fat | 76g carbs
This was your dinner on Day 4 of the plan's first week. All info can be found there.

Late Evening: Cottage Cheese with Peanut Butter

Macros: 400 kcal | 34g protein | 14g fat | 34g carbs
This was your late evening snack on Day 4 of the plan's first week. The preparation is there.

Daily Total: 3860 kcal | 268g protein | 126g fat | 430g carbs

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Day 5

Breakfast: Egg Wrap with Turkey Ham, Cheese, and Vegetables

Macros: 740 kcal | 50g protein | 38g fat | 50g carbs
This was your breakfast on Day 5 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Protein Smoothie Bowl

Macros: 560 kcal | 42g protein | 12g fat | 74g carbs
This was your mid-morning snack on Day 5 of the plan's first week. The preparation is there.

Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

• 220g chicken breast
• 120g jasmine rice (raw)
• 300g broccoli
• 100g carrot
• 15g sesame oil
• Teriyaki sauce (sugar-free), sesame seeds, ginger, garlic

Slice the chicken into strips, cook, drizzle with teriyaki sauce. Steam the broccoli and carrot, cook the rice. Sprinkle with sesame seeds.

Macros: 920 kcal | 70g protein | 18g fat | 112g carbs

Afternoon Snack: Cottage Cheese Walnut Balls and Fruit

Macros: 540 kcal | 30g protein | 24g fat | 50g carbs
This was your afternoon snack on Day 5 of the plan's first week. The recipe is there.

Dinner: Baked Sea Bass with Quinoa and Mediterranean Vegetables

Macros: 760 kcal | 66g protein | 20g fat | 84g carbs
This was your dinner on Day 5 of the plan's first week. All info can be found there.

Late Evening: Greek Yogurt with Protein Powder and Seeds

Macros: 420 kcal | 40g protein | 18g fat | 28g carbs
This was your late evening snack on Day 5 of the plan's first week. The preparation is there.

Daily Total: 3940 kcal | 298g protein | 130g fat | 398g carbs

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Day 6

Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 760 kcal | 36g protein | 22g fat | 102g carbs
This was your breakfast on Day 6 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Peanut Butter Banana Sandwich

Macros: 540 kcal | 16g protein | 18g fat | 82g carbs
This was your mid-morning snack on Day 6 of the plan's first week. The preparation is there.

Lunch: Beef Stew with Brown Rice and Vegetables

Macros: 880 kcal | 62g protein | 26g fat | 102g carbs
This was your lunch on Day 2 of the plan's first week. The recipe can be found there.

Afternoon Snack: Cottage Cheese with Fruits and Granola

Macros: 500 kcal | 38g protein | 12g fat | 62g carbs
This was your afternoon snack on Day 6 of the plan's first week. All info is there.

Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Macros: 840 kcal | 64g protein | 20g fat | 98g carbs
This was your dinner on Day 6 of the plan's first week. The preparation can be found there.

Late Evening: Protein Pudding

Macros: 440 kcal | 46g protein | 16g fat | 30g carbs
This was your late evening snack on Day 6 of the plan's first week. The recipe is there.

Daily Total: 3960 kcal | 262g protein | 114g fat | 476g carbs

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Day 7

Breakfast: Omelet with Mushrooms, Spinach, Feta, and Toast

Macros: 680 kcal | 42g protein | 34g fat | 50g carbs
This was your breakfast on Day 7 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Chocolate Protein Smoothie

Macros: 500 kcal | 44g protein | 18g fat | 48g carbs
This was your mid-morning snack on Day 7 of the plan's first week. The preparation is there.

Lunch: Turkey Breast Fajitas with Brown Rice and Guacamole

Macros: 960 kcal | 70g protein | 28g fat | 112g carbs
This was your lunch on Day 7 of the plan's first week. The recipe can be found there.

Afternoon Snack: Greek Yogurt with Berries and Seeds

Macros: 520 kcal | 32g protein | 20g fat | 56g carbs
This was your afternoon snack on Day 7 of the plan's first week. All info is there.

Dinner: Baked Trout with Sweet Potato and Green Beans

Macros: 800 kcal | 62g protein | 26g fat | 86g carbs
This was your dinner on Day 7 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese Cream with Walnuts

Macros: 440 kcal | 30g protein | 20g fat | 36g carbs
This was your late evening snack on Day 7 of the plan's first week. The recipe is there.

Daily Total: 3900 kcal | 280g protein | 146g fat | 388g carbs

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Day 1

Breakfast: Oatmeal with Peanut Butter, Banana, and Eggs

Macros: 780 kcal | 38g protein | 30g fat | 92g carbs
This was your breakfast on Day 1 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Whole Wheat Bagel with Salmon and Cream Cheese

• 1 whole wheat bagel (100g)
• 80g smoked salmon
• 60g light cream cheese
• 50g cucumber
• 50g red onion, sliced
• Capers

Macros: 540 kcal | 34g protein | 18g fat | 58g carbs

Lunch: Chicken Madras Curry with Brown Rice

• 220g chicken breast
• 120g brown rice (raw)
• 150g carrot
• 120g green peas
• 100g onion
• 15g coconut oil
• 120ml light coconut milk
• Madras curry spice, garlic, ginger

Sauté the chicken cut into small cubes, add the curry and a little light coconut milk, then the vegetables. Simmer together and serve with rice.

Macros: 920 kcal | 70g protein | 22g fat | 110g carbs

Afternoon Snack: Homemade Protein Bar and Fruit

Macros: 480 kcal | 34g protein | 18g fat | 48g carbs
This was your afternoon snack on Day 4 of the plan's first week. The recipe is there.

Dinner: Grilled Chicken Breast with Brown Rice and Roasted Vegetables

Macros: 850 kcal | 65g protein | 18g fat | 98g carbs
This was your lunch on Day 1 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese with Peanut Butter

Macros: 400 kcal | 34g protein | 14g fat | 34g carbs
This was your late evening snack on Day 4 of the plan's first week. The recipe is there.

Daily Total: 3970 kcal | 275g protein | 120g fat | 440g carbs

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Day 2

Breakfast: Omelet with Turkey Ham, Cheese, and Toast

Macros: 720 kcal | 52g protein | 34g fat | 48g carbs
This was your breakfast on Day 2 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Protein Smoothie with Berries and Oats

Macros: 480 kcal | 42g protein | 14g fat | 52g carbs
This was your mid-morning snack on Day 1 of the plan's first week. The preparation is there.

Lunch: Tuna Poke Bowl with Brown Rice

• 180g tuna (fresh or sushi-grade)
• 120g brown rice (raw)
• 60g avocado
• 100g cucumber
• 100g edamame beans
• 80g carrot
• 15g sesame oil
• 30g soy sauce
• Wasabi, ginger, sesame seeds, lime

Dice the tuna, cook the rice, serve all ingredients in a bowl. Drizzle with soy sauce and sesame oil, sprinkle with sesame seeds.

Macros: 940 kcal | 68g protein | 30g fat | 104g carbs

Afternoon Snack: Cottage Cheese Pancakes with Honey and Walnuts

Macros: 500 kcal | 42g protein | 20g fat | 42g carbs
This was your afternoon snack on Day 3 of the plan's first week. The recipe is there.

Dinner: Baked Salmon with Sweet Potato and Steamed Asparagus

Macros: 800 kcal | 60g protein | 32g fat | 76g carbs
This was your dinner on Day 4 of the plan's first week. All info can be found there.

Late Evening: Greek Yogurt with Protein Powder

Macros: 300 kcal | 32g protein | 6g fat | 32g carbs
This was your late evening snack on Day 1 of the plan's first week. The preparation is there.

Daily Total: 3740 kcal | 296g protein | 136g fat | 354g carbs

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Day 3

Breakfast: Protein Pancakes with Berries and Yogurt

Macros: 740 kcal | 56g protein | 20g fat | 84g carbs
This was your breakfast on Day 3 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Almond Butter Banana Wrap

Macros: 520 kcal | 14g protein | 18g fat | 78g carbs
This was your mid-morning snack on Day 3 of the plan's first week. The preparation is there.

Lunch: Chicken Enchilada Bowl with Brown Rice

Macros: 940 kcal | 72g protein | 26g fat | 112g carbs
This was your lunch on Day 1 of the plan's second week. The recipe can be found there.

Afternoon Snack: Cottage Cheese with Fruits and Nuts

Macros: 520 kcal | 38g protein | 20g fat | 48g carbs
This was your afternoon snack on Day 1 of the plan's first week. All info is there.

Dinner: Grilled Tuna Steak with Brown Pasta and Vegetables

Macros: 800 kcal | 72g protein | 24g fat | 82g carbs
This was your dinner on Day 3 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese Cream with Berries

Macros: 380 kcal | 32g protein | 14g fat | 32g carbs
This was your late evening snack on Day 2 of the plan's first week. The recipe is there.

Daily Total: 3900 kcal | 284g protein | 122g fat | 436g carbs

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Day 4

Breakfast: Oatmeal with Protein Powder, Apple, and Walnuts

Macros: 740 kcal | 46g protein | 24g fat | 92g carbs
This was your breakfast on Day 4 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Greek Yogurt with Granola and Fruits

Macros: 540 kcal | 30g protein | 12g fat | 78g carbs
This was your mid-morning snack on Day 4 of the plan's first week. The preparation is there.

Lunch: Turkey Breast Ragu with Whole Wheat Pasta

Macros: 920 kcal | 72g protein | 26g fat | 104g carbs
This was your lunch on Day 4 of the plan's first week. The recipe can be found there.

Afternoon Snack: Protein Shake with Peanut Butter

Macros: 480 kcal | 42g protein | 16g fat | 48g carbs
This was your afternoon snack on Day 2 of the plan's first week. All info is there.

Dinner: Baked Sea Bass with Quinoa and Mediterranean Vegetables

Macros: 760 kcal | 66g protein | 20g fat | 84g carbs
This was your dinner on Day 5 of the plan's first week. The preparation can be found there.

Late Evening: Greek Yogurt with Protein Powder and Seeds

Macros: 420 kcal | 40g protein | 18g fat | 28g carbs
This was your late evening snack on Day 5 of the plan's first week. The recipe is there.

Daily Total: 3860 kcal | 296g protein | 116g fat | 434g carbs

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Day 5

Breakfast: Egg Wrap with Turkey Ham, Cheese, and Vegetables

Macros: 740 kcal | 50g protein | 38g fat | 50g carbs
This was your breakfast on Day 5 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Protein Smoothie Bowl

Macros: 560 kcal | 42g protein | 12g fat | 74g carbs
This was your mid-morning snack on Day 5 of the plan's first week. The preparation is there.

Lunch: Chicken Stroganoff with Brown Pasta

Macros: 920 kcal | 74g protein | 26g fat | 100g carbs
This was your lunch on Day 3 of the plan's second week. The recipe can be found there.

Afternoon Snack: Cottage Cheese Walnut Balls and Fruit

Macros: 540 kcal | 30g protein | 24g fat | 50g carbs
This was your afternoon snack on Day 5 of the plan's first week. All info is there.

Dinner: Roasted Chicken Thigh (Skinless) with Sweet Potato and Green Beans

Macros: 720 kcal | 58g protein | 22g fat | 78g carbs
This was your dinner on Day 2 of the plan's first week. The preparation can be found there.

Late Evening: Protein Shake

Macros: 360 kcal | 36g protein | 12g fat | 32g carbs
This was your late evening snack on Day 3 of the plan's first week. The recipe is there.

Daily Total: 3840 kcal | 290g protein | 134g fat | 384g carbs

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Day 6

Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 760 kcal | 36g protein | 22g fat | 102g carbs
This was your breakfast on Day 6 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Peanut Butter Banana Sandwich

Macros: 540 kcal | 16g protein | 18g fat | 82g carbs
This was your mid-morning snack on Day 6 of the plan's first week. The preparation is there.

Lunch: Beef Wok with Brown Pasta and Vegetables

Macros: 920 kcal | 68g protein | 28g fat | 106g carbs
This was your lunch on Day 6 of the plan's first week. The recipe can be found there.

Afternoon Snack: Cottage Cheese with Fruits and Granola

Macros: 500 kcal | 38g protein | 12g fat | 62g carbs
This was your afternoon snack on Day 6 of the plan's first week. All info is there.

Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Macros: 840 kcal | 64g protein | 20g fat | 98g carbs
This was your dinner on Day 6 of the plan's first week. The preparation can be found there.

Late Evening: Protein Pudding

Macros: 440 kcal | 46g protein | 16g fat | 30g carbs
This was your late evening snack on Day 6 of the plan's first week. The recipe is there.

Daily Total: 4000 kcal | 268g protein | 116g fat | 480g carbs

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Day 7

Breakfast: Omelet with Mushrooms, Spinach, Feta, and Toast

Macros: 680 kcal | 42g protein | 34g fat | 50g carbs
This was your breakfast on Day 7 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Chocolate Protein Smoothie

Macros: 500 kcal | 44g protein | 18g fat | 48g carbs
This was your mid-morning snack on Day 7 of the plan's first week. The preparation is there.

Lunch: Seafood Paella with Brown Rice

Macros: 920 kcal | 70g protein | 22g fat | 110g carbs
This was your lunch on Day 2 of the plan's second week. The recipe can be found there.

Afternoon Snack: Greek Yogurt with Berries and Seeds

Macros: 520 kcal | 32g protein | 20g fat | 56g carbs
This was your afternoon snack on Day 7 of the plan's first week. All info is there.

Dinner: Baked Trout with Sweet Potato and Green Beans

Macros: 800 kcal | 62g protein | 26g fat | 86g carbs
This was your dinner on Day 7 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese Cream with Walnuts

Macros: 440 kcal | 30g protein | 20g fat | 36g carbs
This was your late evening snack on Day 7 of the plan's first week. The recipe is there.

Daily Total: 3860 kcal | 280g protein | 140g fat | 386g carbs

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Day 1

Breakfast: Oatmeal with Peanut Butter, Banana, and Eggs

Macros: 780 kcal | 38g protein | 30g fat | 92g carbs
This was your breakfast on Day 1 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Whole Wheat Bagel with Salmon and Cream Cheese

Macros: 540 kcal | 34g protein | 18g fat | 58g carbs
This was your mid-morning snack on Day 1 of the plan's third week. The preparation is there.

Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

Macros: 920 kcal | 70g protein | 18g fat | 112g carbs
This was your lunch on Day 5 of the plan's second week. The recipe can be found there.

Afternoon Snack: Cottage Cheese with Fruits and Nuts

Macros: 520 kcal | 38g protein | 20g fat | 48g carbs
This was your afternoon snack on Day 1 of the plan's first week. All info is there.

Dinner: Baked Salmon with Quinoa and Steamed Asparagus

Macros: 740 kcal | 58g protein | 32g fat | 62g carbs
This was your dinner on Day 1 of the plan's first week. The preparation can be found there.

Late Evening: Greek Yogurt with Protein Powder

Macros: 300 kcal | 32g protein | 6g fat | 32g carbs
This was your late evening snack on Day 1 of the plan's first week. The recipe is there.

Daily Total: 3800 kcal | 270g protein | 124g fat | 404g carbs

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Day 2

Breakfast: Omelet with Turkey Ham, Cheese, and Toast

Macros: 720 kcal | 52g protein | 34g fat | 48g carbs
This was your breakfast on Day 2 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Whole Wheat Sandwich with Turkey Breast and Avocado

Macros: 520 kcal | 42g protein | 18g fat | 52g carbs
This was your mid-morning snack on Day 2 of the plan's first week. The preparation is there.

Lunch: Lamb with Vegetables and Couscous

Macros: 900 kcal | 64g protein | 26g fat | 102g carbs
This was your lunch on Day 4 of the plan's second week. The recipe can be found there.

Afternoon Snack: Protein Shake with Peanut Butter

Macros: 480 kcal | 42g protein | 16g fat | 48g carbs
This was your afternoon snack on Day 2 of the plan's first week. All info is there.

Dinner: Roasted Chicken Thigh (Skinless) with Sweet Potato and Green Beans

Macros: 720 kcal | 58g protein | 22g fat | 78g carbs
This was your dinner on Day 2 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese Cream with Berries

Macros: 380 kcal | 32g protein | 14g fat | 32g carbs
This was your late evening snack on Day 2 of the plan's first week. The recipe is there.

Daily Total: 3720 kcal | 290g protein | 130g fat | 360g carbs

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Day 3

Breakfast: Protein Pancakes with Berries and Yogurt

Macros: 740 kcal | 56g protein | 20g fat | 84g carbs
This was your breakfast on Day 3 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Almond Butter Banana Wrap

Macros: 520 kcal | 14g protein | 18g fat | 78g carbs
This was your mid-morning snack on Day 3 of the plan's first week. The preparation is there.

Lunch: Chicken Tikka Masala with Brown Rice and Naan Bread

Macros: 960 kcal | 70g protein | 24g fat | 116g carbs
This was your lunch on Day 3 of the plan's first week. The recipe can be found there.

Afternoon Snack: Cottage Cheese Pancakes with Honey and Walnuts

Macros: 500 kcal | 42g protein | 20g fat | 42g carbs
This was your afternoon snack on Day 3 of the plan's first week. All info is there.

Dinner: Grilled Tuna Steak with Brown Pasta and Vegetables

Macros: 800 kcal | 72g protein | 24g fat | 82g carbs
This was your dinner on Day 3 of the plan's first week. The preparation can be found there.

Late Evening: Protein Shake

Macros: 360 kcal | 36g protein | 12g fat | 32g carbs
This was your late evening snack on Day 3 of the plan's first week. The recipe is there.

Daily Total: 3880 kcal | 290g protein | 118g fat | 434g carbs

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Day 4

Breakfast: Oatmeal with Protein Powder, Apple, and Walnuts

Macros: 740 kcal | 46g protein | 24g fat | 92g carbs
This was your breakfast on Day 4 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Greek Yogurt with Granola and Fruits

Macros: 540 kcal | 30g protein | 12g fat | 78g carbs
This was your mid-morning snack on Day 4 of the plan's first week. The preparation is there.

Lunch: Chicken Madras Curry with Brown Rice

Macros: 920 kcal | 70g protein | 22g fat | 110g carbs
This was your lunch on Day 1 of the plan's third week. The recipe can be found there.

Afternoon Snack: Homemade Protein Bar and Fruit

Macros: 480 kcal | 34g protein | 18g fat | 48g carbs
This was your afternoon snack on Day 4 of the plan's first week. All info is there.

Dinner: Baked Salmon with Sweet Potato and Steamed Asparagus

Macros: 800 kcal | 60g protein | 32g fat | 76g carbs
This was your dinner on Day 4 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese with Peanut Butter

Macros: 400 kcal | 34g protein | 14g fat | 34g carbs
This was your late evening snack on Day 4 of the plan's first week. The recipe is there.

Daily Total: 3880 kcal | 274g protein | 122g fat | 438g carbs

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Day 5

Breakfast: Egg Wrap with Turkey Ham, Cheese, and Vegetables

Macros: 740 kcal | 50g protein | 38g fat | 50g carbs
This was your breakfast on Day 5 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Protein Smoothie Bowl

Macros: 560 kcal | 42g protein | 12g fat | 74g carbs
This was your mid-morning snack on Day 5 of the plan's first week. The preparation is there.

Lunch: Chicken Curry with Brown Rice and Vegetables

Macros: 880 kcal | 68g protein | 22g fat | 106g carbs
This was your lunch on Day 5 of the plan's first week. The recipe can be found there.

Afternoon Snack: Cottage Cheese Walnut Balls and Fruit

Macros: 540 kcal | 30g protein | 24g fat | 50g carbs
This was your afternoon snack on Day 5 of the plan's first week. All info is there.

Dinner: Baked Sea Bass with Quinoa and Mediterranean Vegetables

Macros: 760 kcal | 66g protein | 20g fat | 84g carbs
This was your dinner on Day 5 of the plan's first week. The preparation can be found there.

Late Evening: Greek Yogurt with Protein Powder and Seeds

Macros: 420 kcal | 40g protein | 18g fat | 28g carbs
This was your late evening snack on Day 5 of the plan's first week. The recipe is there.

Daily Total: 3900 kcal | 296g protein | 134g fat | 392g carbs

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Day 6

Breakfast: Whole Wheat Pancakes with Ricotta and Berries

Macros: 760 kcal | 36g protein | 22g fat | 102g carbs
This was your breakfast on Day 6 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Peanut Butter Banana Sandwich

Macros: 540 kcal | 16g protein | 18g fat | 82g carbs
This was your mid-morning snack on Day 6 of the plan's first week. The preparation is there.

Lunch: Turkey Breast Ragu with Whole Wheat Pasta

Macros: 920 kcal | 72g protein | 26g fat | 104g carbs
This was your lunch on Day 4 of the plan's first week. The recipe can be found there.

Afternoon Snack: Cottage Cheese with Fruits and Granola

Macros: 500 kcal | 38g protein | 12g fat | 62g carbs
This was your afternoon snack on Day 6 of the plan's first week. All info is there.

Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Macros: 840 kcal | 64g protein | 20g fat | 98g carbs
This was your dinner on Day 6 of the plan's first week. The preparation can be found there.

Late Evening: Protein Pudding

Macros: 440 kcal | 46g protein | 16g fat | 30g carbs
This was your late evening snack on Day 6 of the plan's first week. The recipe is there.

Daily Total: 4000 kcal | 272g protein | 114g fat | 478g carbs

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Day 7

Breakfast: Omelet with Mushrooms, Spinach, Feta, and Toast

Macros: 680 kcal | 42g protein | 34g fat | 50g carbs
This was your breakfast on Day 7 of the plan's first week. The recipe can be found there.

Mid-Morning Snack: Chocolate Protein Smoothie

Macros: 500 kcal | 44g protein | 18g fat | 48g carbs
This was your mid-morning snack on Day 7 of the plan's first week. The preparation is there.

Lunch: Turkey Breast Fajitas with Brown Rice and Guacamole

Macros: 960 kcal | 70g protein | 28g fat | 112g carbs
This was your lunch on Day 7 of the plan's first week. The recipe can be found there.

Afternoon Snack: Greek Yogurt with Berries and Seeds

Macros: 520 kcal | 32g protein | 20g fat | 56g carbs
This was your afternoon snack on Day 7 of the plan's first week. All info is there.

Dinner: Baked Trout with Sweet Potato and Green Beans

Macros: 800 kcal | 62g protein | 26g fat | 86g carbs
This was your dinner on Day 7 of the plan's first week. The preparation can be found there.

Late Evening: Cottage Cheese Cream with Walnuts

Macros: 440 kcal | 30g protein | 20g fat | 36g carbs
This was your late evening snack on Day 7 of the plan's first week. The recipe is there.

Daily Total: 3900 kcal | 280g protein | 146g fat | 388g carbs

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Shopping List - 4-Week Complete List

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Meats and Fish

• Chicken breast: 8100g
• Turkey breast: 2860g
• Ground turkey breast: 600g
• Turkey ham: 480g
• Lean beef: 1200g
• Lean lamb: 400g
• Chicken thigh (skinless): 660g
• Salmon fillet: 1200g
• Smoked salmon: 80g
• Sea bass fillet: 660g
• Tuna (canned in water): 180g
• Tuna steak (fresh): 1080g
• Trout fillet: 660g
• Shrimp: 360g
• Mussels: 300g
• Squid: 300g

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Eggs and Dairy

• Eggs: 96 pieces
• 2% Greek yogurt: 7300g
• Low-fat cottage cheese: 1200g
• Low-fat cottage cheese: 3400g
• Light feta cheese: 560g
• Ricotta: 360g
• Light cheddar cheese: 340g
• Light cream cheese: 60g
• Parmesan: 160g
• Butter: 10g
• Sugar-free almond milk: 10000ml
• Light coconut milk: 480ml

‍

Protein Powder and Supplements

• Vanilla protein powder: 1050g
• Chocolate protein powder: 280g

‍

Grains and Seeds

• Oatmeal: 1100g
• Quinoa: 800g
• Brown rice: 2880g
• Jasmine rice: 240g
• Couscous: 240g
• Whole wheat penne pasta: 240g
• Brown penne pasta: 480g
• Whole wheat bread: 840g
• Spelt bread: 240g
• Whole wheat tortilla: 320g
• Whole wheat bagel: 100g
• Whole wheat flour: 200g
• Naan bread: 60g
• Granola (sugar-free): 350g
• Almonds: 440g
• Walnuts: 360g
• Pumpkin seeds: 40g
• Sesame seeds: 50g for garnish
• Chia seeds: 30g
• Peanut butter: 265g
• Almond butter: 125g
• Shredded coconut: 70g

‍

Vegetables

• Spinach (fresh): 430g
• Broccoli: 3600g
• Zucchini: 1640g
• Eggplant: 1120g
• Bell pepper mix: 840g
• Tomato: 3090g
• Cherry tomatoes: 200g
• Cucumber: 640g
• Carrot: 1840g
• Asparagus: 2250g
• Mushrooms: 390g
• Green peas: 480g
• Green beans: 750g
• Sweet potato: 3700g
• Red onion: 1740g
• Corn: 460g
• Edamame beans: 300g
• Lettuce leaves: 260g
• Avocado: 10 pieces (approx. 560g)

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Garlic

• Garlic: 8-10 heads

‍

Legumes

• Black beans (cooked or canned): 300g

‍

Fruits

• Banana: 4420g
• Apple: 960g
• Raspberries: 880g
• Blueberries: 1060g
• Strawberries: 260g
• Grapes: 520g
• Pineapple: 120g
• Lemon: 25-30 pieces
• Lime: 8-10 pieces

‍

Oils and Dressings

• Olive oil: 900ml
• Coconut oil: 120ml
• Sesame oil: 105ml
• Soy sauce: 150ml

‍

Spices and Flavorings

• Salt, pepper: basic amount
• Cinnamon: 1 container
• Oregano: 1 package
• Basil (fresh and dried): 3 packages fresh + dried
• Thyme: 1 package
• Rosemary: 1 package
• Parsley (fresh): 3 packages
• Dill (fresh): 2 packages
• Cilantro (fresh): 2 packages
• Mint (fresh): 1 package
• Paprika: 1 container
• Chili powder: 1 container
• Cumin: 1 container
• Ginger (fresh and powder): 2 pieces fresh + powder
• Curry spice mix: 1 container
• Tikka masala spice: 1 package
• Madras curry: 1 package
• Fajita spice: 1 package
• Teriyaki sauce (sugar-free): 1 bottle
• Mustard: 1 bottle
• Saffron: 1 small package
• Wasabi: small amount
• Capers: 1 small jar

‍

Other

• Honey: 485g
• Cocoa powder (sugar-free): 55g
• White wine (for cooking): 1 bottle

‍

Summary and Guide for Continuing

Congratulations if you've completed this 4-week meal plan! By now, you've experienced how a 2500-calorie, high-protein diet supports serious muscle building and intense workouts. If you've been training consistently alongside it, you've probably already seen significant changes in your strength, musculature, and overall performance.

How to Continue in the Coming Weeks

• If you want to continue building muscle, keep following this diet or something similar. Pay attention to your weight and results. If you're gaining 0.3-0.7 kg per week and feel good during your workouts, you're on the right track. If your weight is increasing too quickly, you may be putting on too much fat, so reduce the calories slightly.
• If you've already reached your desired muscle mass and now want to maintain or shape your body, gradually reduce calories by 100-200 per week until you reach a level where your weight remains stable or slowly decreases.

Monitor Your Weight and Body Changes

• Weigh yourself once a week, always at the same time, preferably in the morning on an empty stomach. For muscle building, the mirror and measurements are often more important than the scale because muscle is heavier than fat. Measure the circumference of your arms, chest, and waist monthly.
• With the GetFIT App, you can accurately track your calorie intake and macros. This is critically important for serious muscle building because if you don't eat enough or in the right proportions, you won't build muscle optimally.

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Additional Tips for Success

Water Intake: Drink at least 4-5 liters of water daily. Due to the high-protein diet, increased muscle mass, and intense workouts, your body needs a lot of fluids. Water also aids recovery, metabolism, and joint lubrication.

Sleep: Sleep at least 8-10 hours per night. Muscles are built and regenerated during sleep, not during workouts. If you sleep little, then no matter how well you eat and how hard you train, the results will be a fraction of what you could achieve with proper sleep. The majority of growth hormone is produced during sleep.

Training: This diet works best when you train intensely 4-6 times a week. Strength training is the most important for muscle building. Continuously increase the weights, strive for progressive overload. Cardio can also be useful for recovery and overall endurance, but don't overdo it, as it can hinder muscle building.

Patience and Consistency: Muscle building is a slow process. Don't expect miracles in one month. If you consistently train and eat well for 3-6 months, you will see significant changes. In 6-12 months, you can completely transform your body.

Rest Days: Don't overtrain. Muscles need time to regenerate and grow. At least 1-2 rest days per week are recommended. Overtraining is just as harmful as undertraining.

Supplements: Although this diet is complete, a few supplements can help. Creatine, multivitamins, omega-3, and vitamin D can be beneficial. But never rely solely on supplements; real food always comes first.

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There Is No Universal Diet

It's important to note that this diet is a starting point. Not everyone necessarily needs exactly 2500 calories to build muscle. Your calorie requirement depends on your age, gender, weight, height, activity level, and metabolism.

Someone might need only 2200 calories, while another might need 2800. A 180 cm, 90 kg man probably needs more than a 165 cm, 65 kg woman. That's why we recommend using the GetFIT App, where we calculate your exact calorie target.

The app shows you how much you should eat daily, how many grams of protein, fat, and carbs, and based on this, you can more easily track your meals. You'll not only see your calorie target but also get hundreds of recipes, meal plans, workout plans, and e-books.

This diet is a very good starting point, but we definitely recommend calculating your own calorie target and adjusting your meals accordingly. You can easily do this in the GetFIT App and also track your progress.

Don't forget: diet and training together form the foundation of successful muscle building. Both are needed; neither is sufficient on its own. Start today, stay consistent, and build the body of your dreams!