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Weekly Diet Plan
Nutrition tailored to your training schedule
Monday
High Protein — Push Day Fuel
Push
Chest, Shoulders & Triceps
2,600Calories
Meals
7:00 AM
Breakfast
4 scrambled eggs, 2 slices whole grain toast, 1/2 avocado, 8oz orange juice (280 cal, 16g P, 35g C, 12g F)
10:00 AM
Snack
Greek yogurt (7oz), 1/2 cup mixed berries, 1 tbsp honey, 1oz almonds (240 cal, 15g P, 28g C, 8g F)
1:00 PM
Lunch
6oz grilled chicken breast, 3/4 cup brown rice, 1.5 cups steamed broccoli, 1 tbsp olive oil (620 cal, 52g P, 58g C, 18g F)
4:00 PM
Pre-Workout
1 medium banana, 1.5 tbsp peanut butter on 2 rice cakes, 1 scoop whey protein in water (360 cal, 25g P, 35g C, 12g F)
7:00 PM
Dinner
7oz salmon fillet, 1 medium sweet potato, 8oz asparagus, 1 tbsp olive oil, green salad (520 cal, 50g P, 42g C, 18g F)
9:00 PM
Evening
1 scoop casein protein in 8oz almond milk, 1oz walnuts (200 cal, 22g P, 2g C, 7g F)
💡 Daily Nutrition Tips
- Drink at least 3 liters of water throughout the day
- Aim for 1g per lb of protein — based on your ideal weight (1g per lb)
- Eat complex carbs before workouts for sustained energy
- You're eating at maintenance — adjust if your goal changes.