Built by Macro Mentor in about 2 minutes for this client: 140 lb, 12 weeks out, 1,750 calories, 150 g protein, carb cycling on 5 workout days, dairy-free, $60 a week, microwave, stove and air fryer only.
Recipes
395 cal35 g protein53 g carbs4 g fat
Rest days: 291 cal · 35 g protein · 31 g carbs · 3 g fat
7 servingsMeal 1, every day
- Rolled oats, dry50 g (1.8 oz) workout
25 g (0.9 oz) rest
- Liquid egg whites250 g (8.8 oz) workout
280 g (9.9 oz) rest
- Mixed berries, frozen150 g (5.3 oz) workout
100 g (3.5 oz) rest
- Water120 g (4.2 oz)
- Cinnamon1/4 tsp
- Microwave the oats with the water for 2 min and stir.
- Stir in the egg whites and microwave 90 sec. Stir, then microwave 60 sec more until set.
- Top with the berries and microwave 30 sec.
Chicken, Rice & Broccoli Bowl
499 cal42 g protein51 g carbs15 g fat
Rest days: 409 cal · 41 g protein · 31 g carbs · 15 g fat
7 servingsMeal 2, every day
- Chicken breast, raw150 g (5.3 oz)
- White rice, dry50 g (1.8 oz) workout
25 g (0.9 oz) rest
- Broccoli, frozen150 g (5.3 oz)
- Olive oil10 g (0.35 oz)
- Garlic powder 1/2 tsp, paprika 1/2 tsp, salt 1/4 tsp, black pepper 1/4 tsp
- Season the chicken.
- Sear in a skillet with the oil, 5–6 min per side, until 165°F inside.
- Cook the rice on the stove.
- Microwave the broccoli 3–4 min.
- Plate the rice, broccoli and sliced chicken.
Turkey & Sweet Potato Skillet
445 cal29 g protein45 g carbs17 g fat
Rest days: 359 cal · 27 g protein · 25 g carbs · 17 g fat
7 servingsMeal 3, every day
- Ground turkey 93/7, raw130 g (4.6 oz)
- Sweet potato, raw200 g (7 oz) workout
100 g (3.5 oz) rest
- Bell pepper, raw100 g (3.5 oz)
- Olive oil6 g (0.2 oz)
- Cumin 1/2 tsp, garlic powder 1/2 tsp, salt 1/4 tsp, black pepper 1/4 tsp
- Cube the sweet potato and microwave it covered with a splash of water, 4–5 min, until tender.
- Brown the turkey and chopped pepper in the oil, 8–10 min.
- Season the turkey mix.
- Combine with the sweet potato.
Air-Fryer Chicken, Rice & Green Beans
500 cal45 g protein47 g carbs15 g fat
Rest days: 464 cal · 44 g protein · 39 g carbs · 15 g fat
7 servingsMeal 4, every day
- Chicken breast, raw170 g (6 oz)
- White rice, dry45 g (1.6 oz) workout
35 g (1.2 oz) rest
- Green beans, frozen150 g (5.3 oz)
- Olive oil10 g (0.35 oz)
- Garlic powder 1/2 tsp, paprika 1/2 tsp, salt 1/4 tsp, black pepper 1/4 tsp
- Season the chicken.
- Air-fry at 375°F for 14–16 min, flipping halfway, until 165°F inside.
- Cook the rice on the stove.
- Microwave the green beans 3–4 min and toss with the oil.
- Plate the rice, green beans and sliced chicken.
Prep day
Prep on Sunday. Workout days are Mon, Tue, Thu, Fri, Sat. Rest days are Wed and Sun.
- 15 min Label 28 containers (A, B, C, D × 7). Mark 5 "W" (workout) and 2 "R" (rest) for each recipe. Weigh each oats portion (5 × 50 g, 2 × 25 g) with its berries (5 × 150 g, 2 × 100 g) into the A containers. Pour egg whites into 7 small jars (5 × 250 g, 2 × 280 g).
- 15 min Weigh the raw chicken into 7 × 150 g (B) and 7 × 170 g (D) and season all of it. Weigh the sweet potato cubes into 5 piles of 200 g and 2 piles of 100 g.
- 25 min Cook all the rice at once: 595 g (21 oz) dry rice and 1,190 g water in a large pot. Boil, cover, simmer 18 min, then rest 7 min. It needs no attention after the boil.
- 45 min Air-fry the D chicken at 375°F in 3 batches, 14–16 min each. Run this alongside steps 3 and 5–7.
- 20 min Sear the B chicken in a skillet with 70 g of the oil, 2–3 pieces at a time.
- 25 min In a second large pan, brown the turkey (910 g) and chopped peppers (700 g) in 42 g oil. Season, then let cool.
- 20 min Microwave the sweet potato piles one at a time, covered with a splash of water, 4–5 min each. Microwave the broccoli and green beans, 3–4 min per bag, and toss the green beans with 70 g oil.
- 20 min Cool everything, then portion:
- Weigh the whole pot of cooked rice and divide by 595 to get cooked grams per dry gram. For each container, multiply that number by its dry weight: B is 50 g W / 25 g R, D is 45 g W / 35 g R.
- Divide the turkey mix into 7 equal weights.
- Put each sweet potato pile in its matching W or R container.
- Add 150 g broccoli to each B container and 150 g green beans to each D container.
- Add 1 chicken piece to each container.
- Store Mon–Thu containers and jars in the fridge. Freeze Fri–Sun containers, jars and the A containers. Move each day's frozen items to the fridge the night before. Reheat B, C and D in the microwave 2–3 min with a splash of water on the rice.
- Weigh and season the same way every week and keep the vegetable amounts constant, so fiber and sodium stay steady. Plan peak week with your coach.
Week at a glance
| Day | Type | Meal 1 | Meal 2 | Meal 3 | Meal 4 |
|---|
| Mon | Workout | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Tue | Workout | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Wed | Rest | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Thu | Workout | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Fri | Workout | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Sat | Workout | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
| Sun | Rest | A. Berry Egg-White Oats | B. Chicken, Rice & Broccoli | C. Turkey & Sweet Potato | D. Air-Fryer Chicken & Rice |
Grocery list
Costs are rough store-brand estimates.
Meat
- Chicken breast, raw: 2,240 g (4.9 lb), about $11.50
- Ground turkey 93/7, raw: 910 g (2 lb), about $8.50
Produce
- Sweet potatoes: 1,200 g (2.6 lb), about $2.50
- Bell peppers: 700 g (1.5 lb, about 4 medium), about $3.50
Frozen
- Broccoli: 1,050 g (37 oz), about $4
- Green beans: 1,050 g (37 oz), about $3.50
- Mixed berries: 950 g (34 oz), about $7
Refrigerated
- Liquid egg whites: 1,810 g (64 oz, two 32 oz cartons), about $8
Pantry
- Rolled oats: 300 g (11 oz, one canister), about $2.50
- White rice: 595 g (21 oz, one 2 lb bag), about $2
- Olive oil: 182 g (6.4 oz, small bottle), about $4
- Spices (garlic powder, paprika, cumin, salt, pepper, cinnamon): about $3
Estimated total: about $60
White fish was left out this week to stay on budget.