Pick your number, copy the plan
Find the template closest to your target from Modules 4–5. These are starting frameworks — swap proteins and carbs freely (chicken↔fish↔beef, rice↔potato↔oats) as long as portions stay similar. Each is built protein-first.
~2000 kcal (cutting template) — ~180P / 150C / 55F
| Meal | Foods | P | C | F | kcal |
|---|
| Breakfast | 3 whole eggs + 3 egg whites, 1 cup oats, berries | 38 | 55 | 22 | 560 |
| Lunch | 6 oz chicken breast, 1 cup rice, big salad + 1 tsp olive oil | 55 | 50 | 12 | 510 |
| Snack | 1 cup Greek yogurt, 1 scoop whey, banana | 50 | 40 | 4 | 400 |
| Dinner | 6 oz lean beef (90/10), potato, broccoli | 45 | 35 | 18 | 530 |
| Total | | ~188 | ~180 | ~56 | ~2000 |
~2500 kcal (lean-gain / maintenance template) — ~190P / 270C / 70F
| Meal | Foods | P | C | F | kcal |
|---|
| Breakfast | 3 whole eggs, 1.5 cup oats, banana, honey | 30 | 80 | 20 | 600 |
| Lunch | 7 oz chicken, 1.5 cup rice, veg, 1 tsp olive oil | 60 | 70 | 14 | 640 |
| Pre/post workout | 1 scoop whey, 1 cup oats or rice cakes + honey | 30 | 60 | 5 | 410 |
| Dinner | 7 oz salmon, potato, asparagus | 45 | 45 | 22 | 560 |
| Snack | Greek yogurt, berries, handful almonds | 25 | 20 | 14 | 310 |
| Total | | ~190 | ~275 | ~75 | ~2520 |
~3000 kcal (lean-gain surplus template) — ~210P / 350C / 85F
| Meal | Foods | P | C | F | kcal |
|---|
| Breakfast | 4 whole eggs, 2 cup oats, banana, peanut butter | 42 | 95 | 30 | 800 |
| Lunch | 8 oz chicken, 2 cup rice, veg, olive oil | 65 | 90 | 16 | 770 |
| Pre/post workout | 2 scoops whey, 2 cup rice or 60 g oats + honey | 55 | 75 | 6 | 580 |
| Dinner | 8 oz lean beef, large potato, broccoli | 55 | 50 | 22 | 620 |
| Snack | Greek yogurt, granola, berries | 20 | 40 | 8 | 320 |
| Total | | ~237 | ~350 | ~82 | ~3090 |
How to use these like a pro
- Match the template to your target, then nudge portions to dial calories within ~100.
- Swap within categories — any lean protein for another, any smart carb for another. Keep the protein number sacred.
- Anchor protein per meal: aim for 30–50 g of protein at each meal — it's the most muscle-protective way to distribute intake.
- Move the carbs around your training — more carbs in the meals before and after lifting fuels performance and recovery.
- Repeat ruthlessly. You don't need a new menu daily. Run 2–3 versions of each meal on rotation.
The lean-gain surplus is +10% over maintenance (maintenance 2,550 — ~2,800–2,805). The 3000 template suits a bigger guy or a higher maintenance — scale portions down if your surplus number is lower. Slow, lean gaining (~0.25–0.5% bodyweight/week up) adds muscle with minimal fat.
